Finding a Balance with Dieting and Contest Prep

Without a doubt, the hardest part of training for my first figure competition is figuring out the right diet.  My biggest challenge has been transitioning from being a vegetarian, carb-heavy cardio junkie into a lean, muscular figure competitor.  Although I'm still 8 weeks out from show, I have learned that there is no one size fits all contest prep diet since I hear new methods almost daily...  What I am learning along the way, however, is what works for me.  I've had several people ask me what I'm eating, and while I don't claim any magic diet plan for anyone, I do know that starvation and carb depletion are not sustainable for me- tried and had a serious crash and burn that I'm still recovering from.  

My baseline daily calorie goal at 125 lb., 5'6-1/2", and 14% body fat is about 1,300 calories per day based on my activity level- on days where I teach Zumba Fitness classes, I may range upwards of 1,700.  My current weight loss goal is 1 pound per week for the next 7 weeks.  My basic macro-nutrient breakdown for contest prep is 30% carbs/45% protein/25% fats, which is roughtly 146g protein, 36g fat, and 98 carbs- give or take a few in either direction.  I eat 6 small meals a day spaced out at about 3 hour intervals starting at 6am and finishing at 8pm.  Currently I train 6 days a week- between 1-2 hours a day.  Here is a sample of a day's worth of meals.

6am- PureTrim Wellness Shake with 3 cups of dark green leafy greens

9am- 1 scoop Vega Performance Protein mixed with 8 oz. almond milk

12pm- 5 oz. baked tilapia fillet & 6 asparagus spears seasoned with balsamic vinegar & 3 orange essense prunes

3pm- PureTrim Wellness Shake 

6pm- 4 egg whites with dark green veggies & 1/2 sweet potato & 3 almonds

8pm- PureTrim Truffle & Hot tea

***Water Intake: 1-1.5 gallons per day***

Here is another sample of approx. 4 days of meals:

 

I think it goes without saying that with serious contest prep there is no consumption of soda, alcohol, fast food, processed foods, refined flours & sugars, creams, butters, and/or sweets; but even while refraining from such foods, it can be difficult to find the right balance for reducing body fat while giving your muscles enough nourishment to grow and repair while having enough energy to go about your daily life.

 

While I'm certainly not an expert, what I do know is that long-term carb depletion is not a workable plan for me.  I can certainly, easily keep my carbs under 100g per day, but until the last 2 weeks of contest preparation, dipping below 50 carbs per day leaves me sickly, tired, irritable, and weak during my workouts.  When it comes to choosing carbs, I opt for my PureTrim meal replacement shakes, oatmeal, sweet potatoes, brown rice, whole wheat pitas, sprouted grain breads, broccoli, cauliflower, asparagus, spinach, collard greens, blueberries, blackberries, strawberries, dried prunes, and dried apricots.  I limit my servings of fruit to no more than 2-3 per day on 3-4 days a week to ensure I keep my sugar intake at an appropriate level.  I also try to ensure that any fruit is consumed with some protein to keep blood sugar levels in check.

One thing is for sure about contest prep- and that is there is not a ton of variety, which is why it becomes key to identify foods you can commit to sticking with EVERY DAY for weeks at a time and have them ready, standing by AT ALL TIMES!!  Consistency and routine are also critical- skipping meals and workouts simply is not an option- schedule and plan what you must accomplish and get it done.  Planning and meal prep often determine the difference between a successful training day and falling off the wagon and back tracking in your progress.  

On a personal note, daily prayer, looking at my competition suits, and reading motivational material helps keep me on track.  There are thousands of successful, inspirational figure and fitness competitors online that give free motivational information and inspire you to keep going.  While your fitness journey is ultimately your own responsibility, never forget there are others that have worked so hard to pave the way, learn through trial and error, and one of the most important things you can do is never give up and remain teachable.  There is always something to learn and growth to be achieved.  Best of luck to all those out there that are currently prepping for competition and those simply looking to improve their overall health and wellness- it is 100% worth it!! 

Comments

[Sally Wing]

Well said, Aime! I am YOUR biggest fan (well, I probably tie with John on that title!)
xoxox,
mom

[CHERYL E. CUBOL]

I LOVE EVERYTHING YOU ARE DOING! KEEP UP THE FANTASTIC WORK! I AM PROUD AND HONORED TO HAVE A FRIEND LIKE YOU!