Figure Competition Diet. Click to download all information on Contest Preparation. Dieting is probably the most grueling part of competition preparation. A workout may last an hour or two, however dieting is 2. Give up being active AND my heels!?!? Obviously I needed a second option. Well it was the third surgeon that finally told me he could get me back to being as active as I was before and back into my heels as long as I followed his unique recovery process to the letter. It was in that moment that I made the promise I would finally do a competition and that I would send him a picture of me competing in a sport that allowed my two passions (fitness and heels) to become one! Later that year in August, after doing a little research and attending my first bodybuilding competition - the Dallas Europa Supershow I developed my own training and nutrition program to start prepping. In October 2. 01. Sample Meal Plans On this page you will find sample meal plans for a variety of goals. For each plan there is both a male and female version. We all know how important lifting is to our physique, but proper nutrition and diet is equally vital. Now you may be saying, . Diet & Nutrition Men and women do not need to train differently to see results, but what about diet? Should women eat differently. Free Newsletters Need help achieving your fitness goals? The Muscle & Fitness newsletter will provide you with the best workouts, meal plans and supplement advice to get. Nutrition How to Eat and Look like a Bikini Competitor in 12 Weeks Got a goal of. Diets For Figure Competitors Kelly Ferguson Alicia Kowalski Lisa Nicholas Figure Competitor. The diet was tough but it was defintely worth it.' 'I now feel confident that I can get in shape for a competition or photo shoot. The journey to physique competition is probably the toughest you'll ever endure, but it's also one of the most rewarding. A complete guide for preparing for a figure competition. I entered my very first competition. Four competitions later, armed with an improved physique and presentation package, I achieved pro status at the 2. Team Universe in New Jersey on July 6th. Earning the honor to compete with the world's best in the IFBB Pro League in less than 9 months. Pre- Contest: First, I don't believe in an . When I was an elite track and field sprinter my conditioning coach trained us to understand that you are either competing or you are improving. Otherwise naturally stay with a healthy balance of carbs, protein and healthy fats in every meal. The purpose of a figure competition diet is to cut as much body fat as possible while maintaining lean muscle mass. While there is no official figure competition diet, most competitors follow the same general rules of dieting and adjust these rules to fit their individual. Competition diet plans, exercise tips, ketogenic diet plans, and preparing for figure competitions. Search Home News Competition Diet 101 Random The Psychology of Bodybuilding Competitions CompetitionDiet.org June 8, 2015 Competition Diet 101 Recent. Another thing that changes is that I only eat about four to five times a day instead of six to seven. It works so well me for because it's an eating plan that you can really customize. Depending on how close I am to a show or how my body is progressing I can quickly adjust the cycle and restrict my carb level intake at any time. But I have been trying out different types of foods to use to create my meals. Some people believe that there is a very limited selection of what can be used to achieve the correct level of leanness. But I'm a strong believe as long as the food has the same, or a better nutrient breakdown, and falls into the same category then you should be able to get the same result. I love to cook but just because I don't mind eating the same thing over and over but I hate the idea of creating a dish the same way meal after meal. As a matter of fact those works you against trying to achieve the ideal look judges are seeking. For this reason I can develop my ideal package mostly through using natural methods - training, food manipulation and natural based supplements. The following are natural based supplements I used daily and when. However, when I am prepping for a competition I increase my cardio to 3. As for my weight training, I keep a five to six days a week schedule but I switch things up and focusing each day on a major part. I do this to make sure that I am feeding my muscle enough protein to build muscle but also maintain a lean physique. Take the time to study your body and the best routes for it. It will make a huge difference in your results and you will feel tons better. When you love something you keep going even when you fall. Cutting carbs completely out was one of my mistakes it left me very flat and small. Also I tried to less protein and a little more fat but that was a mistake for me too. Following a diet based on my blood type is really the best thing for me. I hope to have a great year and would love to help anyone else searching for the right diet. This makes a huge difference. All the calories add up so try and remember to keep track of everything you put in your body. Even a piece of gum, I know it sounds extreme but it will work. I take them when I need that extra help getting lean and fighting cravings. I also take the powder post workouts, this helps me heal faster and keeps my strength up. Lets face it cardio and training really strips you so you need a lil help. Always keep your body guessing. Show it who the boss is. One week I might do legs twice and the next week Ill do shoulders twice. Analyze your body every week and try to see your weakness and do it double to compensate. For me its always my shoulders or legs. I find it a challenge to jump rope in between sets so I try to do that more and more to lean down. Jumping