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LSUAlum2001
LSU Fan
Tier BP
Member since Aug 2003
38785 posts

Diet prep heading into a competition in mid-January..
Started a diet-prep for Wodapalooza in Jan.

First 2 weeks will be ~270G or protein, 170G of fat and 100G carbs (40g max sugars). About 3500-4000 cals per day.

Breakfast:
4 eggs
4 slices uncured bacon
4 oz of a green drink (kale, coconut water, berries etc)
2 oz almonds (or another side/fat)

Lunch 1:
7 oz meat (not lean.. top sirloin these first 2 Days)
4 slices of uncured bacon
4 oz greens (green beans for now)
2 oz almonds

Lunch 2:
5 oz lean meat (chicken breast)
4 oz greens

Dinner:
7 oz lean meat (salmon)
4 oz greens

I’ll also be consuming 3 low carb protein shakes, and probably eat an apple mid day to help hit my 40g sugar levels.

No dairy
No wheat
No soda
No corn

12 hours between dinner and breakfast and I can’t eat any carbs 4 hours before bed (2 hours for protein.)

Basically 2 weeks of this..

Workouts will be 2x per day during the week. Lunch and an evening lifting session.


This post was edited on 12/5 at 4:28 pm


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
16517 posts

re: Diet prep heading into a competition in mid-January..
Why are you doing low carb prior to a competition? Look into TKD or CKD.


LSUAlum2001
LSU Fan
Tier BP
Member since Aug 2003
38785 posts

re: Diet prep heading into a competition in mid-January..
I’m following a diet program from Perfect Fit Coaching.

I do have some energy supplements to help with longer workouts that don’t break my diet. I’ll see how it goes over the next 2 weeks.

I’m at 200lbs right now. The last time I had a BF workup, it was 12% but I think that was low, probably closer to 15%. I want to get down close to 10% which will make everything easier in Miami.
This post was edited on 12/5 at 4:50 pm


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
16517 posts

re: Diet prep heading into a competition in mid-January..
You think you're 15% now and want to get to 10% by Jan? That ain't happening. If you magically do, you will be so weak that any weight shed will be useless because you are weaker.

Why not keep the macros to have maximum performance and just add more HIIT training like sled pulling, battle ropes, or farmers carry?

Lets say you are 200lbs and 15%, if you want to get down to 10% that would be 190 with zero water and zero muscle loss. That's not possible. You will lose about 10 lbs of water in that time, about 2-3 lbs of muscle, and the 10 lbs of fat making a 5% loss in BF be around 22-23lbs.

Plus with a low carb diet, you will lose a lot of water weight but once you are competition ready, you will bloat back up the weight.
This post was edited on 12/5 at 4:59 pm


LSUAlum2001
LSU Fan
Tier BP
Member since Aug 2003
38785 posts

re: Diet prep heading into a competition in mid-January..
Like I said, I’ll go 2 weeks before switching up.

I’ll let you know how it goes.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
16517 posts

re: Diet prep heading into a competition in mid-January..
Yeah, no doubt 2 weeks isn't going to make or break you. Just critiquing for the long haul.


LSUAlum2001
LSU Fan
Tier BP
Member since Aug 2003
38785 posts

re: Diet prep heading into a competition in mid-January..
And I’m drinking an assload of water: 4-5L/day.

I need to install a catheter so I can get some work done.



LSUAlum2001
LSU Fan
Tier BP
Member since Aug 2003
38785 posts

re: Diet prep heading into a competition in mid-January..
The plan is to go on some sort of carb detox over these 2 weeks and add carbs back in slowly.


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PerceivedReality
LSU Fan
South Cakkalakki
Member since Apr 2013
892 posts

re: Diet prep heading into a competition in mid-January..
Just curious,
I’m guessing you are going RX
Where are your lifts at?
Snatch
C&J
Kudos to you man. Rx at that level is ridiculous



LSUAlum2001
LSU Fan
Tier BP
Member since Aug 2003
38785 posts

re: Diet prep heading into a competition in mid-January..
Haha.. I wish.

I moved over from bobybuilding and powerlifting a few years ago. My weaknesses are still Olympic and Gymnastic movements since I was a slow and controlled lifter forever: 205 Snatch/265 c&J and still suck at MUs.


In this event, IM is pretty much Rx at smaller competitions.

I’m on a Scaled Team with a guy who can’t swim, and if that fricker doesn’t grab a vest (no penalty) before he jumps in the water in the swim event, I’m going to kick his ass.


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LSUfan20005
LSU Fan
Member since Sep 2012
5238 posts

re: Diet prep heading into a competition in mid-January..
Is that really 170g of fat? Seems like it would be less.

Ever think about replacing some of the bacon with olive oil or avocado?

You must tolerate whey well; I'd be a fart factory after 3 shakes


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