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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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