I get heaps of questions, does a comp prep diet have to be hard? Be restrictive?
Here's what a fairly typical day could be like for one of my competitors.
Breakfast:
35g oats, 1 scoop whey protein, 1/2 cup skim milk, 1/2 tablespoon sultanas, 1/2 banana
Snack:(post workout)
Crunchola 20g, Protein Crunch 1 scoop, 200g low sugar yoghurt, 100g raspberries
Lunch:
Turkey and Cranberry Salad with mixed leaves, cranberry sauce, carrot, tomato,cucumber
Snack:
Chilli Tuna Coleslaw - 2 tins of light flavoured tuna, 1 tbsp Sweet Chilli sauce, 1/2 packet of dry coleslaw mix
Dinner:
Beef/bacon red wine casserole with broccoli
Post Dinner Snack
1 tablespoon peanut butter, 2 tablespoons cottage cheese, 1/2 scoop chocolate protein powder (mix together for a delectable gooey treat)
This day clocks in at 1495 calories 20 % fat, 42% protein 38% carb
Who said competitors had to live on tuna, protein shakes and lettuce leaves?
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6 comments:
I like the sound of the chilli tuna coleslaw, I'm going to try that now. Very easy too just the way I like it.
Thanks for your advice :)
Hi Liz,
Its very interesting to read your example of comp diet. This would depend on how much fat the competitor has to lose and in what time frame?? I have just started to train for ANB vic titles ( october 5th) and my trainer has me on something so different to what you have suggested!! Im allowed to eat alot of food but no flavour!! No salt, sugar, no carbs except for sweet pot, and oats, limited red meat. Its very hard and boring!! Apparently its supposed to get my body fat down so its easier towards comp!!I wish i was eating your food !!
Jacque Campbell :)
Liz, is that for comp prep or just a typical day?
D'Oh. Comp prep.
You are a LEGEND Liz! That nutrition plan sounds better than what I usually eat!
Unfortunately there are a lot of really lazy trainers out there who just take the easy option of telling you to eat tuna and cottage cheese. I had an unfortunate experience with one of them which seriously screwed me up for a while. I just gave up because I couldn't stand the bland diet!
You are a wonderful example of a healthy and vibrant woman :)
Yum...if I ever decide to get back on stage you know where I am coming.....although I would have to "graduate" to physique!
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