Good morning gentlemen

[Massiv]

I have some serious diet questions. By the way I have seen it, most of you are competing or in the process of. I am sure happy that SKI invited me over.

here goes:

I am 7 weeks out. Still have some pockets of body fat not letting go. In my arm pits and some around the mid section. My diet is as follows:

meal 1: 50 grams of protein from ON's 100 % Whey in water
2 packs of instant oatmeal(sugar free kind)

meal 2: 50 grams of protein from ON's 100 % Whey in water

meal 3: 50 grams of protein from above source

meal 4: 70 grams of protein from 2 chicken breast with masterpiece barbecue sauce(small amount)
either 1 small baked potato or 1/2 cup of a yam

meal 5: (post workout) 50 grams of protein from ON again
1 cup of sugar free apple sauce

meal 6:(approximately 45-60 minutes after meal 5)
70 grams of protein from chicken breast(same as meal 4)
1 baked potato/1/2 cup yams/ or 1/2 cup brown rice.

meal 7: 12 boiled egg whites before bed.

Training:

Hardcore all the way. I train about 60-70 minutes and cardio for 20 more 5 days a week. 5 day split. One muscle group each day with calves twice and forearms 3 days a week. Abs I train twice a week, due to I already have a thick waist. Not fat looking but very blocky. So I have tried to cut back a little to get more a V-taper.

I take your standard supplements.

Any suggestions would be welcome. I am 219 now and need to be around 210 and very ripped.

Later,

Massiv

[Tim Wescott]

massiv said:

I have some serious diet questions. By the way I have seen it, most of you are competing or in the process of. I am sure happy that SKI invited me over.

here goes:

I am 7 weeks out. Still have some pockets of body fat not letting go. In my arm pits and some around the mid section. My diet is as follows:

meal 1: 50 grams of protein from ON's 100 % Whey in water
2 packs of instant oatmeal(sugar free kind)
THIS IS FINE !

meal 2: 50 grams of protein from ON's 100 % Whey in water
10 egg whites scrambled in Pam cooking spray
1/2 cup oats(no milk)
water

meal 3: 50 grams of protein from above source
1 can water packed tuna
lg. salad with 2 TBSP. olive oil & vinegar
water

meal 4: 70 grams of protein from 2 chicken breast with masterpiece barbecue sauce(small amount)
either 1 small baked potato or 1/2 cup of a yam
Cut the chicken down to a 6 oz. portion,you`re dieting not bulking............70 grams during a diet is excessive at one sitting
Yams /potato is fine
add in a cup of broccoli or green beans or another salad as above

meal 5: (post workout) 50 grams of protein from ON again
1 cup of sugar free apple sauce
The shake is Ok,but lose the apple sauce and replace it with a med. baked potato or 1 cup white or brown rice

meal 6:(approximately 45-60 minutes after meal 5)
70 grams of protein from chicken breast(same as meal 4)
1 baked potato/1/2 cup yams/ or 1/2 cup brown rice.
6 oz. chicken
water
(decrese your carbs as the day goes on.........eat the majority of your carbs for the day early and at post-workout

meal 7: 12 boiled egg whites before bed.
Fine

Training:

Hardcore all the way. I train about 60-70 minutes and cardio for 20 more 5 days a week. 5 day split. One muscle group each day with calves twice and forearms 3 days a week. Abs I train twice a week, due to I already have a thick waist. Not fat looking but very blocky. So I have tried to cut back a little to get more a V-taper.

I take your standard supplements.

Any suggestions would be welcome. I am 219 now and need to be around 210 and very ripped.

Later,

Massiv
In a nutshell,not enough solid food,fibrous vegetables...............try cycling your carbs too.My article on carb cycling is pinned at the top of the nutrition forum.......check it out.

I would also start doing 30 -45 minutes of cardio after training ecept for leg day where no cardio should be done.Walk on an inclined treadmill or use the eliptical ............no bikes of any kind should be used for cardio.

Make sure that you are getting in enough protein but not too much as you need to create a calorie deficit and even though it`s protein you do not want cals you do not need.

If you start cycling carbs increse good fats on low carb days but don`t go crazy.

You will not lose muscle with the extra cardio if you are eating right.

Good luck and ask more questions if you have them...............lots of people here will chime in.

Massiv,Glad to have you here also,and you made it in the nick of time.

I think your diet needs re-working bigtime!!!

For one thing,waaaaay too many protein shakes,solid food is ALWAYS the best option..........esprecially when dieting for a show!!!

Food is thermic, and uses far more calories during digestion than a shake ever could.............this also helps keep the metabolism running at high gear, and helps to prevent it from slowing down.

I`ll put my suggestions under each of your meals in orange letters.

Tim

[Massiv]

Tim,

Thanks a million. I will start making adjustments now. Thank you.

[RUBICON19]

Way too many shakes. Any pics so that we can see how much damage needs to be done in 7 weeks. Dont want to tell you anything too drastic if it is not needed.

[Massiv]

I don't have the hardware to download a pic or I would gladly. Most angles are coming in good, just the darn area along my outer pec and slight in the abs. I can see good definition in my hamstrings and lower back if that helps.

[Tim Wescott]

No problem bro..........I`m positive these suggestions will help you out bigtime!!

