Pre comp dieting help!

[taymacs]

Okay everyone, im doing my first bodybuilding competition and have no coach what so ever. So i started my own meal plan from day one with 7 meals. 6 which included a tbsp of olive oil. Protein between 40-60 each meal and carbs varying. All complex and only high glycemic immediately post workout. And no carbs before bed. Now im down to only 1 tbsp of oil a day split into my lunch and post workout meals and im down to roughly 125g of carbs a day not counting my spinach and kale. Roughly 35g of fats including the olive oil, the oats and chicken breasts and fish oil. This is what it looks like

Post cardio - spinach
Breakfast - 26g carbs
Shake 1 - 26g carbs
Shake 2 - 26g carbs
Lunch - spinach + 1/2tbsp oil
Preworkout - 26g carbs
Post workout - spinach+22g carbs + 1/2tbsp oil
Night meal - 0g carbs

Whats the nect step to eliminate? Should i drop the olive oil all together to eliminate calories faster? Or drop some of my morning carbs? If so i was think of dropping my carbs in my shake 1. Not sure. Please need as much feedback as possible!!!

 

[Testdude63]

I would recommend knowing exactly what my macros add up to at the end of the day and then go from there.

 

[taymacs]

I would recommend knowing exactly what my macros add up to at the end of the day and then go from there.

Well i eat the same exact protein meals in each meal at the same time of every day. Protein hasnt adjusted once. So with that being steady. Im just curious if i should keep my fats in me for as long as possible and keep steady dropping carbs or if i should drop the olive oil all together because its just wasted calories.

 

[Jake]

It is going to depend on what your maintenance cals are. I have never competed, but to lean out I go down to 100grms carbs and 50 grams fat from olive oil over tuna.

 

[Gymjunkie38]

Olive oil is heart heathly but actually takes more work too metabolize your doing this for body composition not heart health dump the olive oil for coconut oil and almond butter they burn like pine needles in a bon fire and how much vardio are you doing I dont pull cals at every stall sometimes I increase cardio instaed .

 

[Flanex]

Olive oil is heart heathly but actually takes more work too metabolize your doing this for body composition not heart health dump the olive oil for coconut oil and almond butter they burn like pine needles in a bon fire and how much vardio are you doing I dont pull cals at every stall sometimes I increase cardio instaed .

I agree.Coconut oil or MCT oil is a better choice than olive.

 

[Jake]

I agree.Coconut oil or MCT oil is a better choice than olive.

No sorry but coconut oil and mct are not metabolized as fats but rather as carbs. Medium chains go quickly...just like carbs do. That is why on keto diets you cannot have them. I tried it myself. PP first thing in the morning on a ketostix after being carb depleted . If it turns purple then you are in ketosis. Next day eat coconut oil and you will no longer be in ketosis. Proof right there, and you can do it for yourself.
Just like in the steroid world...long chains hang and medium chains go in and out quickly. Good fats such as sesame oil, almond oil,walnut oil, olive oil. Caution- If you use the butters then you are also getting carbs. Udo Erasmus considered the world leader in fats. You should read his book. "Fats that Heal, Fats that Kill"

 

[Flanex]

No sorry but coconut oil and mct are not metabolized as fats but rather as carbs. Medium chains go quickly...just like carbs do. That is why on keto diets you cannot have them. I tried it myself. PP first thing in the morning on a ketostix after being carb depleted . If it turns purple then you are in ketosis. Next day eat coconut oil and you will no longer be in ketosis. Proof right there, and you can do it for yourself.
Just like in the steroid world...long chains hang and medium chains go in and out quickly. Good fats such as sesame oil, almond oil,walnut oil, olive oil. Caution- If you use the butters then you are also getting carbs. Udo Erasmus considered the world leader in fats. You should read his book. "Fats that Heal, Fats that Kill"

I've been on keto since last September & been using MCT oil along with grass fed butter in my coffee.I haven't once dropped out of ketosis.I'm not trying to argue just telling you my circumstance.
I'll check out that book.Thank you for the reference.

 

[RickRock]

Okay everyone, im doing my first bodybuilding competition and have no coach what so ever. So i started my own meal plan from day one with 7 meals. 6 which included a tbsp of olive oil. Protein between 40-60 each meal and carbs varying. All complex and only high glycemic immediately post workout. And no carbs before bed. Now im down to only 1 tbsp of oil a day split into my lunch and post workout meals and im down to roughly 125g of carbs a day not counting my spinach and kale. Roughly 35g of fats including the olive oil, the oats and chicken breasts and fish oil. This is what it looks like

Post cardio - spinach
Breakfast - 26g carbs
Shake 1 - 26g carbs
Shake 2 - 26g carbs
Lunch - spinach + 1/2tbsp oil
Preworkout - 26g carbs
Post workout - spinach+22g carbs + 1/2tbsp oil
Night meal - 0g carbs

Whats the nect step to eliminate? Should i drop the olive oil all together to eliminate calories faster? Or drop some of my morning carbs? If so i was think of dropping my carbs in my shake 1. Not sure. Please need as much feedback as possible!!!

