Joe Go’s BodyBlog

This is my final for my cutting diet for the Mr. Minnesota show (May 16th, 2009).

Notes:  I’ll change my fish protein sources to pork, steak or chicken on my days off.  My vegetables will change often depending on what’s available.  This is a 30 gram complex carb day.

Breakfast:
8 organic eggs (3 whole eggs and 5 egg whites)
1 handful of organic spinach
1 handful of broccoli
.5 cup mushrooms
4 baby carrots
.5 cup tomato
.5 cup onion
6 stalks asparagus
.5 cup green pepper, red pepper, orange pepper, yellow pepper
1 large clove garlic
1 grapefruit
4 cups of Starbucks Columbian coffee

3 shakes of cinnamon

.25 teaspoon ginger
.5 gallon of water
Ground bhut jolokia pepper
5 shakes salt
Pinch of rosemary

1 tablespoon chia seed
Indian Malabar peppercorns
2.5 tablespoons olive oil
Chewing gum after the meal

Post workout:
8 organic eggs (3 whole eggs and 5 egg whites)
.25 pound sweet potato
1 handful of organic spinach
1 handful of broccoli
.5 cup mushrooms
.5 cup tomato
.5 cup onion
4 stalks asparagus
.5 cup green pepper, red pepper, orange pepper, yellow pepper
1 large clove garlic
.5 gallon of water
Ground bhut jolokia pepper
5 shakes salt
Pinch of rosemary

1 tablespoon chia seed
Indian Malabar peppercorns
2.5 tablespoons olive oil
Chewing gum after the meal
Eat 1/2 tablespoon Manuka honey with no liquids 30 minutes after

3.5 Hours later:
1 handful of organic spinach
.5 handful of broccoli
.25 cup tomato
.25 cup green pepper, red pepper, orange pepper, yellow pepper
4oz salmon

1 tablespoon chia seed
Green tea with 1/2 tablespoon Manuka honey

3 shakes of cinnamon
600ml water
Indian Malabar peppercorns
Chewing gum after the meal

2 hours later:
1.5 handfuls of organic spinach
.25 handful of broccoli
.25 cup tomato
.25 cup green pepper, red pepper, orange pepper, yellow pepper
4oz salmon

1 tablespoon chia seed
Green tea with 1/2 tablespoon Manuka honey
600ml water
Indian Malabar peppercorns
Chewing gum after the meal

2 hours later:
1 handful of organic spinach
.5 handful of broccoli
.25 cup tomato
.25 cup green pepper, red pepper, orange pepper, yellow pepper
4oz salmon

1 tablespoon chia seed
Green tea with 1/2 tablespoon Manuka honey

Small square dark chocolate
600ml water
Indian Malabar peppercorns
Chewing gum after the meal

2 hours later:
1 handful of organic spinach
.5 handful of broccoli
.25 cup tomato
.25 cup green pepper, red pepper, orange pepper, yellow pepper
4oz salmon

1 tablespoon chia seed

Small square dark chocolate
Finish water to make 1.5 gallons per day
Indian Malabar peppercorns
Chewing gum after the meal

3 hours later:
8 organic eggs (3 whole eggs and 5 egg whites)
1 handful of organic spinach
1 handful of broccoli
.5 cup mushrooms
4 baby carrots
.5 cup tomato
.5 cup onion
6 stalks asparagus
.5 cup green pepper, red pepper, orange pepper, yellow pepper
1 large clove garlic
1 grapefruit
Ground bhut jolokia pepper
5 shakes salt
Pinch of rosemary

1 tablespoon chia seed
Indian Malabar peppercorns
2.5 tablespoons olive oil

Sleep & repeat

My carb up day is looking like this.

Measure 2 cups of brown rice uncooked and cook it, then eat it all day.  I’ll mix in rasins to make it easier to eat.

Cook a 4 pound butternut squash and eat it all day with the rice.

Lastly, I’ll eat about 1.5 pounds of banana’s this day too.

On top of all the carbs, I eat my usual protein too (see post below this one).

I’m deep into my contest prep for a show on May 16th, 2009.  Here’s how the diet is looking so far.

 0930-7 eggs (amount of yokes depend on energy levels) and as many vegetables as my mind thinks it can handle.  4 cups of coffee black.

1100-Goto the gym.

12:30-6 eggs (amount of yokes depend on energy levels).

13:30-1 4oz orange roughy.

14:00-17:00-Eat a large bowl of vegetables dipped in dressing to tide me to my next protein meal.

17:00-1 4oz Atlantic salmon

19:00-1 large spinach salad

21:00-1 4oz Atlantic salmon

23:00-1 4oz Atlantic salmon

01:45-6 eggs (amount of yokes depend on energy levels)

02:00-Sleep

 Water intake is 1.5 gallons a day.

May 1st, 2008 Bulking Diet
Time:  9-10am
4 eggs with yokes
1/2 cup of pinto beans
1/2 cup of onions
1/4 cup of asparagus
1/4 cup of tomato
1 banana
1 red potato
10oz skim milk
4-6 cups of Starbucks Columbian coffee
 

Time:  11-11:30am
Gym
 

Time:  1:45pm
1 sweet potato
3/4 cup of cottage cheese (2% fat)
1/2 cup pinto beans
20oz skim milk
 

Time:  2:15pm
1 grapefruit
 

Time:  2:30pm
Go to work
1 cup of walnuts & almonds through out the day.
 

Time 3:30pm
1 orange
1 8oz chicken breast
1 sweet potato
 

Time:  5pm
Big salad with spinach, broccoli, carrots, tomato, & pinto beans
 

Time:  7pm
1 8oz chicken breast
Big salad with spinach, broccoli, carrots, tomato, & pinto beans
1 red potato
 

Time:  9pm
1 grapefruit
 

Time:  11pm
Finish any left over salad
 

Time:  1:45am
20oz skim milk
1 8oz chicken breast
½ cup of pinto beans
½ cup of cottage cheese (2% fat)
 

2am
Go to bed
 

April 21^st, 2008 Bulking Diet
Time:  9-10am
6 eggs with yokes
½ cup of onions
¼ cup of green peppers
¼ cup of tomato
1 banana
1 red potato
10oz soy milk
4-6 cups of Starbucks Columbian coffee
 

Time:  11-11:30am
Gym Time
 

Time:  1:45pm
1 red potato
¾ cup of cottage cheese (2% fat)
½ cup pinto beans
20oz soy milk
 

Time:  2:15pm
1 grapefruit or orange
 

Time:  2:30pm
Go to work
 

Time:  5pm
1 pork chop
Big salad with spinach, broccoli, carrots, tomato, green peppers & pinto beans
1 sweet potato
 

Time:  7pm
1 pork chop
Big salad with spinach, broccoli, carrots, tomato, green peppers & pinto beans
1 red potato
 

Time:  9pm
Finish any left over salad
1 orange
 

Time:  11pm
1 grapefruit
 

Time:  1:45am
20oz soy milk
½ cup of pinto beans
½ cup of cottage cheese (2% fat)
 

2am
Go to bed

I’ll be on a whole food diet from April 5th, 2008 until my bodybuilding competition on April 25th, 2009.  My goal is to gain more muscle mass, then I ever have when compared to taking any supplements.

Backround:

13 years of weight training. 

A little better then 10 years of sporatic use of protein supplements, creatine supplements, fat burners, fish oils and andro products.

1 Bodybuilding show.  NPC Heartland Natural Classic, April 5th 2008 (5th out of 10).  Novice Middleweight.