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Helpful ReplyComp Prep Diet NABBA 2015!

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roadtobig
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2015/01/12 22:06:47 (permalink)
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Comp Prep Diet NABBA 2015!

So am competing in NABBA 2015...this is the plan ;), would appreciate some input with my diet to see if I can make any improvements anywhere.

Currently sitting at 14st, good mass, bf % at about 16-18% at the moment but have not measured so have a bit to loose.

Here's what I'm eating :)

Mon 80c/120f/280p
Tues 140c/100f/280p
Wed 240c/80f/280p
Thurs 140c/100f/280p
Fri 80c/120f/280p
Sat 140c/100f/280p
Sun 240c/80f/280p

Haha.. So if you managed to read this far you'll notice I'm carb cycling. I ran a similar diet last year and it worked quite well but want to improve on it.

Food choices are chicken, steak, turkey, peanut butter, avocados, sweet pots, walnuts, shakes, rice cakes, rices etc.. Lots of veggies for micronutrients

Supps..creatine, Glutamine, bcaas, CLA, l-carnitine, green tea ext...at the moment.

5 day training split, HIIT 3x/LISS 2x a week.

2 cents appreciated ;) cheers guys!!!
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The_Lone_Wolf
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Re: Comp Prep Diet NABBA 2015! 2015/01/13 09:14:25 (permalink)
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I would say if a similar approach has worked before, then you're already half way there mate.
 
As you know, steady and slow fat loss is key with a prep, so ensuring you keep dropping body fat and retaining muscle via carb cycling is a good way IMO.
 
Some may say you don't need cardio from the off, but everyone is different. 

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roadtobig
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Re: Comp Prep Diet NABBA 2015! 2015/01/13 12:55:57 (permalink)
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Thanks for your reply. Do you think the ratios of p/c/f seems right? Was worried fats were too high...
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The_Lone_Wolf
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Re: Comp Prep Diet NABBA 2015! 2015/01/13 13:22:10 (permalink)
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roadtobig
Thanks for your reply. Do you think the ratios of p/c/f seems right? Was worried fats were too high...



We are all different mate, but it's a starting point.
 
Obviously on low carb days fats go up, and on higher carb days fats go down... Just give it a spin for a few weeks and see how you go.
 
Obviously the mirror and the scale should be used to track progress, but as you know, it's easy to tweak if you need too.

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roadtobig
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Re: Comp Prep Diet NABBA 2015! 2015/01/13 13:25:43 (permalink)
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Okay mate thanks. It's good to hear some reassurance from someone else. I guess you know what comp prep is like, messing with the mind haha! :)
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WW10
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Re: Comp Prep Diet NABBA 2015! 2015/01/15 10:52:07 (permalink)
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What's your training schedule like compared to your diet plan? Have you linked it so you'll be getting optimal performances when training legs & back? I.e. Legs on a Thursday, back on a Monday with the majority if not all carbs being PWO?

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roadtobig
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Re: Comp Prep Diet NABBA 2015! 2015/01/15 18:26:27 (permalink)
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I usually split my carbs up evenly throughout the day. I train Legs on Wednesdays and Back on Mondays.. Should this change as I'll be carbed up for those big sessions?
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James
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Re: Comp Prep Diet NABBA 2015! 2015/01/15 20:02:08 (permalink)☄ Helpfulby The_Lone_Wolf 2015/01/16 08:57:45
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It's not about counting macros.  it's about timing in relation to training and sleep.  There's so much more to it with comp prep.
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nathw3
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Re: Comp Prep Diet NABBA 2015! 2015/01/20 18:33:27 (permalink)
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Interesting thread , don't you fancy starting a progress journal with pictures up until the show? This would be good for others who want to or have intentions of competing. just an idea as I would be interested to see how the diet works for you
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nathw3
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Re: Comp Prep Diet NABBA 2015! 2015/01/20 18:38:13 (permalink)
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James
It's not about counting macros.  it's about timing in relation to training and sleep.  There's so much more to it with comp prep.


How much sleep would you say was essential for somebody following a strict training & diet regime for a show? Also what timing protocol for eating would you advise if somebody was doing cardio in the morning and resistance training in the afternoon?
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James
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Re: Comp Prep Diet NABBA 2015! 2015/01/27 12:50:51 (permalink)
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As much as they need.  It depends on their work life, family life and how much cardio they're doing too.
 
Timing and cardio protocol is completely individual - with pre-comp advice, nothing is generic; it has to be tailored to the individual.
 
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