Bodybuilding Pre Contest Diet Sample by Tuan Tran

[asianfaceish]

check out my bulk diet on my profile!

[beast36001]

thing is his diet is very close to mine, and i dont even compete anymore, and i am strong mesmo, but slash endo, not much differnce between me and him in that diet, and i thought i was the odd ball who ate like that!!

[guitaristwagner]

One day i'm gonna see this guy in the wwe or nfl

[jimi4106]

I've noticed this new body fat loss program plan named DietOramy (find on google) - my mom said she began making use of this and already spent couple of lbs, without feeling hungry or worn out at all... what do you suppose, has any1 tried it but?

[file2hd6026]

BODYBUILDING IS WRONG. ROIDS IS WHERE ITS AT

[MrMahealam]

hey tran u seem to be a very good person..BTW i also live in asia nd i hve so much interest in mma fighting but first i wanted to gain sme muscle, and can u plz tell me what should i do to increase the lactic acid in my body

thre is another thing i wanted to ask that will weight lifting stop my height or something and i m 14 year old....plzzz reply..thnanks

[merc7paul]

bro don't even try talking to people who are just ignorant...respect...

[19ShengKai92]

haha tuan does not eat fat during the day so he can give himself a treat before with PEANUT BUDDA!!

[ozeki6]

Lol nice T-shirt :Game over ! l0l!!

[6reps]

Hey tuan, isn't it better to put whey meal one as soon as you wake up as your body is craving for nutrients?

[BabyMiniGun]

Why are you eating carbs before bed?

[roughneckasian]

@BabyMiniGun why not. what makes you think every single individual in the world has to eat the same meal program to get results? Carbs before bed does not affect my results. If it did, I wouldn't be a Natural, Drug Free Pro Bodybuilder. Maybe it has something to do with the fact I am a strong Meso, slight Endo when it comes to my somato type. Maybe it is something I learned through trail and error. Maybe its more about hitting my numbers vs when I eat my meals. All in all, it works for me

[beast36001]

@BabyMiniGun eating carbs or prot befroe bed is a good idea, think, he doesnt eat for what 6-8 hrs, unless he wakes up, precontest he cant be going so long with out them , just like the bullshit, eating after 7pm is no good, or training after 7pm is shit, thoise worthless magazine outline nutrition in a perfect sense with perfect lives n that etc,

[tomnguyen0820]

Hi Tuan, i am 41 years old. Can I still build my body like you? or should i let myself be fat just like the other 99% American?

[niloelacion2]

hardest part for me is the daily intake of food...trying to gain weight ...

[Dozerthedj]

@roughneckasian Is that peanut butter all natural? Just wondering cause I like regular peanut butter but I'll do natural if I have to. What kind are you eating?

[windchillofaoi]

I really like the diet! It is pretty much spot on to what I came up with on my own. What time in the day did you train for that meal plan and what kind of workouts did you do. How frequent how intense, how many sets??

[DonkeyKongTie]

@MaBuSt yeah I've seen his videos, im going to check out his website as well. thanks alot man.

[jimmyrich1]

Great video! : ) Could you possibly do a video on how we can determine our own calories for fatloss, how did you determine it for yourself? This is something I am really interested in, how do we dial in a great nutritional plan that is perfect for ourselves?

[walson95]

your calories are so low. don't you think you can reach a body fat of under 5% without doing much cardio, i mean, your calories are so low! also do you do cardio on an empty stomach?

[roughneckasian]

@walson95 first off, I am only share what "I" do to get results, never once said anyone ese would be successful if they followed my sample diet. Second, considering I am a champion professional natural bodybuilder with multiple titles, my merits alone prove what I do for myself works. How are you going to tell what I am doing is wrong for myself. What merits do you have for others to listen to what you have to say?

[walson95]

@roughneckasian i was just askin thats all. i had in my mind you would consume more calories coz you have a lot of muscle. you dont have to be so harsh y'know, i'm a big fan of you.

[MrXxRaPiDxX]

Congratulations Tuan ! :)

[kamuei01]

Tuan why you such a beast

[WongProgress]

Been following your channel for awhile now. Just wanted to thank you for sharing your techniques ! It is good to see a big asian fella out there! Congratulations mate!

[schwipesy]

LOL! your wife has a good sense of humour :)

[saiyansnake]

ROFL Tuan! Mike 'Tyson's Punch Out song for your ringtone :D

[eez247]

Great info Tuan. Can you do a sample bulking diet?I know a lot of peolpe are probably bulking at this time of the year

Thanks

[calvinchoe100]

Tuan how was your wedding and honey moon?

[utubit22]

that shirt is awesome :D HAHA

[omegahuykhung]

hey Tuan, do you swim? and will swimming help body building?

[phil3kyuubi78]

@omegahuykhung

Cardio!!! lol!!

[roughneckasian]

@omegahuykhung I do not swim much but yes, not only can swimming help with back development for bodybuilding, it is great to keep the shoulders healthy

[SmexyPC]

damn sick intro lol

[250blitz]

Do you get any shoulder pains when doing bench?

[marius74221]

can you buy a new cam, please?

[DonkeyKongTie]

@roughneckasian ok! Thanks for replying Tuan. I appreciate this.

