14 weeks out

[muscles]

hey bros im new to the board i was wondering if i could convince any of you guys to help me out a bit at the moment im 218 12% bodyfat and looking to get ripped and shredded any advice or diet tips would be helpful thanks again bros

[Tim Wescott]

muscles,welcome to the board!!

First of all it would be great if you could tell us what you are eating on a typical day and show us your current training schedule.

Thanks!!

[Tim Wescott]

Just off the top of my head,here are some of the things you should do pre-contest.

I will post a sample diet later.

1.-eat 6 meals a day or more,every 3 hours
2.-rely on light sources of protein that are not calorie dense for the most part
3.-create a calorie deficit
4.-implement cardio 4-6 days a week depending on your bodyfat % and how you are looking at the time
5.-cycle carbohydrates
6.-drink a gallon or more of water a day..... everyday
7.-train 1 or 2 bodyparts a day 5 days a week and do cardio on off days and after training
8.-cut out fruits,dairy,and bread,and of course all junk food
9.-eat high protein,moderate carbs,and low fat
10.- never cheat on your diet,instead have a high carb day

I`ll post more thoughts later along with a sample diet.If you have any thoughts or questions about the above,just ask.

Also there are a lot of methods and dietary approaches and this one is mine from my own personal experience only.

I`m not saying it`s the only way,but it works for me and others I have trained.

[Tim Wescott]

OK here`s a sample diet based on a low carb day:

Meal-1
10 egg whites scrambled in Pam spray
1/2 cup of oatmeal (no milk)
water

Meal-2
1 can water packed tuna
salad with fat-free ,low-sugar dressing
1/2 cup of brown rice
water

Meal-3
8oz. skinless chicken breast
1 med. baked potato
salad(same as above)
1 cup of veggies
water

Meal-4
6oz. lean steak
1/ cup of brown rice
salad (same as above)
water

Meal-5
8oz. chicken breast
water

Meal-6
1 can water packed tuna

Throw in a whey protein shakle with dextrose post-workout and your good to go.

You can also eat yams,fish,real turkey breast,salmon,cream of wheat,grits,very lean ground turkey breast,sweet potatoes,more water!!!

I`ll think of more stuff to add later as well as snacks and condiments you can use.

[muscles]

thanks bro how much cardio do youi suggest i do and are there any supplements as far as vitamins i should add in

[Tim Wescott]

Here`s how I would split it up:

Mon.- Legs & Calves (no cardio)
Tues.- Chest & Abs (walk on inclined treadmill for 30 minutes)
Wed.- Back & Traps (HIIT cardio-20 minutes on eliptical)
Thurs.- Shoulders & Hamstrings (HIIT cardio,same)
Fri.- Arms (HIIT cardio,same)
Sat.- Abs (walk on inclined treadmill 45 minutes)
Sun.-REST

For supps I would take Vit. C,E, a chelated mineral tab,and a multi-vitamin,and whey,but I`m not a big supplement advocate because a lot of them are all hype and you can get most of what you need from your diet.

[Maximum6]

I take GLS when i was dieting. Its good for you.

I take about 4lbs of it each day to get lean. ;D

[muscles]

thanks for all the help guys ill do my damnest not to let you guys down

[Maximum6]

Just incase you were wondering...

Green
Leafy
Stack

GLS.....I usually eat about 4lbs of broccoli, spinach, and romaine lettuce to get lean.

[muscles]

oh the wonders of green leafy small sacrifice to get ripped thanks bro

[muscles]

whats up bro's its the first morning im gonna go zero carb for 2 or 3 days to jumpstart the fatburning and get me ready for my diet tim planned out wish me luck thanks in advance guys

[Maximum6]

Good luck

[muscles]

thanks ;D

[muscles]

jus a small update i lost 2 pounds and im not losing any strength

[Maximum6]

2lbs!! wow.. good job...keep it up. Its nice to lose the fat without losing strength. ...Sucks though if you do.

Keep it up.!

[Tim Wescott]

Keep it up bro!!

[muscles]

thanks guys im trying


p.s. when i get westscotts workout look out stage the black prince is coming
p.s.s. hey tim doesnt hoss look great

[Tim Wescott]

muscles,I`ll have the routine for you by tomorrow,sorry but I got a little busy this weekend.I`ll send you a PM as I need a little info from you.

Hoss look`s better than ever and I think he`s gonna` do some damage!!

[hossjob]

!Muscles, Tim:

Thansk alot on the VOTE of confidence. Getting this close I have some anxiety, nerves, a little fear, and a TON of EXCITEMENT ;D!

By the way, Muscles, when and where is your show?

I think Youwill do AWSOME! 12% isn't too bad to start at! Especially for a hard worker like you.

I know Tim will disagree on this one, but I tried to eat LEAN beef once a day from 12-10 weeks out then every other day, and then I cut it to once every 3 days. But I used very lean steak, occassionally, and for the most part 92/8 or 96/4 lean ground beef. the 96/4 has about 140 calories per a raw 4 oz and contains 26 grams of protein. It's kind of dry but if you brown it in seasoning and drain the grease, it's just a lil higher in fat than chicken and has some GREAT muscle building properties!

Also, Until 6 weeks out, I let myself eat out once/week (on Friday or Saturday) w/ my wife. I ALWAYS got one of the following:
1. Grilled Salmon, chicken, or lean steak w/:
Broccoli (ask for NO SAUCES or Butter) and Salad w/ NO CHEESE and vinegar and oil.

It keeps things interesting and someone else w/ culinary skills is preparing it and it's usually right w/in the realm of your diet. I NEVER cheated though when I did this. A few times, I would train legs late and change and immediatly go out and have a PLAIN sweet potato w/ my meal for a postworkout meal. Did this maybe twice, early on!

GOOD LUCK!

Hoss

[muscles]

hey hoss havent decided yet gonna wait till after ramadan to see how i look then ill post the details by the way how are you doing
p.s. tim thanks bro