Are you tracking and weighing everything? That's extremely important. As for what exactly to do, are you maintaining a steady state of fat loss? 1-2 lbs per week is where you should be.

Macro ranges are going to be specific to different individuals based on carb sensitivity, etc but basically you should keep cutting carbs keep the fats low and keep the protein high. When you have to cut calories,mutually it should be removed in the form of carbs but you never want to go lower than you have to, to retain the right rate of fat loss.

Check out my diet thread to help,you get your right calorie range https://www.isarms.com/forums/steroids-sarms-information/diet-nutrition-basics-101-a-3314.html

 

[Jake]

I've been on keto since last September & been using MCT oil along with grass fed butter in my coffee.I haven't once dropped out of ketosis.I'm not trying to argue just telling you my circumstance.
I'll check out that book.Thank you for the reference.

Are you in ketosis or just on a keto diet? To be in ketosis means you are burning fat instead of glucose for fuel. A low carb diet can produce good results, but it is not the same as being in ketosis. So if you are on very low to zero carbs and then consume mct you will stay in ketosis because yout toal carb is still low.
To check logicalyl and to prove it to yourself you need to see how many grams of carbs bring you out of ketosis. Then you drop back into ketosis for a few days at your specific number of carbs.Then add mct or coco nut and you will see on the keto stix the very next morning that you went out of ketosis.

It stands to reason that medium chained fats will digest the same as low G.I. carbs. Certainly mct will get used before long chained fats.

Just pointing out the science, whatever works for you is what matters.

 

[Flanex]

Are you in ketosis or just on a keto diet? To be in ketosis means you are burning fat instead of glucose for fuel. A low carb diet can produce good results, but it is not the same as being in ketosis. So if you are on very low to zero carbs and then consume mct you will stay in ketosis because yout toal carb is still low.
To check logicalyl and to prove it to yourself you need to see how many grams of carbs bring you out of ketosis. Then you drop back into ketosis for a few days at your specific number of carbs.Then add mct or coco nut and you will see on the keto stix the very next morning that you went out of ketosis.

It stands to reason that medium chained fats will digest the same as low G.I. carbs. Certainly mct will get used before long chained fats.

Just pointing out the science, whatever works for you is what matters.

I'm in ketosis according to the keto sticks.I track my macros meticulously.I eat an average of 20 net carbs a day.I do 70f/25p/5c.I've tried carb loading a few times during.It has it's benefits.

Honestly,I just started out here & I don't want to push my diet on anybody.That's annoying as hell.I just figured I'd relay my experience with different fats that work for me & MCT or coconut oil have been beneficial to my diet.

MCT is a very easy fat for the body to process. Best simplest way to describe it is...
Its like Ikea furniture. Some furninture you cant bring into the room. You have to build it in the room. Those are Long Chain Triglycerides (Fat from sugar). Once built in the room they are very hard to get out. Your body looks for easier sources of energy and usually ignores those. And if it really needs to use them, it will have to take them apart. Its the reason why we have to be careful adding too much easy fat. It stops the body from accessing your own fat.
The medium ones are a very easy source of fat that can float in and out of fat cells as needed. The body likes to use these. So much so that when bodybuilders go into a starvation phase pre contest, they use these for energy.

I appreciate your insight Jake.I'm always learning.

 

[zeke]

I'm in ketosis according to the keto sticks.I track my macros meticulously.I eat an average of 20 net carbs a day.I do 70f/25p/5c.I've tried carb loading a few times during.It has it's benefits.

Honestly,I just started out here & I don't want to push my diet on anybody.That's annoying as hell.I just figured I'd relay my experience with different fats that work for me & MCT or coconut oil have been beneficial to my diet.

MCT is a very easy fat for the body to process. Best simplest way to describe it is...
Its like Ikea furniture. Some furninture you cant bring into the room. You have to build it in the room. Those are Long Chain Triglycerides (Fat from sugar). Once built in the room they are very hard to get out. Your body looks for easier sources of energy and usually ignores those. And if it really needs to use them, it will have to take them apart. Its the reason why we have to be careful adding too much easy fat. It stops the body from accessing your own fat.
The medium ones are a very easy source of fat that can float in and out of fat cells as needed. The body likes to use these. So much so that when bodybuilders go into a starvation phase pre contest, they use these for energy.

