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Post by Tim Wescott on Jan 20, 2006 21:41:51 GMT -5
Oh yeah......Mo,at times I will cook up enough chicken for a couple of days but I usually cook everyday.
Not that big of a deal really. #r040#
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Post by Tim Wescott on Jan 21, 2006 10:50:49 GMT -5
Sat. Jan. 21st.
Meal # 1- 2 scoops whey protein 10 grams glutamine 1 Tbsp. natural peanut butter water
Meal # 2- 10 egg whites with chopped green pepper water
Meal # 3- 1 can tuna 10 grams creatine monohydrate water
Meal 4- 6 oz. lean steak 1/2 cup fat-free cottage cheese lg. salad with fat-free dressing Diet-Coke
Meal # 5- 6 oz. lean steak water
Meal # 6- 1 scoop whey in water 10 grams glutamine
Snack: Roughly 3 cups of air-popped popcorn with butter spray.
#k010#
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Post by Tim Wescott on Jan 22, 2006 9:16:57 GMT -5
Sun. Jan. 22nd.
Meal # 1- 2 scoops whey in water 10 grams glutamine 10 grams creatine
Meal # 2- 4 whole eggs cooked in Pam spray 2 sl. rye toast with butter spray water
Meal # 3- 1 can tuna water
Meal # 4- 7 oz. lean steak lg. salad with Fat-Free dressing water
Meal # 5- 4 oz. lean steak water
Meal # 6- 1 scoop whey in water
I ate very light and low carb over the weekend,but did add more fats to keep calories up.
Gotta` do this since I am forced to train only 4 days a week as opposed to 5,and am doing limited cardio. #a037#
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Post by Tim Wescott on Jan 23, 2006 12:34:48 GMT -5
Weekend off!!
Mon. Jan. 23rd.
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- 10 egg whites 1/2 cup oatmeal water
Meal # 4- 1 can tuna water
Meal # 5- 6 oz. chicken breast 1 med. baked potato lg. salad with FF dressing Crystal-Lite
Meal # 6- 6oz. chicken breast 10 grams glutamine water
#smileyspam4xe#
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Post by Mrbig7 on Jan 24, 2006 11:43:40 GMT -5
Hey Tim, Diet looks good. Nice and boring as usual.. LOL I'll tell you what, I'm not missing the tuna in my diet ONE BIT! Not sure if you posted this before, but what did you weigh at your last shows this past season?
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Post by Tim Wescott on Jan 24, 2006 13:27:25 GMT -5
Boring is an understatement Terry !!LOL
I`m used to it though........the tuna is still a bit*h to get down,but effective none the less.
I came in at one contest at 165,the rest at 163.......same damn weight as always.
All the weight I put on by taking a year off from competing was a waste.
Taught me a lesson about adding too much weight in the off-season...........especially at my age.
Lot tougher now to shed the fat,than it was when I was a kid!!
I think I`ll be bigger this year on stage ,as I have not let my bodyweight get past 175, and I still retained a lot of shape/cuts!!
We`ll see,but whatever happens,I will be ripped!
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Post by Tim Wescott on Jan 24, 2006 13:29:16 GMT -5
Tues. Jan. 24th.
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 1 tsp. salt 2 scoops dextrose
Meal # 3- 10 egg whites 1/2 cup oatmeal water
Meal # 4- 1 can tuna water
Meal # 5- 7oz. chicken breast 1/2 cup brown rice water
Meal # 6- 6oz. chicken breast 10 grams glutamine water
#smileypancake8hg#
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Post by Tim Wescott on Jan 25, 2006 10:07:24 GMT -5
Wed. Jan. 25th.
Another very low carb day!!
Meal # 1- 8 egg whites 1 whole egg 1/2 cup oatmeal water
Meal # 2- 1 can tuna 2 rice cakes with 1 Tbsp. natural Peanut butter 2 Tbsps. Sugar-Free jelly water
Meal # 3- 7 oz. chicken breast lg. salad with vinegar & olive oil dressing water
Meal # 4- 5 oz. chicken breast water
Meal # 5- 1 can tuna water
Meal # 6- Whey protein in water (1 scoop) 10 gms. creatine 10 gms.glutamine
Tough day !! #b060#
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Post by Mrbig7 on Jan 26, 2006 8:43:41 GMT -5
Hey Tim, Just curious.. Do you try to lose on average about 1 to 1 1/2 lbs a week or do you not even weigh yourself & just go by the mirror? The reason I ask is, you previously said you were around 175lbs currently and competed last year at 163-165lbs, so that's only(I use the term "only" very loosely as it's all relative, of course 10lbs to lose. Did you make a concentrated effort to stay within 10lbs of contest shape this year, or is it just coincidental? I'm just trying to figure out where I should maintain my weight once the shows are over for this year.. I know I should grow pretty good & put on some decent muscle when I FINALLY do get an off-season and get a solid year of clean eating behind me without having to diet(I still have NEVER done that), but I just want to have some kind of idea in my head. I was thinking I should maintain around 175lbs or so, but obviously that will depend on how much I grow when I'm done. What visual indicators do you use to determine how heavy you allow yourself to get? Sorry for such a long post, but I have LOTS of questions.. ;D
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Post by Tim Wescott on Jan 26, 2006 13:12:03 GMT -5
Terry,I did intentionall stay lighter this year. I did more volume and ate a lot cleaner,plus my off-season was almost nonexistant............did my last contest in Nov.!! The most I have ever weighed prior to last year was a whopping 178 pounds. Last year I got up to 190 then levelled off at 188...........looked terrible,due to my diet and no cardio. After I came down in weight for the shows,I weighed the same old 163. I do weigh myself but not obsessively,instead,I go by the mirror. I think I will be heavier this year on stage as I did not put on too much fat. My body looks tight except abs are blurred a bit,but still quite visible,with a little fat on my obliques. Good thing for me I didn`t go overboard what with being forced to train only 4 days a week with limited cardio due to my car problems. I use abs as the main indicator of whether I`m getting in condition fast enough.........good to lose 1-1.5 pounds a week if you are heavier..........in my case,I could care less. If I don`t think I`m gonna` be ready,I change cardio,carb intake,fat intake,cals,and training............usually works for me because as you can see,I never have gotten really heavy. I look huge at 175 for me because I have a tiny bone structure with absoulutely the worst genetics God ever bestowed upon a human being!!!
