Pre-Comp Diet Help

[tenn0titan]

This is my training partners diet for a show he wants to do on July 17th. Any advice would be great. It is his first show. He is about 220 with 15% fat. Wants to get under 198. Thanks for any help guys.

Peace

TT

Meal One 525 54 46 17
6 Large Hard Boiled Egg Whites
1/2 Cup Oatmeal
1 TableSpoon Honey
1 oz. Almonds
1 Serving Isopure w/ Water

Meal Two 358 47 35 2
6 Large Hard Boiled Egg Whites
1/2 Brown Rice
1 Cup Strawberries
1 Serving Isopure w/ Water

Pre-Workout Protein Drink 120 50 36 4
2 Serving Isopure w/ Water

Meal Three 455 62 37 7
6 oz. Chicken (no skin)
8 oz. Asparagus
1/2 Brown Rice

Meal Four 395 56 25 6
6 oz. Chicken (no skin)
1/2 Brown Rice
1/2 Broccoli

Meal Five 546 64 24 23
6 oz. Chicken
1/2 Brown Rice
8 oz. Asparagus
2 Cups Shredded Lettuce/ Romaine
2 Tablespoon Vinegar & Oil

Pre-Workout Protein Drink 120 50 3 4
2 Serving Isopure w/ Water


Calories 2519
Protein 383
Carbohydrates 172
Fat 63

[Trapzilla]

It looks fine to me. Although the carbs might be too high?(For me) Remember to keep good notes regarding the diet and how you are pulling off the fat. Make adjustments whenever you hit a plateau.

My last contest diet looked similar except I consumed the bulk of my carbs in the morning to mid -aftenoon. The only carbs I had in the evening were in my post workout shake.

[midwtchamp]

First off relying on pro supps too much get your boy on more whole foods. Also you have no EFA's in there in other words too much damn chicken throw some salmon in their or flax oil. No red meat....body needs red meat to help synthesize test. also red med tends to fill people out a little more and last but not least get rid of the damn strawberries....just my 2 cent

[Subliminal]

Yeah throw in some red meat and flax your body needs a little more fat, and less carbs. I have half a grapefruit in the am and some broccoli throughout the day. Then a celltech and protein shake after workout that is all the carbs I am taking in. Sucks for energy but we are not trying to grow we are trying to maintain and lose fat!

[Trapzilla]

You guys are right about adding some red meat and some EFAs. One more comment I'd like to add is that during my last contest diet I rotated my carbs. What worked for me was 3-4 low carb days, something like 50 grams a day, then I'd eat at least double that amount(clean, low glycemic variety) for 1 day and then go back to the original levels. It helped keep my metabolism guessing and thus burning fat.

[rippedchef]

Too many total cals for a show July 17 and only 1 shake post workout,the rest whole food