Help/Advice with diet plan

[alish88]

Hi guys! I am 16 weeks out for a show competing in Bikini category. I am 5'4.5, 125 lbs, 25% body fat. Im looking for some help with a diet plan. I have never been on any kind of strict meal plan. I generally try to stay away from processed carbs but sometimes I can be bad with them as well as sweets (for this reason I don't want to have a cheat day.) I also drink on weekends usually and have never tried to have the small 5-6 meals a day
( portion control also an issue of mine).
Supplements I have started to take; CLA, BCAA amino acid powder form, Acai powdered fibre, LIV.52 DS, Multi, B complex, Iron, Omega 3-6-9 liquid, Cardio Ignite Pre-workout, Some days one Hemodrene w/raspberry ketones pill.
I've started controlling my portions, trying to eat more often ( 6 meals per day) and cutting out carbs from grains. I had planned on eating fruit smoothies, juicing, veggies, cottage cheese, greek yog plain, egg whites, turkey bacon, chicken breast, fish, possibley some lean red beef patties, nuts,
At this time in the game how strict do I have to be with measuring, counting out macros etc. Any help with a meal plan would be appreciated!

Also because its summer I would LIKE to have a few drinks occasionally (vodka soda waters or maybe wine), and then wanted to cut it out entirely come Sept. I am wondering what thoughts are of how this would affect my progress?

Current pic included!

 

[caligirl85]

Ok guys... Anyone gonna take this on??

OP do you have a target bf/ weight in mind? I'm one of those no half assing it in prep mode but having said that, you don't look like you have far to go so you could probably get away with another 4 weeks of drinks here and there. I would take the next 4 weeks and educate yourself a little bit... Keep a food log and calculate your intake and macros on a daily basis. You'll need to be doing that later on.

 

[Idobehigh]

What kind of diet are you following? Do you have a coach or a nutritionist? We need a bit more information, you covered a good amount but we need an average day of eating from you and in that day we need you to break down total calories consumed, protein intake, carbs, and fats that way we have an idea of what you are eating. A good app that tracks your macros is myfitnesspal I suggest using that for a few days if you don't already and fill us in. The supplements are a good addition but just double checking do you consume any kind of protein drink like whey protein? I agree with caligirl you are in a good spot now were u can have a few drinks but always keep in mind if you don't give 100% in prep don't expect to receive 100% on the stage. Dieting for a contest is pretty rough on the body as it is add in alcohol and your pushing it plus we all know how it is when we get drunk it leads to bad meals like Taco Bell on the way home

 

[alish88]

Haha yes true enough I hear ya on that it def leads to other things..Target BF I am not really too sure. I was thinking 14-15 but I would have to determine when I get there based on what I look like..I personally feel like I don't look like I am 25 percent BF but I am **shrugs**.

I am meeting with a coach on Tuesday but I was hoping to basically go on my own for most of it. Then get help during crunch time. I do take a scoop of Whey Protein powder in water post workout. Also I can't eat before the gym or else I feel sick so I normally will go empty stomache. I've tracked the past couple days. The macros are probs a bit off cuz I was just guessing amounts used and also some items were not in there specifically.

Friday- Gym- One scoop whey protein right away post workout.
Juice (Kale,Spin,apple,carrots,lemon)
1/2 cup plain greek yog w/blueberries+ one kiwi
gym-2 Whey protein
2 chicken skewers with veggies+asparagus
one cup unsweetened almond milk with honey and cinnamon
coconut water bottled+celery with a powdered peanut butter I bought from the health food store you mix with water

fat 23.9 carbs 116.42 pro 105.36 cals 1039

Saturday-gym-Whey protein
2 chicken skewers with veggies+asparagus
Ice capp with choco milk medium
gym-whey protein
can of tuna in oil with spinach and mushrooms and afew pieces if cheddar cheese
half a cup of vanilla ice cream with blueberries
one gin and soda water
half cup plain greek yog with blueberries/almonds/powdered PB

fat 53.25 carbs 142.2 prot 151.91 cals 1716

Sunday gym-whey protein
egg whites w/mushroom, onions+4 slices turkey bacon and a smoothie with mixed berries, almond milk/water, chia seeds/flax seeds
2 salmon burger patties, 2 slices french bread
glass of almond milk, handful of nuts
plain greek yog w/blueberries/almonds/powdered PB
fat 60.99 carbs 160.65 pro 131.46 cals 1699

Monday gym- smoothie w/protein/almond milk/water/mixed berries/flax/chia and i also had a power crunch bar
egg whites with mushrooms,onions, and 4 slices turkey bacon
chicken with mixed veggies
half cup blueberries and plain greek yog with powdered PB and handful of nuts
couple slices of pork roast with oven roasted zucchini and bell peppers+1/4 cup cottage cheese

fat 60.74 carbs 145.13 prot 125.39 cals 1599



I know I had some bad things but still a lot better then normal so im just in the process of weeding it out completely

 

[alish88]

and I always end up with so much carbs Which is why im trying to put together some kind of standardized plan

 

[WolfpackAlpha]

You have to drop the alcohol, fruits, milk and breads. Stay away from carbs, and work in more of a carb-cycling+evolutionary diet ketogenic plan.

You'll need to try to make your diet more standardized and add a lot more healthy fats like walnuts and almonds.

 

[bakemeacookie]

Hi guys! I am 16 weeks out for a show competing in Bikini category. I am 5'4.5, 125 lbs, 25% body fat. Im looking for some help with a diet plan. I have never been on any kind of strict meal plan. I generally try to stay away from processed carbs but sometimes I can be bad with them as well as sweets (for this reason I don't want to have a cheat day.) I also drink on weekends usually and have never tried to have the small 5-6 meals a day
( portion control also an issue of mine).
Supplements I have started to take; CLA, BCAA amino acid powder form, Acai powdered fibre, LIV.52 DS, Multi, B complex, Iron, Omega 3-6-9 liquid, Cardio Ignite Pre-workout, Some days one Hemodrene w/raspberry ketones pill.
I've started controlling my portions, trying to eat more often ( 6 meals per day) and cutting out carbs from grains. I had planned on eating fruit smoothies, juicing, veggies, cottage cheese, greek yog plain, egg whites, turkey bacon, chicken breast, fish, possibley some lean red beef patties, nuts,
At this time in the game how strict do I have to be with measuring, counting out macros etc. Any help with a meal plan would be appreciated!

Also because its summer I would LIKE to have a few drinks occasionally (vodka soda waters or maybe wine), and then wanted to cut it out entirely come Sept. I am wondering what thoughts are of how this would affect my progress?

Current pic included!

Good lord lady. You are micro managing your diet to death! Your grandmother lost weight way back when and she never took any of that stuff. Not everythign in life has to be rocket science.

High protein, lift weights, fiber, calorie deficit, moderate carbs and one cheat day. That's all you really need. If you want to get even more specific with tips i can - but for the cutting phase, that's the mainstay.

When in maint. - keep counting calories and watch the bf. Cut if you ever go over. Your body will try to fight you and get back to normal so do'nt let it. Leave those tights and spandex in the closet - wear only jeans in public first year. Elastic won't tell you you gained fat until it's too late. Mirrors lie. Any q's pm me.