Hello All,
I am doing my very first Bodybuilding competition. I am about 11 weeks out and I wanted some feedback on my diet. Here is what I am eating throughout the day:

Meal 1: 3 egg whites 1 whole egg and 1/2 grapefruit.

Meal 2: Protein shake and green veggies

Meal 3: 4oz Chicken Breast and 1 whole grapefruit

Meal 4: Can Tuna (Albacore) 4 oz sweet pot.

Meal 5: Protein Shake and 4 oz sweet Pot.

Meal 6: 1/2 cup egg beaters with veggies and sometimes Ill have another grapefruit or rice cakes.

My weight was 130 and I am know at 116.5, I have been dieting for 2 months. I have been feeling tired lately and my workouts have been a little slugish. I work a full time job and I work out 5-6 days a week with 3 days of cardio. I take Leanout and 7 Keto. Let me know what you guys think! Thanks.

Your diet looks great. And your progress has been spot on. What’s missing from your plan is sufficient supplementation. As you already know, you have to eat less to lose fat. When you do this, your muscles get less too. That is why you have to add supplements when you subtract food. To get ample amounts of aminos, nutrients, vitamins etc, to feed your muscle and make sure weight loss is coming from fat. Lack of nutrients is a big reason why your tired, hungry, etc.

As any bodybuilder works toward a show, there are basically three key elements for improvement. 1. You have to cut your calories, primarily from carbs and fats. 2. You have to add cardio and training. 3. Because of the first two elements you have to use more supplements. Then repeat.

Keep taking the Lean Out and 7-Keto. If your protein shake is not Muscle Provider or Ultimate Muscle Protein, I’d recommend switching to either right away. For a bodybuilder wanting to be your best, I would recommend the following:
Ultra 4 Multivitamin: 2 tabs with meal #1 and 2 tabs with meal #6
Density: 2 tablets with each meal
Ultra 40: 2 tablets with each meal
Lean Out: 1-2 capsules with each meal
7-Keto MuscLean: 3 caps twice daily
Quadracarn: 3 tablets twice daily

Optional for training energy, strength and enhanced recovery:
Up-Lift: 2 scoops preworkout
Glutamine Select 2-3 scoops during workout

Thank you for your response! I have been taking the Muscle Provider from Beverly. I love it!!! So I will start taking the vitamins and the other supplements. Thank you

I am female BB too. I use most of the supps above. MP chocolate and UMP vanilla are my favs. Good luck!

Hi All,
I am a new forum member. I keep seeing everyone referring to macros....what does this mean~~? Does anyone have an example? I must know. I assume it is in reference to meal plans by the context of the sentences it is used in.
Thanks! Kimberly

Macros(Macronutrient)-Amount, usually in grams, of specific nutrient values of foods. Usually used to track by meal or daily totals.
Example: Protein 250g
Carbohydrate 200g
Fat 60g

This would be an example of the daily totals.

Thank you SWade, I made the adjustments and I have noticed a difference on how I feel just by simply adding vitamins to my diet. I am still kinda hungry but I guess this is how it goes until I am done with this diet then off to pizza hut (just for a couple of slices ) I appriecate your knowledge. Thanks Again!

Congratulations Whittlegirl on losing the weight! I just had 2 questions if you don't mind: 1) is this the diet you used during the 2 months you lost weight? 2) for meals 2 and 5, do you have 1 or 2 scoops of protein? Thanks!

Hi Stephanie,
The answer to your first question is Yes. I have used this diet and still am for my diet and for your 2nd question is that I am only doing 1 scoop of MP protein. I am trying to keep my protein at 135 Carbs at 135 and fats around 15. If I feel kinda bad one day I may up my carbs just a little just as long as I keep my fats down. It seems to work for me.