I'm currently about 10% bodyfat, 180 pounds, and am 15 weeks out from my contest. Steven supplied me with the following carb-cycling diet but didn't mention anything about timing of my workouts or post-workout nutrition. I'm concerned that I'm not downing a post-workout shake of some sort to suppress cortisol and feed my muscles.

I've searched for this topic on these boards and see that there's debate between post-workout insulin spiking and not. So I don't wish to get into that. But practically, what would you advise I eat or drink after my workout, if I workout between meals 4 and 5. (FYI, I'm new to Beverly and these supps, so maybe the 20 muscle mass during training is supposed to address this prob??)

I've emailed Steven to get his advice, but in the meantime, thought I'd hear your thoughts. Here's my meal plan:

Supplements:
1 Super Pak with meal #1
4 Mass, 4 Ultra 40, and 2 Lean Out with each meal
20 Muscle Mass during training on empty stomach

Meal #1
8 oz. 93% lean beef, or Turkey
3 egg whites, 1 yolk
1 grapefruit

Meal #2
Protein Drink: 2 scoops Muscle Provider, 1 scoop Egg Protein, 3 tablespoons Heavy Cream, 5 frozen strawberries, 12 oz water
Or
2 scoops Ultra Size, 1 scoop 100% Egg, 2 tbs Heavy Cream
Or
4 oz Chicken breast, 1 cup lowfat cottage cheese
3 egg whites, 1 tomato

Meal #3
8 ounces chicken (weighed prior to cooking) about 2 chicken breasts
4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) or 2 cups green beans
2 TBL Cider Vinegar and 1 TBS Sunflower Oil (or other vegetable oil) for a dressing
Or 1.5 tbs broccoli and onions, 1 tbs Flax Oil

Meal #4
Same as Meal #2

Meal #5
8 oz chicken breast, turkey breast or very lean beef (filet would be ideal)
2 cups green leafy vegetables or salad

Meal #6
9 Egg Whites w/ ½ cup omelet vegetables
or:
Protein Drink: 2 scoops Muscle Provider, 2 tsp. Flax Oil, 4 strawberries, 12 oz water
Or
2 scoops Ultra Size

Every Third day eat all of the following In place of your normal sixth meal:
1.5 cups oatmeal (precooked) or cooked rice
10 oz. sweet potato
6 oz. banana
1 cup vegetables
1 TBS butter
- no supplements with this meal

Fireproof....I would flip flop meals 5 and 6 and have the shake option. Have meal 4 just before workout (throw in your glutamine and creatine if you want) and another shake (with creatine and glutamine if you want) after your workout. Then you would have meal 5 as "dinner" so to speak.

I would make sure to use MP for shake before and after training as it is more readily available to the body than the US. Us would be fine to use in the morning. Eventually they will switch you over to all MP and Egg and drop the US.

That's my thoughts....

Dwayne

Thanks my take.

Hey Fireproof,

During the contest phase of the diet do not add anything extra that is not on the diet.

What I would do is move meal 5 to meal 4. So eat chicken and veggies about 45 minutes before training. Then have Meal 4 post workout. You can email beverly, but moving the order of the meals is just fine, many of us do it.

I think youd be better off downing the meal 4 drink after the workout from a recovery standpoint. The muscle provider will quickly enter the muscles, much beter than waiting on making a meal at home.

You can email stephen with this suggestion and see what he has to say. But that is what I did during my last prep. Not to mention I was fatter and had less time to prep and I ended up doing very well. Take care,

jason

Jason Theobald

www.geocities.com/chezburger10/JASONTHEOBALDBIO.html

I must have had a brain burp, I have no idea how that "Thanks my take" got in there.....

Thanks guys! Both are good suggestions. I was thinking of adding an MP shake, but reducing the protein or size of meal 5. But I think I'll take your suggestion and not add anything, but just adjust the timing of the existing meals.

Thanks again.

Oh - I meant to mention, this will be my first contest and is therefore my first contest prep. So I'm still trying to learn all the details of contest prep. Any other advice is always appreciated.

DO NOT ADD a thing. Take mine of Dwaynes suggestion they will work.

The muscle mass you are taking during training is to prevent muscle breakdown while on a restricted calorie diet. Also since Muscle Mass is made up of much of what lean muscle tissue is made from, your body believes its breaking down muscle tissue and this promotes a switch to the fat stores. This is the idea anyways.

Good luck, you are at the right place.

Jason Theobald

www.geocities.com/chezburger10/JASONTHEOBALDBIO.html

Fireproof,

The boys have it covered. Listen to both of them, they have been down the road you are begining to travel before.

Great info boys....

Thanks for the advice guys. I'll follow it.

You got it Shorty - I'll listen to them!

FP....Since you are asking for other advice, here's one. Pose, pose, pose. I don't think you can pose too much (at least up until a day or 2 before the show). Work on the quarter turns and the mandatories. You should start now and gradually increase how much you are doing. There's an article on this web site by Dave Payne, something like 7 Contest Prep Tips. I followed a plan similar to what Dave listed. I felt more confident and was more prepared.

You can look fantastic and be in the best shape of your life, but if you can't hit the pose, the judges won't get to see your best.

Dwayne

Fireproof
I agree with both Jason and Dwayne. However even if you don't switch the meals around to get a post workout shake it will not be the end of the world because the purpose of a post-workout shake is basically to prevent too much muscle breakdown and speed recovery which the Muscle Mass will help do.
Jimmy

Thanks again guys! I've already watched Perfect Posing and Perfect Routine once through each. Next time I'll take notes. And then starts the practice. I plan to have my wife take pictures and video so I can get a better critique than the mirror will allow.

The "7 Tips" article sounds great - I'll go find it!
Thanks,