Right now I'm in a cutting phase I was going to do a show but I decided to take low cardio approache and it really affected my conditoining in the negative. I'm 215 right now about 4% bf and i have a show in 8 weeks. After researhing alot of methods I came up what seemed like a good approach to cutting and bulkinh which are very simlar to the t-dawg diet and massive eating. So I think I'm going to swtich gears for 2 weeks or so to fill out

cutting phase caloires aboutn 2800-3000
4 mass aminos - 5 grams protein
4 liver tabs - 8 grams protein
for 5 meals

meal 1
1 grapefruit
1 TBSP EFAS
25 grams whey isoalte
8 egg whites

meal 2
4 oz chicken
4 oz lean beef
1 cup veggies

meal 3
6 oz chicken
2 TBSP newmans dressing
small salad

meal 4
1 can tuna fish
5 egg whites
1 TSBP FLAX

during workout mixed in 1.5 quart water sipped
30 grams BCAAS or 25 Muscle mass
5 grams glutemine
ketocooler

post workout
3 scoop Mass maker, 2 scoop muscleprovider
10 grams glutemine

hour later
6 oz chicken
1 tsp EFAS
veggies

before bed
8 oz turkey (93% lean)
veggies

carb meal every m,th night in place meal 7
1.5 cup oatmeal
10 oz yam
1 cup veggies
1 bannana
1 TSP EFAs

Should I take ALA with this meal and if so how much

bulking phase 3300 caloires

meal 1
3/4 oatmeal
1 TSP EFAS
8 egg whites
25 grams whey isoaltre

meal 2-4 identical

psot workout
same

post workout 2
question is how many carbs would be adequete here ?
1 cups oatmeal
6 oz yams
6 oz chicken cooked

before Bed same

comes out to be about 200 grams of carbs a day from complex not including fiberous.

In second post workout meal would it be advisibule to add any ALA?

I also get sleepy after my post workout shake ?
Thanks



a

Guns

At 215 and 4% you should be on track to compete. In fact to compete today. If you used the 9 site method used by Beverly your total skin folds would be 31mm. How are you checking your bodyfat??

If you really are at 215 and 4% I am not sure that you really need to do a cutting phase. If that lean I would start with the bulking and it appears that is what you intend to do.

Whey Isolate?? What are you using at meal 1?? Something like Isopure or VP2? If so I would go with whole food or a blended protein like Ultra Size.

Calories on the bulking diet, again if you are 4%, should be a bit higher, try 3800-4200. Increae the portion sizes a bit more and add some whole eggs to meal 1.

Ditch the chicken and double the beef at meal 2.

In regards to the ALA at the bare minimum you need to take 300mg. This can be done at each of the higher carb meals.

You may also want to the double the post workout shake during this phase. 6 scoops of mass maker and 2 scoops of muscle provider.

You probably will get a bit sleepy after the PW shake as you may be a bit hypoglycemic. If this happens eat again.

Cutting
Calories 2800-3000, should be fine. However, after a few bulking phases you will need to bump up the cutting phase calories, you should be increasing mass.

What is a Keto Cooler? Guessing a low carb shake. What is in it and Who's is it?

Again everything hinges where the 4% comes from. Post how that was arrived at and we can better dial things in.

Ray

1. why ditch chicken and beef replace it with ?

2. Trust me I'm at 4%. Kevin saw me 2 weeks ago on camera and I was at that then and i'm leaner now. due to heavy work schedule I wasn't into it mentally now that things slowed down i can focus more on thing. straited head to toe, glute and every thing. I thin i finally discovered what was bloating me. I was eating LARGE salads and all those greens weren;t being digested properly and was causing me to bind up, plus all the spinach (iron) plus liver tabs on top, as well as mulit (18 mgs iron) was blocking me up as well. So from now on I will just have 1 cup geeens and my fiber supplement before bed time and that should be fine

whey and egg is the best combonation on a diet that is what beverly preaches. protein drink is muscle provider 2 scoops.

I was think of doing that increasing my caloires post workout to what you suggested and may be 1 serving of mass maker and mix in a cup of oatmeal dry with 2 scoops muscle provider (things can get expensive if you know what i mean) with may be 250 mgs ALA. Now is your body going to absorb all that protein ? I train heavy max 8-12 sets total and don;t use volume training which would require more carbs don;t you think? thats why i dropped my carbs down becuase its not a glycgen depeleting workout

wait an hour and a half and have solid meal
should i just repeat the post workout meal in a solid meal form such as

8 oz chicekn
10 oz yam
1 cup veggies

in the cutting phase i needed to add a fiber supplement becuase I was so constipated it hurt and was affecting me at work.

Thanks

Hats off to guns! I can't imagine being 215 @ 4% and "not being mentally into it" How do you do that!!!! I'm about 196 @ 5% and it takes a good bit of mental thought for me to put one foot in front of the other !! LOL!

Later.

Dwayne

THanks dwayne. I hjave fast metabolism and it normal takes me 4-6 weeks to get ready for show i stay at 5-6% year round so it makes it easier to stay in shape. I tried no cardio approach and it just did not work so i started cardio 4 days a week keep higher calories and feeling alot better. I was holding alot of water from **** veggies and thats how i found my mistake I used a protein shake that had sucrolose in it and that was a mistake so i switched to mp instead and seemsto be working fine becuase of how clean it is.. beverly products are nothing but the best !!

well ill be the first to say, thats just not fair!!!! Best of luck with your contest!!

I think the second postworkout meal as whole food is fine.

It will probably help with the low blood sugar and keep you from getting sleepy.

Egg and MP is great together. MP is hydrosolate and isolate. Did not realize you were using MP at meal 1. I would still add some egg yolks though.

Regarding the carbs and volume
Some will say you need more carbs for higher volume workouts. I do not think that is the case for everyone. Personally I have seen it work both ways.

No that is not too much protein. I added the calories and was close to the numbers you listed. Did not add the protein. I would shoot for protein at 2 times your bodyweight. So yes that is 430 g per day.

Is that too much protein, or not enough. I do not think anyone under the sun, with out extensive testing on you, can answer that accurately. Personally, if you have a demanding job (physically or mentally) and are 215 lbs at 4% getting ready to compete, I think you need that much.

Ray

ETX point of info, Keto Cooler is a brandname. It is a non caloric made by Keto brands . It has glutamine and other ingredients that can help to curb sugar cravings. whenever I have drank the stuff I literally can't stand any sugar, it will upset my stomach(sugar that is).