22 years old endomorph (Don't handle carbs well) off season 230lbs in season 205-210lbs at 6'5

Meal 1
3 OZ Yam - 1P 21C
2 cup egg whites - 48P 8C
5 EFA’s - 5 F
1 Sesamine - 1F
Total 49P 29C 6F

Meal 2
6oz chicken- 42P 6F
1 cups broccoli-2P 4C
Total – 44P 4C 6F

Meal 3
5oz chicken 35P 5F
1 cup broccoli 2P 4C
Total – 37P 4C 5F

Pre workout meal
1can of tuna - 35P 2.5F
6oz yam - 3P 42C
Total – 38P 42C 2.5F

Post workout meal
1 can tuna 35P 2.5F
6oz yam 3P 42C
Total – 38P 42C 2.5F

Meal 6
5oz chicken - 35P 5F
1 cups broccoli- 2P 4C
1 Sesamine – 1F
Total 37P 4C 6F

Meal 7
5 oz chicken 35P 5F
1 cup broccoli 2P 4C
2 EFA - 2F
1Sesamine 1F
37P 4C 8F


P –280 C- 129 F- 36
Total Cal 1,960

My carbs are high enough where I have alittle bit of energy for my workout and to get me through the day but low enough where my body will burn fat at a good rate...Once the contest gets closer I will drop the carbs more, the fats alittle and keep the protein the same

Suppliments - BCAA's, L GLutamine, L-Carnitine, Multi, Sesamine, fish oils, GDA's at my high carb meals and for a fat burner I am giving a product called MiracleBurn a try...

Let me know if you guys think I should change anything.

That is a pretty decent diet. You should have a carb up day now and then.

uhhh..... X........ did you look at his calories?


its WAY too low to begin a contest diet, ESPECIALLY at your weight.

I would include more fats in your diet. You dont have enough.
You dont have enough carbs either. 129 g of carbs is WAY too low, even for an endo.
I would have at least 200-250 g of carbs, if your starting off.

You want to start off with a relatively high calorie diet (a bit less than maintenace of course) and then gradually reduce the calories to prevent your metabolism from adjusting.

Initially you will see fatloss, but later on, what are you going to take off from your diet once you see a slowdown?
That would lead to muscle loss, from having very little calories.

I agree with Op entirely. Fats too low. Cals too low to start.

not starting...I have been on the diet for a wile only acouple weeks left...the fats are 15-20% of my total cals thats what they should be at from what ive heard

What do you weigh now?

223lbs 6'5

I think that diet would be good for like 8 weeks out or something, but not starting

right now im 2 weeks out and I started that diet when I was 6 weeks out...tomorrow I will drop 3oz yam from the diet...21g's of carbs and that should tighten me up a bit

seriously...do whatever works for you, no one really knows your body like you do...very low carb works for me, i stick to half servings of grapefruit and yams (no skin)...on my loading days. ...if ur 2 weeks out I would stay drop the tuna (if its canned, loaded with sodium) in favour of halibut or tilapia. If tested show, I reccommend taraxatone to dry you out...start taking it a few days before the show...day of bring a slab of cheesecake - you'll be depleted so the fat and sugar combination is perfect meal for the day of...preferably 10 mins before jumping on stage take a few spoonfuls of the stuff...keeps you smiling too.

...but what do I know...I don't even compete

do you weigh you chicken breasts on a scale or something...how do you know if it's 6 oz or 5 oz?

I would imagine thats how he knows

Yea I do...I cook it on the forman grill then get all the water out of it and weigh it on a food scale...Gotta weigh your food if you want to compete succesfully IMO