Hi,

I would like to compete in a figure competition (October '08). I feel I am in ok shape right now (not my best). I am thinking that I will be okay with my workout routine, however, I feel I definitely need direction in regards to my nutrition/diet. I am 5'7.5", 128lbs, and approx 19%BF. I have not competed in the past. I work out about 4-5 times a week with weights (5-6 days cardio, either in the gym or taking my talks for runs. I'm hoping someone can give me a sample diet for first 4 weeks of my training, along with ideal supps. This is what I currently eat (I do realize this is not what I need to do for contest prep).

Meal 1
1 Whole Egg
4 Egg Whites
1/4 cup Oatmeal or 1 piece whole wheat toast

Meal 2
1 scoop Whey Protein (w/ 8-12 oz water)
Fruit (watermelon or honeydew melon)

Meal 3
4oz Turkey Breast or Chicken Breast
Plain salad or spinach
1/4 cup Brown rice (not always)

Meal 4
Fruit (again watermelon or honeydew melon)

Meal 5
4 oz Chicken or Turkey Breast or Top Round Steak
Broccoli or Spinach

Meal 6
1 scoop Whey Protein (w/ 8-12 oz water)

I appreciate the help!

Yvonne

Hi Yvonne (I really like that name!). Anyways, your diet actually doesn't look to bad right now. A few things need to change as you are 15 weeks out. You need to start out a little higher calorie or "carb". Here are some fine tuning changes that you could use at this point:

Meal 1
1 Whole Egg
4 Egg Whites
1/2 cup Oatmeal (measured dry)

Meal 2
1 scoop UMP (w/ 8-12 oz water)
Fruit (4-5 strawberries)

Meal 3
4oz Turkey Breast or Chicken Breast
Plain salad or spinach w/ 1 tbsp Olive Oil and vingar
1 cup Cooked Brown rice, or 1 cup Cooked Quinoa

Meal 4
Same as Meal 2

Meal 5
4 oz Top Round Steak,or Lean Beef
Broccoli or Spinach
6-7 oz Sweet Potato

Meal 6
1 scoop UMP (w/ 8-12 oz water)
1 tbsp Heavy Whipping Cream
3 strawberries


As you see, they are slight changes and more carbs at this stage. You can taper the calories later by dropping off some carbs later down the road. For supplements go with 2 Lean Out with every meal, SUPER PAK with Breakfast, and obviously UMP for protein powder. Those are your basics for now!! Keep us posted and stick to it! Good luck to you!

Thanks so much Vijay! I want to do bb next year. But, I figure I will get my feet wet by doing a figure comp. I am definitely very nervous about getting on stage in front of actual people! Hopefully I don't pass out.

Yvonne

Hi Yvonne!(can't get enough of that name!). As long as you come in with the best shape that you are capable of after 15 hard earned weeks, you have NOTHING to be nervous about! It is a really wonderful experience and even better if you come in super lean, dry, and ripped! I can say with the utmost confidance that with this board's guidance, you can't go wrong.

As far as passing out, everyone passes out at least twice their first time.

quote:

As far as passing out, everyone passes out at least twice their first time.

That's right. There were so many lying around back stage, I was horrified!

As for the original diet posted up, you really want to stay away from any wheat products, whole wheat, too. Wheat will drop a wrench in the fatloss machine. Many will argue in the diet world, but contest dieting is an ART and a true art that can be mastered by closely monitoring changes or lack of.

The first 4 weeks will have saturated fats. They will be removed after that.

If you'll PM Jason, he may have the perfect set up for you. He can take it over at 12 weeks out and dial you right in!!

Thanks for the feedback Frank. When you say stay away from the wheat products are you talking about now or when I get closer to comp date?

Now would be a great time. The sooner, the better. Wheat, all wheat, is ****.

quote:

Now would be a great time

Exactly.

Wheat has been played with so much hybrid after hybrid...I'd really just say, "Good-bye." Speaking of, my cousin asked me to pick up some bread. He didn't care. I read package after package. I didn't take him anything and told him it is all S*&@! In some of the "better" whole wheat products, listed third was HIGH FRUCTOSE CORN SYRUP.

Which contest do you plan to do?