Hello to the diet gurus...

About me:
Michael
35 yrs.
6'5"
222lbs

My first show (ever) is going to be early May 2009.

I'm going to first introduce a little about myself and my goals and then lay out my attempt at "The Beverly Diet" (50/20/30) and get critique from the real pros if you would be so kind. :-D

I'm coming off a bulk that ran from February to the end of May.
Here is a link to one of my progress pics:
http://forums.johnstonefitness.com/album.php?albumid=23&pictureid=173
(If links to other sites are forbidden, I can remove it...)

I picked up a little more fat than I thought and figure its time to start trimming some of it off. I had a body comp done on Monday, a 3-site caliper test, and it came in at 15.9%. Personally, I'm not feeling very confident in the accuracy due to the fact that I can see my top 4 abs...the mirror tells me I'm more like 14%. My goal is to cut about 1.0lb of fat per week. Given 14 weeks of cutting, I'm looking to be in the 8%-9% neighborhood by the first part of September.

I started at this site:
http://www.bmi-calculator.net/bmr-calculator

Plugged in numbers multiplied by the HBE, and got: 3390 calories
A 20% cutting deficit brings me to a target of about 2700 calories.

I was planning on doing the Beverly Diet 5 days per week and two high carb days per week.

My first crack at the diet to follow....

Here is a sample of what I came up with for the Beverly Diet:

Meal #1 ~ 7:00AM
1 cup egg whites
1 whole egg
3 strips turkey bacon
4oz red potatoes
1oz shredded 2% cheese

Meal #2 ~ 10:00AM
1 can tuna
1 cup broccoli
1/2 grapefruit
1 scoop protein powder

*** Workout*** ~ 12:00

Meal #3 ~1:00PM
2 scoops protein powder
1 scoop mass maker
1/4 cup steel cut oats

Meal #4 ~ 3:00PM
8oz 96% lean ground beef
4oz red potatoes
1 slice 2% cheese
1 cup broccoli

Meal #5 ~ 6:00PM
6oz chicken breast
1 cup broccoli
25 almonds

Meal #6 ~9:00PM
2 scoops protein powder
2 tbls heavy whipping cream
2 tbls natty peanut butter

Supplements that have an impact:
Mass Aminos
Super DHA Oil Caps

Calories: 2687
Pro: 345 = 51%
Cho: 138 = 20%
Fat: 90 = 30%

Here is what I came up with for my two high carb days per week:

Meal #1 ~ 7:00AM
1 cup egg whites
2 strips turkey bacon
8oz red potatoes
1/2 oz shredded 2% cheese

Meal #2 ~ 10:00AM
6 oz chicken breast
1 cup broccoli
1 grapefruit

*** Workout*** ~ 12:00

Meal #3 ~1:00PM
1 scoop protein powder
2 scoops mass maker
1/4 cup steel cut oats

Meal #4 ~ 3:00PM
1 scoop protein powder
8oz red potatoes
1 cup broccoli
1 slice 2% cheese

Meal #5 ~ 6:00PM
6oz chicken breast
8oz red potatoes
1 cup broccoli

Meal #6 ~9:00PM
1 scoop mass maker
1 packet bananabread oatmeal
1 medium banana
2 tbls honey

Supplements that have an impact:
Mass Aminos
Super DHA Oil Caps

Calories: 2445
Pro: 224.5 = 37%
Cho: 324 = 53%
Fat: 33 = 12%

Personally I think you need to get a 9 site body fat test done they are the most accurate. No offense but on a three site your way lower than you truly are. I pulled an 11 on the 9 site and if you plug in the same skin folds on a three site I was around 6. This way you can setup the calories alot more effectively. Just my opinion though.

quote:

Originally posted by Jared Linton:
Personally I think you need to get a 9 site body fat test done they are the most accurate. No offense but on a three site your way lower than you truly are. I pulled an 11 on the 9 site and if you plug in the same skin folds on a three site I was around 6. This way you can setup the calories alot more effectively. Just my opinion though.

Agreed that the 9-site will be more accurate....
I have been asking around a little lately and have not yet gotten a referral to someone who does it. I will press the issue more and report back when I get it done. Would a trainer have a fixed cost of doing one? I would rather pay a one-time fee if that is possible.

Or, do you have a good link to a website that can help me and my wife do a 9-site test?

http://www.linear-software.com/online.html

check that site out.

I dont think your diet looks to bad (has nice variety), but at 9 months out I would prefer to have WAY more carbs on a daily basis and not do refeeds yet.

If I knew your lean mass I could throw out some numbers for your. Some like the 50/20/30 as prep goes along, maybe more towards the 6 week on if you need to incorporate it.

But at this point Id bet you will lose fat on it for sure EVERY diet works for a while.

Good Luck

Agreed. 9 months is a LOOOOONG ways away and I really don't think it is time for that kind of caloric split. I hope you weren't planning on doing this type of diet for the duration of the 9 months? Not a good idea.

SLOW stripping of body-fat (calculated from a 9 site reading definetly) should be your goal. I couldn't get the link to work, so I don't know exactly what you look like. I am taking your word for it. Anyhow, you need a diet that is closer to the 40/40/20 mark at this point. Keep your metabolism up and you can incorporate the 50/20/30 diet as a shotgun approach should you stall out, or, closer to contest time.

