What's For Lunch?

January 20 2014

This is a guest post by my friend, Cristina Walterman, who is a trainer in the Chicago area. Cristina runs her own personal training business, called CW Physique and is also an amateur figure competitor. She's getting ready for a competition this Spring and wanted to share one of her sample daily meal plans.

Now I just read a very interesting article over the weekend about obsessive dieting and how it can lead you down a dangerous, unsustainable path so I don't want anyone to think they can realistically follow a meal plan like this seven days a week, 365 days a year. I'm posting this meal plan to show how dedicated an aspiring figure competitor needs to be when preparing for an upcoming show. 



Sample Meal Plan of a Figure Competitor by Cristina Walterman:

I get asked a lot, what do you eat when you are training for a competition?  My body is a science project and constantly changing. What works for some may not work for others and a lot of times it is trial and error.

Prepping for a figure competition takes about 16 weeks on average.  Decreasing calories slightly, increasing cardio, and taking away cheat meals are roughly what it takes.  Listed below is a sample meal of what I would I do to prep for a figure show. 

Things to keep in mind: 

  • You must eat every 3-4 hours and a total of 6 small meals a day.
  • NEVER CHEAT!
  • Water intake is HIGH        
  • Always have your food prepared and bring it with you wherever you go.
  • Take your vitamins and supplements.

Meal 1:

4 egg whites (including 1 yolk)

½ cup of oatmeal

1 sliced cucumber

Meal 2:

32g of protein powder (I like Optimum Nutrition- Cookies and Cream)

15g of natural peanut butter

Small salad with fresh veggies and vinegar as dressing

Meal 3:

110g chicken

15g almonds

2 cups steamed broccoli

Meal 4:

32g protein powder

15g organic almond butter

Small salad

Meal 5:

100g 99% fat free ground turkey

2 fish oil

1 piece of Ezekiel bread

Meal 6:

4 egg whites

4 cups of leafy green veggies and spaghetti squash :)



Article by (CW Physique)  |  January 20 2014

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