sample fitness competition diet plan?
Moderators: Boss Man, cassiegose
-
redhed1968
- STARTING OUT
- Posts: 2
- Joined: Tue Nov 23, 2010 5:41 pm
sample fitness competition diet plan?
Ladies, if any of you are competing in figure, can you give me a few samples of what your on season meal plan is? Entering first one in the spring and just looking for some input on how your eating is and how it changes in the 12 weeks out from competition.
Re: sample fitness competition diet plan?
This is the sort of thing you could do, if you want an alternative to what Cassie did.
Limit yourself to around 5-6 meal choices per day and eat 8 meals a day.
This is how it might look.
Meal 1. Oatmeal + Egg Whites.
Meal 2. Chicken
Meal 3. Steamed Cod + Rice
Meal 4. Chicken
Meal 5. Steamed Cod + Broccoli
Meal 6. Chicken
Meal 7. Steamed Cod + Broccoli
Meal 8. Chicken
Cod as I understand it is not a very Oily Fish, or if you prefer, Haddock should be fine. Steaming will remove more moisture.
When you have the Fish meal, if you have Fish, remember Rice has Amino Acids in it, so factor that in.
Protein 40g per meal, Carbs 20g per meal, when you have a Carb option.
As Rice is higher GI than Broccoli, it should have a more potent effect on muscle Glycogen recovery and Bloodsugar elevation than Broccoli, so you could have the Rice with which meal directly comes after your weights workout, if the workout occurs before one of those Carb meals. In which case just switch one of the Rice and Broccoli meals.
Then you could do a Cardio session if you're doing one, before one of the other Carb meals.
You could also add things like Lemon Juice, Cracked Black Pepper and Sea Salt to the Meals. You could also use a little bit of Garlic if you want, as it's extremely low calorie anyway.
This plan won't have a large amount of essential fatty acid in it, or much Fat Soluable Vitamin, but it will contain things like Calcium, Magnesium, Zinc, Iron, Beta-Glucan, B Vitamins, Vit C, Phosphorus, Potassium, Selnium and Copper, so it gives you a good balance of Micronutrients.
GOOD LUCK.
Limit yourself to around 5-6 meal choices per day and eat 8 meals a day.
This is how it might look.
Meal 1. Oatmeal + Egg Whites.
Meal 2. Chicken
Meal 3. Steamed Cod + Rice
Meal 4. Chicken
Meal 5. Steamed Cod + Broccoli
Meal 6. Chicken
Meal 7. Steamed Cod + Broccoli
Meal 8. Chicken
Cod as I understand it is not a very Oily Fish, or if you prefer, Haddock should be fine. Steaming will remove more moisture.
When you have the Fish meal, if you have Fish, remember Rice has Amino Acids in it, so factor that in.
Protein 40g per meal, Carbs 20g per meal, when you have a Carb option.
As Rice is higher GI than Broccoli, it should have a more potent effect on muscle Glycogen recovery and Bloodsugar elevation than Broccoli, so you could have the Rice with which meal directly comes after your weights workout, if the workout occurs before one of those Carb meals. In which case just switch one of the Rice and Broccoli meals.
Then you could do a Cardio session if you're doing one, before one of the other Carb meals.
You could also add things like Lemon Juice, Cracked Black Pepper and Sea Salt to the Meals. You could also use a little bit of Garlic if you want, as it's extremely low calorie anyway.
This plan won't have a large amount of essential fatty acid in it, or much Fat Soluable Vitamin, but it will contain things like Calcium, Magnesium, Zinc, Iron, Beta-Glucan, B Vitamins, Vit C, Phosphorus, Potassium, Selnium and Copper, so it gives you a good balance of Micronutrients.
GOOD LUCK.