YOU NEED MORE CARBS RIGHT NOW and Less Fat.

quote:

Originally posted by Jtheo:
http://www.linear-software.com/online.html

check that site out.

I'll give that a shot.

quote:

Originally posted by Jtheo:
I dont think your diet looks to bad (has nice variety), but at 9 months out I would prefer to have WAY more carbs on a daily basis and not do refeeds yet.

quote:

Originally Posted by ChunkyButt:
Agreed. 9 months is a LOOOOONG ways away and I really don't think it is time for that kind of caloric split. I hope you weren't planning on doing this type of diet for the duration of the 9 months? Not a good idea.

SLOW stripping of body-fat (calculated from a 9 site reading definetly) should be your goal. I couldn't get the link to work, so I don't know exactly what you look like. I am taking your word for it. Anyhow, you need a diet that is closer to the 40/40/20 mark at this point.

I can do that. I had great results from a 40/40/20 split back in the fall...
I guess I was thinking about trying the 50/20/30 as an experiment more than anything...

quote:

Originally posted by Jtheo:
If I knew your lean mass I could throw out some numbers for your. Some like the 50/20/30 as prep goes along, maybe more towards the 6 week on if you need to incorporate it.

I'll get it measured as soon as I can and post it.


Many thanks for the feedback gentlemen!
I really appreciate it!

quote:

YOU NEED MORE CARBS RIGHT NOW and Less Fat.

I was checking that diet out and YES! That is a full blown contest diet scheme. Not now. Now is the time to hold and place muscle. At 6'5", that's a frame begging for muscle and lots of it. You can effectively gain muscle and lose fat by a zigzag type of diet where training days are more cals, more carbs and nontraining days, back off everything a bit.

If I have time tonight, I will rework the diet.

quote:

Originally posted by Frank:
If I have time tonight, I will rework the diet.

Wow! I would be eternally grateful...

How about for now, we assume my BF is 14%.
That would put me at an LBM of 191 lbs. and fat at 31 lbs.

Thanks again to everyone!

-Michael

Michael, this is an example of what your diet should be more like at this point. You will have to play with the macros to exactly get the kind of caloric values you are looking for, but this is a layout:

Meal #1:
2 whole eggs, 6 egg whites
1 cup oatmeal (measured dry)

Meal #2:
6 oz. Chicken Breast
1.5 cups Brown Rice Cooked
2 cups Mixed greens w/1 tbsp Olive Oil and Vinegar

(Workout)

Meal #3:
2 scoops Mass Maker
1 scoop UMP

Meal #4:
6-7oz. Lean Beef, Chicken or Tuna, 10-11 Oz. Sweet Potato, 2 cups green salad, 1 tbsp olive oil and vinegar

Meal #5:
2 scoops Mass Maker
1 scoop UMP, 1 tbsp Heavy Cream

Meal #6:
6-7oz. Chicken Breast
10-12 oz. Red Potato
1-2 cups Broccoli w/1 tbsp Smart Balance butter

Count your Mass Aminos and DHA oil caps. You may have to adjust the fat grams here, but this is a general plan to give you an idea of what you should be closer to doing at this point.

CB!! You did it! As it would figure, no one left me alone and I couldn't get online all night. When I got home, dead tired.

As strange as this sounds, I like it because of the fast energy and pump. Shifting a little and if you'd like #1 and #6 are changed to have less carbs at night.

#1
6-7 oz Beef or Bison, or lean meat
12 oz red or white potato
1/2 grapefruit

#6
8 egg whites
1/2 cup oatmeal
1-2 cups broccoli

On nontraining days, sub the Mass Maker with strawberries or an apple.

quote:

Originally posted by ChunkyButt:
Michael, this is an example of what your diet should be more like at this point. You will have to play with the macros to exactly get the kind of caloric values you are looking for, but this is a layout:

Awesome stuff CB....
I'll be plugging this into the Excel database and see how things come out.

quote:

Originally posted by Frank:
#1
6-7 oz Beef or Bison, or lean meat
12 oz red or white potato
1/2 grapefruit

MMmmmmm bison....I recently read something about the virtures of it.
I need to find a source out here...but that should be pretty easy in Colorado.

Also, my wife and I did a 9-site caliper test this morning and we came up with 14.3%.
Keep in mind that we are anything but pros at it, and my calipers cost $8... LOL

However, it can be a point of reference that I strive to improve month to month...

Gentlemen, again, THANK YOU!!!

As far as supplements....besides the incorporation of protein powders, I have been doing the following:

3 mass aminos, 3 ultra 40, and a super DHA cap per meal
Plus an additional 4 mass aminos pre-workout to bring my total to 22 per day...(The BW/10 guideline)

I have also been experimenting with muscle synergy. I have been using 8 pre-workout and 8 post-workout.
On off days, I have just been taking 8...

Then intra-workout, I use two scoops of Glutamine select and a teaspoon of bulk BCAAs to sip on.


I followed this supplement protocol during my winter bulk and had unreal results...along with the absurd amount of food I was choking down...