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Post by Ms. Fitness® on Jul 28, 2004 11:33:42 GMT -8
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
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Post by Sassygirl on Mar 9, 2005 16:02:23 GMT -8
Linda, is this the nutritional program you gave during the workshop in Texas? I have heard through the grapevine that it is working wonders for people -Sassygirl
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Post by lindalu on Mar 10, 2005 8:18:08 GMT -8
Yes, this is just one of the many sample plans that everyone received in the Nutrition workshop at the Triple -A competition camp held in Dallas. I'm glad to hear people are getting great results.
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Post by deeadora on Apr 12, 2005 18:57:23 GMT -8
Lindalu
Hi I haven't been to the forum in a while as far as posting messages. I do have a question for you I have started using your precontest meal plan and was wondering if you ever experienced the same problem. I follow the meal plan exactly but I find myself really hungary before the next initial 3 hours is up for the next meal . So say I eat at 6am and the next meal isn't until 9am I find myself hungary before this time. Is this common? or am I not eating enough? or is it because my metabolism has sped up that fast could this be possible?As far as training I have always been athletic and don't have problems in this area. I have ran track and played basketball in high school and college. My problem has always been eating. So I am following this plan correctly? Please reply at your earliest convience... Thank you for your time
Dori
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Post by lindalu on Apr 13, 2005 9:42:45 GMT -8
Dori, Great news, That is perfectly normal on this plan that means your metabolisim is speeding up. You could bump up your first 3 meals to 2 hours apart and see if that helps with the hunger pangs.
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Post by deeadora on Apr 13, 2005 15:34:27 GMT -8
Thanks alot LindaLu Dori
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Post by jewelrenee on Jun 12, 2005 17:42:37 GMT -8
Hi LindaLu My name is Jewel, I'm a newbee at training for fiqure competitions, I've never been on a strict diet, my metabolism is pretty high and I think I'm almost where I need to be. Where can I find more information on the correct foods to eat and different meal plan? Thank you in advance for your reply
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Post by etfonhom007 on Jun 17, 2005 13:54:41 GMT -8
Hi. I am a former gymnast and I am very interested in competing. The problem is, I have been out of gymnastics for about 5 years and have gotten really out of shape. Would this diet work for me. I need to lose some serious weight. Thanks.
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Post by lindalu on Jun 20, 2005 8:34:43 GMT -8
Happy Birthday Yes, this plan will is terrific for losing weight and leaning out. I did modify it a little bit on the website. The Fat Flush Plan written by Ann Louise Gittleman also has some great weight loss tips and recipes.
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Post by Italianangel on Jul 22, 2005 18:24:52 GMT -8
Nice Linda, love that, it will really help girls out! Linda
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Post by angelicrose on Oct 13, 2005 18:45:50 GMT -8
Hi Linda, I'm very much interested in Fitness Competitions and would like to really focus on them. But I run on a track team at Suny Cortland and with my workout plan, I want to make sure with this diet I would be getting all that I need. I run 5-6 days a week, and lift 2-3 days a week. If anything, having set work outs already will probably help?! I'm just worried about the eating. I could lean out more and that's mainly what I'm looking for.
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Post by lindalu on Oct 17, 2005 9:33:54 GMT -8
Of course, depending on how many miles you run every week you may have to make a few adjustments. If you find your tired and have no energy add in a few more low glycemic carbs. Not all carbs are created equal so here is a list to help you.
