Compeition Diet - Variety Ideas - Help!

pauterson · August 2011

I could really use some help! I recently started training for a Bodybuilding compeition (will compete in Bikini Class) and have had my diet elements outlined by my trainer. I need some help coming up with creative ways to fulfill my micronutrients - please share some of your meal ideas around the following plan:

Items to eat:

Any Green Vegetable

Protein (P):
Top sirloin 4oz (25g P)
Fish 4oz (20-25g P)
Bulgur Wheat 1/2c. (20g P)
Chicken 4oz (20-25g P)
Turkey - Lean 4 oz (25g P)
Egg Whites (4g P per egg)
Protein Shake (20-25g P per scoop)

Carb (C):
Brown rice 1/2 c. (23g C)
Ezekiel Wheat bread (15g C per slice)
Oats 1/2c. (35g C)
Sweet Potato ( ? C)

Fats (F):
Almonds/Nuts - raw & unsalted 1oz.
Almond Butter - 2 tbsp.
Peanut Butter - 2 tbsp.
Almond Milk

Day A (low)

Meal 1 25g(P) + 25g (C)
Meal 2 25g(P) + 25 (C)
Meal 3 25g(P) + 20 (C)

1 source of fat(F) per day
Meal 4 25g(P) +20 (C)
Meal 5 25g(P) + GREEN veggies
Meal 6 Repeat meal 5 or 1 scoops protein shake.

Day B (high)
Meal 1 25g (P) + 60(C)
Meal 2 25g (P) + 60g(C)
Meal 3 25g (P) + 40g (C)

NO FATS
Meal 4 25g(P) + 40g (C)
Meal 5 25g (P) + Green veggies
Meal 6 25g(P) Repeat meal 5 or 1 scoop

3 LOW and 1 HIGH day... REPEAT....

I need variety - what are your meal plan ideas within the guidelines above?

TankGirl71 · August 2011

When I was competing I simply grilled the protein source and steamed the vegetable source. Didn't get fancy with recipes or adding a lot of condiments. I started looking at food more as "fuel" than something to enjoy. It's only 12 weeks, right? :-) Good luck. I don't think I could ever get on stage again. I had VEINS on my abs and one judge told me I was fat. Unreal.

Sharonbed4d · August 2011

I have always wanted to compete but struggle with the diet! Good luck!

alleyag · August 2011

I understand the carb cycling but am a little perplexed about the fat intake. I've done cuts down to five percent bf. And always relied on cutting carbs after cycling to go that low. Getting the healthy fats in was always a way to keep hormone levels up and most of the fat coming from essential fat sources, Saturated fat I get from the beef. Then about 8 weeks out cutting almost all carbs except post workout and am if necc. Fat also goes lower at this point. Just enough for fuel. Protein kept high about 1.5 - 2.0 g per pound to retain muscle. So I'm a bit confused. Either way to answer your question I stay away from all Condiments and for spices I use Mrs dash no salt on everything. Cook in batches and like someone else said. Our not eating for enjoyment at this point its for fuel. Treat it as such and you won't think twice of slipping. Stay motivated and good luck!

joejccva71 · August 2011

The foods you are eating sound good. Also like Alley said carb cycling would be the way to go. In fact you can incorporate both carb cycling and intermittent fasting, and it will work great! (www.leangains.com for more info)

Some bb's that compete cut out dairy, fruits, and other carb related items a few days before they compete. Sometimes even up to a week before their competition.

pauterson · August 2011

Thanks for the comments guys.

What I was hoping for was some creativity... Ie: Chicken Breast ways to prep (Shredded, grilled, baked, boiled, cubed & chopped). For Rolled oats (IE: in a crockpot with chopped walnuts, etc... ) vegetables - incorporate egg whites into a healthy zuchini hash w/ olive oil, egg whites, brown in a skillet.

1/2 the reason people cheat on their competition diet is not enough variety... you can still have variety within the parameters of a competition diet. It's all about cooking at home and playing with the preparation styles.

After doing some research of my own... I think I'm going to write a competition recipe book after my competition. I was really surprised with the lack of creativity on both this blog and two others I posted.

Compeition Diet - Variety Ideas - Help!

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