hibiscus09

I've mapped out my plan for the entire contest and saved it into Microsoft Word -- based on what Pam (my nutritionist from my first contest had me do.)

I may switch over to something else for the cut beginning August 1st, but until then will stick to what Pam had me do (it depends on how things are going and the plan I'm considering. I cannot carb cycle -- will not -- hate it -- and I can only go so low in carbs -- and only for a short period of time right before contest -- or I melt like the witch in the Wizard of Oz. :lol3: )

I'm switching things up every two weeks -- this is the first two weeks:

April 12 – 26

125P/200C/55F (1,795 calories)
[28P/33C/11F per meal – 6 meals per day – no fat in any post workout meals throughout the plan]
Water = 5 24oz. bottles a day until I indicate an increase
Cardio: 3 X 30 minutes afternoon cardio

At first, I will work from a very liberal food list which Pam gave me.

Additionally, for a while my calories will go up as opposed to the opposite direction, topping out at 2,060 calories.

At a certain point along the way, I will eliminate wheat, dairy, fruit, nuts and PB. It's a sad day to be sure. :lol3:

I will also begin taking Lipo6 and L-Carnitine, but that will be later.

I'll pop in here every once in a while and type out a full day's nutrition.

OTHER NOTES:

Through August 15: High glycemic carbohydrates pre-breakfast and post workout – use Pam’s very generous food list (Eight pages of variety – yippee!)

August 16 forward: Begin taking Lipo 6 and L-Carnitine, eliminate wheat, dairy, fruit, nuts and PB. Carbs = only oatmeal, sweet potatoes, quinoa and brown rice. Fat = salmon, lean red meat, eggs, extra virgin olive oil.

Always: Have salmon at least twice a week and lean red meat twice a week.

Supplements:

Multivitamin
Creatine
Glutamine
BCAA’s
Vitamin C
Vitamin E
Vitamin B-50
Lipo6
L-Carnitine
Calcium/magnesium
Joint Care

I may incorporate high rep leg training into my training routine. If I do, I may count a high rep leg training session as cardio. That counts as cardio on leg day as I get further into this plan or else I’ll collapse.

That's all for now.

Feel free to comment, criticize, give the raspberry, kiss the computer screen or whatever.

hibiscus09

I'll do my first day's nutrition for fun and giggles:

Meal 1 (7:30a.m.) -- 2 Kashi Go Lean Waffles w/ one packet of Splenda, I Can Believe It's Not Butter spray :lol3: , 1.5 tspn of Smart Balance spread, an egg, and eggwhites to equal 28P/33C/11F

24oz of water and a gallon of coffee. :lol3:

Meal 2 (10:30a.m.)

hibiscus09

Oh -- crap -- I forgot about the edit issue here. LOL Well, today my meals will all be separate posts. :lol3:

Meal 2: (10:30a.m.) 1/2 cup cooked quinoa, not quite 3oz. chicken breast, 3/4 cup mixed berries (strawberries, blueberries, raspberries, blackberries), two teaspoons olive oil

24oz. water

hibiscus09

Meal #4 (1:45 -- post workout):

Isopure Whey, ISS Effervescent Creatine (has dextrose -- 13 carbs), Beverly's Glutamine with BCAA's, more BCAA's in the form of Beverly MASS, 1/2 cup Kashi Go Lean Cereal with I Can Believe It's Not Butter spray and a packet of Splenda

24oz of water during lifting
24oz of water during cardio

hibiscus09

Excuse me -- that last meal was meal #3.

The next time I decide to do this, I'll just post it all at the end of the day. :lol3:

Meal #4 (3:15) Healthy Request Chicken Noodle Soup w/ added chicken breast, 1/4 cup quinoa and extra virgin olive oil

hibiscus09

Meal 5 (6:30): 3oz salmon filet, 1/2 cup quinoa, broccoli/cauliflower mix, 5 almonds
24oz. water

hibiscus09

Meal 6 was: eggbeaters, cauliflowere and broccoli, almonds, bruschetta

Note: I've decided that there's no way I'll get 33 carbs in my last meal from veggies and I don't want to do starchy carbs for my last meal. So, I'll take 10 to 15 carbs from my last meal and add it to my post workout meal each day.

So the layout is:

April 12 – 26

125P/200C/55F (1,795 calories)
[28P/33C/11F per 4 meals – 28P/approx 45 carbs/0 fat post workout, last meal = 28P/15 carbs fibrous veggies/11F -- 6 meals per day
Water = 5 24oz. bottles a day until I indicate an increase
Cardio: 3 X 30 minutes afternoon cardio

Also, above I said:

August 16 forward: Begin taking Lipo 6 and L-Carnitine, eliminate wheat, dairy, fruit, nuts and PB. Carbs = only oatmeal, sweet potatoes, quinoa and brown rice. Fat = salmon, lean red meat, eggs, extra virgin olive oil.

Ummm, I left out chicken. What kind of bodybuilding diet has no chicken? :lol3: Also, tuna, and other types of fish can be added to that list of protein.

hibiscus09

Hola everyone!

I have been traumatized by the bulking while heading into bikini weather, so I decided to scale it back somewhat and just make sure I eat 5 healthy meals a day and not be so obsessed about it all.

That is all for now. :lol3:

DarkFalcon

lol..vanity is an enemy to be wary of.

powerman2000

Go Hibby Go

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247