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.
4 egg whites (including 1 yolk)
½ cup of oatmeal
1 sliced cucumber
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
2 cups steamed broccoli
32g protein powder
15g organic almond butter
100g 99% fat free ground turkey
2 fish oil
1 piece of Ezekiel bread
4 egg whites
4 cups of leafy green veggies and spaghetti squash :)