T Nation

Feedback on My Plan Appreciated

I’ve been roaming around this site for at least a couple years now, but you’ll notice this is my first post. I’m posting with the hopes of receiving some constructive criticism regarding my nutritional strategy and training program. Current stats are as follows: 27 years old, 6’3", 260 lbs, 10% bf. I have been training seriously for approx. 5 years, prior to which was spent mostly training sport-specific with a strong focus on cardiovascular work.

A typical day looks something like this. Feel free to take note, 'cause I’m about to put on a clinic:

Meal 1
500 mls egg whites, 1 whole omega-3 egg, 2 slices turkey bacon, 1 grapefruit, 1 avocado

Meal 2
8 oz lean beef or salmon fillet, mixed veggies

[Work out - 40 mins cardio]

Meal 3
8 oz tuna fillet, mixed veggies, 2 oz almonds/organic peanut or almond butter

Meal 4 (1 hour pre-workout)
8 oz chicken breast, 1 cup cooked brown rice, mixed veggies

[Work out - weights, cardio only pre-contest]

Meal 5 (immediately post-workout)
8 oz chicken breast, 2 cups cooked brown rice, mixed veggies

Meal 6
8 oz white fish fillet, mixed veggies

Meal 7
500 mls egg whites, 1 omega-3 egg, 1 avocado or 2 tbsp organic peanut/almond butter

Nutritionally speaking, I’m currently in a post-contest phase (read lean bulk) so will throw in a cheat meal 2 or 3 times a week, but my food choices remain sensible. Keeping bodyfat levels in check is a priority, hence my morning cardio session - steady-state, heart rate approx. 120 bpm.

I intend on stepping on stage again in July, where I will compete in the BCABBA Championships. I qualified by placing 3rd at the '09 SWCF back in November, my first show.

Any thoughts???

Looks solid. You have your diet and training in check and I doubt any of us knaves could give you any negative feedback. Have you worked with a bodybuilding coach before? They might be able to shed more light on your program.

The only thing I see missing is probably some sort of peri-WO protocol which has been discussed to death. IMO, the sources of simple CHO and proteins aren’t as important as they’ve been made out to be. I’d recommend ~50g simple CHO pre/during your workout mixed with 25g of protein. The extra calories won’t hurt in the offseason.

A good acquaintance of mine is a national-level competitor up here in Canada, and made some minor adjustments to my current diet, suggesting something as simple as a simple sugar sports drink while lifting. As far as peri-workout nutrition goes, I’m still on the fence about it.

I appreciate the logistics of incorporating protein and fast-acting carbs during the training session, but the old school side of me reasons that a solid pre- and post-workout meal could be equally as suitable. As with all things, trail and error is probably the best protocol.

Your diet seems solid…when are you competing?

July 24th - well over 6 months out.

Very good, clean diet… When I first read it, I thought "Damn, that should be a sticky for all the kids asking questions about “what should I be eating”…

My only question, is what are your meal timings?

Looking at it, it appears you work out around noon, or before dinner…

Where in BC are ya?