A FITNESS COMPETITORS DIET
As you can imagine my most asked question is, “What are you eating” or “What is your diet like”. People want to know how I do it. They want to know how I manage to get my body fat down to 8%. My answer is, and will always be it’s your diet. A fitness competitors diet is strict, and it’s not for most. I’d like to share with you what a fitness competitors diet looks like.
Before I go any further let me make this clear I’m training for a NPC show that’s in 2 weeks. This is what I’m eating to train for my show. When my season is over I will make slight modifications to my diet. You’ll notice as you read on there is a lack of good fats such as avocado, EVOO, nuts, coconut oil, etc. There is also a lack of starch carbs no rice, corn, potatoes including sweet potatoes. A fitness competitors goal is to get extremely lean while maintaining muscle mass. Although all those foods mentioned are good fats they’re not on a competitors menu.
BREAKFAST: Typically for breakfast I’m having pancakes. I make my own starting by grinding the old fashion oats. The recipe is totally clean/healthy, and it’s good. You can get the recipe for that on my blog. You have to get creative with your food try to find new way’s to eat the same thing. For example my pancakes are just about the same as heating up hot cereal, but I don’t like hot cereal so I figured out a different way to use the same ingredients to make something different such as a pancake. I like to drizzle a smidgen of raw honey atop. Honey is naturally sweet so you don’t need a lot or I’ll spread a smidge of baby food applesauce atop.
SNACK: My snack is typically a protein shake. I love my protein shakes! I actually look forward to them! I’m also very particular in how I make them. I fill my single serve blender with ice. By the way if you don’t have a single serve blender you’ve gotta get one! There only $12, and their so convenient I literally use mine 4-5 times a day. It’s just easier to use and clean than the big blenders. Plus it keeps your serving size in check. Put one scoop of whey protein powder I use vanilla by muscle tech. 1 tbs of PB2, 1 tbs of ground flax, and approx 1/2 cup of unsweetened vanilla almond milk. You may need to add a bit more milk if it’s to thick. Blend and enjoy. It taste delicious! This is a great option to satisfy a sweet tooth craving.
LUNCH: Lunch is almost always a salad with chicken. Yesterday I made something different. I cooked up 1lb of extra lean ground chicken with carrots, celery, jalapanoes, Tabasco sauce, 1 crushed garlic clove, and 1 can of organic unsalted fire roasted tomatoes. It was so good, and had just the right amount of heat. You’ll notice a trend that a lot of my meals have heat I’ve learned to love it, because it speeds up your metabolism. If you cannot tolerate the heat leave the ingredient out.
SNACK: Depending on the day I’ll have another protein shake or 2 low sodium rice cakes. Sometimes I’ll spread the tiniest amount of peanut butter atop, but currently I’m eating them plain since I’m so close to my show..
DINNER: Dinner varies. I try to get creative with it. The other day I made a chicken meatloaf. click here to view the recipe. It was awesome!
SNACK: My before bedtime snack is always a protein shake.
After reading my meals you can see my diet is limited. After my show I’ll add some foods back such as nuts, avocado’s, all those good fat’s I mentioned earlier. I’ll probably gain 5 lbs post competition. That’s a diet that’s maintainable/manageable. I’ll still keep my sugar intake limited, and sodium levels low, as well as carb cycle starchy carbs. Starchy carbs will not make it into my daily diet. To maintain weight loss you have to be strict with nutrition. You can exercise all you want, but if you cheat you’ll never get where you want to be. This pic couldn’t say it better:
Honestly I think we all know what we have to do to get to our goal weight, but the diet part is definitely the hardest. Why do you think that is? What do you struggle with maintaining a clean diet? To leave a comment click the thought bubble next to the title of this post.