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Skip's Round Table Romper Room Bodybuilding secrets of the elite revealed! Watch how these hand-picked bodybuilding contest prep experts from several different bodybuilding boards exchange and debate contest prep issues, diets, weight lifting, posing, competition concerns and concepts and much more!

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Old 08-11-2005, 04:13 PM   #1
ppower
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If I could get some help?

I understand that most of you's charge for your knowledge, so I wont take it personally if I don't get a reply.

But anyways, I am training for my first show, which is 5 weeks away.
My diet for 6 and 5 weeks out looked like this.

Meal 1. Tuna and Salad

Meal 2. Tuna and broccoli

Meal 3. Tuna and Salad

Meal 4. Tuna and green beans

Meal 5. Tuna and broccoli

Meal 6. Tuna and salad.

( the tuna i eat, is mixed with Mayo, dill, and Canadian spices that i dont know)
I buy it from a lady who wont give me the recipe.

I have been doing cardio for 30 minutes twice a day. Lifting 5-6 times a week.

My problem is that, I have stopped losing weight.

Like i said this is my first contest, so It is basicly trail and error for me.

I think that the fat content is to high in the Tuna mix that i have, So i will be switching all the tuna to chicken at 4 weeks out.

I am also thinking about adding carbs, but i still need to lose 5 pounds.

I was thinking of trying this.

Meal 1. 1 1/2 chicken breast, green veggies

Meal 2. 1 1/2 chicken breast

Meal 3. 1 1/2 chicken breast

Meal 4. 1 1/2 chicken breast , green veggies

Meal 5. 1 1/2 chicken breast, 1/2 cup Oats

Meal 6. 1 1/2 chicken breast.

Totals Protein-244 grams Carbs-27 grams (not counting green veggies) Fat-17 grams.

I am 18. 160 lbs, trying to get to 154 so i can do the mens lightweight along with the teen division. ( I am 5'5 )

If anyone could give me some advice, on how to set up my final 4 weeks. It would be greatly appreciated.

Thanks
PPower
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Old 08-11-2005, 07:11 PM   #2
Ken "Skip" Hill
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Without getting to detailed, switching your protein source is a very good idea because you don't know what is in the tuna. As for losing the weight, as long as you create a caloric deficit either by cutting calories and/or burning more calories, you will lose the weight.

Your calories are pretty fucking low right now so I might look into adding cardio or upping the cardio before dropping calories anymore.

Skip
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Old 08-11-2005, 08:54 PM   #3
troponin
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May be too late to change things now, but your calories are very low. I definitely agree with changing your protein sources. I would have at least two sources of protein each day. The mayo in the tuna is likely a big fat source, but with the amount of carbs you're having, that may not be so bad.

Try having a few high carb/high calorie days to boost your metabolism. You may want to vary the amount of calories and carbs you have each day.
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Old 08-11-2005, 09:48 PM   #4
ppower
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Hey. Thanks for the replys. I agree with yous, in thinking its to late for changes now. This is basicly a learning experiance for me, so i can do a show in april.

I am going to do a refeed tonight/tomarrow. Then slowly add carbs to my daily totals. I am going to start with 200 grams protein, 75 grams carbs, and 20 grams fat.

I will be doing two sesions of cardio each day. Both sesions are 45 min.

After reading all i could on these boards, i feel that i shut down my metabolism by not eating any carbs at all.So i will carb up, then start my new diet. I will follow that diet Monday-Friday, and then on sat and sun i will drop out the carbs. ( i do not lift on these days)

Now that i am this far, i realize just how hard the last month is. For my show in April I am thinking about investing in some professional help. I know alot of you guys offer that, and i will be getting in touch in the future.

Again-thanks for replys.

Later
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Old 08-11-2005, 10:05 PM   #5
homonunculus
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I would be interested in knowing the macronutrient breakdown of your tuna diet. How many oz of tuna?... LOADED with mayo?...

Your modified diet is still only <1300 kcal - this is VERY low, but it might be necessary, depending upon how many kcal you've been eating.

Just as a note for the future, I would definitely NOT eat anything that you can't get the recipe for when prepping for a show (with the exception of an occasional binge food perhaps...) LOL

-R
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Old 08-12-2005, 11:42 AM   #6
JonnyO
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How long have you been following this diet plan you listed?
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Old 08-12-2005, 12:22 PM   #7
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I would look like a runner on that diet. i have heard low carbs but damn!

TH
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Old 08-12-2005, 02:55 PM   #8
ppower
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homonunculus- I was eating 4oz each meal. I dont know the mayo count in it, the lady wouldn't give me the recipe.


JonnyO- i followed that diet for 2 weeks. Because i thought i was behind schedual, and that the diet would give me a boost in fat loss.

Before that i was eating 220 grams of protein, 75-125 grams carbs, and 30 grams of fat. I lost 13 lbs in 7 weeks on this diet, and only 1 lbs was muscle. ( started at 175-10% bf and after 7 weeks was 163 with 6% bf.)

I now realize that i was right on track, and that i screwed up. ( but i was nervous that i wasnt losing fat fast enough-being the first time i have tryed dieting down for a show.)

Last night and Today i am refeeding with carbs. Starting tomarrow I am going to up my total calories. I am going to go with High protein, mod carbs, and low fat.

206-protein
80-carbs
20-fat

Total Cals.- 1,324 ( i know my cals are low. But i am 160-162 trying to get to 154 in 4 weeks.)

I have also decided that i am just going to bust my ass for the next 4 weeks, and do the show no matter what. Even if i dont make weight, i will still do the teen division. ( i just really want to get my foot in the door)

Later
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