My Pre-Contest Diet And Stats !!

[Tim Wescott]

2/17/05

Meal#1:
Pre-Workout:
Whey protein shake in water/22 grams of protein

Meal#2:
Post-Workout:
Whey protein shake in water/44 grams of protein
Dextrose/36 grams of carbs

Meal#3:
6egg whites/24 grams of protein
1 whole egg/6 grams of protein
1 sm. serving of peppers
1/2 cup of oatmeal ( plain with sweetener)
10 oz. water

Meal#4:
8oz. cube steak/64 grams of protein
1 lg. baked potato
green salad with lemon juice
10oz. water

Meal#5:
1 can water packed tuna/33 grams of protein
10 oz. water

Meal#6:
1 can water packed tuna/33 grams of protein
10 oz. water


That`s 226 grams of protein for the day.

For some reason I felt stuffed all day so I ate lightly as the day went on.......still got over 200 grams in but had no appetite.

[Mrbig7]

Ok Tim, I just tried the "forkfull of tuna" with water method, and it went down pretty good and FAST. I just swallowed the tuna whole & didn't have to taste it, lol! I'm assuming your body utilizes the protein the same whether you actually "chew" it or not??

[Tim Wescott]

I hope so Terry,or I`m missing out on some serious protein!!

It`s fine,and no gagging! :Thumbs Up: :Double Puke:

[Tim Wescott]

2/18/05

Meal#1:
Pre-Workout:
Whey protein shake in water/22 grams of protein

Meal#2:
Post-Workout:
Whey protein shake in water/44 grams of protein
Dextrose/36 grams of carbs

Meal#3:
6egg whites/24 grams of protein
1 whole egg/6 grams of protein
1 sm. serving of peppers
2 rice cakes with 1 Tbsp. sugar -free jelly
10 oz. water

Meal#4:
9 oz. skinless chicken breast/63 grams of protein
1/2 cup brown rice
salad with lemon juice
10 oz. water

Meal#5:
10 oz. skinless chicken breast/70 grams of protein
1/2 cup of brown rice
10 oz. water

Meal#6:
1 can water packed tuna/33 grams of protein
120z. water

That comes out to,approximately 262 grams of protein for the day!

[Mrbig7]

Ok Tim, more questions. I just bought some Dextrose from Now nutrition online. How many teaspoons or tablespoons do you put in your protein shake postworkout? Also, do you take this postworkout shake all the way up to the show? Finally, your 10 oz chicken breast, I'm assuming that's "cooked", not "raw"? Is it ok to use the garlic or onion powder to flavor it all the way up to the show? Sorry for sounding like a newbie! :Happy Spinner:

[Tim Wescott]

Mrbig7 said:

Ok Tim, more questions. I just bought some Dextrose from Now nutrition online. How many teaspoons or tablespoons do you put in your protein shake postworkout? Also, do you take this postworkout shake all the way up to the show? Finally, your 10 oz chicken breast, I'm assuming that's "cooked", not "raw"? Is it ok to use the garlic or onion powder to flavor it all the way up to the show? Sorry for sounding like a newbie!

No problem Ter............there is about 4 grams of carbs per Tbsp. of dextrose,I use an old protein powder scoop, which holds 3 Tbsp. per scoop.....I use 3 scoops which equals 36 grams of carbs.

I usually take in 50 grams post-workout ,but figured I would cut it down for the diet ,as it will still spike my insulin levels at the lower dosage......this way ,I do not take in so many simple carbs/sugars!!

As the diet goes on,I will drop the dextrose in favor of baked potatoes

I weigh the chicken breasts raw............they will weigh less after cooking, due to fat/water/moisture loss, but the protein content remains the same.

It`s fine to use the spices up to the contest day if you want.as neither product contains any sodium at all.

I`ll be adding on some other observations and anecdotes after I drink a few pots of coffee!!

