Dealing with hunger on contest prep

Hey guys I'm now exactly 23 days out from show day ( basically 3 weeks )

Height 1.71m , age 22 , weight 68kgs and bodyfat definitely around 7%.

Cycle :

375mg Test e a week
225mg Masteron enanthate a week
30mg anavar a day
50mg proviron a day
40mcg clen a day ( cycle 2 days on 2 days off ,been using 20mcg we increased to 40mcg this week )
15mg cardarine yohimbine blend ( cycle on and off in between clen usage )
1mg arimidex eod

We still have a very tiny amount of fat to burn in the lower ab and lower back region then the rest is water weight. Coach has cut out around 900 calories straight from my diet and I am suffering as I am incredibly hungry.

I train 6 days a week with weights for 1.5 to 2 hours plus 1 hour fasted cardio ( 5 to 6km walk 1 hour a day )

Sleep around 6.5 hours a day..

Meal 1 : Post fasted cardio plus pre workout meal combined ( 16H45 )

60g oats
6 egg whites
50g pineapple
1 scoop whey protein
100 to 120g banana
1 tbspn cinnamon
1 tbspn coffee

post workout : 1 scoop whey plus 1 tspn cinnamon ( 20H30 )

Meal 2 : ( 21H15 )

170g chicken fillet
120g basmati rice
50g green beans

Meal 3 : ( 01H00 )

170g chicken fillet
50g green beans

Meal 4 before bed:( 07H45 )

7 egg whites
50g pineapple

All sauces have been cut out, chicken is prepped using ginger and garlic mix with some salt. Coach has not cut out salt from diet only the sauces and marinades.
Including my dry spices used ( masala,chilli powder and turmeric ) the total calories come to roughly 1477 calories lets just say 1500 calories.

Protein is at 196g,carbs 133.75g,fats 17.33g..

currently just drinking lots of black coffee to keep me from eating more but sometimes it is't enough. you may notice there is a HUGE 6.5 hour gap where i have to stay without food and that's where I'm getting killed as I am at work during this time period. Should I just suck it up and suffer it out since there is no foods for me to indulge in at work as my lunch is my pre packed meals? or do you recommend a diet soda/ carbonated beverage ? I know my coach will want me to get insanely peeled and monitor my progress in detail without having bloating issues or water retention.

There are 2 things you can try.
Eat a banana with a palm of Almonds or Cashews about 25g with that 1pm meal. Or Take Subutramine.

The sibutramine works very well.

You need to suck it up and live with the hunger pains it is part of the process. The last few weeks of competition prep I become a total asshole with everyone due to the hunger pains and energy level are down the drain. Sex drive will also become zero the last couple of weeks as your body starts fighting you. At the end the suffering will be worth it just to see your body transforming to levels you thought were not possible. Remember to take enough photograph and log the process for the next prep.

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You can some variety to your diet and still reach for bf% goal and feel a bit less like death . Diet sodas are FINE. Salt is FINE. You can drop salt later and lose water quick. Cutting 900 calories suddenly from a diet is not good, but if you aren't lean enough at 3 weeks out drastic measures might be needed.

Add leafy greens, peppers, cucumber, squash that keep you feeling full longer. Super low calories.

You can swap pineapple with your breakfast with 80g strawberries. Same calories.

Basmati is my stable carb source but I switch my basmati for low fat 'tortilla affair' wraps from Spar. If you drop the banana, and swap the basmati for 2 low fat wraps you can split your 2x 170g chicken meals into 3x portions so you can get in 5 meals a day with the same total daily calories.

One wrap has almost the same calories as 100g of Basmati, just 1g of fat difference. Fill it with a combo of peppers, cucumber, lots of spinach or lettuce and take one to work. 1 cup of spinach is like 7 calories. You can eat that all day and you will suffer quite a bit less. Add lots of salad greens- It's filling and f'all calories.