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Post by Tim Wescott on Jan 26, 2006 13:16:57 GMT -5
Thurs.. Jan. 26th.
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 1 scoop dextrose
Meal # 3- 9 egg whites 1/2 cup oatmeal water
Meal # 4- 1 can tuna water
Meal # 5- 6 oz. chicken breast 1 cup brown rice lg. salad,vinegar and olive oil dressing ( 1 Tbsp. oil) Crystal -Lite
Meal # 6- 7 oz. chicken breast water
Cutting back on the dextrose,and will soon eliminate entirely.
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Post by Tim Wescott on Jan 27, 2006 10:47:08 GMT -5
Fri. Jan. 27th.
Meal # 1- Pre-Workout Whey shake in water 10 gms. glutamine
Meal # 2- Post-Workout Whey shake in water 10 gms creatine 10 gms glutamine 1 Tbsp. honey 2 tsp. salt 1 scoop dextrose
Meal # 3- 8egg whites 1 whole egg 1/2 cup oatmeal water
Meal # 4- 1 can tuna water
Meal # 5- 6 oz. chicken breast 1/2 cup brown rice 1 cup broccolli water
meal # 6- 6 oz. chicken breast water
Before bed-15 gms. glutamine
Snack: 3 cups air-popped popcorn A small handful of cashews 1 Diet Coke
#aeatachicken9xi#
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Post by Lux on Jan 27, 2006 11:04:35 GMT -5
Sorry if its an annoyingly basic question Tim, but how to you make up your egg white and oatmeal? Do you blend then microwave? Or pancakes?#smileypancake8hg#
I ask as i want to reduce my dairy intake a little and i want to replace it with eggs. Thanks in advance
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Post by Tim Wescott on Jan 27, 2006 11:24:52 GMT -5
Lux,no problem my friend......I simply spray a frying pan with Pam non-stick cooking spray,and scramble them up. #r040#
At times I`ll make an omellette......peppers,onions,and egg whites...............nothing fancy.
I nuke my oatmeal in the micro,but I do not eat instant oatmeal.
I eat real plain and basic for a show.....same in the off-season, but then I can add a lot of things for taste.
I love dairy products,but they do not love me!! #g055#
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Post by Lux on Jan 27, 2006 15:51:01 GMT -5
Cool, i'll have to do some experimenting in the kitchen #r040# I took a look at my diet and i noticed i was having a little too much dairy on training days in comparison to meat protein. Powder in breakfast with oats. Shake pre and post workout and cottage cheese before bed. So thats dairy in 4 out of 7 meals I started having a little less cottage cheese and replaced that calorie amount with tuna before bed. Things are going well but i'd prefer to cut down the dairy so thanks for the tips Tim
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Post by Tim Wescott on Jan 27, 2006 22:04:56 GMT -5
No problem bro!!
I recently cut out cottage cheese before bed...............it`s great but not for me on a pre-contest diet.
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Post by Tim Wescott on Jan 28, 2006 9:29:42 GMT -5
Sat. Jan. 28th.
Increasing fats somewhat today,while low carbing.
Meal # 1- 6 egg whites 2 whole eggs diced green peppers water
Meal # 2- 1 can tuna water
Meal # 3- 6 oz. lean steak lg. salad with vinegar water
Meal # 4- 6 oz. lean steak lg. salad with vinegar water
Meal # 5- 1 scoop whey in water 10 gms. creatine 10 gms. glutamine
Snacks: 3 cups air -popped popcorn with butter spray 1 Balance Bar
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Post by Tim Wescott on Jan 29, 2006 12:59:30 GMT -5
Sun. Jan. 29th.
Meal # 1- 8 egg whites 1 whole egg water
Meal # 2- 1 can tuna water
Meal # 3- 7 oz. lean steak 2 slices dry rye toast water
Meal # 4- 1 can tuna water
Meal # 5- 2 scoops whey in water 10 gms. creatine 10 gms. glutamine
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Post by Tim Wescott on Jan 30, 2006 13:05:08 GMT -5
Mon. Jan. 30th.
Meal # 1- Pre-Workout: Whey shake in water 10 gms. glutamine
Meal # 2- Post-Workout Whey shake in water 10 gms creatine 10 gms glutamine 1 Tbsp. honey 1 tsp. salt 1 scoop 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 salad with vinegar water
Meal # 6- 5 oz. chicken breast salad with vinegar water
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Post by EBA84 on Jan 30, 2006 13:53:29 GMT -5
Starting the diet already? You doing the NPC Masters Nationals again? Good luck!
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