[Tim Wescott]

2/19/05

Meal#1:
6egg whites/24 grams of protein
1 whole egg/6 grams of protein
1 sm. serving of peppers
1/2 cup of oatmeal ( plain with sweetener)
10 oz. water

Meal#2:
9 oz. skinless chicken breast/63 grams of protein
2 med. baked potatoes
salad with lemon juice
10 oz. water

Meal#3:
1 can water packed tuna/33 grams of protein
12 oz. water

Meal#4:
9 oz. skinless chicken breast/63 grams of protein
1/2 cup brown rice
12 oz. water

Meal#5:
1 can water packed tuna/33 grams of protein
12 oz. water

Meal#6:
Whey protein shake in water/22 grams of protein

That comes to 255 grams of protein for the day!!

[macattack]

No problem Ter............there is about 4 grams of carbs per Tbsp. of dextrose,I use an old protein powder scoop, which holds 3 Tbsp. per scoop.....I use 3 scoops which equals 36 grams of carbs.


I was wondering about this myself i use dextrose also but just one scoop .


This is a great thread gives me some idea'rs to go on hang in there Tim

[Tim Wescott]

Thanks Mac,I`ll be adding a lot of stuff to it as I go along,besides just the boring daily food intake type of thing.

Just gotta` get motivated to type it all out!

[macattack]

Do you worry much about the tuna fish situation(toxins)?

I've cut way back on how much i eat just a couple cans a week at the most now compared to 5-10 what i used to do.

I do try to eat as much chicken as i can stand and i usually just by cheaper grades of meat and do with them the best i can, like cheap chuck roast and trim the fat or drain it off.

If i need to take these questions to another thread let me know

[Tim Wescott]

I don`t sweat it too much Mac,I have read reports on studies that were done and some say the mercury levels are dangerous and others say you would need to eat boatloads of the stuff to be affected by it.

This thread is fine for any comments or questions........I`m already sick of eating like this and I have 18 more weeks to go!!

[Mrbig7]

Tim, as bad as this sounds, it makes me feel GOOD to know even veterans of this game such as yourself get tired of eating this way too. I thought it was just ME that was missing some important "genetic" factor that allowed me to enjoy tuna, chicken breast & rice just as much as Little Debbies & pizza!!! :Big Laugh:

[Tim Wescott]

You kidding me??

It get`s so monotonous at times.......that`s when the mind tries to play tricks on you, and you rationalize with yourself why you should cheat.................you`ll tell yourself that you`ve done really good, and you deserve some junk, but that is the time when you should make an effort to stick to your diet at all costs.

In 2002 I had done a bunch of contests back to back, and I had one more in NYC to do........I figured to hell with this ,I`m eating some real food.

I ate normal food thrown in with my diet food for two weeks and blew it bigtime!!

There were only two guy`s in my class, and I got third........I felt like if I hadn`t cheated I would have beaten them both, as I had looked much better in the previous shows...............just couldn`t hang in for 2 more weeks so I got beat, and deservedly so.

I spent all that money,time,and made an expensive trip to NYC just to get my ass handed to me.


Never again.........I`ll eat after the contest.....win or lose!!

[Tim Wescott]

2/20/05

Meal#1:
8 eggwhites/24 grams of protein
1 whole egg/6 grams of protein
1/2 cup of oatmel with sweetener (no milk)
10 oz. water

Meal#2:
9 oz. skinless chicken breast/63 grams of protein
1/4 cup brown rice
salad with fat-free dressing
12 oz. water

Meal#3:
1 can water packed tuna/33 grams of protein
12 oz. water

Meal#4:
10 oz. skinless chicken breast/70 grams of protein
salad with lemon juice
10 oz. water

Meal#5:
1 can water packed tuna/33 grams of protein
12 oz. water

Meal#6:
Whey protein drink in water/22 grams of protein

Total protein= 231 grams

[Intensity]

Tim, it's question time (this is the price of celebrity )

What's your weight right now? And at which weight will you compete?

What is your daily carbs intake average?

...Just 18 weeks of oatmeal to go it's nothing!

[xenabeachgirl]

Hang in there, Tim, you're doing great! Keep your hand out of the cookie jar!!

