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Food Journal – 12 Weeks Out

Nutrition and diet is almost an everyday conversation when you are a coach/trainer.  Today I wanted to give readers an inside look into what I eat come contest time.  In January my training was focused on gaining muscle and reshaping weak areas of my physique so my nutrition focused on this as well.  At the beginning of March, I reduced my calories and started adding in cardio to cut some of the fat back, then 4 weeks ago official prep began for a show in July.  Currently, my macros are 40/40/20 on training days and 40/30/30 on cardio only or days off.  Another thing that I try to do is eat a larger portion of my carbs around my workouts, the timing of your macros is just as important as the actual numbers for figure.  For bikini competitors, timing isn’t as important since muscle mass isn’t the number one goal but at the same time, the judges don’t want to see a girl who is obviously malnourished.

You might ask, what is it like for a client?  Well, all my clients know their numbers and start off with a higher amount of carbohydrates than you might think.  Some are currently on a three-day carb cycle with a re-feed on day 3 with carbs going no lower than 85 grams.  Too often I see competitors put on a crazy low carb diet…yes this will probably cause weight loss but it will also cause the competitor to look flat on stage and her face will probably look tired and old.  If you reduce your carbs too much for too long then you are risking your body eating up your hard-earned muscle for energy.

Another thing to keep in mind is that your body is going to respond differently to different foods, pay attention to what you are eating and how it affects you.  My body responds well to fish and not so well to turkey so 1/2 or more of my meals will be some type of fish.  If you have hired a coach don’t be afraid to tell them how your body is responding to certain foods and see if there are alternatives.  Yes, you should trust the process and not question it but you should be able to talk to your coach and work with them as a team throughout the process.

*Today is food prep day!*

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Your Food Diary For: April 17th

Friday, April 17, 2015

Breakfast – 7:00am after 45 minutes cardio Calories Carbs Fat Protein Sodium Sugar
Egg Whites – Boiled, 6 large egg white (33g) 102 1 0 24 330 1
Aldi – Oatmeal, 1/2 cup dry 150 28 3 5 0 0
Add Food

252 29 3 29 330 1
Lunch – 12:30pm (pre workout @ 1:30pm)
Meat – Chicken Breast , 4 ounces (112g) 110 0 3 23 220 0
Minute Maid – Ready Serve White Rice, 125 g 200 40 3 4 150 0
Fresh Produce – Broccoli – Steamed 1 Cup Chopped (Atkins Net Carbs), 1 cup 55 6 1 4 64 2
Pompeian – Grapeseed Oil, 1 Tbsp. 120 0 14 0 0 0
Add Food

485 46 21 31 434 2
Dinner – 5:30pm
Cod Fillets – Cod, 5 ounces 100 0 4 18 588 0
Sweet potato – Cooked, baked in skin, without salt (Sweetpotato), 0.45 cup 81 19 0 2 32 8
Meijer – Asparagus – Steamed, 10 Spears 50 3 0 5 0 1
Add Food

231 22 4 25 620 9
Snacks
Baked – Tilapia, 4 oz – 10:30am 110 0 2 23 35 0
Zuccini – Fresh, 1/2 cup raw – 10:30am 21 5 0 1 162 2
Generic – Sweet Potato (Small), 1 small potato – 10:30am 60 14 0 1 24 6
Bsn – Syntha-6 Vanilla Ice Cream, 1 scoop(44g) – 3:00pm 190 13 6 22 190 2
Smucker’s – Natural Peanut Butter – Crunchy, 2 Tbsp – 8:00pm 210 8 16 7 65 1
Generic – Ahi Tuna Filet, 4 oz – 8:30pm 120 0 5 29 50 0
Fresh Produce – Broccoli – Steamed 1 Cup Chopped (Atkins Net Carbs), 1 cup – 8:30pm 55 6 1 4 64 2
Add Food

766 46 30 87 590 13
Totals 1,734 143 58 172 1,974 25
Your Daily Goal 2,371 237 53 237 2,300 96
Remaining 637 94 -5 65 326 71
Calories Carbs Fat Protein Sodium Sugar

 

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