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Thread: 10 weeks out

  1. #1
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    Default 10 weeks out

    21 years old competing in mens physique for the first time. Started my prep 16 weeks out at 5'10'' 224lbs. I am currently 10 weeks out and weigh 202 fasted in the AM. I was just wondering your opinion on my progress and what I should aim for and improve on. Macros for the day are typically 250g protein, 50g of carbs, and 65g of fat. I typically throw in a cheat meal once a week depending on how flat I look I either do a sushi buffet, or a dirty cheat from a fast food veneu. I would like to think I'm seeing good progress but I would like to know if there are any dietary changes you guys would reccomend. As for my training, I do fasted cardio 5 days a week on the treadmil for 30 min and roughly burn 480 calories each session. As for weight training I do back/mon chest/tues arms/wed off/thurs shoulders/fri legs/sat off/sun. I know my picture taking skills are rather terrible to say the least but any advice would be greatly appreciated!



    before.jpgbefore2.jpgbefore3.jpg
    start 224lbs 16 weeks out


    image.jpgimage2.jpgimage3.jpg
    202 10 weeks out

  2. #2
    IFBB Pro & Senior Forum Administrator tammyp's Avatar
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    why such a drastic diet? for a keto based diet like this fats should be much higher.
    you seem where you should be but I would focus on delt and back width.
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    I initially carb cycled the first 3 weeks and didn't see the results I wanted so I dropped my carbs. Would you recommend a keto vs a carb cycle ? After my cheat meals filled with carbs I typically blow up and that scares me and makes me think I'm sensitive to carbs which I know sounds unreasonable . Thanks for the help I appreciate it !

  4. #4
    IFBB Pro & Senior Forum Administrator tammyp's Avatar
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    nothing wrong w keto, but your fats need to be higher. look in daves thread for his keto info
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  5. #5
    IFBB Pro & Senior Forum Administrator tammyp's Avatar
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    Here's my high protein/moderate fat/low carb ketogenic diet:

    For a 200lb+ Man



    MEAL #1
    5 whole Omega-3 Eggs (with 4 additional whites)

    MEAL #2
    SHAKE: 54g Whey Protein Isolate*** with 1.5 Tablespoon of All Natural PB


    MEAL #3
    “Lean Protein Meal” 7oz (cooked) chicken (or Turkey, or Tuna, or tilapia, flounder, or cod) with 1/3-cup RAW almonds, cashews or walnuts

    MEAL #4
    SHAKE: 54g Whey Protein Isolate with 1 ½ tablespoons of All Natural Peanut butter (no sugar added)

    MEAL #5
    “Fatty Protein Meal” 7oz (cooked) Salmon, Swordfish, or 8oz RED MEAT (filet mignon, or top round cut) with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar

    MEAL #6
    SHAKE: 54g Whey with 1 ½ tablespoon all natural peanut butter OR 4 whole Omega-3 eggs

    *****MEAL ORDER IS UNIMPORTANT. ALL MEALS ARE EQUAL.


    ***ONCE A WEEK, HAVE A CHEAT MEAL (instead of MEAL #6) – try to make it the last meal of the day (start after 2 weeks on the diet)
    __________________________________________________ _________________
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  6. #6
    Physique Critique Judge Jude2's Avatar
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    You are doing a great job leaning out. You have a good physique, just keep getting learner. You have to keep your fullness in your chest, shoulders and back, so keep an eye on that while coming down.

  7. #7
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    Thanks for your help Tammy and Jude, I really appreciate it! I Started the Keto diet, I will be posting updates every 2 weeks, please check back and let me know what you guys think !

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