Current Diet Plan

NPCRhino

Trusted Member
Current Diet Plan

As I attempt to get back into competition shape here is what my current diet starting today looks like... I'm 6'1 about 250lb and i'm guessing close to a 15% bodyfat on a good day... been a rough last year so have alot of work to do...

Meal One: 1 carton liquid egg whites, 2 whole eggs, 5gs glutamine, 1000mg Vitamin C, 2g Creatine, 3gs Arginine

Meal 2: 48g protein shake, 2tbsp Natural Peanut butter

Meal 3: 2 cans tuna, 1/4C Almonds

Meal 4: 48g Protein Shake

Before Training: 5gs Creatine, 3gs Arginine, 10g Glutamine, BCAAS

Post Training: 5gs Creatine, 3gs Arginine, 10g Glutamine, 1000mgs Vit C, 48g
Meal 5:protein Shake, 2 tbsp Natural Peanut butter

Meal 6: 10 Ounces Lean red meat, Salad (Oil & Vinegar)

Before bed: 5gs Arginine, 2gs Creatine, 2g Melatonin, 1k Vit C


Please let me know you have any suggestions... Once the weight starts dropping I wll turn it into a carb cycle of 3 days off 1 day on...

Totals are around.. Cals 2454...Protein 375...Carbs 30...Fat 89...
 

vtliftvt

Trusted Member
I had fairly good results beginning with carb cycling then moving to a no carb diet to get that last little bit of fat off for my contest. Once I switched to no carb though I lost a lot of fullness and leg size and wasn't able to fill out.

Have you used a keto/no carb before? If so, were you able to keep your strength up fairly well? Muscle fullness?
 

NPCRhino

Trusted Member
Yes, I followed the Palumbo Keto diet before with good results. i've noticed that my body does respond to well with carbs. I get very puffy and bloated with carbs.
I actually repsond pretty well with the high fat and was able to even get a tad stronger during my work outs once I got into the diet.
My goal right now is to strip the fat off as fast as possible bc i'm carring a ton around.

SIDE NOTE: I'm also using 80mcg of clen / 50mcg T3

On the diet I listed this is what the High carb days would look like:

Meal 1: 6 egg whites, 1 cup oatmeal

Meal2: 48g Protein Shake, 1/2C oatmeal in shake

Meal3: 8oz Steak, 1.5C cooked white rice

Meal4: 48g Protein Shake

Meal 5: 8oxz Tilapia
 

Corrodo

Trusted Member
Starting something similar myself. Going to alternate carbs throughout the week and have a really high day on the weekend. I am also sticking with oats, rice, and added wheat pasta as main carb sources. Numbers look good and with the supps you are taking should see the benefits immediately. It is a simple diet that is effective.
 
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