Train hard!!

[RUBICON19]

I pretty much agree with Tim here. My opinion would be to keep protein pretty high. Moderate essential fats and LOW carbs. Carb up every third day with oats, sweet potato, and raisins or banana and some natty PB..

Pro = 400 grams (lean meats, fish, and ehh whites
Crabs = 65 grams (Mainly greens. Maybe oats in first meal)
Fat = 82 grams (Whats in meat already, Natty PB, Oils, Nuts)

Bring everything down as needed along with upping cardio

[Massiv]

Thanks you guys. You have given a pretty darn good guideline to base the next phase off of. I will implement the ideas and keep you up to date.

Just what I wanted to hear. "Increase cardio". Yepee!!!

[RUBICON19]

Good luck bro. Keep us posted

[Tim Wescott]

Come on Massiv...............cardio is just a lot of fun!!


Yeah right...........more like the necessary evil !!!!!!!!!!!!!!!!!!!! #bsteppersmiley3op#

[Intensity]

Hi massiv,

Here is what i would suggest (even if it will repeat a lot of what Randy and Tim said):

- Agree with too much protein shakes

- I dont know a lot about your stats, but 70g of protein from chicken breast seems a lot… can you try to eat 1 1/2 chicken breast for 50g of protein

- I would keep some carbs (30g of carbs) with your post workout shake… but would eleminate the carbs at meal 6 and 7

Here is some suggestions that could replace protein shakes, Cottage cheese, Turkey, White eggs, No fat cheese, tuna...

Good luck with your contest!

Mo

[Massiv]

Thanks again guys. I am implementing your ideas and yes increasing cardio. Yahoo!!! I have stopped my carb intake at night. Last carbs is at the postworkout and that is it. Protein for the last two. I have also replaced all of the protein shakes with solids sources, except for my first of the day. It was really hard to keep tight this weekend at the pro show in Denver, but I did it.

[Tim Wescott]

massiv said:

Thanks again guys. I am implementing your ideas and yes increasing cardio. Yahoo!!! I have stopped my carb intake at night. Last carbs is at the postworkout and that is it. Protein for the last two. I have also replaced all of the protein shakes with solids sources, except for my first of the day. It was really hard to keep tight this weekend at the pro show in Denver, but I did it.

Nice going brother...........I`m 100 % positive that your physique will definately benefit from the changes.

Wish I was at that Colorado Pro contest,must have been a great experience to see such an awesome contest in person.

[Massiv]

Tim,

It was truly a dream come true. I have never had so much fun. I was like a kid again in a candy store.

This is what the adjustments to my diet looks like:

Meal 1: 50mgs from protein shake, 2 packs of instant oatmeal

meal 2: 6-8 ounces of chicken breast

meal 3: 6-8 ounces of chicken breast

meal 4: 6-8 ounces of chicken breast/1 baked potato

Meal 5: (Post workout) 6-8 ounces of chicken breast/1 baked potato/ salad

meal 6: 50mgs from a protein shake

Let me know what you think about this one. I am 11 pounds a way from my goal weight. I have 6.5 weeks to go. I keep cutting off a week, but I counted this a.m. 6.5 to go.

Later,

Massiv

[Tim Wescott]

massiv said:

Tim,

It was truly a dream come true. I have never had so much fun. I was like a kid again in a candy store.

This is what the adjustments to my diet looks like:

Meal 1: 50mgs from protein shake, 2 packs of instant oatmeal

meal 2: 6-8 ounces of chicken breast

meal 3: 6-8 ounces of chicken breast

meal 4: 6-8 ounces of chicken breast/1 baked potato

Meal 5: (Post workout) 6-8 ounces of chicken breast/1 baked potato/ salad

meal 6: 50mgs from a protein shake

Let me know what you think about this one. I am 11 pounds a way from my goal weight. I have 6.5 weeks to go. I keep cutting off a week, but I counted this a.m. 6.5 to go.

Later,

Massiv

Much better Massive..........drop the salad from your post-workout meal and eat it at meal 2 or 3,the fiber will slow down your digestion and you do not want this at post workout.

Drop the potato from meal # 4,and eat it at meal # 6................even though it is late in the day,your body will utilize it much more efficiently than it normally would because meal # 6 is part of your post-workout recovery,even though it is not eaten immediately after training.

Other than that.........10000 times better.

Train hard and stay focused brother!!

[Massiv]

Bro your killing me. I was looking forward to my potato at lunch. I will implement it today. So my carb intake will be at Meal 1, meal 5 and meal 6, correct?

[Tim Wescott]

You got it bro..............you wanna` win right?

OK then !!!!!!!!!!!!!!

[Massiv]

WIN and WIN BIG brother. I am in it for the long haul. Just feeling really tired during the mid day. Energy picks up pretty good before workout time. My last meal is about an hour before bed. still o.k. to eat that potato at that time?

[Tim Wescott]

Yes it is, because it`s the meal following your post-workout meal................which is still part of the open widow of opportunity that allows you to eat carbs for replenishment and repair as opposed to them adding fat on your physique.

My "un"-scientific explanation!!

Your energy level should pick up once your body adapts to the diet............you`ll burn more fat for fuel.