Oh, and I've found mixing a tiny bit of horseradish into my tuna kills the fishy taste nicely!!

[Tim Wescott]

Thanks hun........as time goes on and I get more into the diet,I get stronger.......................








...................................or weaker!!

[Tim Wescott]

Intensity said:

Tim, it's question time (this is the price of celebrity )

What's your weight right now? And at which weight will you compete?

What is your daily carbs intake average?

...Just 18 weeks of oatmeal to go it's nothing!

Mo,I`m not really counting carbs at this times.....just making the transition from off-season, to eating clean again.......they are pretty low though.

I will weigh myself tomorrow, and take another waist measurement...........I would like to compete as a middleweight ..........anywhere from 170-176.........my heaviest contest weight has only been 163.....I think 170 is possible.............a 7 pound gain,not too bad.....we`ll see, as I sometimes grow while on my diet,beleive it or not.

This is why I started my diet at 20 weeks out,instead of my usual 16 weeks.

I will go more into this tomorrow also......it deals with the diet "plan" I used in the off-season.

[Tim Wescott]

2/21/05

Had a sleepless night,got up drank a shake followed by 3 cups of coffee.....forgot to weigh myself and measure my waist,so I`ll do it tonight after a day of eating and in the morning on an empty stomach,just as I did earlier in this thread.

I`m sure I lost a few pounds..............if nothing else I would think I lost some water weight.

I don`t look fat just a bit smooth but my waist looks bloated with some fat on the obliques.........this fat always seems to come off last in the diet......I do look noticeably better already with better shape and slightly increased vascularity and my waist looks a tad smaller!

Meal#1:
Pre-Workout:
whey shake in water/22 grams of protein

Meal#2:
Post-Workout:
whey shake in water/44 grams of protein
Dextrose/36 grams of carbs

Meal#3:
8 egg whites/24 grams of protein
1 whole egg/6 grams of protein
sm. seving of peppers
1/2 cup of oatmeal (plain with sweetener)
10 oz. water

Meal#4:
8 oz. skinless chicken breast/56 grams of protein
1/2 cup brown rice
salad with lettuce,cucumber, & tomato with vinegar
10 oz. Crystal-Lite iced tea

Meal#5:
6 oz. 90% lean hamburger/50 grams of protein
1/4 cup brown rice
10 oz. Crystal-Lite iced tea

Meal#6:
1 can water packed tuna/33 grams of protein
12 oz. water

Total protein for the day= 235 grams!

[Tim Wescott]

OK,I mentioned my diet "plan" during the off-season, which wasn`t much of a plan at all, other than to just eat more food...........makes sense right?

NOT!!!!!!!

The types of food is far more important, and while I did eat good bodybuilding foods, I feel that I ate far too much junk........I will not do this again.

My off-season is usually very short, as I do a lot of contests, and by the time I`m done there isn`t much time to improve,this time I did no show`s and took a full 15 months.............I did make size gains, but I feel I would have done much better on a structured eating plan instead of just winging it.

At 16 weeks out in this diet, I will weigh and measure everything I eat, as I usually do, and I will adopt this for my next off-season as well, while cleaning up my diet.

I will also be paying strict attention to portion size, and I will be cycling carbs .....3 low days, followed by 2 higher days.

Everything is subject to tweaking a bit, according to how I am progressing.

Right now,as I said I`m just getting into the swing of eating clean, and I feel I am actually eating more food than I was off-season and more protein.

As my off-season went on timewise, I had a hard time eating, and I attribute this to calorie dense junk, and too much Mickey D`s, as I got bogged down and had no room for the good foods I should have been eating.

At times I ate 4-5 meals a day as opposed to the 6 I needed to eat!!

During a contest prep in the past, I have actually gained weight/size at times, because the diet is more structured, and I have a set goal.........something I definately need to make me do my best.

This 4 weeks out until 16 weeks out gives me a good jump on being in condition early as I feel it`s always best to be ready 1-2 weeks out so you can adjust things as needed.