Hey all. Longtime lurker here on the forums. Back in May of last year I started the fitness lifestyle at 6’4", 280 lbs, and no experience with physical activity since I quit football in the 6th grade. Background was that I was finishing up my junior year of college and realized that I was going to start my senior year soon, my last chance to get things right and start living the life I always wanted. Was tired of being hung up on my weight.
Right now I am sitting at 225-230 lbs and am going to be featured in a certain men’s health and fitness magazine this summer. The photo shoot for my article is in 4-6 weeks. Needless to say, I want to look as good as possible. In a perfect world I would add 10 lbs of muscle and lose 10 lbs of fat, but I know this is isn’t going to happen, so I will focus on dropping some fat before the shoot. That means 4-6 weeks to drop fat without losing the muscle I have gained by doing weight training these past few months. I will post up my current diet/routine, but am looking for feedback from people who have experience with dieting for photo shoots or contests. What kind of strategies do you recommend for looking your best for a specific target date? I am thinking about what I should be doing now (4-6 weeks out), 1 week to go, and in the final days before the photo shoot. I have been pretty damn disciplined dropping this weight so far (which included a 3 month layoff for injury) so I am ready to listen, learn, and follow through.
DIET
9 AM - 1 packet instant oatmeal, 1 tablespoon natty PB, cinnamon; small glass of skim milk
12 PM - 8 oz chicken breast, spinach salad with olive oil, 1/2 cup cottage cheese, 1/2 cup black beans
3 PM - 1 handful raw almonds, 1 cheese stick
6 PM - 6-10 oz of beef/chicken/turkey/fish, 1 cup broccoli, 1/4 cup feta cheese w/ cucumbers and olive oil
9 PM - 1 serving greek yogurt
ROUTINE (5-6 days/week)
1 - Chest/Bis
2 - Back
3 - Shoulders/Tris
4 - Legs/Abs
5 - off
6 - repeat
After each weightlifting session I do 15-20 mins on the bike (5-10 mins of this is interval training 30s on and 30s off).
Any help would be great guys. Just to recopy my questions:
Looking for feedback from people who have experience with dieting for photo shoots or contests. What kind of strategies do you recommend for looking your best for a specific target date? I am thinking about what I should be doing now (4-6 weeks out), 1 week to go, and in the final days before the photo shoot. I have been pretty damn disciplined dropping this weight so far (which included a 3 month layoff for injury) so I am ready to listen, learn, and follow through.
I would think you would need to research and implement some kind of cycling approach to your nutrition. Also, there are a lot of examples on this board of people posting their cutting diets and routines Working up to performances, etc.) The Mighty Stu and Dark Iron come immediately come to mind.
On first glance, it does not look like you are eating enough protein to protect/save muscle while you cut.
I also think you should eat old fashioned oatmeal and not the instant kind.
Thanks for the response. I have looked through some threads and have a good sense of carb cycling. Do you think my diet as it currently stands is sufficient for a low-carb day? I would add in some clean carbs (sweet potatoes, brown rice), but not sure how often. Once a week at my current BF seems sufficient to me.
9 AM - 1 packet instant oatmeal, 1 tablespoon natty PB, cinnamon; small glass of skim milk
12 PM - 8 oz chicken breast, spinach salad with olive oil, 1/2 cup cottage cheese, 1/2 cup black beans
3 PM - 1 handful raw almonds, 1 cheese stick
6 PM - 6-10 oz of beef/chicken/turkey/fish, 1 cup broccoli, 1/4 cup feta cheese w/ cucumbers and olive oil
9 PM - 1 serving greek yogurt
PRE/POST WORKOUT - 2 Whey Shakes
Forgot to include 1-2 whey protein shakes in initial my diet listing. Does that bump me up to sufficient protein? The instant oatmeal is on account of my living in a dorm room and only having access to a hotpot in the morning that boils water. The oatmeal is plain so I avoid all that sugary crap in the flavored packets.
Must not have gone through, inbox is empty.
Still wondering if anyone had any thoughts.
Ok I have never Dieted for a Photo Shoot or a Bodybuilding Comp, but When I go on Vacation like a cruise or a resort I always got through a quick 8 week shred just to make sure I’m REALLY lean. Tho I don’t reall get out of shape, I always have visible abbs.
First Question is how lean are you now?
The best you can do before your shoot is to lose between 7-10 lb’s of fat without loosing muscle, now after this you can manipulate your water and shed another few pounds through, Sodium manipulation and carb depleting and whatnot. Read the Article “shredded in 6 days”
As for you Diet Where do I start, You are not a 150 girl (No offence) You weigh 230lb’s and are eating WAY TOO LITTLE even for a diet.
Your Breakfast contains maybe 9 grams of protein and 300 calories… that’s just silly. Get up have your oatmeal and have nice big egg meal or at least get a good protein shake in you with at least 50 grams of protein.
Your 12pm meal looks good!
3pm is messed up, after 3 hours you are going to eat maybe 200 calories. If you like eating your nuts and cheese thats fine but Please have a protein shake here with again at least 50 grams of protein (and BTW protein shake’s arent as good as having an actual protein meal while dieting, the thermic effect of actual protein food like Tuna,steak and chicken is much higher than a protein powder but its better than nothing)
6pm looks alright!
Greek yogurt at 9 is fine but if you really want to bust ass in the gym Id eat a little more. But its your call.
Pre and Post is fine, throw in some glutamine post workout for good measure. I see you don’t have any carbs post workout. I guess thats because its your last meal of the day am I right?
Training looks decent.
Anyways hope that helps man, Don’t be afraid to up that protein intake. Good Luck to you
Just posted this in another post.
3 hours after your workout, your body is like a dry sponge, blood sugar is low, and your body NEEDS and WANTS to soak up nutrients. So you basically have 3 hours (and 3 hrs Is really pushing it) to stuff in the bulk of your calories of the day for them to be used properly and more importantly, efficiently. AKA red meat and fast carbs:
Meal 1: 1 scoop whey, 1/2 cup oatmeal
Meal 2: Meal Replacement Shake
Meal 3: Chicken Breast, Crunchy green Veggies or Large Salad
Meal 4: Meal Replacement Shake
Meal 5: Pre-workout 2 scoops whey, Immediately Post-workout 2 scoops whey
Meal 6: (Within those 3 hrs) Baked Potato, LEAN Ground beef or LEAN steak
Meal 7: Pre-Bedtime Meal Replacement Shake
That’s how my day is mapped out. Caloically speaking, the potato and steak meal is about 700 calories right there. coupled with the 2 scoops of whey protein, you have nearly 1000 cals of nutrition within those three hours, therefore your body sucking it up like a sponge when it needs it.
Grow muscle the Smart way. Do your cardio on your off days, VERY INTENSE for 16-30 mins, depending on if you’re losing fat or not.