Contest Diet

    hi all
just checking what people think about this diet i started cutting up 20 weeks out its been 12 weeks now.
my current diet is as follows:
1.breakfast-100g sweet potato and one protien shake with flaxeed oil
2.then train after weights 1 protien and creatine HSC shake
3. 15 mins later 100g sweet potato and 100 g boiled ckicken
4. 1 hr cardio
5. 100g sweet potato and 100g chiken

then every 2 - 2.5 hrs i alternate salad and tuna or chiken with boiled veggies 300 to 400g and 120 g boiled breast chicken.

before bed i have 1 protien shake and 1 tablespoon flaxeed oil.

my problem is i can c changes on the stomach , chest ect bt the weight isnt dropping as fast.

You say your weight isn't dropping as fast (as before I assume).  If you are seeing physical improvements then that means that your routine is working for you, because the scale is the worst reflection of your progress.  Make sure you are keeping track of your body fat, because you could be gaining (muscle) weight and still losing fat which would be throwing off the scale numbers.
 
There is also a chance you might be hitting a plateau, in which case it is time to make some changes.  If you start carb cycling you will definetely start to see some changes, which means you would need to change your current diet (limit your starchy carbs i.e. sweet potatoes to once or twice a week).  Also, switch up your cardio routine.
 
 
 

can you provide some stats-height/weight total carolic intake and breakdown of macro nutrients

[image]http://img526.imageshack.us/img526/203/njmuscle66qg2.gif[/image]

    Yeah on the weekends im only on veggies n chiken as i dont do weights just 1 hr cardio so i cut out my carbs. But im thinking of going obly chiken every 2 hrs on the w.e and even cut the fiborous carbs out. wat do u think about that? i still have 45 days befoe my set date so i thnk i have enought time. my trainer keep telling me to be patient. and he doesnt believe in really counting the cals ect.. like i know i have 140g of carbs the days i weight train all around my training... cause i still do as heavy as i can btwn 4-6 reps,.

    yeah my height is 164 cms and i started off at 76 and currently im btwn 67 and 68