The Glycemic Index Of Carbohydrates Rapid Inducers Of Insulin
Greater than 100 percent
Puffed Rice Corn Flakes Maltose Corn Flakes Puffed Wheat French Baguette Rice Krispies Weetabix Millet 40-percent Bran Flakes Instant White Rice Tofu Ice Cream Substitute Millet Most refined cereal
100 percent 90-99 percent Glucose Grape Nuts White Bread Carrots Whole-Wheat Bread Parsnips Barley Museli Shredded Wheat Apricots Corn Chips
80-89 percent 70-79 percent Oatmeal Corn Oat Bran Rye Flour Honey Shortbread White Rice Ripe Banana Brown Rice White Potato Ripe Mango Ripe Papaya All-Bran Kidney Beans Wheat (coarse) Buckwheat Oatmeal Cookie
Moderate Inducers Of Insulin
60-69 percent 50-59percent Raisins Potato Chips Mars Candy Bar Barley Spaghetti White Lactose Spaghetti Whole Wheat Green Banana Pinto Beans Peas Macaroni Sucrose Bulgar Yam Couscous Custard Wheat Kernals Dried Lima Beans Beets Lima Beans Apple Juice Rye (Whole Grain) Applesauce Pumpernickel Bread ________________________________________________________________________
40-49 percent Sweet Potato Navy Beans Split Peas Bran Peas Oat, Steel Cut Butter Beans Grapes Oranges Orange Juice
Low Producers Of Insulin 30-39 percent 20-29 percent Apples Lentils Pears Fructose Tomato Soup Plums Ice Cream Peaches Black-eyed Peas Grapefruit Chickpeas Cherries Milk, Skim Milk, Whole Yogurt Fish Sticks, Breaded _____________________________________________________________
10-19 percent Soybeans Peanuts
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Post by mrscox on Oct 22, 2005 15:25:24 GMT -8
I was wondering if this meal plan would be good for someone that not only needs to gain strength but like me needs to lose weight (currently at 165lbs) and gain muscle definition.
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Post by lindalu on Oct 24, 2005 8:27:49 GMT -8
Yes, this eating plan will do the trick. Since your new at this. you probably feel like you need a bit more guidance. I would suggest hiring a personal trainer and also consulting with a nutritionist as well.
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Post by tminlionica on Oct 14, 2006 9:02:37 GMT -8
I did the body for life challenged 5 years ago and it worked great! Just like your plan. I stopped and gained the weight back due to cutting carbs to much. I feel if I start to eat the carbs again I will gain more weight. I know I need them but do you think I should slowly bring them back into my deit? I think it will help me get motivated again. I have stopped working out, due to lack of time, career change and lost all motivation.
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Post by lindalu on Oct 15, 2006 16:34:47 GMT -8
Carbs aren't the enemy! Your body needs them for fuel. I would definitely add some good carbs back into your diet. Your body hangs on to whatever it isn't getting enough of whether its water, fat, or carbs etc. When you eat good carbs it helps to take care of cravings you might have for JUNK FOOD! The Fat Flush plan by Ann Louise Gittleman is an excellent book if you want to learn how to add your carbs back in and not gain the weight you've lost
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Post by tminlionica on Oct 17, 2006 11:04:58 GMT -8
hi Linda, I am just starting to work out do you think I should start off doing more cardio in the begining until I lean out a bit. I know muscle burns fat, so I should work towards building more muscle. I was wondering if I should stick to high cardio for now. Do you have a workout plan for someone who is just starting out. I do have a lot of muscle tone but over the years I have gain weight in the un wanted way FAT!!! My goal is to lean out in both ways muscle (bulk) and the fat that has surrounded my muscle. Do you think I should do high reps low weight to tighten my muscle tone so it's not so bulky. Okay I'm confusing myself now!! Hope you could help. You sound like an amazing person with a lot of knowledged. Thank you for getting me motivated. This web site is awesome!!
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Post by lindalu on Oct 19, 2006 5:24:23 GMT -8
Hi Tammy, First of all, your focus will need to be on eating clean to get lean and lose excess fat. Secondly, since you want to lose muscle bulk as well as fat, get your tennis shoes on because it will be cardio 4-5 days a week. For resistance training, Total Body Circuit training 3 times a week works well. Example; Pushups, jumprope, Dips, Lunges, Abdominal Plank, JumpSquat,Pull-Ups, Step-Ups Etc. Link to Post - Back to Top 69.133.63.77
-------------------------------------------------------------------------------- LindaLu
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Post by tminlionica on Oct 25, 2006 13:44:32 GMT -8
Hi Linda, I just had a few questions about this program. What protein shakes do you recommend? How much (time) cardio should I be doing if I want to lose body fat and muscle bulk. With this eating plan am I eating to much if I want to lose weight? I weight 140lbs and I would like to lose 20lbs-25lbs. How many calories should I be aiming for and should it be a balance of pro, veg. and carbs or should I be cutting back on one of them to lose body fat? Thank you. Tammy
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Post by lindalu on Oct 26, 2006 13:29:23 GMT -8
Hi Tammy, First of all, I would suggest having your bodyfat taken to see what your starting point is. Measuring your bodys composition will not only help you to have a great means in which to measure your improvement but it will also help you to set realistic goals as well. The Harrison Benedict formula is a easy and fairly accurate way for you to figure out what your daily caloric intake should be.
