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Post by Tim Wescott on Feb 5, 2005 10:29:57 GMT -5
This Monday I start my long pre-contest diet......I will record my weekly bodyfat % ,waist measurement,exact diet,and my honest assessment of my physique on a weekly basis. Right now I`m smooth, with one big ab, but that`ll change in no time........I hope!! ;D After a 15 month bulking period..........the first two weeks I will be eliminating junk,dairy products,bread,even the number of whole eggs I eat, as compared to the number of whites. I`ll diet for 20 weeks or longer, depending on which show date I`m discussing,since I`ll probably do at least two contests, if not three, as long as my cash holds up..... with the first two weeks of the diet seeing me dropping anything that`s considered "normal" food, so my body isn`t completely shocked, as I ease into an ultra-strict diet. Today and tomorrow, I eat as much ice cream and junk that I want, as I won`t be seeing it again for quite a while!! LOL I still haven`t attemted to hook up my used scanner, but I might tackle it today or tomorrow........if it works OK, then I`ll post some progress pics as well. The bodyfat readings will be way off because I use a Tanita BF% scale that is far from accurate, but it does give you an idea of how you are progressing % wise. I haven`t done one lick of cardio in 15 months, so I`ll ease back into that also, and I`ll post my new cardio plan that I`m gonna` try out also........of course I will tweak things as needed . My training will be 5 days a week, as opposed to my present 4 day split,I will go to a 6 day plan later in the prep with the sixth day being a cardio day,and a detail kind of day with posing done at home twice daily..........my trainingdoesn`t change too much, though it does differ a bit as I near the contest........I train faster with much less rest between sets, and I incorporate lot`s of intensity techniques such as Drop-Sets,Super-Sets,Giant -Sets,Tri-Sets,etc. etc. I still go as heavy as possible for the amount of reps I`m targeting just as always!! Wish me luck as I switch gears both mentally and physically......it seems like I almost don`t know how to diet down it`s been so long for me......I`m sure I`ll catch on quickly though! ;D My desent into a painful and hellish existance begins soon so stay tuned if you like to see people suffer because that`s what it takes...........a Spartan like existance coming right up!! :Rocker Dude: I love pain and sacrifice and I`m psyched to bust balls !
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Post by GerryT on Feb 5, 2005 11:41:08 GMT -5
Here for you, kid bro. All the way to Pittsburgh. Enjoy the weekend eating, but don't make yourself sick. Indulge but don't gorge.
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Post by Tim Wescott on Feb 5, 2005 12:40:29 GMT -5
Thanks Ger.......I can`t wait to get back into contest condition,I love to see the weekly changes as time goes by...... watching yourself get tighter and sharper........the dieting part sucks though,but there`s always a price to pay!
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Post by Tim Wescott on Feb 7, 2005 11:58:39 GMT -5
Well here`s the first day of the new diet.........It`ll take a few days to get in the swing of things but I`ll be rolling along in no time. Ran out of protein powder this morninf so I`ll pick up 5 pounds in a day or two.......`til then it look`s like solid food post-workout as I have to travel quite a distance to get my protein powder.
I`ll add to this as the day goes on:
Meal#1: 1 scoop whey protein in water/22 grams of protein.
Meal#2: 8 egg whites/24 grams of protein 1 whole egg/6 grams of protein 1/2 cup of oatmeal (no milk or sugar-2 packets of Equal) 10oz. water
Meal#3: 1 can water packed tuna/33 grams of protein 1/2 cup brown rice 10oz. water
Meal#4: 6oz. skinless chicken breast/42 grams of protein 1 cup sweet potatoes 1 cup green beans 12 oz. Crystal - Lite iced tea
Meal#5: 6oz. skinless chicken breast/42 grams of protein 1 cup sweet potatoes 12oz. Crystal - Lite iced tea
Meal#6: 1 can water packed tuna/33 grams of protein 10oz. water
That`s approximately 200 grams of lean clean protein......I go as high as 300 grams at times but usually it`s around 225-250 or so.
It`ll get better as I go along.......got 12 pounds of whey protein earlier tonight so that`ll help.
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Post by Tim Wescott on Feb 7, 2005 12:07:49 GMT -5
Forgot to measure my waist, and record weight, and bodyfat %, so I`ll do it tomorrow morning........I doubt if anything will change too drasstically overnight......though it would be nice to lose a few inches off the old waistline by morning! ;D
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Post by xenabeachgirl on Feb 7, 2005 13:48:21 GMT -5
Way to go, Tim, and good luck!
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Post by Tim Wescott on Feb 7, 2005 18:54:14 GMT -5
Thanks hun !! I`m already missing my bread,chips,mayo,pork chops,pasta,ice cream,pie,dairy, etc. etc. etc. etc. etc. etc. ;D
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Post by Intensity on Feb 7, 2005 21:49:46 GMT -5
This is it Tim: Pre-contest diet time! Let's go my friend, i cant wait to hear about your progress! 2005: Best version of Tim's body PS: So your contest date should be around june? Mo
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Post by Tim Wescott on Feb 7, 2005 23:00:12 GMT -5
Thanks Mo....let`s do it buddy!! My first contest is around my birthday...June 7th......at least it was last year, I haven`t got the flyer in the mail yet. In Rochester NY.
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Post by GerryT on Feb 8, 2005 1:16:31 GMT -5
Tim, if you keep away from all the etc, you will do fine. You have us behind you here, so go for it.
