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Post by Tim Wescott on Jan 13, 2006 15:25:45 GMT -5
Started my pre-contest diet yesterday,gonna` do a number of contests again this year,but unlike last year,they are pretty close together...........I`m not dieting that long ever again............did more harm than good in the long run.
Seems like during a long diet,your body just seems to stop responding after a while.
My pending line-up of shows.
Mr. Buffalo- April 1st.(possibly if I can make it,not much time) Buffalo New Englands- May 7th. in Boston New England/Vermont-May 13th. in Burlington Vt. Rochester-June 7th. (Ibeleive)
All in a close time frame.........may do the NABBA Nationals in Sept. also............depends on a lot of things.
I`ll post diet daily.
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Post by Tim Wescott on Jan 13, 2006 17:41:44 GMT -5
It`ll take me a week or so to get into full swing until then,I`m eating much better.
Thurs. Jan 12th. Start of diet:
Meal # 1-Pre-Workout 20 gram whey shake in water 10 grams glutamine
Meal # 2--Post-Workout 40 grams whey in water 10 grams creatine 10 grams glutamine 1 Tbsp. honey little bit of salt
Meal # 3- 8 egg whites 2 whole eggs 1 english muffin butter spray water
Meal # 4- 1 can tuna water
Meal # 5- 6oz. chicken breast baked potato fries water
Meal # 6- 5 oz. chicken breast water
Before bed- 1 cup non-fat cottage cheese
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Post by Maximum6 on Jan 13, 2006 20:42:55 GMT -5
tim....do you ever take a break?? i see you add salt in your pwo shake. hoss suggested me to do that in my pre and pwo but i was wondering if it is seriously necessary ... also....anytips on the baked potato fries?? ;D
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Post by Tim Wescott on Jan 13, 2006 22:29:29 GMT -5
I took 2003 off from competing Max........no time like the present bro!!
I put the salt in their to help transport water, creatine, and nutrients to the depleted muscles.......just started trying it recently.
The fries are just regular white potatoes,cut into wedges or fries,sprayed with Pam,and baked until done........nothing fancy .
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Post by TNA on Jan 13, 2006 23:08:12 GMT -5
Hey Tim, a quick question. I've noticed that you also w/o in the a.m. How much time after your PWO meal (#2) do you eat your solid meal? I usually have about 45 min. between the two. Your thoughts?
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Post by Tim Wescott on Jan 13, 2006 23:25:56 GMT -5
Terry,usually 45-60 minutes later.
I drink my shake immediately after my last set,and by the time I get home, it`s usually time to eat.
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Post by Tim Wescott on Jan 13, 2006 23:31:29 GMT -5
Fri. Jan 13th.:
Meal # 1-Pre-Workout 20 gram whey shake in water 10 grams glutamine
Meal # 2--Post-Workout 40 grams whey in water 10 grams creatine 10 grams glutamine 1 Tbsp. honey little bit of salt
Meal # 3- 8 egg whites 2 whole eggs 1 med. baked potato butter spray water
Meal # 4- 1 can tuna water
Meal # 5- 6oz. chicken breast baked potato fries water
Meal # 6- 5 oz. chicken breast 1 cup non-fat cottage cheese water
As I said,this will get better...........I`ll add in salads,green vegetables,yams,oatmeal,etc. etc.
Got to get back in the groove!! #aaa#
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Post by Tim Wescott on Jan 14, 2006 16:26:08 GMT -5
Sat. Jan 14th. :
Weekends off from the gym.
Meal # 1 20 gram whey shake in water 10 grams glutamine 10 grams creatine
Meal # 2- 6 egg whites 1 whole egg 1/3 cup oatmeal with Equal water
Meal # 3- 1 can tuna water
Meal # 4- 6oz. chicken breast 1 cup brocolli 1/2 cup brown rice water
Meal # 5- 5 oz. chicken breast 1/2 cup cottage cheese water
Meal # 6- 5oz. chicken breast water
#c085#
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Post by Tim Wescott on Jan 15, 2006 13:26:57 GMT -5
Sun. Jan. 15th.
Going very low carbs for a few days !!
Meal # 1- 8 egg whites 1 whole egg water
Meal # 2- 1 can tuna water
Meal # 3 - 8oz. lean steak 1 1/2 cups brown rice water
Meal # 4 - 5oz. chicken breast 1 1/2 cups green beans water
Meal # 5 - 5oz. chicken breast 1 1/2 cups green beans water
Meal # 6 - Whey shake in water -20 grams 10 grams creatine 10 grams glutamine
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Post by Tim Wescott on Jan 16, 2006 11:00:38 GMT -5
Another fairly low-carb day !!
Mon. Jan. 16th.
Meal # 1 - whey shake in water 5 grams creatne 10 grams glutamine
Meal # 2 - 1 can tuna water
Meal # 3 - 6oz. lean steak 1 med. baked potato water
Meal # 4 - 1 can tuna water
Meal # 5 - 5oz. chicken breast water
Meal # 6 - 7oz. chicken breast water
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Post by TNA on Jan 16, 2006 20:18:35 GMT -5
Great stuff Tim. You've inspired me once again. I was slowly getting my diet into place but I've decided to go full force.
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Post by Tim Wescott on Jan 17, 2006 11:36:17 GMT -5
Way to go Terry..........might as well go for the gusto!!!
