3 weeks out any suggestions on diet

[bettyboop]

Hi ladies,

I am doing my first figure comp in a few weeks, and I was looking to see if there were any changes I should make with my diet.

Meal 1=
1/2 cup oatmeal w/ cinn, splenda,f.f coffee mate, 1 teaspoon nat P.B
1/2 cup berries
6 oz lite vanilla soy milk

Meal 2=
6 egg whites
raw veggies[ bell peppers/sweet onions]
water or cystal light

Meal 3=
low carb shake 2 scoops

Meal 4=
can tuna or chicken w/ no fat, no sugar, no carb dressing
lite multigrain english muffin
carrot sticks, celery sticks

Meal 5=
grilled chicken or baked fish
steamed veggie mix or salad w/ balsamic vinegar

some snacks are rice cakes w/ all natural, no-salt peanut butter
handful no-salt cashews
fruits- pinneaple, grapes,berries
sugar-free fat-free pudding

drinks are water, fruit 2-O, propel, cystal light, coffee, espresso, tea
I use splenda and fat-free coffemate for hot drinks and in my oatmeal.

I am taking a multi-vitamin, glutemaine, amino acids, thermogenic stimulator, milk thistle, dandellion root, calcium, green tea, Co Q-10, ala`s, papaya enzymes

I am 5 feet 3 inches, 108 pds, 11%-12% bf.
weights 5x week 45 min moderate weight 8-12 reps, 4-6 sets per body part
cardio am 30 min empty stomach
cardio at night after weights 5-6 x week 30 - 45 min
abs every other day

I have always been too skinny, and I am trying to gain muscle size while trying to stay lean,[ but not too lean]
My choice of contests would be figure, bikini, or model america. I plan on doing a couple before the season is over, so I can get a taste of what the shows are like. I plan on perfecting my shape, and working on my flaws over the winter months and starting fresh and improved next spring.

Thanks to everyone for reading my thread, and I welcome all opinons.qnd changes you would recomend.

 

[superqt4u2nv]

Hi ladies,

I am doing my first figure comp in a few weeks, and I was looking to see if there were any changes I should make with my diet.

Meal 1=
1/2 cup oatmeal w/ cinn, splenda,f.f coffee mate, 1 teaspoon nat P.B
1/2 cup berries
6 oz lite vanilla soy milk
Meal 2=
6 egg whites
raw veggies[ bell peppers/sweet onions]
water or cystal light

Meal 3=
low carb shake 2 scoops

Meal 4=
can tuna or chicken w/ no fat, no sugar, no carb dressing
lite multigrain english muffin
carrot sticks, celery sticks

Meal 5=
grilled chicken or baked fish
steamed veggie mix or salad w/ balsamic vinegar

some snacks are rice cakes w/ all natural, no-salt peanut butter
handful no-salt cashews
fruits- pinneaple, grapes,berries
sugar-free fat-free pudding

drinks are water, fruit 2-O, propel, cystal light, coffee, espresso, tea
I use splenda and fat-free coffemate for hot drinks and in my oatmeal.

I am taking a multi-vitamin, glutemaine, amino acids, thermogenic stimulator, milk thistle, dandellion root, calcium, green tea, Co Q-10, ala`s, papaya enzymes

I am 5 feet 3 inches, 108 pds, 11%-12% bf.
weights 5x week 45 min moderate weight 8-12 reps, 4-6 sets per body part
cardio am 30 min empty stomach
cardio at night after weights 5-6 x week 30 - 45 min
abs every other day

I have always been too skinny, and I am trying to gain muscle size while trying to stay lean,[ but not too lean]
My choice of contests would be figure, bikini, or model america. I plan on doing a couple before the season is over, so I can get a taste of what the shows are like. I plan on perfecting my shape, and working on my flaws over the winter months and starting fresh and improved next spring.

Thanks to everyone for reading my thread, and I welcome all opinons.qnd changes you would recomend.

86 the stuff in bold instead of english muffin more oatmeal, brown rice or yams. Instead of cashews go for almonds or walnuts. Instead of FF pudding have FF Light Jello. Once your 4 weeks out from the first show you have to drop that too and any milk or milk by product as well as stuff like splenda diet pops or crystal light.

 

[Sassy69]

I might also add -

- Lose the coffee & all the mix-in stuff.
- Replace all your "colorful" veggies w/ green leafy ones like broccoli, spinach, green beans.
- Personally I'd also toss the PB & replace w/ almonds for your fats. Or flax oil / flax meal.

 

[jenscats5]

Also lose the Balsamic Vinegar as most have sugar in them & replace with Apple Cider or Red Wine Vinegars...

I 2nd the coffee mixins also -- drink it black or drop it entirely. Your fluids should be coming from water (mostly) or you can have *some* Crystal Light. Watch those Fruit 2-0 things or Propel as they have added calories.

I'd also drop the english muffin, pudding & fruits at this point. It's also unlikely that 3 weeks out from a show that you'd continue to add more muscle. Save the muscle-building meal plan for the off-season.

 

[Sassy69]

Also at 2 weeks, move from all the water -based carbs , e.g. oatmeal to "solid" carbs like potatos or yams. This will help account for ALL your water while you are focusing on the final deplete the last week,.

 

[bettyboop]

Great info!

I will stop the lite eng.muffins and start using sweet potates.

How about asparagus? To much broccoli makes my stomach upset{gas}

I dont like walnuts or almonds so can I just use my flax oil capsules instead?

Since I am still 3 weeks out is it okay to have some crytal light, or Aqua Force
sports water {24 0z sodium 25mg, potassium 140mg, no-cal, no-carb, 8- amino acid blend}

How about espresso in the morning w/ 1 splenda {to get my ass out of bed}

Thanks very much for the replies, your help is much appreciated.