Hello my name is Dr. Jeff Golini, and welcome to “Ask the Scientist” this show is about busting myths bringing you the truth. Hey the last 3 weeks or two weeks we’ve been talking about Dr. Jeff’s pre-contest diet. I started with the first episode with week 16 down to week 12 the separate, second episode went from 12 weeks down to four weeks. So if you missed the first two you want to go back and find those and watch those that will kind of get you into perspective where we are now at week 4. By now you should be pretty much ready. If you are not looking good by week four you messed something up at the beginning of your diet and I recommend that you wait to do the show you never want to get down to the end and still not be in shape the whole idea about starting out far enough and getting your diet under control is so that when you get closer to the show you’re not fine tuning you should be spending time posing you should be getting rid of that last bit of fat that you have. So week four down to week 3 again I don’t make a whole lot of adjustments in the diet that didn’t happen from 12 to four were eating protein from fish chicken turkey now when i get to week four I start to actually even cut out the turkey and rely primarily on fish again that last little bit of fat i like to lower those fats solo so that you are using that carbohydrates as kindling and all that protein is still going to muscle-building. I’m still building muscle at for weeks out you know you shouldn’t be all lethargic and tired and barely get to the gym. You should still have enough energy if you did everything right you can maintain your cardio. You should be looking good and feeling good at week 4 so we’re going to go to fish. Now I like the white fishes you know tilapia, halibut, or tuna, shark depending on where you’re at. I stay away from again the darker fishes like salmon. Again just to get that fat down as low as possible. Now again there’s a lot of different plans out there; this is Dr. Jeffs plan. I never came into a show that I wasn’t shredded and I always maintain maximum muscle so again I’m kind of giving you what I used to do. You got to find out what’s best for you so my protein sources would be strictly whitefish. It was usually baked I didn’t use any oils or anything again. I’m just looking at the least amount of ways I can keep that fat down. Now my carbohydrates are the same. I’m utilizing baked potatoes yams brown rice or sweet potatoes and i’m still alternating my calories so if my average calorie intake I wanted to be a 1,000 one day I’m going 1,500 one day I’m going 500 so I’m alternating them. I’m finding what is the best range I just kind of said 500 deficit plus or minus just for speaking sake; but you can have a two or three hundred calorie difference. The whole idea is that you’re shocking your body, one-day your little higher and carbs and next day you’re a little bit lower but you never lower your protein intake. Now very crucial, make sure you are eating about seven small meals throughout the day. Especially when we get to this point of the diet because again it’s crucial that you eat smaller meals and we’re maintaining that positive nitrogen balance. Other than that you should still be maintaining your cardio. Again hopefully you’re in good shape by now so you don’t need to increase your cardio maybe you might even be able to decrease it. So again it depends on what the mirror is telling you on how much cardio you need at that four-week period. We finished up doing about an hour and a half a day prior to that. So you should be able to maintain that if you’re a little bit behind you might have to increase that if your little ahead then you can decrease that. Other than that you’re going to ride that out until week one. Now week one is a whole different scenario when you get to that point and I have done a video on the last week, but that’s more dealing with water. Stay tuned I’m gonna probably do one strictly on the last week because it is pretty complex on you know what you eat how do you carbohydrate load how to get rid of water. So next month I will talk to you about the last week. Anyway I hope that helps if anyone needs any help with these diet plans send me an email. I love to put it in writing for you and give you some guidance to help you look the best you can look for your next show. Take care and I will catch you next time.