NPC Oklahoma contest June 14...... HELP!

[J2jud]

So, I've started **** *******'s diet 12 weeks out. I'm following the diet for a 250Lb guy like suggested.

Stats:
- Age 21
- Current Weight 246
- 10-12% BF

I'm Following the diet listed in "**** ******* Diet Link" thread. Does anyone think I should change anything listed? Everything cooked in 100% extra virgin olive oil.

M1: 6 JUMBO eggs/2 yolks
M2: 10oz chicken breast + Colby Jack cheese
M3: (pre-wo) 25g whey + 1tbs of natural peanut butter by smuckers
M4: (post) 50g whey + 1tbs of natty PB
M5: 10oz chicken breast + 1cup broccoli
M6: Natural turkey sausage 97/13 or 6 JUMBO eggs

Ouestions:
1.) I perform cardio for 30min in morning (empty stomach) heart rate at 120bpm or lower. I just dont know when to add the other cardio session in my workout later in the evening with weight training....?? after workout or before??? And should I have some whey before cardio in the evening?

2.) I'm trying to bring UP my shoulders and upper chest before the competition.... any suggestions?

[NYC BIG MIKE]

So, I've started **** *******'s diet 12 weeks out. I'm following the diet for a 250Lb guy like suggested.

Stats:
- Age 21
- Current Weight 246
- 10-12% BF

I'm Following the diet listed in "**** ******* Diet Link" thread. Does anyone think I should change anything listed? Everything cooked in 100% extra virgin olive oil.

M1: 6 JUMBO eggs/2 yolks
M2: 10oz chicken breast + Colby Jack cheese Cheese?????
M3: (pre-wo) 25g whey + 1tbs of natural peanut butter by smuckers
M4: (post) 50g whey + 1tbs of natty PB
M5: 10oz chicken breast + 1cup broccoli
M6: Natural turkey sausage 97/13 or 6 JUMBO eggs

Ouestions:
1.) I perform cardio for 30min in morning (empty stomach) heart rate at 120bpm or lower. I just dont know when to add the other cardio session in my workout later in the evening with weight training....?? after workout or before??? And should I have some whey before cardio in the evening?
PWO cardio is good for second session. PWO drink after cardio.
2.) I'm trying to bring UP my shoulders and upper chest before the competition.... any suggestions?

Kinda hard to lean out and grow at the same time. Uni-lateral movements for shoulders (db press, side laterals and post delts) and for chest add a a few degrees to your incline bench while doing dumbell and smith inclines. Also, incline flys or cable flys rock too.

NYC BIG MIKE

[J2jud]

Kinda hard to lean out and grow at the same time. Uni-lateral movements for shoulders (db press, side laterals and post delts) and for chest add a a few degrees to your incline bench while doing dumbell and smith inclines. Also, incline flys or cable flys rock too.

NYC BIG MIKE

Ok. So, you think I should do cardio pre-wo?
Cheese was said to be ok on the diet..... or so I thought. There's no carbs in the cheese....

Im not really trying to add any muscle, just trying to improve a little.

[niubodybuilder05]

i've never seen someone so clueless that says they are following what someone put down, but it isnt even close.

You shouldnt cook everything in EVOO..the only meal you get evoo isnt suppost to be cook and its your fatty meal, fatty fish or steak.

Secondly cheese? where did your theory of this come along?

Cardio is done empty stomach morning and post workout right after weights, then you eat.

you have no clue.

[NYC BIG MIKE]

Ok. So, you think I should do cardio pre-wo?
Cheese was said to be ok on the diet..... or so I thought. There's no carbs in the cheese....

Im not really trying to add any muscle, just trying to improve a little.

Cardio am before breakfast, PWO (post workout). NO cheese on Dave's diet.

NYC BIG MIKE

[J2jud]

i've never seen someone so clueless that says they are following what someone put down, but it isnt even close.

You shouldnt cook everything in EVOO..the only meal you get evoo isnt suppost to be cook and its your fatty meal, fatty fish or steak.

Secondly cheese? where did your theory of this come along?

Cardio is done empty stomach morning and post workout right after weights, then you eat.

you have no clue.

Hmmm... can you say Asshole? ^^
1.) I do cardio in the morning before any meals.
2.) Im pretty new to the diet and somewhere in another thread I heard cheese was ok.
3.) How about you get off your high horse and become helpful instead of being an outright dick.
4.)Thanks for your input.... Ass.

Cardio am before breakfast, PWO (post workout). NO cheese on Dave's diet.

NYC BIG MIKE

Alright then, I will cut the cheese out. So, if im not supposed to cook everything in virgin olive oil... what then? I thought EVOO was fine to cook with.

[J2jud]

my take on cardio is that if u can do 2 separate sessions..separate from weight training do it..for example..i do a session in the morning, train at noon, and go back in the evening and do my 2nd cardio session..the more u can separate everything, the better imo..but if u do cardio pwo, have some bcaa/glutamine before or during ur cardio. just my .02 and good luck with the show.