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Post by Tim Wescott on Feb 8, 2005 9:23:10 GMT -5
I hear ya` Gerry.....thanks bud!! Once I committ to the diet I do not cheat...........rice cakes,and whole eggs is a cheat for me,or an occasional protein bar for psychological reasons......other than that I do not deviate from the plan. Weighed 188 last night,and 185 this morning.....bodyfat scale read 16% but I know that`s way off ........when I was around 3% the scale would tell me I was at 8%. Not accurate,but you can watch the % drop..........I go by the mirror for the most part anyway........................so far nothing`s changed ,I still look the same as I did yesterday!!! ;D Waist measurements as of one minute ago was 34.5"..............once my waist got up to 33",after my diet it was 27"....this was in 1995,but I know I`ll drop between 4-5 inches no problem. This is the biggest my waist has ever been,it doesn`t look fat,just bloated a bit for some reason.
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Post by Tim Wescott on Feb 8, 2005 9:25:53 GMT -5
2/8/05 Gonna` try to bump up protein just a bit today,with a little more carbs also. Meal#1: (Pre-Workout) Protein drink in water/44 grams of protein Meal#2: (Post-Workout) Protein drink in water/44 grams of protein With Dextrose/48 grams of carbs Meal#3: 7oz. skinless chicken breast/49 grams of protein 1/2 cup brown rice 1 large green salad (fat-free,low-sugar dressing) 12oz. Crystal-Lite iced tea Meal#4: 1 can water packed tuna/33grams of protein Large green salad (fat-free,low-sugar dressing) 10oz. water Meal#5: 10oz. skinless chicken breast/70 grams of protein 3/4 cup brown rice 8oz. water Meal#6: 1 can water packed tuna/33 grams of protein 10oz. water That`s approximately 275 grams of protein for the day........much better than yesterday,by 75 grams!
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Post by Tim Wescott on Feb 9, 2005 10:18:46 GMT -5
Couldn`t get to sleep at all last night.......as a result I slept late and felt like crap this morning! I wanted to make my egg whites, but opted for a shake instead......just felt blah,and didn`t want to be bothered seperating all those eggs!! Meal#1: Protein shake in water/44 grams of protein 1/2 cup of oatmeal (no milk,artificial sweetener) 10oz. water Meal#2: Protein shake in water/44 grams of protein Dextrose/36 grams of carbs Meal#3: 10oz. skinless chicken breast/70 grams of protein 1 large sweet potato green salad(fat-free,low-sugar dressing) 10oz. Crystal-Lite iced tea Meal#4: 8 egg whites/24 grams of protein 1 whole egg/6 grams of protein 1/2 cup oatmeal 10oz. water Meal#5: 1 can water packed tuna/33 grams of protein 10oz. water That`s it......due to getting up late I only got in 5 meals today,which is not what I wanted but it`s still OK as I got approximately 220 grams of clean protein in. Tomorrow it`s up early no matter how I sleep. As long as I get in between 200-300 grams per day, I`m satisfied...... but would want to ideally do it in 6 meals.
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Post by xenabeachgirl on Feb 9, 2005 14:15:07 GMT -5
Sorry to hear that you couldn't sleep, Tim....I get that insomnia thing when dieting too, it really sux....hope you can do better tonight!
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Post by Tim Wescott on Feb 9, 2005 16:49:23 GMT -5
Thanks Lori,I have had insomnia problems for years.......if I ever could sleep right,I`d be huge!! LOL ;D
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Post by xenabeachgirl on Feb 9, 2005 18:13:26 GMT -5
Tim, stop worrying so much about getting huge, and you'll be able to sleep at night! ;D
Just jokin' with ya, hun! :Happy Spinner:
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Post by Maximum6 on Feb 9, 2005 18:32:38 GMT -5
tim...i don't know how you would get up in the morning and start cracking 10 eggs and separating it.
i just break some of my eggs up ....and put the egg white in a pouring container that is sealed up...and i pour the amount i need.
10eggwhite = 300ml (10fluid oz.) 1eggwhite= 30ml (1fluid oz.)
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Post by Tim Wescott on Feb 9, 2005 20:56:06 GMT -5
Thanks Max,I`ll probably start doing it that way just for days like today!!
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Post by Maximum6 on Feb 9, 2005 21:10:11 GMT -5
you're wasting all your muscle away by the time you're done cracking all your eggwhites!!!! :Argue: :Head Bash:
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Post by Tim Wescott on Feb 10, 2005 12:54:51 GMT -5
2/10/05
Meal#1: Pre-Workout: Whey protein shake in water/44 grams of protein
Meal#2: Post-Worrkout: Whey protein shake in water/44 grams of protein Dextrose/ 36 grams of carbs
Meal#3: 8.5oz. 90 % lean ground beef patty (wt.before cooking)/56 grams of protein 1 cup white potatoes(cubed and cooked in Pam) large salad lettuce & tomato (fat-free,low-sugar dressing 12oz. Crystal-Lite iced tea
Meal#4: 8 egg whites/24 grams of protein 1 whole egg/6 grams of protein 10oz. water
Meal#5: 7oz. skinless chicken breast/49 grams of protein 1 cup sweet potatoes green salad (fat-free,low-sugar dressing) 12oz. Crystal-Lite iced tea
Meal#6: 1 can water packed tuna/33 grams of protein 10oz. water
That comes to approximately 260 grams of protein.....not bad.....I`ll try to get close to 300 grams tomorrow!
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