[DonkeyKongTie]

@roughneckasian hey Tuan, I've been working out for 1 year & 1 month exactly, I was 130lbs and I'm 180lbs today, I'm 5"9' & I'm 22yrs old. My goal is 200lbs and I haven't watched my diet or nothing, I'm bulking up, I've gained a bit of a stomach and I'm not cut, just mass. Once I reach 200lbs then I want to begin my cutting up stage, and start doing cardio. But I don't understand how many calories/carbs in suppose to take in exactly once I commence the cut-up portion. I've been trying to find

[roughneckasian]

@DonkeyKongTie If you truely need my help and believe in my ability to help you, please sign up for my online training. The link is under the video. Take care

[MaBuSt]

@DonkeyKongTie dude, check out scooby1961 . He is a professional bodybuilder, has been for a long time, and has a free website to calculate all that stuff you will need to know to bulk up in muscle and slim down in fat. You dont need to sign up for anything it is all free. Goodluck man!

[powder3urn]

Saveing this one

[WildDanHibiki]

great video tuan, i was waiting for a nutrition video

[TheQuangZ]

Hey Tuan,

I have a few questions which i'm hoping you are able to answer for me or provide advice?

I'm 20, 220lbs (fat lol)

okay so my questions are:

- How should i balance between cardio and weights training?

- Which is more effective between HIIT or Steady-state training for fat loss?

- Is cardio by itself more effective than cardio and gymming? (and why?)

Thanks, Tuan! Your videos are great! Keep up the great work :)

[MrOwnageJeff]

LOL!!! NICE SHIRT!!

[MrFutbol4life]

Hey Tuan....Did you gain any weight during your wedding/honeymoon break???

[roughneckasian]

@MrFutbol4life yes, it felt like a lbs of fat a day...lol. But it was only a few lbs but still, got to double down and get ready for my next competition and also keep my weight down to compete in the 181 RAW USAPL meet. So that means I got about 5 lbs to lose. So diet, training and cardio.

[sergeynem]

@roughneckasian Tuan very nice video!! question: - i came back to my mother-land and there i realised that there is a lack of many veggies and different other staff unfortunatly, so what other vegtables would you change it for if there wouldn't be any BROKLI, GREEN BEANS, ASPARAGOUS, SPINACH, AVOCADO..no peanut butter which i like a lottt... what to do!! :(

[jumpman3210]

Are rice cakes fast digesting carbs? If so, why would you want to spike your insulin near bed time?

[roughneckasian]

@jumpman3210 first, it depends on what kind of rice cakes you buy. not all rice cakes are equal for some have no gluten and high fiber. second the peanut butter has high fiber, good quality of healty fats to keep my testosterone up natrually, and gives me the satifaction needed to say clean vs binging when my will power breaks for eating too clean for too long.

[sergeynem]

@roughneckasian ... sorry.. also just forgot - what is "rice cakes" anyone??? is it an american product only?? what is made of and is it good to eat at night time?? or at what time are you eating them approximatly???

[budsa11]

@jumpman3210 why dont you start reading somthing other than musclemag for your information

[iTzMattz]

congrats dude! keep the vids coming

[yahookendogg]

hey tuan,

can you do a sample meal plan if your trying to bulk up and gain some weight?

thanks!

[JFSKO]

was that a megaman ringtone?

[hobosorter]

LOL love the Mike Tyson's Punch Out theme that went off 5:24

I actually lift weights to that and the wii version. Something motivational about boxing theme'd music that just pumps you up.

[avatarcollides2day]

i always used to wonder is whey absorbs efficiently if you take it as a meal replacement. the insulin spike makes me feel funny tho lol

[emokoreankid]

woot!! congratz! xD 

[avatarcollides2day]

song at beginning??

[jogja4ever]

how long do you stay on this diet?

[roughneckasian]

@jogja4ever could be 4 weeks, could be 3 months. My goals and how my body needs to change are the main factors on how long I stay on any diet. Example, if a guy only wants to bulk for 3 months and another guy needs to bulk for 1 year, do they follow the same diet for the same amount of time of does one guy change his diet after 3 months why the other stays on the bulk diet. See what I mean

[jogja4ever]

@roughneckasian thanks a million for answering!

[FranksLtd]

hey tuan how tall are u?

[roughneckasian]

@FranksLtd 5'8

[jlmknight]

Thanks Tuan

[o0oZero0o0]

Are you supposed to take that many grams of protein? Especially since your workouts before a competition aren't really as intense because of lack of carbs? Also that seems like the amount you would need for actual bulking let alone losing weight

[roughneckasian]

@o0oZero0o0 Again, I am only sharing the information. Never said this would work for anyone else. With that being said, I hold 2 records in the USAPL and I have won multiple Championships in RAW Powerlifting and I am a current Natural Bodybuilding Professional. So one can say, I have figured out what has worked for me considering what I have accomplished as a Natural/Drugfree athlete. However, you still have to figure what works for you which this may not

[juukyuu7666]

@o0oZero0o0 you don't really decrease protein to get lean. it's true 10oz of meat is a lot for one meal, most people should be around 6-8oz to be honest. also most people eat white fish instead of meat to get lean too. i guess meat works for tuan

[harrisric128]

Grats again man!!! My wedding is this saturday:)

[roughneckasian]

@harrisric128 congrats and good luck. And remember, enjoy the day and do not sweat all the small details that do not go yalls way.