Figure Competition, Meal Plans, Nutrition

Pre Show Week Meal Plan

For the next four weeks, I will begin leaning out in preparation for my first show, April 8.   During this phase, I will continue to eat high protein and low carbs.    When I’m hungry, protein drinks (protein powder and water) will be my best friend.

Below is the meal plan that Emily crafted for me.   As with every meal plan that she has crafted for me, she determines what to eat and when based on how my body responds.   This meal plan is not a weight loss plan, and I do not recommend anyone to utilize this for weight management or weight loss as it is not intended for that but for leaning out and defining muscles.   Additionally, due to the restrictive eating of this meal plan there are supplements that I will be taking (see supplements section).

My feedback to Emily such as how I’m feeling, energy level, irritability, and how my clothes fit  is essential to any adjustments she may make to the plan.

 

Meal Plan:

Wake up:  Drink 16oz of water and take vitamins (multivitamin, Milk Thistle, and Thermogenic)

Meal 1:  3 egg whites, 3 oz chicken, ½ cup tomatoes, 1/3 cup avocado as omelet and take Glutamin

Meal 2:  4oz chicken and 1 cup of vegetables of my choice

Meal 3:  4oz tilapia or cod, ¾ cup brown rice, and ¼ grapefruit and take Glutamine

Meal 4:  5oz flank steak

Meal 5: 3oz tuna, 10 banana peppers, and one plain rice cake

Eat 10 almonds with 2 strawberries prior to training.

 

One week into this meal plan, my feedback to Emily was that I was drinking about 3 protein drinks almost daily and that my energy level was low.   She tweaked the meal plan as noted below increasing the amount of protein I was taking in.

Wake up:  Drink 16oz of water and take vitamins (multivitamin, Milk Thistle, and Thermogenic)

 

Meal 1:  4 egg whites, 3 oz chicken, ½ cup tomatoes, ½ cup avocado as omelet and take Glutamine

Meal 2:  4oz chicken and 1 cup of vegetables of my choice

Meal 3:  6oz tilapia or cod, ¾ cup brown rice, and ¼ grapefruit and take Glutamine

Meal 4:  5oz flank steak

Meal 5: 3oz tuna, 10 banana peppers, and one plain rice cake

Eat 10 almonds with 3 strawberries prior to training.

Protein drink anytime I’m hungry.

What I found on this meal plan is that I am less hungry and need less protein drinks.  My energy level is also higher.

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