Fitness Figure Competitions - Sample Diet Plans

Here is what a simple, typical diet may look like off and early in pre season:

7am Breakfast
1-2 slice of rye bread toasted with a tsp of almond butter on each slice
6 egg whites and 2 whole eggs

You can use some onion or other veggies that were listed in groceries including the avocado.

9am Snack
Banana and a serving of no fat yogurt

12pm Lunch
Protein 4-6 oz or 20-50gm, 1-2 cup greens, ½ to ¾ cup grain, bean or tuber

2-3pm Snack
Protein drink and some nuts

5-6pm Dinner
4-6 oz protein or 20-50 gm, 1-2 cup greens, ½ to ¾ cup grain, bean or tuber

9pm or so
Protein drink or a cup of dry cottage cheese, some almonds and ½ cup broccoli raw topped with Udos oil and cracked pepper.

Here is what a simple version of a diet may look like during the last few months pre contest:

7am Breakfast
A serving of oatmeal with 6 egg whites

9am Snack
Protein drink and a half of a yellow grapefruit

12pm Lunch
Protein (poultry or white fish) 4-6 oz or 20-50gm, 1-2 cup spinach or green beans, ¼ cup yam.

2-3pm Snack
Protein drink and 10 almonds

5-6pm Dinner
Protein (poultry or white fish) 4-6 oz or 20-50gm, 1-2 cup spinach or green beans, ¼ cup yam.

9pm or so
Protein drink or 4 oz protein of choice with ½ cup green beans or asparagus

Supplement Suggestions
I did not list any supplements other than protein powder and EFA oils to keep it simple but there are some supplements I like and do suggest. Multi Vitamin / Minerals are an excellent start to add to your daily food regimen. I personally like Usana. Glutamine is a great repair product which aids in faster recovery and better optimal muscle growth. Joint aids are very useful for those with joint issues or old joint injury so do look at things like chondroitin, glucosamine, msm and combinations of these. Creatine is another great supplement to add to your arsenal, this will help you get beyond your limits literally! HMB is another of my favorites but is now a grey area supplement and not as popular as 7 years or so ago. There are so many other new products and always more coming out so I say that if you research and have the money then go ahead and try some out! Just try not to experiment during on season or pre contest.

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By Linda Cusmano






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