I am new to fitness competitions. I am planning on attending my first one in August. i am currently 17% body fat,122 lbs and 5'2". I know i want to get down to 13% body fat and lose about 12 lbs. I am not sure what to eat though? I have started my diet but i feel like I need to know more what to eat. All i have been eating is FF cottage cheese, boiled chicken, egg whites and celery and asparagus. Any suggestions on a meal plan?? As well as a workout plan. I work out at least an hour and a half each day and do about 30min cardio a day. I do Resistance training each day too but i always take Sunday off. Any suggestions from anyone would be wonderful! thank yall for your time..
LindaLu's Pre-Contest Meal Plan « Thread Started on Jul 28, 2004, 3:33pm »
-------------------------------------------------------------------------------- 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 preferabally at bedtime, & 2 Ms Fitness EFA's and or 2 TBSPS of Flax oil daily 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.,
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
I have started your pre competiton eating plan and it is awesome, i will be competing fall of 0'8 this is my first competition, i however have a physical job as well, and i know i can get through my workout's my energy is still a little low, what else can i add i burn at least 2000 calories a day, and i totaled all these calories up it's about 1365-1400. what else should i add,
The plan is just a sample if you want to fine tune it or adust the calorie intake accoding to energy expenditure the Harris Benedict Formula is great. There will also be excellent tips for lowering ones bodyfat percentage.
thank you so much, i really do appreciate your response on guiding me to the right direction. I also have another question i am ready to start preparing my routine, how can i learn the power moves that are stressed and needed in the routines i do not have a trainer to help me with these yet and i know i need to get them down!!
I would definitely recommend you work with a trainer, gymnastics coach, or fellow competitor to learn the skills you will need in order to compete. If that isn't in your budget, order some competiton videos from the Ms Fitness website you will definitely get some great ideas from watching the Ms Fitness girls in action.
i have been training for almost three months now and i just found out that i am expecting my first child, how can i still keep up my hard training, and stay fit during and after my delivery, i guess what i am trying to say is how can i still maintain the results, i am still eating the pre competition eating plan can i double that or should i try something else.
i just want to stay in the best shape possible to help my pregnancy and to be ready to compete!
thank you for all the time that you have taken to respond to my e-mails you sure have been a big help
Hi Tamara, Congratulations,I wouldn't stay on a training diet when you are expecting a baby but I would definitely say it is very important to eat healthy- fresh foods and try to keep the right balance of nutrients. You need to add at least 300 more calories daily to your diet. Check with your health care provider to see how many calories they want you to add to your daily intake. Generally you also need more healthy fats then a fitness competition diet provides. As far as competing goes, it won't be too long and you'll be right back at it but right now you're creating a life. Don't worry all will be fine, there will be plenty of time for hard-core training later. Enjoy this time it will be over before you know it.