Week 4 – Contest Diet

What’s my super cool revolutionary diet trick that is going to make me the next multi-millionaire fitness guru? Ostrich eggs!!! Yep, I got tired of cracking so many eggs all the time so I switched over to the giant Ostrich egg. Have you ever seen one of these things? There like the size of a mini-football and cost $30 for one egg. It reminds of the scene in Nacho Libre where Nacho climbs to the top of the mountain and drinks the Eagle Egg for super powers.I’m just joking by the way. But sometimes I do get sick of cracking so many damn eggs.

Whether you are getting ready for the stage, the beach, a wedding, or just trying to maintain a healthy bodyweight, there’s no doubt that diet/nutritional intake is by far the most important piece of the puzzle. I’m sure most bodybuilders and fitness athletes would agree. When you see someone ripped at 4% body fat, rest assured they sacrificed and were extremely disciplined with their food intake. You can’t make up for a poor, or even decent diet, with more time on the treadmill. If you want to look great, you can’t just have an average diet. For contest dieting, you have to have a warrior-like mentality.

As with training I’ve studied the protocols of many different nutritional coaches, doctors, and natural bodybuilders. I’ve read everything from published studies in peer-reviewed research journals to fitness nutrition experts to commercial diet books. And as with the training, the more I learn the simpler and simpler I get with my approach (both for myself and for the clients I advise). I think part of the problem is that its human nature to always be looking for the next best thing or the easier way. And as athletes, we are always looking for that extra edge to push us to the next level. Sometimes that causes us to focus too much on minor issues while at the same time neglecting the bigger picture.

For dieting, the best formula I know for a starting ground is 1-1.5g of protein per pound of LEAN BODY MASS, 1-1.5g of carbohydrate per pound of LBM, and about 20-25% calories from fat. Then adjustments need to be made based on body type and progress. There are more extreme diets (extreme low carb or low fat) that may produce results, but there are some pretty hefty costs — hormonal deficiencies, metabolic disturbances, etc. You need certain amounts of all macronutrients for normal physiological functioning.Here is a look at my current plan:
Breakfast: 8egg whites, 1 cup rice, veggies (nori, spinach, or cabbage) 1 tsp macadamia nut oil
Midmorn: 4oz fish or chicken, ½ cup mashed yams
Pre workout: 25g whey or 10g BCAA, 12-16oz coffee
Post workout: 25g whey or 10g BCAA
Lunch/post workout II: 8egg whites, 1 cup rice, 1 tsp mno
Dinner: 4oz fish or chicken, ½ cup mashed yams, veggies
Night: 4 oz fish or chicken, ½ cup mashed yams, veggies

One of the reasons I’m really excited to be writing this blog is because I am trying to transition into more writing in the fitness industry. I currently run a private training business, but I’d like to branch out and reach more people through articles and books. My website is up right now, but I’m also in the process of revising it so I can have more content like articles. Look for some changes in the near future.

Next time I’ll give you an update on my current conditioning and introduce you to my support group. Until then, take care.