Tues. Jan. 17th.
Meal # 1- Pre-Workout: Whey shake in water 5 grams creatine 10 grams glutamine
Meal # 2 - Post-Workout: Whey shake in water 5 grams creatine 10 grams glutamine 2 tsp. salt 1 Tbsp. honey 2 scoops dextrose
Meal # 3- 8 egg whites 1 whole egg 1 med. baked potato water
Meal # 4 1 can tuna water
Meal # 5 - 6oz. lean steak 1/2 cup brown rice 1 cup peas water
Meal # 6 - 6oz. chicken breast water
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Post by Tim Wescott on Jan 18, 2006 13:03:33 GMT -5
Wed. Jan. 18th.
Meal # 1- Pre-Workout Whey shake in water
Meal # 2- Post-Workout Whey shake in water 10 grams creatine 10 grams glutamine 1 Tbsp. honey 2 tsp. salt 2 scoops dextrose
Meal # 3- 8 egg whites 1 whole egg 1/2 cup oatmeal water
Meal # 4- 4 oz. chicken breast 1/2 cup brown rice 1 cup peas water
Meal # 5- 1 can tuna water
Meal # 6- 1 can tuna water
Snack: Approximately 3 cups of air-popped popcorn with butter spray.
Gonna` definately eat more cals and carbs for the next two days. #g070#
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Post by Tim Wescott on Jan 19, 2006 11:26:27 GMT -5
Thurs.. Jan. 19th.
Meal # 1- Pre-Workout Whey shake in water 10 grams glutamine
Meal # 2- Post-Workout Whey shake in water 10 grams creatine 10 grams glutamine 1 Tbsp. honey 2 tsp. salt 2 scoops dextrose
Meal # 3- 8 egg whites 1 whole egg 1/2 cup oatmeal water
Meal # 4- 1 can tuna 2 slices rye toast with butter spray water
Meal # 5- 6 oz. chicken breast 1 cup brocolli water
Meal # 6- 6 oz. chicken breast 1/2 cup cottage cheese water
Carbs are still very low........I`ll start cycling carbs soon........just wanna` see if I can get a bit tighter first.
#smileytaz3ab#
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Post by christof on Jan 19, 2006 13:48:44 GMT -5
First off Tim...thanks for allowing us along on your journey to the contest stage this year. Your physique is truly an inspiration. I was wondering what brands of glutamine and creatine you have found most effective. I am planning to at least be back in contest shape by the spring. I met a buddy to train at the gym last night and a friend of his trained with us. Turns out this guy is a fitness model. I did pretty well training with these guys, and when this model guy took off his sweatshirt to reveal a magnificent build in his tank top, I got another reminder of the benefits of bodybuilding. At any rate, more later, but thanks for everything!
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Post by christof on Jan 19, 2006 13:57:25 GMT -5
Tim, what is your daily calorie count, and what are your ratios of pro-carb-fat each day? just curious as I am thinking of trying your diet. Thanks!
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Post by Tim Wescott on Jan 19, 2006 18:05:35 GMT -5
Thanks for the kind words Christof.............much appreciated.
I normally do not count calories,instead I just count the macronutrients.
I will count cals at times,if I am not gaining or losing fast enough,so that I can increase or decrease to get things moving again.
I`m presently weighing around 175, and keeping carbs and fats very low,with protein at at least a gram per pound of bodywewight,minimum. Sometimes more,but that is the baseline least amount,I`ll take in.
I`ve only been dieting a week as of today(Thurs. Jan. 19th.)......things will be a lot stricter and I`ll pay much closer attentiopn to the amounts of things that I eat.
Right now,just cleaning up the diet,and eating much better.
Basically things are tweaked a lot, to keep the body from adjusting to any set pattern.
Stay tuned, and thanks for being here!!
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Post by Intensity on Jan 20, 2006 13:00:17 GMT -5
Looks very solid Tim! I know the miroir is the first indicator for you (i think the same), but how many lbs do you plan to lose until your first contest in Buffalo? Will you be more heavy, light or at the same weight than last year? Tim, are you cooking every day or you do it once or twice every week? We are behind you Tim! Mo
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Post by Tim Wescott on Jan 20, 2006 13:02:09 GMT -5
Fri.. Jan. 20th.
Meal # 1- Pre-Workout Whey shake in water 10 grams glutamine
Meal # 2- Post-Workout Whey shake in water 10 grams creatine 10 grams glutamine 1 Tbsp. honey 2 tsp. salt 2 scoops dextrose
Meal # 3- 8 egg whites 1 whole egg 1/2 cup oatmeal water
Meal # 4- 1 can tuna water
Meal # 5- 5 oz. chicken breast 1 med. yam Diet Coke
Meal # 6- 6 oz. chicken breast water
Meal # 7- 1 cup fat-free cottage cheese
Snack: Approximately 3 cups of air-popped popcorn with butter spray.
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Post by Tim Wescott on Jan 20, 2006 16:46:55 GMT -5
Thanks a lot Mo,it means a lot to me my friend!!
I really have no clue as to what I will weigh in at.
I would like to be about 5 pounds heavier with more cuts (wouldn`t we all) ,but I said that last year,and weighed exactly the same as the year before,but I did make a lot of improvements just the same.
We`ll see I guess.........just hoping to look my best ever this year, if that`s possible.
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