JediBB’s BodyBlog

It’s been a while since I have written anything of general interest, so I figured I would put up my diet for the Excalibur (the one that Trey Brewer won) last December. I started dieting at the beginning of September with about 2,700 calories a day. I came to this number because at the time I was 212 lbs and my maintenance calories calculated to about 3300 calories. I lose fat easily so I didn’t want to over diet, but I wanted to make sure I stayed on pace so I decided 2,700 was sensible. For the first month and a half this is what my daily diet looked like:

6:00 am

3 scoops Optimum Gold~ 390 calories, 72 g protein,12 g carbs, 4.5 g fat

8:00 am

1 serving Kashi Cereal~ 140 calories, 13 g protein, 30 g carbs, 1 g fat

10:00 am

1 serving Kashi Cereal~ 140 calories, 13 g protein, 30 g carbs, 1 g fat

1 serving mixd berries~ 70 calories, 0 protein, 17 g carbs, 0 fat

12:00 pm

1.5 servings ground turkey~ 225 calories, 33 g protein, 0 g carbs, 5 g fat

1 wheat bun~ 240 calories, 9 g protein, 46 g carbs, 2.5 g fat

1/2 avocado~ 140, 1.5 g protein, 7 grams carbs, 13 g fat

1 kiwi~ 56 calories, 0 protein, 13 g carbs, 0 fat

2:00 pm

1 scoop Optimum Gold~ 130 calories, 24 g protein, 4 g carbs, 1.5 g fat

1 serving Triscuts (Black Pepper and Olive Oil)~ 160 calories 4 g protein, 26 g carbs, 5 g fat

1 serving cheese~ 110 calories, 7 g protein, o carbs, 9 g fat

4:00 pm

1 Gala apple~ 72 calories, o protein, 18 g carbs, 0 fat

5 servings EggStuff- 150 calories, 30 g protein, 5 g carbs, 0 fat

Post workout 6:00ish pm

1 scoop Optimum Gold~ 130 calories, 24 g protein, 4 g carbs, 1.5 g fat

1 serve blueberry juice~ 150 calories, 0 protein, 38 g carbs, 0 fat

Dinner: 8:00ish

1.5 servings ground turkey~ 225 calories, 33 g protein, 0 g carbs, 5 g fat

.5 wheat bun~ 120 calories, 4.5 g protein, 23 g carbs, 1.75 g fat

1/2 avocado~ 140, 1.5 g protein, 7 grams carbs, 13 g fat

1 kiwi~ 56 calories, 0 protein, 13 g carbs, 0 fat

Days total Calories: 2788, Protein: 269.5, Carbs: 286 Fat: 64

Bed by nine o clock. That was it simple, clean. About 23 percent of my carbs was fiber even(which I feel is very important, I don’t really want to go into the benefits of fiber here but it is important). Sixty percent or so of my fat intake here is unsaturated, mono un etc, so that was a plus too.

The next month or so went like this: I stopped doing the macronutrient breakdown because I knew where I was at at this point and I just counted calories. The calories at this point were now down to 2100. Here is a typical day:

6:00

1 scoop Optimum~ 130

1 serving Kashi~ 140

8:00

1 Pure Protein Smores Bar~ 190

1/2 serving Kashi~ 70

10:00

1 serving ground turkey~ 160

1/2 serving triscuts~ 60

11:00

1 scoop Optimum~ 130

12:00

1 serving ground turkey~ 160

2:00

1 scoop Optimum~ 130

4:00

1 serving blueberry juice~ 150

1/2 scoop Optimum~ 65

Dinner

1 serving ground turkey~160

2 serving mixed frozen veggies ~50

Before Bed

2 scoops Optimum Casein~ 240

1/2 scoop Optimum Gold~ 65

I also took 8 caps of fish oil throughout the day.

This day adds up to 2,163 calories. Obviously some days there were different, fish or chicken or the like but thats a general picture at that point. Also on a side note this whole time I would have weekly or bi weekly normal days. I would eat around maintenance for a couple of days to spike my metabolism.

In the final days while I carb depleted and before I subsequently loaded/ dried out for the show this is how I ate: 1,900 calories, 255 g protein, 29 g carbs, 72 g fat.

On a normal day here I consumed 3 turkey patties, 3 scoops of Optimum Gold, 2.5 scopps Optimum Casein, two protein bars, 3 string cheeses and 10 fish oil caps a day. I will post my carb up and dry out program when I find my notes on it sometime later, but I’ll tell you that was the hardest part of the whole thing. The rest of my diet was really fairly moderate. As far as supplements I used while dieting I used EAS Phosphagen creatine monohydrate, Higher Power Glutamine, Higher Power Tribulus, PrimaForce ZMA, Hydroxycut Hardcore, MHP’s XPel, Nature’s Best B6, Higher Power GABA, Optimum Gold Standard Chocolate, Optimum Casein Chocolate, VPX Zerotein, Twinlabs Liquid K, Higher Power AAKG, Centrum (my normal multi) and Olympia Labs Omega 3 fish oil caps. I’ll write a blurb about my timing and how I used tose later. Right now I think I’ve had enough. Have a good weekend folks.

This entry was posted on Friday, June 22nd, 2007 at 4:15 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.