Grizz, I was hoping you might be able to give me a sample as to what your diet looked like when you did do some contests. Not just pre-contest but what it looked like leading up to the contest from several months out, how and when you went about bringing down calories and what you ate. I am getting mine togethor and we are about the same size. Thanks for any info and sorry for all the questions.
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Grizz, Your Old Diet
- Thread starter nanuc
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Grizzly
New Member
I would start at around 3500 cal/day, IIRC. And I would drop them by about 300-500 every two weeks until the show. Typically, I would end up at about 2000 cal/day total and my BW at the shows was 217 and 227, respectively. In retrospect, I did alot wrong and I would change around much of my precontest activity, namely carbing up a hell of a lot more. I'd also use drugs to prepare if I compete again. That natural shit is for the birds! 
As far as food choices go, it's the usual. Eggs, egg whites, chicken, fish, a little beef and turkey. Carbs I liked to eat oatmeal and pasta sans the sauce. The fats came from the foods. No added fat. Also, as a decent treat, animal crackers are awesome after 14 weeks of this shit.
I really liked a yo-yo type diet. I would fluctuate calories throughout the week. Obviously, protein stays the same and you manipulate your carbs and fats to achieve the fluctuations. Low day, low day, medium day, low day, low day, medium day, high day. (that's M,T,W,T,F,S,S)
The high day I would eat about 4000 calories total, I think. I'm pretty sure I used that number all the way up to the shows. On those days I would eat significantly more carbs in the form of graham crackers, extra pasta, sherbert and other "not so bad for you" but still tasty foods. Contrasted with the ice cream, beer and pizza that have found their way into my diet in recent years.
I think I would end up with something like 300g protein, 350g carbs and 50g fats to begin with and I would eliminate the carbs and fats as I went along. Maybe the protein was 350-400, but you get the idea.
Did that help at all? If not, ask more and I'll try and elaborate. It's been 5 years, but I think I can still remember some.
As far as food choices go, it's the usual. Eggs, egg whites, chicken, fish, a little beef and turkey. Carbs I liked to eat oatmeal and pasta sans the sauce. The fats came from the foods. No added fat. Also, as a decent treat, animal crackers are awesome after 14 weeks of this shit.
I really liked a yo-yo type diet. I would fluctuate calories throughout the week. Obviously, protein stays the same and you manipulate your carbs and fats to achieve the fluctuations. Low day, low day, medium day, low day, low day, medium day, high day. (that's M,T,W,T,F,S,S)
The high day I would eat about 4000 calories total, I think. I'm pretty sure I used that number all the way up to the shows. On those days I would eat significantly more carbs in the form of graham crackers, extra pasta, sherbert and other "not so bad for you" but still tasty foods. Contrasted with the ice cream, beer and pizza that have found their way into my diet in recent years.
I think I would end up with something like 300g protein, 350g carbs and 50g fats to begin with and I would eliminate the carbs and fats as I went along. Maybe the protein was 350-400, but you get the idea.
Did that help at all? If not, ask more and I'll try and elaborate. It's been 5 years, but I think I can still remember some.
Grizzly
New Member
First and foremost, I would carb up better before the shows. I was afraid of being bloaty and gross and shit, so I didn't eat enough so I came in light and stringy. A week later and I was 240 and looking pretty damned good.
I would probably change my training methods.
If you are dieting with the intention of doing a show, stick to it. Don't cheat. I did and I didn't get the results I wanted.
Also, I think starting leaner makes it easier to achieve a tighter look than dropping 60lbs like I did.
I would probably change my training methods.
If you are dieting with the intention of doing a show, stick to it. Don't cheat. I did and I didn't get the results I wanted.
Also, I think starting leaner makes it easier to achieve a tighter look than dropping 60lbs like I did.
Hey grizz. Just wanted to update you. Starting the diet/lifestyle today. No more drinking for a looong time. My friend that works at a local gym and does shows is helping me out. I weighed in at 272.8 at 11.8% BF (skin callipers so plus a few points I would guess). Anyway I am going to start around 4000 calories. 2080 from protein and about the same for carbs and then go up or down from there after doing the BF in a about 2 weeks to make sure I am not losing to much muscle just fat. Proteins will be from chix, white fish, eggs, and tuna and the carbs will be complex. Yams, black beans, brown rice. Going to try and limit myself to 0-1 protein shakes if I can get all the food prepared for the day the night before. Would you stay away from beef, even if it is lean? Does this amount of calories sound about right to you? We have not picked out a show but I am thinking about next fall so I can slowly adapt to this change in living. Thanks for all the help.
Grizzly
New Member
Nah, you can eat beef. As long as your caloric intake stays at your desired level, it shouldn't be a problem.
Yeah, that sounds like a good caloric level to begin with. See how it works and adjust from there.
Good luck.
Yeah, that sounds like a good caloric level to begin with. See how it works and adjust from there.
Good luck.
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