hey guys, new enough round here and am lookin for some help with my diet. can ye help me out? lookin to get pretty serious into trainin in the new year and want to get the best start. would love to get to competition standard. so any help is appreciated!

im a 5ft 11 mesomorph, bout 220 pounds and 19yrs of age with bodyfat of 18%. the diet im using is basically a self made diet of about 4500 calories in the 60 - 20 - 20 ratio (carbs, protein, fat). i worked out the recquired kcals and grams from each food source etc and built it up from there. kcal and grams of each food source wise, its pretty accurate. just need to know if im eatin the right foods at right times! also to see if im supplementin at the right times or if im usin the right supplements. the diet is attached at the bottom. would appreciate any help! thanks in advance....

it looks pretty good to me, I don't usually count anything in my diets, all I do is eat, eat, eat, high protein, low fat and medium carbs, works well for me, I seem to stay lean all the time and I eat what ever I want, genetics I guess

I'll bump this up for the nutrition guru's out there

thats a good start bro, but that will not get you into contest shape.
if you are wanting to cut you should be getting about 2875 cals per day and if you are wanting to add mass you should be getting around 4150 cals. either way the food is the same just the amount changes. below i will write you out a sample of something you could use to get leaner....then when you get to a good % of bf let me know and i will help you take it to the next level!!

Meal 1: 3 scoop protein powder
75 grams waxy maize
glutamine

Meal 2: 8 ounces chicken breast
1 cup broccolli
1 cup rice

Meal 3: 12 egg whites
1 table spoon all natural peanut butter

Meal 4: 8 ounces fish
1 yam (sweet potato)

Meal 5: PWO meal- 2 scoops protein powder
50 grams waxy maize
1/2 carbo force

Meal 6: 8 ounces chicken breast
1 cup veggies

Meal 7: 8 ounces chicken breast
1 tablespoon all natural peanut butter (or your choice of essential fat)

1 gallon of water per day

Optional: clenbuterol 2 weeks on two weeks off; along with jet fuel and CLA.

all supplements should be taken with the meals containing waxy maize as it will shuttle them into your system at a much faster rate to improve absorbtion.

cardio 5x per week 30-45 mins on treadmill full incline speed 3-3.5 on one day then the next do HIIT training on the tread mill still at half incline (sprint for a minute, power walk for a minute and continue that cycle for 30 mins)


do this until you hit a plateau, but if you are at 18% this should get you to about 12% bf in about 8 weeks......good luck bro!!

bump same here, i prefer to look at my diet in portions of protein/carbs etc. seem to stay lean as a result, not the sort to obscess about couunting cals or weighing food.

I do the same thing and just adjust on how I'm feeling and looking. A little bit more tired then usual add a few more carbs looking a little fat cut them down a bit for a little while, works for me, plus counting calories takes the fun out of this life style we've chosen!

i agree with you guys if your just trying to get cut and have some size...but when it comes to bodybuilding and taking it to the national level its all down to a science and calculating things is a must. it is based off of how you look, and your weight and bf%

Thats only when your in contest prep mode though. You have to enjoy your off season! I compete and have aspirations for the national level and i take my diet and training above and beyond when prepping for a contest but when I'm in off season its all about just making sure to hit those calories. Theres no fun to life if your contently keeping track of your macro's.

yea i see where your coming from bro.....i used to not count anything in the offseason, i just made sure i was nailing 7 meals per day.........but i am working with a IFBB pro now and we r keeping my off season diet just as calculated as precontest..he wants me at around 9-10%bf 245lbs before i even start the precontest diet.......im doing the golds classic, then the eastern USA's in november......then depending on my placing ill be doing nationals 09'.

yeah, I'm taking a few years off to fill up my frame a bit, i want to be about 275-280 at 9-10% before i start prepping for the next one, it sucks being tall in this sport man.

If you're on gear then 400+ calories *might* let you lose some fat, but not much.
If you are not on gear, then you'll need to cut them calories to 2000 or so. Also, switching to a high protein diet will do wonders. That means lots of meat and legumes (peas and beans, excluding baked beans)