LindaLu's Pre-Contest Meal Plan
« Thread Started on Jul 28, 2004, 2:33pm »
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Here is a sample of one of my pre-contest meal plans I use but I do variate it according to my energy levels and my body fat composition
LUCK IS WHERE PREPARATION MEETS PERSERVERANCE
. Setting yourself & your weight loss / body composition
transformation as a priority so you will be able to able to reach your goals!!!! Just Remember To Do This
You Need to Stay Focused Make the Commitment To Yourself. No more self-defeating strategy this can only be Win! Win!
*Morning cardio 20 minute run
Before eating (Burns fat as fuel)
Meal 1
6a.m.
1 8 ounce glasses of water w/ lemon
1-cup oatmeal
1 whole egg w/ 3egg whites
2 ounces of chicken breast
1 piece of fruit: Ruby red grapefruit, pineapple, and apple
(Aids in digestion & fat burning also quick energy
(Or instead of eggs & chicken for your protein if you’re in a big hurry throw some flavored protein powder in your oatmeal)
Meal 2
9a.m. Protein Shake
Meal 3
12p.m.
1 8 ounce glasses of water w/ lemon
4-6oz. of lean meat: chicken, turkey, or lean red meat
2 cup of steamed vegetables or 1/&1/2 cup of raw vegetables W/ 2 TBS low cal dressing
1/2 a sweet potato or 1 cup brown rice
* 6 small meals will keep your metabolism reved up & burning just like putting logs on a fire!
Meal 4
3p.m. Protein Shake w frozen strawberries or a banana
Meal 5
6p.m. 4-6oz. Of lean meat: chicken, turkey, or lean red meat Romaine Lettuce Salad w/ mixed veggies &
½ cup green beans (No sodium use Mrs. Dash)/
Or 2 cups steamed or raw vegetables
9.m. If you’re still hungry you may have a protein shake or4- 6 oz chicken breast & 1 cup vegetables
If craving carbohydrates you may have ½ a sweet potato
* Cardio on an empty stomach will help utilize & burn fat storage as a primary fuel!
If you are not eliminating properly add more fibrous carbs to your diet.
Make sure you drink plenty of water with this to clean out the toxins in your body & so the fiber will work properly.
Make sure you eat your fruit & raw veggies this will help with digestion & elimination.
You can have 1free day a week if you tend to go to over board make it 1 meal!
For quicker recovery from intense exercise
Try 1 tsp of glutamine and 2 ms. Fitness anti oxidants, & 2 Ms Fitness EFA's preferabally at bedtime
The Order of meals is not as important as the content of the meals. If you would like to switch the order of meal #1 and meal
#4 no problem
Make sure your beverages are non-caloric – Crystal Light, Diet Sodas, coffee, tea are all-okay. Try to drink at least a gallon of water per 100 pounds of bodyweight.
You may substitute foods on your diet with another food from the same category.
Master Food & Substitution List
Proteins: Lean meats – approximately 20 g per 3 0z include –chicken breast, fish, turkey breast, lean beef (sirloin, round, flank steak), egg whites – 3 grams per egg, whole eggs – 7 grams, 100% Instant egg white protein powder – 11 g per TBS.,
Complete Protein Powder – 17 grams per 2 TBS.,
Non-Starchy Vegetables: asparagus, green beans, cabbage, (all varieties), carrots, cauliflower, celery, cucumbers, kale, lettuce (all varieties), onions, peppers 9green, red, jalapeno, etc.), radishes, spinach, string beans, squash (summer varieties only), tomatoes.
Fresh Fruits (not dried or canned): Apples, cantaloupe, cherries, grapefruit, grapes, honeydew, melons, nectarines, oranges, papaya, peaches, plums, raspberries, strawberries, (Unsweetened frozen fruits are acceptable as part of your total fruit intake.)
Starchy Carbohydrates: Brown rice 37 grams per cup, white rice 40 grams per cup, potatoes (with skins) 51 grams per 8 ounce before cooking or 6.5 grams per ounce, yams, sweet potatoes 53 grams per 8 ounces or 6.5 grams per ounce, winter squash, oatmeal (rolled oats0, cream of rice – 22 grams carbohydrates per 3 TBS., beans (lima and kidney) 38 grams per cup, and corn 41 grams per cup.
Linda Lu