Thanks man. I've been using ICE from Extreme Formulations (high BCAA & Glutamine) during my workouts.. then I'll hit the cardio.

I might try to see if I can seporate my cardio sessions like you said. I just have to work around my class schedule. College is fun .....

Thanks!

[niubodybuilder05]

Thanks man. I've been using ICE from Extreme Formulations (high BCAA & Glutamine) during my workouts.. then I'll hit the cardio.

I might try to see if I can seporate my cardio sessions like you said. I just have to work around my class schedule. College is fun .....

Thanks!

Bro im not trying to be an ass, even tho i come off that way being 3 weeks out from a show doesnt help.

The fact you said you read and found this diet makes no sense. Bc it doesnt seem like the diet for someone your weight or in general.

And dave advocates cardio am no food and post workout based on your body being most depleted then. He is doing my whole diet thats why i know what he wants people to do.

I've done

5 whole eggs, plus 4 eggwhites
4 meals of ..8oz chicken plus 1.5 tablepoons of natural pb
1 meal of 8 oz top round plus 1 cup asperigus plus 1 tbspn evoo..

I like to eat my meals more then drink them at this point thats why i stopped the shakes and replaced it with chicken. Secondly im in college to so its not hard to do if you plan and cook your meals ahead. Depends on how much you want it.

Im around 200 lbs so if i am eating meals like this your's should at least be like this if not alittle more fat from PB.

[J2jud]

Bro im not trying to be an ass, even tho i come off that way being 3 weeks out from a show doesnt help.

The fact you said you read and found this diet makes no sense. Bc it doesnt seem like the diet for someone your weight or in general.

And dave advocates cardio am no food and post workout based on your body being most depleted then. He is doing my whole diet thats why i know what he wants people to do.

I've done

5 whole eggs, plus 4 eggwhites
4 meals of ..8oz chicken plus 1.5 tablepoons of natural pb
1 meal of 8 oz top round plus 1 cup asperigus plus 1 tbspn evoo..

I like to eat my meals more then drink them at this point thats why i stopped the shakes and replaced it with chicken. Secondly im in college to so its not hard to do if you plan and cook your meals ahead. Depends on how much you want it.

Im around 200 lbs so if i am eating meals like this your's should at least be like this if not alittle more fat from PB.

Well, that is why I made a thread to get some help. I admit I was a little confused where to start on the diet because I got bits and pieces of the diet from other threads where the information is obviously somewhat skewed.

I cook all my chicken on monday and thursdays. So, I appreciate you actully making some constructive criticism on the diet and I will follow your advice on the dieting tips.

Should I be cooking my chicken and turkey in maca nut oils instead of E.V.O.O??

[grumpwurst]

Off-topic, but I'm training for the same show. I'll be coming in as a Bantam (< 143.25)

My very first show will be the one on May 3 (Battle of the Bodies)

[Cowboy]

Bro,

If you want to be successful... you should be doing early A.M. and post work out cardio.

Your meals should be either baked, Foreman Grilled, or cooked with a light Canola spray.

I would definately drop the cheese and PB... too much fat!! You can occassionaly use Natty PB as a treat.

You should also only be eating complex carbs (ie. oats and sweet potatoes). I would even recommend a carb rotation to help keep you metabolism from plateauing.

[NYC BIG MIKE]

Bro,

If you want to be successful... you should be doing early A.M. and post work out cardio.

Your meals should be either baked, Foreman Grilled, or cooked with a light Canola spray.

I would definately drop the cheese and PB... too much fat!! You can occassionaly use Natty PB as a treat.

You should also only be eating complex carbs (ie. oats and sweet potatoes). I would even recommend a carb rotation to help keep you metabolism from plateauing.

Natty pb is a mainstay on Dave's keto diet. He won't be taking in carbs except for negligable carbs and on cheat meals on weekends.

NYC BIG MIKE

[Tipsta]

Well, that is why I made a thread to get some help. I admit I was a little confused where to start on the diet because I got bits and pieces of the diet from other threads where the information is obviously somewhat skewed.

I cook all my chicken on monday and thursdays. So, I appreciate you actully making some constructive criticism on the diet and I will follow your advice on the dieting tips.

Should I be cooking my chicken and turkey in maca nut oils instead of E.V.O.O??

Heres where people need to shoot the lock off their wallets and hire someone. If you needed heart surgery would you do it yourself or hire a cardiologist?

[RuhlFreak55]

ummm is anyone gonna tell him that his heart rate is WAY too low on the cardio??????? he's 21 not 50......i'm 21 as well and my fat burning zone BEGINS at 135......120 or lower ur not ever gonna sweat....much less burn any cals...

[Tipsta]

ummm is anyone gonna tell him that his heart rate is WAY too low on the cardio??????? he's 21 not 50......i'm 21 as well and my fat burning zone BEGINS at 135......120 or lower ur not ever gonna sweat....much less burn any cals...

Actually fat burns at a much lower impact than you or the public believes. If you truly understood how fat fuels respiratory functions and very low impact work and glycogen fuels any activity that requires muscular contraction of any sort then you would understand the downside to increased heart rates.