Contest Diets
This is the diet I followed during my contest prep (2007):
Breakfast 60g Oatmeal (Non-Instant) 330g Egg Whites (Carton) Totals: Fat-4.5g, Carbs-47.5g, Protein-50.5g
Pre-Workout 530g Baked Sweet Potato 86g Grilled Chicken Breast Totals: 110 Carb, 38g Protein, 4g Fat
Workout 40g Whey Protein 60g Dextrose
Post-Workout342g Sweet Potato 129g Grilled Chicken BreastTotals: 72g Carbs, 47g Protein, 6g Fat
Meal 5 30g Raw Almonds 107g Grilled Chicken Breast 43g Mixed GreensTotals: Protein 40g, Carbs 8g, Fat 18g
Meal 6 30g Raw Almonds 107g Grilled Chicken Breast 43g BroccoliTotals: Protein 40g, Carbs 8g, Fat 18g
Mea l7 30g Raw Almonds 107g Grilled Chicken Breast 43g Mixed GreensTotals: Protein 40g, Carbs 8g, Fat 18g
I cut 200 calories from dextrose/carbs/fat every 2 weeks. I drank Water/Crystal Light/Diet Iced Tea throughout. I didn’t have any cheat days.
Last Week Water (Along With Water Pills) As Follows:
Monday: 1 1/2 Gallons
Tuesday: 1 Gallon
Wednesday: 1/2 Gallon
Thursday: 1/2 Gallon
Friday: Sip On Ounces
2009 Diet for Musclemania Universe:
DURING Workout Shake = 40g BCAA supplement of your choosing in 20-24 oz cold water
Meal 1
12 egg whites, 1 whole
128g steamed broccoli
18 almonds
1 orange
Meal 2
57g Champion Nutrition Whey
256g steamed Broccoli
22g peanut butter + 12 almonds
Meal 3
7 oz Sirloin fillet
256g steamed Broccoli
24 almonds
Meal 4
57g Champion Nutrition Whey
170g steamed Broccoli
22g peanut butter + 12 almonds
Meal 5
7 oz Sirloin fillet
5g Glutamine
128g steamed Broccoli
24 almonds
99g blueberries
Meal 6
7 oz Sirloin fillet
256g steamed Broccoli
24 almonds
Meal 7
57g Champion Nutrition Whey
256g steamed Broccoli
22g peanut butter + 12 almonds
Totals
Protein – 343g = 1372 Calories, Carbohydrates (not including Carbohydrate night) –
210g = 840 Calories, Fat – 140g = 1260 Calories
Total Calories – 3472 Calories NON-carbohydrate night
Total Calories – 4146 Calories – Carbohydrate nights
Every 21st meal is the Carb meal. It is the last meal and it replaces Meal 7. The Carb
Meal must be eaten in this order. No H20 1 hour before or until 1 hour after the meal. This allows the carbs to flow through the muscles, rather than bloat in the stomach!
128g steamed broccoli 15g carbohydrates
80g oatmeal (measured dry then add water and microwave) = 60 carb
198g blueberries= 30 gm carbohydrates
4.
2 tbsp honey = 15g carbohydrates
18 almonds = 15g fat
12 oz sweet potato = 90g carbohydrates
2 tbsp peanut butter or almond butter = 15g fat
4-6 packets Splenda for sweetening
The sirloin can be substituted with tilapia/chicken/tuna, etc… This is starting out at 230 lbs/21% bodyfat. I should have started with fewer calories before I started cutting!
2009 Diet for Kumite Classic (8 weeks after the Musclemania Universe, so I was already dieted down):
Roll out of bed: Animal cuts
Meal 1: 12 egg whites, 1 yolk, 1 cup (dry) oatmeal, Animal Pak
TRAIN:
Pre: Universal Nutrition Shock Therapy, Animal Stak, Animal Nitro
Post: Celucor M5, 300mg Alpha Lipoic Acid
Meal 2: 50g whey protein, 1 cup (dry) oatmeal
Meal 3: 8 oz. chicken/steak/tilapia, 1 cup mixed veges
CARDIO:
Pre: Animal Cuts
During: Six Star Chemicals Evolution X-10
Meal 4, 5: Same as Meal 3
Meal 6: 50g whey protein
