Hello Everyone! I'm new to this board (sorry for the long post). After taking a 9 year hiatus from competing (placed 4th, then 1st in Figure - 10% bf), I'm doing a show in 9 1/2 weeks. I feel like I'm going to look much better this time around (thanks to muscle memory), but I just really need to fine-tune my diet. I'm 5'6", 138 lbs, my bodyfat was 16.2% at 17 weeks - I plan to get it tested again next week, but suspect it's dropped a bit. I'm one of those girls that looks like I weigh much less than I do, but also have nice muscle sweep/definition in my legs (it's taken me months to add size to my back/shoulders to catch up w/my lower body). Currently lifting 4-5 days per week, 30-40 min HIT cardio 3-4 days per week and here's my diet:

1) 4 egg whites, 1 whole egg, 4 oz chicken, 1/2 cup oats
2) 4 oz chicken or 5 egg whites, green veggies
3) 5-6 oz chicken w/green veggies or spinach salad w/low cal dressing & sweet potato on lifting days only
4) UMP protein shake or pudding (1 1/2 scoops mixed w/water) and green veggies or tomato
5) Post workout: 5-6 oz grilled chicken, lean beef or UMP shake w/green veggies & either sweet potato or brwn rice.
6) if hungry before bed, UMP protein pudding (1 1/2 scoops)
Basic Supplements: Multi-Vit, Lipo6 Black, Lean Out, Flax (was taking Ultra 40, but felt huge/bloated)

Eric Serrano created my previous diet, which entailed little to no carbs on days 1 & 2 and then I loaded on day 3. I'm trying not to be so carbophobic this time around and still lose bodyfat at the same time, so it's been kind of "trial and error" for me. I need to take/post some pics, but just looking for some basic diet/supplement advice. Any suggestions? Thank you!!

Fitjen,
Check out the Frequently Asked Questions http://www.bevnut.com/faq/ section of the homepage www.beverlyinternational.com. This area contains our time tested, most successful nutriton plans, supplement stacks, training info, recipes and much more.
This is a link to our Easy to Read Supplement Recommendation Chart right below the FAQ http://bodymusclejournal.com/p...nt_Chart_Revised.pdf. I would take a look at the Pre Contest Figure Column.
CR

This message has been edited. Last edited by: CR,

These links are very helpful...thanks CR!