Make sure you're getting in enough omega 3's.

thank you very much for this advice MA! Although i must ask will swapping the rice for the wrap have an effect on my digestive system ? My coach planned this diet out to specifically keep my gut health in check which is why he put pineapples and basmati rice in there. We pulled the sweet potato and white bread to lower my carb intake when progress slowed down. then pulled out extra lean beef mince to lower fat intake. I'm using 5 tabs of dischem omega 3000 a day

Yeah shot bru I've been feeling like that. well the anavar gives me involuntary stands but like i have zero energy to bother hitting a shake... and yeah I actually forgot i made this post lmao so I decided to just suffer it out. Now I just saw MA's response and really considering it. Next week I think my coach will pull out the 60g oats from my plan but that will be confirmed this sunday

Also. No idea how to post pics here could you link me something here on how to do so? will put up pics of me 8 weeks ago compared to now

jooceboi456 wrote: thank you very much for this advice MA! Although i must ask will swapping the rice for the wrap have an effect on my digestive system ? My coach planned this diet out to specifically keep my gut health in check which is why he put pineapples and basmati rice in there. We pulled the sweet potato and white bread to lower my carb intake when progress slowed down. then pulled out extra lean beef mince to lower fat intake. I'm using 5 tabs of dischem omega 3000 a day

Wraps will only cause gut issues in people who are gluten intolerant. Toast them as well. It will bloat your stomach like bread does. Rice is the 100% safe way to go but really not necessary for 9/10 people. I wouldn't change TOO much so close to your contest but try this for one day and see how you feel: Try the wraps with the greens, and split your chicken to add an extra meal to minimise the time between meals.

jooceboi456 wrote: Also. No idea how to post pics here could you link me something here on how to do so? will put up pics of me 8 weeks ago compared to now

Go to imgur.com, click 'new post', ukpload your pics and post the link.

Where's those pics? Let's have a look. Since the contest is off, let us see your hard work before you pack on some fat again.

imgur.com/nTF7WQh

First Pic beginning of prep

imgur.com/6Lw5PTj

This and pics below are from last week sat

imgur.com/ZmVn3bi
imgur.com/6Lw5PTj
imgur.com/dB7rGL9

OK so I've put on a little bit of weight since these pictures but working on losing it as it's definitely water weight. Skin still tight so just zero carbing for tomorrow and Friday and see how I look. Then maintain and maybe gain from there on

imgur.com/h0E7XqO
imgur.com/utnhPOs
imgur.com/0Mm1zRf

wow !! respect.

pretty dope shreds and veins their man !!!

jooceboi456 wrote: imgur.com/h0E7XqO
imgur.com/utnhPOs
imgur.com/0Mm1zRf

Looking great

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Good job man. Definitely on point with conditioning for 3 weeks out.

Looking good man , well done

Fantastic, job well done.

Sorry guys was in a rush then it made me delete a few links and I may have confused them ahah
imgur.com/08BzGkJ

This first one is 4th Feb beginning of prep ( actually came down with the flu and put on alot of weight around the waist as you can see)

imgur.com/DDN3pkU

This Pic taken 7th March

imgur.com/chuXe0R

And this last Pic taken today 19th March with a bit of weight gain ( had a bit too much fun with cookies, ice cream, chocolates and a variety of flavours of peanut butter jars)

Thanks for the positive comments gents I appreciate it! Zero carb did well today as you can see, still 3kgs heavier though but not too worried as we've got some good time to lose it again. Will definitely keep posting progress pics here especially now that I know how to upload

Also, just want to know if anyone else thinks my body fat guess is inaccurate? And if anyone's got any pointers on what needs to be improved on for my division ( athletic physique) I'd greatly appreciate it

jooceboi456 wrote: Hey guys I'm now exactly 23 days out from show day ( basically 3 weeks )

Height 1.71m , age 22 , weight 68kgs and bodyfat definitely around 7%.

Cycle :

375mg Test e a week
225mg Masteron enanthate a week
30mg anavar a day
50mg proviron a day
40mcg clen a day ( cycle 2 days on 2 days off ,been using 20mcg we increased to 40mcg this week )
15mg cardarine yohimbine blend ( cycle on and off in between clen usage )
1mg arimidex eod

first off your Clen bein used 2 days on 2 days off is a big waste of time, clen has a half life of 36 hours, so even in the 48 hours you arent using it, there is still clen in your system causing receptor downgrade. clen is best used 3 weeks on 2 weeks off, week 1 40mcg a day, week 2 80mcg a day, week 3 120mcg a day, 2 weeks off.

