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spikester
New member
I was requested to post my pre contest diet.
I'll give a list of the Protein and carb sources to choose from and a lay out of the meals.
Lean protein sources are- Chicken breast, turkey breast, shrimp, tuna, tilapia, flank steak, egg whites, and a lean no sugar LOW fat protein shake.
Carbohydrates- Sweet potatoes, white potatoes, "any color rice", Oatmeal, and grits.
Your meals can be mixed and matched how ever you want, i know how picky people get and might want a can of tuna and a sweet potato for breakfast and thats ok. You will eat 5 meals a day your first 3 will be protein and carb and your last 2 will be protein without carbs.
Meal 1. Egg whites and grits
Meal 2. can tuna and rice
Meal 3. Tilapia and sweet potato
Meal 4. Chicken breast and broccoli. Broccoli has good fiber which you will need to keep them bowels moving.
Meal 5. Shrimp salad
The amounts will depend on your body type. For me I start at 200lbs lean body mass of 185. I'll Try to get 60 grams of protein per meal thats around a 7oz chicken breast 9oz tilapia ect. Also i try to get 50-60 grams of carbs during my carb meals from carbs alone and an example is 10oz sweet potato, hal cup grits, it easy to find out how much (protein and carbs) your getting by reading the nutritional facts on the package. If you weigh more eat more and if you weigh less eat less. Gauge your losses, fat or muscle, if losing too much muscle increase protein, and if not losing enough back off the carbs a lil, and start some cardio.
Drinks- All diet drinks are ok, Mio makes a liquid water enhancer many flavors.
THE BIG NOS! No dairy, sugar (this includes fruits), and little to no fat only what is already in your lean proteins and carbs. Butter, Cheeses(dairy), veg oil, breads, pastas, and no
alcohol.
Helpers!!!- Splenda, Fat free dressing, spray butter, sodium is fine until the last week before your show so salt it up. This means you can use tonys and the rest of your favorite seasoning as long as their is no fats or carbs in them. For all you with a sweet tooth buy a lot of suger free gum. Extra OWNs in this category Strawberry shortcake, mint chocolate chip, apple pie, orange pop, all are great. You can also buy fat free cool whip put it in the freezer its like ice cream and you can sprinkle fat free pudding mix on it for some extra flavor.
As you can tell your missing out on a lot of vitamins by eating this way so a multi vitamin is crucial! ENJOY!!
I'll give a list of the Protein and carb sources to choose from and a lay out of the meals.
Lean protein sources are- Chicken breast, turkey breast, shrimp, tuna, tilapia, flank steak, egg whites, and a lean no sugar LOW fat protein shake.
Carbohydrates- Sweet potatoes, white potatoes, "any color rice", Oatmeal, and grits.
Your meals can be mixed and matched how ever you want, i know how picky people get and might want a can of tuna and a sweet potato for breakfast and thats ok. You will eat 5 meals a day your first 3 will be protein and carb and your last 2 will be protein without carbs.
Meal 1. Egg whites and grits
Meal 2. can tuna and rice
Meal 3. Tilapia and sweet potato
Meal 4. Chicken breast and broccoli. Broccoli has good fiber which you will need to keep them bowels moving.
Meal 5. Shrimp salad
The amounts will depend on your body type. For me I start at 200lbs lean body mass of 185. I'll Try to get 60 grams of protein per meal thats around a 7oz chicken breast 9oz tilapia ect. Also i try to get 50-60 grams of carbs during my carb meals from carbs alone and an example is 10oz sweet potato, hal cup grits, it easy to find out how much (protein and carbs) your getting by reading the nutritional facts on the package. If you weigh more eat more and if you weigh less eat less. Gauge your losses, fat or muscle, if losing too much muscle increase protein, and if not losing enough back off the carbs a lil, and start some cardio.
Drinks- All diet drinks are ok, Mio makes a liquid water enhancer many flavors.
THE BIG NOS! No dairy, sugar (this includes fruits), and little to no fat only what is already in your lean proteins and carbs. Butter, Cheeses(dairy), veg oil, breads, pastas, and no
alcohol. Helpers!!!- Splenda, Fat free dressing, spray butter, sodium is fine until the last week before your show so salt it up. This means you can use tonys and the rest of your favorite seasoning as long as their is no fats or carbs in them. For all you with a sweet tooth buy a lot of suger free gum. Extra OWNs in this category Strawberry shortcake, mint chocolate chip, apple pie, orange pop, all are great. You can also buy fat free cool whip put it in the freezer its like ice cream and you can sprinkle fat free pudding mix on it for some extra flavor.
As you can tell your missing out on a lot of vitamins by eating this way so a multi vitamin is crucial! ENJOY!!
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