It`s On-2006 Contest Prep !

[Tim Wescott]

After much thought,I have made some drastic changes to my diet this week starting onThurs. Feb. 23rd. ....they are as follows:

1.- Eating 8 times a day,as opposed to my former 6 meals a day.
2.- No protein shakes during the week.
3.- Eliminated the Post-Workout shake also ,which also eliminates Dextrose,honey, and salt.
4.- Eating all solid foods,but in smaller portions,more often.
5.-Increased water consumption,and making sure I take in as much as possible.
6.- Starchy carbs are eaten only at 2 of the early meals.
7.- No longer salting my food.
8.- Eliminated Creatine.
9.-Added Lecithin Granules,Ripped-Fuel,and a fiber supplement,along with inreased duration of cardio to help promote fat loss a bit faster.

Here is my new diet plan:

Meal # 1:
3 oz. tuna
water

Meal # 2:
5 oz. skinless chicken breast
1/2 cup brown rice or 1 med. baked potato
water

Meal # 3:
7 egg whites
1/2 cup oatmeal
water

Meal # 4:
5 oz. skinless chicken breast
lg. salad with vinegar
water

Meal # 5:
3 oz. tuna
water

Meal # 6:
5 oz. skinless chicken breast
1 cup veggies
water

Meal # 7:
6 egg whites
1 whole egg
1 plain rice cake with a tsp. sugarless jelly
water

Meal # 8:
3 oz. tuna
water


The logic behind this plan is that food is thermic and burns more calories during digestion than shakes do.

Also,smaller portions should increase digestion,and absorption/assimilation of macros.

A smaller waist measurement should also be a result of eating the smaller portions, in the long run.

I am inactive on weekends due to my car situation which still has not been rectified. This is when I will eat only 5 meals,two of which will be shakes mixed in water.

I will have a slightly higher carb intake when I feel the need to do so for a couple of days in a row,and will increase fats every few days in the form of natural peanut butter and extra virgin olive oil.

So far,in the two days I have eaten like this,I have had no cravings and am not hungry between meals,as I am eating every 2- 2.5 hours.

Seems like all I`m doing is eating constantly ,but the cals are low,and it should help to keep my metabolism moving right along.

I have never tried eatting this often before,especially this close to a contest,but I`m gonna` run with it.

Taking in about 210 grams of protein per day.....I may lower this as I go on,but who knows?

Hopefully this works as I am about 5 weeks out from my contest in Buffalo.

I will no longer post my diet in this thread,as I WILL be eating exactly what is written above all week long.

I will post what I eat on weekends and on higher carb days.

I hope this works!!!

[TNA]

Looks great Tim!! Which are your pre & post w/o meals? #arockon6ha#

[Tim Wescott]

Thanks Terry..........I`m a little skeptical about trying this plan because it`s new to me,but sometimes you have to experiment.

The first meal of tuna/water is pre-training,and the second of chicken and rice or potato is post training.

Most likely,I`ll eat the potato more often as it has a higher Glycemic Index.

[Tim Wescott]

Sat. Feb. 25th.

Meal # 1:
30 grams whey protein in water

Meal # 2:
5 egg whites
2 whole eggs
2 sm. baked potatoes
1/2 lg. onion

Mixed this all together and cooked in Pam spray....looked gross,tasted great!!

Meal # 3:
5 oz. chicken breast
water

Meal # 4:
6 egg whites
1 whole egg
2 sm. baked potatoes
1/2 lg. onion
(cooked same as above)

Meal # 5:
5 oz. chicken breast
water

Meal # 6:
30 grams whey protein in water

SNACK: air-popped popcorn with butter spray.

Eating popcorn only on weekends..it helps when the going gets tough,especially if you drink a lot of water with it.

Looks like it`s 6 meals today as opposed to the 5 I was planning on...still very early,and I beleive that if you are awake,you should be eating according to your goals.

[Tim Wescott]

Sun. Feb. 26th.

Couldn`t sleep last night,so I was up really late.......... had two rice cakes, with a small amount each of natural peanut butter, and sugar-free jelly,with some water.

Meal # 1:
30 grams whey protein in water

Meal # 2:
6 egg whites
2 whole eggs
1 lg. baked potato
1/2 lg. onion

Cooked this just like I did yesterday.

Meal # 3:
6 egg whites
1 whole egg
1 lg. baked potato
1/2 lg. onion

Meal # 4:
5 oz. chicken breast
water

Meal # 5:
30 grams whey protein in water

SNACK: air-popped popcorn with butter spray.

[Tim Wescott]

Gonna` go back to my normal eating plan,but with less protein.

I have to create more of a calorie deficit.

Seems like that by eating every two hours,I am still full,or still digesting the lasts meals food.

Also,I have to stay up too late to make sure I get the last meal in.

Will use shakes again,pre and post training,but no dextrose.

I`ll write it up later,once I get it down pat.

[Tim Wescott]

OK,here`s my new plan...........eliminated egg yolks,cut down on the number of egg whites.......went from 5 oz. chicken to 4 oz. of chicken
.

Back to the shakes also...........kinda` tough sucking down tuna at 6 am.

everything else will stay the same.

If I don`t get cut on this,I`m just not gonna` get cut at all.

Gives me approximately 170 grams of protein,as opposed to the over 200 grams I was eating previously.

I won`t post it daily,unless I have a higher carb day,because I am eating exactly like this,from now on...............no deviations at all.

Meal # 1:
20 grams whey in water

Meal # 2:
40 grams whey in water
1 baked potato

Meal # 3:
7 egg whites
1/2 cup oatmeal
water

Meal #4:
4 oz. chicken breast
lg. salad with vinegar
water

Meal # 5:
1 can water packed tuna
1 cup veggies or another salad

Meal # 6:
4 oz. chicken breast

[ping]

Tim are you still on this plan or have you changed things? Did this get you cut?

[Tim Wescott]

George,not quite the same plan,but pretty close...........same foods but tweaked a lot depending on how I look,energy levels,etc.

YES it did get me into contest condition,but it takes weeks to get lean for a show..................16-20 or more depending on how you look at the start of the diet.