We still have a very tiny amount of fat to burn in the lower ab and lower back region then the rest is water weight. Coach has cut out around 900 calories straight from my diet and I am suffering as I am incredibly hungry.
keepers 900 calorie jump is DRASTIC. you are going to suffer with your weight training and hunger like you are worried about, i don't know why he didn't start with 200 cals

I train 6 days a week with weights for 1.5 to 2 hours plus 1 hour fasted cardio ( 5 to 6km walk 1 hour a day )

Sleep around 6.5 hours a day..

Meal 1 : Post fasted cardio plus pre workout meal combined ( 16H45 )

60g oats
6 egg whites
50g pineapple
1 scoop whey protein
100 to 120g banana
1 tbspn cinnamon
1 tbspn coffee

post workout : 1 scoop whey plus 1 tspn cinnamon ( 20H30 )

Meal 2 : ( 21H15 )

170g chicken fillet
120g basmati rice
50g green beans

Meal 3 : ( 01H00 )

170g chicken fillet
50g green beans

Meal 4 before bed:( 07H45 )

7 egg whites
50g pineapple

All sauces have been cut out, chicken is prepped using ginger and garlic mix with some salt. Coach has not cut out salt from diet only the sauces and marinades.
Including my dry spices used ( masala,chilli powder and turmeric ) the total calories come to roughly 1477 calories lets just say 1500 calories.why cut spices that are known to increase body temperature and be thermogenic in nature? makes no sense really

Protein is at 196g,carbs 133.75g,fats 17.33g..

your calories ARE WAY TO Low. 1800 daily is where you should be at your lowest, protein at 2,5g per kg LBM is perfect. but you are way down on where you need to be. i would maybe bring your carbs down to 80g for 2 days, then up to 130g for a day, and increase dietary fats. Low carb dieting has been known to block a2 receptors which make stubborn fat, stubborn. the incredibly low fat part of your diet will be aiding in being ravenous, flat slows down the digestion of protein and carbs.

currently just drinking lots of black coffee to keep me from eating more but sometimes it is't enough. you may notice there is a HUGE 6.5 hour gap where i have to stay without food and that's where I'm getting killed as I am at work during this time period. Should I just suck it up and suffer it out since there is no foods for me to indulge in at work as my lunch is my pre packed meals? or do you recommend a diet soda/ carbonated beverage ? I know my coach will want me to get insanely peeled and monitor my progress in detail without having bloating issues or water retention.
have you thought of doing intermittent fasting? this may help you with your hunger. drinking loads oof coffee and taking tons of stimulants has an adverse effect on a few things. 1. ) you are constantly running on stimulants. 2.) you can just suffer majorly from burn out from constant stimulant use.

i wanted to ask you what are your sleeping patterns like. it has been shown in studies that sleeping less than 6 hours a day increases hunger and insulin resistance which would also hinder fat loss.

the last show i did and 00pump can attest to this, i was peeled to the bone, i did this doing IIFYM, intermittent fasting, no cardio, and TRT, training full body 5x a week, 6 weeks out i decided to do the show, and added in 30mg anavar and winstrol and 200mg of masteron E weekly (cos i had half a bottle). on the day before the show i was still taking in 20g of salt per day and 6L of water. carb load after making weight was up to about 2000g of carbs,from burgers, granola bars, lemon meringue pie, sweet etc. 00pump joined me that night and can attest the more i ate the harder i got, and condition was pretty insane after that

in 2016 when i did the last show of mine i was doing 2 hours of cardio a day, more drugs than i like to admit, stimulants, the works and training 7 days a week.

this is the take home from this is : Dont over do the cardio, at that calorie level you wouldn't need cardio . 2 don't drop fat intake to low. 3 make sure you are getting adequate sleep. 4.) have regular refeeds.
here are some pics of my condition to show you why sometimes less is more.