I recently began a "not so typical" pre- contest diet that was formulated to my specific body stats (I am currently 7 weeks out). This "custom diet" was formulated by Jason Theobald, a member here on this forum (JTHEO)whom deserves all the credit for the results I am seeing.

This diet is based upon my bodyfat%, current weight, and how much I need to consume to support my muscle growth and speed fat loss. In three weeks, I have seen a change in muscle fullness and density; dry, hard look.

This diet incorporates white potato twice daily, red meat (top round), and also specific supplements that control insulin.

Basically, the diet is laid out like this:

-2.42 x lean body mass = carb saturation, 100 minus that number for training days and 150 minus that number for non training days.

-1.25 x lbm for protein needs

-15% of the total caloric intake will equal fat calories that I add to diet. Then divide that number by 9 for fat grams per day

So my diet looks like this:

Training days:

Meal 1: 120 gms protein (4 egg whites)
20 gms fat (1 yolk)
26 gms carbs (oats)

Meal 2: 65 gms protein (turkey)
105 gms carb (white potato)
2 fish oil caps

Meal 3: 22 gms protein (Muscle Provider)
70 gms carbs (sweet potato)

Meal 4: 22 gms protein (MP)
26 gms carbs (oats)

Meal 5: 75 gms protein (top round)
155 gms carbs (white potato)
*This meal is after weight session; note
that the carbs are increased here.

Meal 6: 22 gms protein (MP)
13 gms carbs (oats)
*Note that this meal has lesser carbs

With each meal I take 1/8 tsp of sea salt! Because of this and the added potassium from the white potato, Im harder and drier and my electrolytes are much more in balance now.



Everything is weighted on a digital scale for precise numbers.

Non-training days are similar but with a total of 67 grams carbs total, divided EQUALLY into 6 meals.

Cardio is twice daily- low intensity- 45 minutes in the am upon rising and 30 minutes after weight training in the evening..also low intensity. Weight training is 2 days on 1 day off, 2 days on, 2 days off...cardio everyday still

I supplement GDA's with meals 1,2,5, and 6. GDA's are glucose disposal agents..this is 200 mcg of chromium POLYNICOTINATE and 10 mg vanadyl sulfate.

For fat burners- I take YCA stack three times a day, and cycle with 7keto Musclelean every third day.

I always know my calories and my macros are EXACT for my needs.

All credit goes to Jason for turning me on to this diet approach and overseeing my progress! I am much harder and drier, muscle density has increased and fat loss is decreasing!

I just gave you the numbers you are doing all the work and will be at your all time best...keep it up Kelly!

Thanks for the update, Kelly! Jason deserves a lot of credit for several reasons:

He's achieved the top conditioning and best physique and I have seen the improvements!

He shares knowledge with others. Too many will sell or not say anything and we appreciate it!!

And like others here, he's always willing to help.

So, are we carbaphobic?!

quote:

Thanks for the update, Kelly! Jason deserves a lot of credit for several reasons:

He's achieved the top conditioning and best physique and I have seen the improvements!

He shares knowledge with others. Too many will sell or not say anything and we appreciate it!!

And like others here, he's always willing to help.

So, are we carbaphobic?! Wink

You're right, Frank..
Jason deserves a lot of credit. His knowledge about the sport is extensive, and it shows- both with his progress/achievements and also from my personal experiences of what he has helped me with thus far! I take his advice and suggestions as "golden"

Carbphobic/carb-sensitive- HARDLY! lol- I have carbs with EVERY MEAL right now; even at 10pm!- the trick is determining how much for YOUR body and YOUR energy needs.

J rocks!

And Frank, you have always been a great advisor/supporter here too- along with ChunkyB. =)

Thanks!

Awww Shucks, thanks KellyKel!

...but if you notice from my posts, I just steal everything I say from JTheo!!!

Kelly told me she had some personal records too on pull ups (I have asked her to do 30 pullups as a warm up for EVERY workout) and shoulders last night during training, which for 7 weeks out is good stuff. Keep it up kelly. 7 weeks to go....

Kelly also got to take in about 170 grams in carbs yesterday for all her hard work, she was coming along to quickly....she said she felt great after it and her weight was at an all time low this morning....

Although dont get used to that too much, after the 5 week mark that might go bye-bye...the spike day that is of 170, not the other carbs....

I'm assuming meal one that says 4 egg whites is 120g of protein is a typo or I want those eggs keep up the good work.

quote:

Originally posted by Jared Linton:
I'm assuming meal one that says 4 egg whites is 120g of protein is a typo or I want those eggs keep up the good work.

EVERYTHING is weighed in grams, read her whole post I think you'll find it informative for your own prep. Grams are how food lables truly read, oz are an estimate, usually it will say about 1/2 cup or oz, grams are EXACT...that way I can adjust things exactly and know exact macros and calories. I set up an excel spreadsheet that calculates everythign for you.

Good Luck Jared!

Thanks, Jared..

Well, goodness.. looking back at my post, I jotted down the actual weight measurement of the food (in grams) not the protein/carbs/fat. Geez that would be excessive lol! I probably just confused the heck out of everyone!

