Ok, so your hi-carb day is about 168@GaryG68 for my last contest, my coach had me do a high carb day on Thurs; Medium carb day on Fri. show was Sat morning/night.
High carb day (Thursday)
Meal one:
3 oz of chicken breast
4 oz sweet potato
Meal two:
3 oz of cooked chicken breast
100 grams of jasmine rice
4 oz of asparagus
Meal three:
3 oz of cooked 93/7 lean beef or ground turkey 93/7
100 grams of cooked jasmine rice
Meal four:
3 oz of cooked chicken breast
4 oz of cooked sweet potato
Meal five:
3 oz of cooked 93/7 lean beef
4 oz of cooked sweet potato
4 oz asparagus
Of course, this was for me at about 149#, female.
- Medium carb day: (Friday)
Meal one:
1 scoops of whey isolate
4 oz sweet potato
Meal two:- 3 oz of cooked chicken breast
70 grams of cooked jasmine rice
2 oz of asparagus
Meal three:
3 oz of cooked 93/7 lean beef or lean ground turkey 93/7
70 grams of jasmine rice
2 oz of asparagus
Meal four:
3 oz of cooked chicken breast
4 oz sweet potato
Meal five:
3 oz of cooked 93/7 lean beef or lean ground turkey 93/7
50 grams of cooked jasmine rice
Saturday's diet is (TBA) bring lean ground beef 93/7 and/or 93/7 ground turkey and chicken breast for
protein
For carbs have jasmine rice and sweet potatoes at your disposal.
I think it was that morning, after looking at my morning check in, my coach told me to have something. i think i had some sweet potatoes.
Hope this helps.
If I get 75-90grams of carbs a day that's a lot.Ok, so your hi-carb day is about 168
medium carb day is about 111
Yea, I am WAY the fuck off...
No personal experience with contest prep, but I also have a wife who seems to care about me.If I get 75-90grams of carbs a day that's a lot.
Some days it's lower than that . . . .
I hear ya, I been eating clean for so long, with the occasional cheat here and there, that I honestly cannot see myself falling off the wagon. I mean I am 100% sure it is possible but I know if I do I will lose everything I worked so hard for and wind up hating myself so the plan is increasing calories to about 3300/day for awhile before going back to 3000.Reverse diet is so important here......at least i think so. But many do not and just go back to whatever....my coach gives me a reverse diet and i follow it....because it has yummy carbs and usually white rice....so good after being in deficit for so long. The night after the show is an indulgence for sure, but usually after that i feel like shit and wanna go back to eating clean lol.
There are currently 0 members watching this topic