Really dorian diet precontest ??

[Francisco espin]

is really that one of your pre-contest diet.


Meal 1: 12 Egg Whites, 2 Yolks
150 grams Oatmeal
1 Banana

Meal 2: Protein Shake
40g protein, 20g carbs, 3g fat

Train
PostTraining: Post workout Carb/Protein drink

Meal 3: 250grams Chicken Breast
100 grams White Rice
1 cup Brocoli

Meal 4: Protein Shake
40g protein, 20g carbs, 3g fat
1 Small Baked Potato

Meal 5: 250 grams Lean ground Beef
300 grams Sweet Potato
1 Cup Vegetables

Meal 6: 10 Egg Whites
75 Grams Oatmeal

[Chrisco915]

This is the info I have:

Typical daily meal schedule – pre-competition phase:

3,500 calories – 50% - 55% carbs, 30% protein, 15% - 20% fat

7am - Meal 1 500 grams oatmeal, 6 egg whites, 2 yolks, 2 slices whole wheat toast, banana
10am - Meal 2 mid-morning 40-grams of protein (powder mixed with water), 300-grams potato
1pm - Meal 3 200 grams chicken breast, 100 grams rice, 100 grams mixed vegetables
4pm - Meal 4 40 grams of protein, banana
6pm - Meal 5 post-workout 70 grams of carbohydrate powder, 30 grams of protein powder
7pm - Meal 6 200 grams of extra lean beef, 300 grams baked potato, 200 grams broccoli
10pm - Meal 7 40 grams of protein powder, 50 grams oatmeal


This is Dorian’s pre-competition cut diet (eating at his strictest) yet this menu seems hardly inhumane. The key is the type of foods, the timing of ingestion and the mixing of the various foods together. Everything within the diet is selected and prepared and placed for a specific reason.

For example; the first meal of the day is delayed until he completes his early morning cardio session. Glycogen, low coming off the sleep/fast cycle, exhausts itself and at that point body fat is mobilized to fuel the aerobic session. Once the cardio session is complete he replenishes depleted carb stores to curtail controlled catabolism. Throughout the day at equal time intervals he eats. Every two to three hours he refuels in some manner or fashion. He establishes and maintains continual anabolism. The meals are comprised of a protein portion, a fiber carb portion and a portion of starchy carbs. Fiber retards insulin released by starch carbs – protein does also to a lesser degree.

Dorian kept his fat consumption to a realistic (for a pro bodybuilder) 15 to 20% of total calories. He would train in the afternoon and as soon as his brutal training session was over he would re-supply his body with exactly what it needed in the form of a protein/carb shake. He wanted to retain as much of his awesome muscle mass as possible and not consume a single calorie more than necessary to do that! By hovering at the caloric balance point and using the caloric cost of exercise to create a negative energy balance, fat was systematically burned to cover caloric shortfall. He would keep this methodical regimentation up for 12 straight weeks, every single day, without a single break. In order to have his body fat level down to 2-3% on the day of competition, he would maintain a decent number of calories in the face of dramatically increased physical activity: more cardio, more lifting, longer session with poundage designed to etch and shape final muscular detail – the bulk building phase ended months ago.

This is all about melting the last vestiges of fat off the body without destroying mass. The razors edge. No room for error or momentary lapses in discipline – at this levels those who lapse end up 17th. He fuels himself with food throughout the day: he still eats fruit and beef and potatoes. Hardly gulag fare…this approach works: as attested by bodybuilders everywhere who are obtaining sub-10% body fat percentiles on a widespread basis using a similar template to the one used be The Diesel.