rope while weight training is also a good way to clean out any toxins in your lymps. Diet - Both are important, but I feel the diet will always play a bigger factor, and its harder so don't cut corners. I just always try and think happy thoughts and tell myself fish taste like donuts, haha. Remember the more meals you get down the faster your metabolism will be, so eat up. Smaller meals are better of course, you can even cut your meals in half and eat every hour in stead of every two to three hours. Thanks for reading my tricks of the trade and I hope I helped you at least a little. I eat oatmeal with apples and walnuts, lunch I have . Snacks are handful of almonds, walnuts, cashews with raisins. I will eat this every day and take off on Friday dinner, Saturday lunch, and Sunday dinner because I. Off season I run about 2. I love how I feel after I run. Alaskan cod with cup spinach. Dinner 8oz of Tilapia with cup broccoli. I will cheat on Saturday with lunch then back on diet. I would like to try the Ketosis or Paleo diet but I think I would be cranky and weak. A protein shake with apple after strength training. Cardio 3. 0 minutes on the step mill. There are many competition diets out there but it. It is rewarding to come to understand your own nutritional needs. It will lead you to a place of lasting health and lifestyle changes. Clean eating is eating the way nature intended. It is the practice of eating whole, natural foods. I usually eat 5- 7 meals per day every 2- 3 hours and I try to eat clean all year round. My meals are balanced with protein, vegetables, starch, fruit and healthy fats. Adjustments are made only in the final weeks before a fitness competition. My clean food diet includes the basics. Proteins such as egg whites, chicken breast, lean ground beef, fish. One gallon per day is ideal. Cheat meals early in the day are the safest because you will burn it off during the day. Your body is like a science project. Everyone must find the food and lifestyle choices that best support them. Through my journey as a fitness competitor I have made gradual changes that have enabled me to reach my health goals and I have learned concepts that have lead to a lifestyle change. It is a lifestyle change. I have worked hard to reach my health goals in areas such as reducing food cravings, increasing sleep, and maximizing energy. I have developed a deeper understanding of the food and lifestyle choices that work best for me and I have been able to implement lasting changes that have improved my energy, balance and health. Chicken breast, asparagus, 4oz. Salmon, broccoli, 4oz. Salmon, green beans. Meal 7: 4oz. Tilapia, asparagus, 1 tablespoon Udo. These meals include a protein, vegetable and a starch. The main difference for me between off- season and pre- contest is the addition of being much more calorie and carb conscious during pre- contest. While training for this particular show, I was on a 1. I ate 5 meals per day every 3 hours. During contest prep, my meals are redundant, but I prefer it that way because it is easier for me to follow the correct meals and calories needed to achieve my goal. My meal plan looked somewhat similar to the following. Meal 1: egg whites, coconut oil, banana, spinach, oatmeal. Meal 2: protein powder, oatmeal, strawberries, peanut butter. Meal 3: chicken or tuna, sweet potato or brown rice, peanuts or coconut oil, apple. Meal 4: Greek yogurt, apple, peanut butter, oatmeal. Meal 5: chicken stir- fry. Here are the ratios of each food group I used. Meal 1: 4oz protein, 3. Meal 2: 2oz protein, 1. Meal 3: 4oz protein, 3. Meal 4: 2oz protein, 1. Meal 5: 4oz protein, 1. I flavored my meals with lots of spices to keep them from becoming too boring. I also like to snack on raw veggies such as cucumbers and bell peppers. I definitely suggest a good multi- vitamin. Other supplements I love are CLA, fish oil, AGG/PAGG, and L- Carnitine. When I need the extra boost and energy for pre- contest training, I will opt for something like Hot Rox Extreme in addition to these other supplements. Be very careful with thermogenics though, because if you are sensitive to them, they can make your heart race. My weight routine is done in a fast- paced tabata style which keeps your heart rate up and therefore burning the maximum amount of calories. My cardio increases up to 2 hours a day the closer I get to contest date. My cardio is usually done in the mornings and evenings. During pre- contest, my routine looks like this. Sunday: active rest. Monday: cardio and weights. Tuesday: cardio. Wednesday: cardio and weights. Thursday: cardio. Friday: cardio and weights. Saturday: cardio. Balancing training and diet becomes difficult towards contest date as the cardio usually increases and the diet becomes even more strict. To get through the training, I would tell others to always keep their goals and visions in place. Envision what you want to look like on stage and that should help you keep focused during the last few weeks. It is difficult but completely worth it all! The first half of my contest prep diet I do a carb cycle where I have 2- 3 carb servings a day for 4 days and then zero carbs the other 3 days. I do this up to about 4- 6 weeks out depending on my results and the rate of fat loss I am seeing at my weekly body composition updates. For the remaining weeks I do zero carbs. My body works well on a low carb/high fat diet. I take in roughly 1. My keto diet ends up looking a little something like this. Meal #1: 6 egg whites, 1 scoop peanut butter. Meal#2: 6 egg whites and a baked onion. Meal#3: 4oz. My calories also go up to about 1. My goal on off season is to build more size and muscle so it is required that I eat more during this time. During contest prep I don. I try to keep my diet as clean as I can.
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