Harrison Benediction Equation Multiply weight in pounds by 6.3 Multiply height in inches by 12.7 Add 66 to the sum of these two figures Multiply your age by 6.8 and subtract from the above # This # equals your resting metabolic rate RMR (in other words approximate calories burned at rest) RMRx1.2Modestly Active RMRx1.4Moderately Active (1/2 Hr Walk Daily) Physical Labor RMRx1.6-2.Very Active Physical Labor & 1Hr's Run Daily For High End of x2.)
I think a balanced eating plan works best. The Fat Flush Plan by Ann Louise Gittleman as well as The Zone diet by Barry Sears are great examples of a balanced nutrition program. (40 Protein 30 Carbohydrates 30 Fat)
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Post by lindalu on Oct 26, 2006 13:52:56 GMT -8
Tammy, I like to get most of my protein from actual food but sometimes that just isn't possible. My personal preference in a protein shake is one that has no artificial sweetners and offers approximately 20 grams of good quality protein per scoop. I generally prefer my shakes to be low carb and low fat as well because I like to make protein smoothies with added fruit and ground flax seed. I do cardio a minimum of 60 minutes 4-5 days a week
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Post by kellykasper on May 22, 2007 9:41:52 GMT -8
Hello, Thank you for your pre-contest diet plan. I am only 5'0" tall and I desire to loose about 25lbs of fat before (currently 128lbs). I was wondering how many calories you think I should take in to achieve this goal, while still building muscle.
Alternatively, is it better to loose the weight first through calorie restriction and then concentrate on building muscle?
Thanks.
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Post by lindalu on May 22, 2007 10:58:44 GMT -8
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Post by watttk123 on Dec 7, 2007 7:21:23 GMT -8
Hi linda i have a question for you, i am doing the precontest meal plan i absolutley love it, but the question is i have seemed to plato a little after 5weeks what else can i do in conjuncion with this plan to burn more fat!!!! also are almonds a good idea 1oz per day, i have started gymnastics and i realize in order for me to do the routine i want i need to reduce more weight and body fat to help with flexibility and strength what would you suggest!!
you are so wonderful i appreciate all of your responses back and i hope to meet you one day!
tamara
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Post by lindalu on Dec 9, 2007 11:29:37 GMT -8
When is your competition? I would suggest tracking your daily intake at www.fitday.com. It will be easier for you to fine tune and look at your diet to see where you need to make adjustments if you know your exact food ratios calories etc. www.CathySavagefitness.com has an awesome online program called SOS that is fairly inexpensive to join. The SOS program will help you with all aspects of competing.
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Post by watttk123 on Dec 10, 2007 22:56:40 GMT -8
Wow!!
ok i will do that thank you so much i appreciate it!!!
Tamara
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Post by softball21 on Aug 24, 2008 22:02:31 GMT -8
LindaLu, what do you mix your protein shakes with? water or milk or something else?
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Post by lindalu7 on Aug 26, 2008 7:25:52 GMT -8
I mix mine with water and ice in the magic bullet.
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Post by jzuccari on Jul 6, 2010 20:54:26 GMT -8
Hello! So! I have been working out for 7 years now. I am 5 ft tall and 122lbs. I want to get into figure competitions. So, I need to get down to 95lbs of lean muscle. My metabolism is horrible from yo yo dieting my whole life. I need advice from a woman who knows what she is talking about. My boyfriend was a bodybuilder for a long time. I feel it's alot different from what I need to do. His advice is that I need to be eating 17,000 calories a week to get my metabolism up as well as train hard. I have been doing 3500 calories on sat and sun. Then 2200 monday, 1800 tues, 2400 wed, 1500 thurs, 2000 friday. He said that by doing this, when I cut my calories down, it will be a huge difference and I will lose all the weight I need to. It just scares me to be eating that much when to lose weight I should only be having around 1500 cal a day. I am also vegan. So, I guess that makes everything much harder. I have also been taking creatine and Glutemine before and after my workout and I have been lifting til muscle failure. I was hoping you could give me some advice as to where I should start.
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Post by jameswarr211 on Sept 13, 2011 22:54:21 GMT -8
Good job Linda! I'm proud of you!
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