I appreciate your insight Jake.I'm always learning.

Bro I have followed the bullet proof diet since way before there was that cute name of bullet proof. Here is the deal..once your body adapts to burning fat instead of carbs you are on your way to a life of leaness. I understand what jake says but for me fat is fat is fat. Keep this in mind. There is a minimum daily requirement on protein for you to stay alive. Same goes for fats.They are essential to life. No such thing exists for carbs. I do not like them, I burn FAT for energy. To me fat is fat. I use all of them..olive,walnut,coco clarified butter. That is what my body loves and thrives on. For some reason I eat all of these fats and my BF stays at 4%. Don;t think that Vince Gironda was a fool...he was so far ahead of his time.It takes about 3 months before your body forgets about carbs and loves fats. To me and just my opinion, carbs are junk.

 

[Gymjunkie38]

Ive done keto and every other diet and too each there own but being flat and not growing doesnt help me without carbs I dont progress the way I want . he described his diet and it had carbs in it and was not a ketogenic diet my advice was too use the fats that burn faster and stimulate fat burning . there are alot of good fats when it comes raising your HDL witch is important but when it comes too getting shredded too get on stage some are better than others . this isnt my internet research its years of trial and error differant coaches some good some bad . now I have dound what works for my body were not all the same .

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[zeke]

Ive done keto and every other diet and too each there own but being flat and not growing doesnt help me without carbs I dont progress the way I want . he described his diet and it had carbs in it and was not a ketogenic diet my advice was too use the fats that burn faster and stimulate fat burning . there are alot of good fats when it comes raising your HDL witch is important but when it comes too getting shredded too get on stage some are better than others . this isnt my internet research its years of trial and error differant coaches some good some bad . now I have dound what works for my body were not all the same .

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I think the biggest problem with keto is that it takes so long for the body to adjust.It took me nearly 3-4 months. Diet is hard but dieting with no carbs is harder, but once you get there it is a life of leaness. I am not ever in a get bigger mode,so that is not a goal. My hdl is 30 and ldl 80 despite the high fat diet, along with low test/dec cycles.
I do get carbs from carrots, beets,apples etc but it stays from 60-100 grams.
Like you said to each his own, and to his own body type and goals

There are many keto diets around. Dan Duchaine and his Body Opus, Atkins, South Beach, Vince etc, but the one who started it all was Dr Mario DiPasquale. He actually called his diet the anabolic diet. Am posting the for everyone to peruse.

https://www.eroids.com/forum/genera...by-dr.-mauro-dipasquale-free-pdf-for-the-bros

 

[Gymjunkie38]

I think the biggest problem with keto is that it takes so long for the body to adjust.It took me nearly 3-4 months. Diet is hard but dieting with no carbs is harder, but once you get there it is a life of leaness. I am not ever in a get bigger mode,so that is not a goal. My hdl is 30 and ldl 80 despite the high fat diet, along with low test/dec cycles.
I do get carbs from carrots, beets,apples etc but it stays from 60-100 grams.
Like you said to each his own, and to his own body type and goals

There are many keto diets around. Dan Duchaine and his Body Opus, Atkins, South Beach, Vince etc, but the one who started it all was Dr Mario DiPasquale. He actually called his diet the anabolic diet. Am posting the for everyone to peruse.

https://www.eroids.com/forum/genera...by-dr.-mauro-dipasquale-free-pdf-for-the-bros

Its perfect if your happy with current build but want too stay lean . I compete in open bodybuilding and too be competitive on the national level and get a pro card I need another 20 lbs .im 270 in the offseason at about 8 percent bodyfat I want too be 280 peeled stage ready not gonna do that without xarbs

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[Jake]

Its perfect if your happy with current build but want too stay lean . I compete in open bodybuilding and too be competitive on the national level and get a pro card I need another 20 lbs .im 270 in the offseason at about 8 percent bodyfat I want too be 280 peeled stage ready not gonna do that without xarbs

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lol...not just carbs but lots of carbs to hold 280 and peeled. From what I have seen the competitive BB's, and I am by far no expert on competetion, it seems they go low carb in the last few weeks before a show.

 

[Gymjunkie38]

Too deplete and reload at the end and how long and how low is very dependant on the individual. But when I deplete and and all my glycogen stores are gone I look softer and 15 lbs lighter

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