Pre-contest Diet – 5 and 7 weeks out
I’m 5 weeks out from my Oct 25 show and 7 weeks out from my Nov 8 show. Plan is to peak for Nov 8 show by being stage ready on the 25th and then holding/tweaking that for the 8th. Appear to be losing fat, but the weight is not changing much. Is it possible that I am in that elusive diet/exercise zone where I am losing fat while gaining muscle? If so, want to be sure to capture my diet for future reference!
Early Morning Snack (6 AM) - 1 piece whole grain toast with butter and jelly, 1 cup coffee.
Breakfast (7:30) - 4 egg whites (1 yolk), chopped onions, salsa, small handful of grated cheese, 32 oz diet Coke on drive to work
Mid Morning Snack (9:30) - 1 Clif Builder’s Protein Bar, 32 oz water
Lunch (11:30) - Bowl of lettuce, 1 can tuna, Italian dressing, 100 cal pak Sun Chips
Mid Afternoon Snack (2PM) - Handful of almonds or 1 stick string cheese, 20 oz diet coke
Drive home - 32 oz water
Late afternoon Snack/Pre-workout (5PM) - 1 scoop Whey Protein powder in 6 oz hot water, BCAAs, 1 piece whole grain bread with Natty PB, 1 cup coffee
Post-workout Snack - 6 oz orange juice, 1 scoop Whey Protein powder in 6 oz hot
water
Dinner (7:30) - Usually some kind of high quality protein, a good veggie (i.e. fresh green beans, broccoli, or squash (with some butter and brown sugar)), 1 cup coffee
Late night snack (9PM) - 1 piece string cheese or 1-2 boiled egg whites
Don’t always do the late night snack and often throw in a couple squares of dark chocolate with either breakfast or lunch. Needless to say, no post-workout snack on non workout days.
I have no idea how many calories this is (or grams of protein, etc.), but what’s cool is that there are several places that I can cut calories pretty easily. I’m thinking that for the last month, as necessary, I’ll cut the chips and natty PB and probably mostly stay away from the dark chocolate; that’s 300 calories or about a 1 pound loss a week!
October 13, 2008 at 7:40 pm
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