So to clarify:

Meal 1: 13 gms protein
17 gms carbs
6 gms fat (approx 1 yolk)

Meal 2: 18.5 gms protein
17 gms carbs (white potato)

Meal 3: 15 gms protein
17 gms carbs (sweet potato)

Meal 4: 15 gms protein
17 gms carbs (oats)

Meal 5: 16 gms protein (red meat- top round steak)
26 gms carbs (white potato)

Meal 6: 15 gms protein
8 gms carbs

DAILY TOTALS : 112 gms protein, 117 gms carbs, 22 gms fats-- calories= 1114.94 (This is on a training day)

I know the numbers don't seem to add up, but I'm also counting the PCF grams that are overlooked, say like in the potato- where there is 2gms of protein in my serving..

This is all calculated precisely on an excel spreadsheet- where everything is counted for ALL foods as far as protein, carbs, fats.. For example, like I mentioned above, you don't just count the carb content of the oats, you also count the protein and fats it contains (eventhough its a small amount, it should be accounted for)

Now on this diet- I have energy, NO MOOD SWINGS whatsoever- I can push my workouts to the max, and my strength is through the roof. I’m dropping fat and putting on some serious muscle in just this short amount of time that I’ve been on it (3 weeks now).

I'll keep posting my progress.. =)

quote:

Originally posted by Jared Linton:
I'm assuming meal one that says 4 egg whites is 120g of protein is a typo or I want those eggs keep up the good work.

LOL!! I agree!! I want those monster-ostrich-eggs! The 120 grams is the weight of the foodstuff. So 4 eggs weigh 120 grams, but that doesn't mean that the weight will comprise of 120g of protein. Matrix yeild is maybe 12-15 grams protein macronutrient vs. actual weight of foodstuff yeilds 120 grams.

Confusing, but like J said, EXACT! I am Canadian and all I ever used before coming to this country is the metric system. But the metric system is RIGHT ON THE MONEY especially when you are dealing with food portions....

Good system Jtheo! Very "metric" of you...

Yeah I figured it was the weight I was just messing with ya!! Anyways the diet looks great!!

quote:

But the metric system is RIGHT ON THE MONEY especially when you are dealing with food portions....

I prefer using grms, too. On the average, I use oz for egg whites. I got 1 doz large eggs then filled up a container to see how much 12 eggs will fill. Do I want 8 egg whites or 1 cup? Getting serious, I will use grms to compare # of egg whites.

quote:

Originally posted by ChunkyButt:

quote:

Originally posted by Jared Linton:
I'm assuming meal one that says 4 egg whites is 120g of protein is a typo or I want those eggs keep up the good work.

LOL!! I agree!! I want those monster-ostrich-eggs! The 120 grams is the weight of the foodstuff. So 4 eggs weigh 120 grams, but that doesn't mean that the weight will comprise of 120g of protein. Matrix yeild is maybe 12-15 grams protein macronutrient vs. actual weight of foodstuff yeilds 120 grams.

Confusing, but like J said, EXACT! I am Canadian and all I ever used before coming to this country is the metric system. But the metric system is RIGHT ON THE MONEY especially when you are dealing with food portions....

Good system Jtheo! Very "metric" of you...

I cant take credit for it....my buddy at another board turned me on to weighing everything that way, and I love it for contest prep so I can know exactly what Im taking in, easy to create a deficit when you know what your taking in.

I am currently doing a pre-contest diet designed by Mr. Jtheo. I am skeptical, but am trying everything with an open mind and doing exactly what he has said for me to do.

I compete this weekend and I'll let you guys know how the plan worked for me. So far, everything has been going well. I'm on white potato number 4. Smile

quote:

Originally posted by schmoove:
I am currently doing a pre-contest diet designed by Mr. Jtheo. I am skeptical, but am trying everything with an open mind and doing exactly what he has said for me to do.

I compete this weekend and I'll let you guys know how the plan worked for me. So far, everything has been going well. I'm on white potato number 4. Smile

You should wake up tomorrow looking pretty darn full, holding a little slight water, which will come off Thurs and Fri....should be nails for Saturday!

Jtheo is starting to squash my skepticism. His diet plan how me coming in pretty full and dry. I won 2nd place in the novice middleweight and 3rd in the open middleweight. I think I can be even better under his tutelage. He knows his stuff. Thanks Jason.

no problem bro. You give me a couple weeks to bring you in and we can fully saturate you, a taste of it would be:

Weds: Around 1,200 carbs all day
Thurs: 800 or so
Fri: 450 or so

Youd be so full and dry.....but I have to be able to set you up to handle that load otherwise the abridged version would have to suffice like we did this past weekend....

Even so, Schmoove still took in Id say around 2,000 grams or more of carbs between Wed-Sat hitting the stage....

My first time writing, but long time user of all the great info on the board.
I have been following Jason's diet (for Kelly) for one week. I too am 6weeks out for my second competition season. I feel better and look better already. Getting my BF tested this week to be more exact with the macros. No longer so carbophobic!

HealthNut,

Post your weight and bodyfat and Ill get your numbers right.

Remember the way Kelly posted it was grams (as in weight) not as in protein carbs, etc.

Glad its working well for you.

Have you tried the GDAs....they are an important aspect and add an extra dryness and vascularity to the equation....

Thanks Jason!
Female 5'1", 122lb, 17.35%BF -figure competitor 6weeks out
I've calculated my Carbs: 144 training days, 94 non-train
Protein: 126 total
(not sure how to calculate the 15% fat)
I am adding in salad/veggies atleast twice a day is that okay? grapefruit?
I have done a diet similar to this (different percentages) in the past, more carbs.
How often/when do you make another cut as you approach contest?
Last contest I was 115, I would like to be close or less this season.
Currently 1-1.25 gallons water/day, cardio 45am/30pm low intensity. weights 2/1,2/2