Hi Everyone,Since competing in my first NPC Bikini Competition and sharing my training , I have received a lot questions about my diet. There are a lot of scary and dangerous diet plans out there, especially when it comes to the world of fitness and physique competitions. People often go to extremes to get the physiques that you see on stage. I used a completely different approach to my diet and training than you typically see. I never stepped foot in a gym, and did all of my workouts at home. Also, the lowest my caloric intake ever went was about 1800-1900 calories per day. That is lower than my normal calorie consumption, but not dramatically. I averaged between 1900-2000 calories per day over the course of my 12 week prep. Some days my calories were 2200-2400.
Lunch packed for work:Tilapia, fresh baby spinach, tomatoes.Sweet Potato, zucchini, squash, eggplant.Granny Smith Apple.A diet is not necessarily about restricting calories, it’s about determining what type of fuel your body needs. I was never hungry during competition prep. When I stepped on stage I wasn’t drained, I felt healthier and stronger than ever. The biggest change I made was cutting out sweets for the last 6 weeks. I satisfied my sweet tooth with healthy options like fruit, and recipes like this one: . I also cut out my french vanilla coffee creamer, and used Almond/Coconut milk instead or a homemade clean coffee creamer. I have shared my , , and a during my competition prep. I also logged a majority of my meals during competition prep. I am sharing some of them below. *I logged my food at the end of the day instead of pre-logging because I wanted to be sure I was following my bodies hunger signals and not getting to caught up on the numbers. You will see that my diet stayed consistent throughout my prep. I did not carb deplete, but I did focus on getting a lot of my carbohydrates fromvegetables.If you are preparing for a competition please remember to focus on keeping your body healthy throughout your prep. Your diet should be individualized to your needs, but you should never feel like you are starving. Food is nourishment and fuel for everything you do.
Breakfast: Coffee with Organic So Delicious Unsweetened Coconut Milk100 Calorie Whole Wheat Flat Bread Roll 1 Large EggFresh Baby Spinach (on my egg sandwich)
AM Snack: Fruit and Nut Trail Mix BarLunch: 2 Cups Baby Spinach with 5 Cherry Tomatoes2 Cups Baked Spaghetti Squash4 oz Boneless Skinless Chicken Breast2 Stalks of Celery with Smucker’s Organic All Natural Peanut Butter (2 Tbsp)1/2 Cup Black Seedless GrapesPM Snack:Green Smoothie (This recipe minus the kiwi: )Included: 1/2 cup almond milk1/2 cup coconut milk1 cup 0% Greek Yogurt Plain2 cups spinach1 tablespoon almond butter1/2 BananaDinner:Quinoa Vegetable Pilaf (Quinoa, spinach, cherry tomatos, eggplant, zucchini, onion, tomato, extra virgin olive oil)Boneless Skinless Chicken Breast with 1 tablespoon cream of chicken soup
Breakfast:Coffee with Unsweetened Coconut MilkMaple Brown Sugar Oatmeal with fresh WalnutsFit and Active Chocolate Peanut Butter Protein Meal BarAM Snack:1 Slice Whole Wheat Bread1 Tablespoon Smucker’s Natural Peanut ButterLunch: Crockpot Spinach and Tomato Chicken 1.5 cupsWalnut and Spinach SaladGranny Smith AppleAfter Work Snack: with dark chocolate chips Dinner: Sushi (A mixed combination)After Dinner Snack:Almond Coconut MilkCrunch Cranberry Almond Multi-grain cereal (1 cup)
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