Just hoping to get some feedback on the diet I plan to follow starting 1/1/11. I am going to be dieting for figure and plan to do a show at the end of April. I have done this show before and placed 5th but realized I needed to gain more muscle in order to be more competitive.

6:30: Wake up
6:30-7:00 30 min treadmill

Meal 1: 1/2 c oats, 4 egg whites, 1 scoop protein
Meal 2: (post workout) 1 scoop protein, 6 oz juice (heard something about juice helping protein enter bloodstream quicker???)
Meal 3: 6 oz chicken, 4 oz sweet potato, 2 cups brocolli
Meal 4: 1 scoop protein, 6 oz water OR 1 can tuna
Meal 5: 4-6 oz chicken or salmon, 2 cups broccoli
Meal 6: (if needed) 1 scoop protein, 6 oz water

I take 2 lean outs and 2 densitys at each meal, 2 7-ketos in the am and 2 in afternoon, 2 bev zmas before bed. I know I should add in some more supplements but I take this pretty much year round. Any advice?

I have tried doing chicken in the morning for breakfast and just cant do it. I see many diets have meat in the morning but I love my protein pancakes. I am also very unfamilar with carb up days in which I see many do a Mon/Thurs carb up meal at night. Is there a reason for this and why they do it at night?

Krsmith,
The best advice I could give is to check out the homepage, www.BeverlyInternational.com and look for the Nutrition, Training and Supplement Solutions section as you scroll down. In this area we have posted our most successful nutrition, training and supplement programs for specific goals. If figure competition is your goal, make sure to look at the Fit Figure Nutrition Plan and the training to accompany it.
Your year round supplementation is excellent. If you would like to tweak it for competition specifically look in the Easy to Use Supplement Profiling Chart to see prioritized supplement programs for specific goals. The Pre Contest section on the second page will be most effective for this specific goal.
CR

I agree with CR, the Nutrition, Training and Supplement Solutions is your total resource guide for all things competition. It's loaded with nutrition, supplement, training and competiton guidelines to help you be your best. The Fit Figure diet and training program are perfect for you.

I also recommend going www.beverlyinternational.com and clicking the Articles tab. Here you can read the last 10-12 years worth of back issues of the No Nonsense Magazine and there are tons of inspiring and educational figure articles there. Two specific artilces to read are Your Four Month Figure Makeover and A Fit Figure: Here’s How!

Good luck in your contest prep!

Rachel Wade
Team BI

Thanks to both of you. I think I have read every article on the website already..haha. Its just always a learning process to figure out what is best for you. Any takes on the juice with protein post workout??

You're very welcome. We don't recommend juice with your protein shakes because of the high amount of sugar. When you're trying to build muscle and lose fat, or simply lose fat, you need to keep carbohydrates low, especially sugars. Your carb sources should come from green vegetables and complex carbohydrates (see the Master Food List for the best choices). We recommend sticking with water, or low cal/low sugar drinks. You can find great shake recipes at www.bevnut.com/faq/#Recipes.

Good Luck!

Rachel
Team BI

I agree with Rachel that fruit juice should not be mixed with protein powder if taken as a meal.


I like to mix Muscle Provider in 100% fruit juice and Muscle Synergy powder during training. Here is why: (I've been **** this for a very lengthy time now with terrific results)...

As we already are aware, fruit juice is about 50% fructose, & 50% glucose. It was previously thought that fructose shouldn't be included in a workout drink because it facilitates liver glycogen replenishment rather than muscle glycogen replenishment. But here's what we've come to learn:
-Liver glycogen gets significantly used during training. The more intense the training, the greater the use of liver glycogen.
-The hydration of the liver cells (causing liver cell swelling) is one of the body's most powerful anabolic signals. Fructose facilitates liver glycogen support far more efficiently than glucose.
-The body has separate cellular transporters for fructose & glucose, which allows their simultaneous absorption at a faster rate than either one alone. This is why in the research mixes of glucose & fructose are better tolerated (less gastrointestinal discomfort) than all-glucose or all-fructose drinks.
-Fruit juice contains nutrients (antioxidant & other) that benefit health and may also benefit training beyond just the isolated carbohydrate.
-Fruit juice, having both glucose and fructose, supports both of the body's glycogen depots that get tapped into during training. In this sense, it's ideal.

I've had clients use this protocol right into a show. Myself as well. If you use orange juice or another acidic juice, don't use creatine with it.

I mix 2 1/2 scoops Muscle Provider into 16 oz apple juice, along with some Synergy tabs or the powder. On non-training days I simply eliminate the workout drink and it brings my carbs and calories back down. I've tried other protein powders but Muscle Provider has produced results that are unparalleled and much easier on the stomach than any other protein powder my clients and I have used.