Off Season Diet - Competing next year

[colossus]

Hi Kerry,

I used to compete as a Junior with the EFBB & EPF back in 97 to 99, then had a long lay off, before returning back into serious training again last year. I've got the bug again and would love to compete next year at the BNBF Northern as either a Middleweight or a Novice.
I have gained back my muscle and the training's going very well, however I would appreciate it if you could critique my current off season diet? I'm currently 14 stone 2 lbs, 15% bodyfat (measured on Tanita scales) at a height of 5'8.
FYI - I am based in an office all day so I'm sat on my a@@ for the majority of the day!


Training Days

Breakfast - 6 egg whites, 2 yolks/3 slices wholemeal toast & Orange Juice
Supps - CNP Creatine Ester
Glucosamine

Mid Morning - Pro Peptide mixed with water

Lunch - 250g Baked Potato/150g Turkey or Chicken/Tbsp Olive Oil
Supps - Glucosamine

Mid Afternoon CNP Pro MR & Banana (Pre Training 2 hours before)
Supps - CNP Creatine Ester
Post Workout - Pro recover

1 hour later - 250g Baked Potato/150g Salmon or Turkey/Chicken/Tbsp Olive Oil
Supps - Glucosamine

Before Bed - Omelette (6 egg whites) with mushrooms onions etc or
CNP Pro MR mixed with a little bit of water, served as a pudding.


Non Training Days are the same except for my evening meal I don't have any carbs and obviously no Pro Recover.

Weekends I usually have a couple of cheat meals to break up the boredom of the diet etc.

Many thanks

Damian

[colossus]

Hi Kerry,

I used to compete as a Junior with the EFBB & EPF back in 97 to 99, then had a long lay off, before returning back into serious training again last year. I've got the bug again and would love to compete next year at the BNBF Northern as either a Middleweight or a Novice.
I have gained back my muscle and the training's going very well, however I would appreciate it if you could critique my current off season diet? I'm currently 14 stone 2 lbs, 15% bodyfat (measured on Tanita scales) at a height of 5'8.
FYI - I am based in an office all day so I'm sat on my a@@ for the majority of the day!


Training Days

Breakfast - 6 egg whites, 2 yolks/3 slices wholemeal toast & Orange Juice
Supps - CNP Creatine Ester
Glucosamine

Mid Morning - Pro Peptide mixed with water

Lunch - 250g Baked Potato/150g Turkey or Chicken/Tbsp Olive Oil
Supps - Glucosamine

Mid Afternoon CNP Pro MR & Banana (Pre Training 2 hours before)
Supps - CNP Creatine Ester
Post Workout - Pro recover

1 hour later - 250g Baked Potato/150g Salmon or Turkey/Chicken/Tbsp Olive Oil
Supps - Glucosamine

Before Bed - Omelette (6 egg whites) with mushrooms onions etc or
CNP Pro MR mixed with a little bit of water, served as a pudding.


Non Training Days are the same except for my evening meal I don't have any carbs and obviously no Pro Recover.

Weekends I usually have a couple of cheat meals to break up the boredom of the diet etc.

Many thanks

Damian

kk - You are having protein 7 times a day, are 198 pounds in bodyweight and you are off season bodybuilding which means you need a minimum of 1 and half grams of protein per pound of bodyweight. I've roughly calculated your intake based on your diet, and as sometimes (before bed) you'll either have 6 egg whites or Pro MR and on your off days no Pro Recover, you are anywhere between 200-250 grams of protein. I think your protein needs to go up by 50-100 grams depending upon which days.

Apart from that I think its a good diet but the biggest factor is are you getting bigger and stronger, only you know that.

[colossus]

Thanks for the advice Kerry.

I'll increase my protein on some of my meals and take it from there.

Yes I am getting bigger and stronger slowly, but have to keep an eye on my bodyfat levels as I put on weight quite easily.

Do you think my carb intake is fine as it is? As I mentioned earlier, apart from training 4 times a week, my activity levels are quite low.

Cheers

D

[colossus]

Thanks for the advice Kerry.

I'll increase my protein on some of my meals and take it from there.

Yes I am getting bigger and stronger slowly, but have to keep an eye on my bodyfat levels as I put on weight quite easily.

Do you think my carb intake is fine as it is? As I mentioned earlier, apart from training 4 times a week, my activity levels are quite low.

Cheers

D

kk - Your carb intake (providing you are using complex carbs split up over a minimum of 5 meals and not using sugars except for after training) is easy. Just keep one eye on your abs, look at my post to rightyho, I speak about abs there.