[In8lyFitness]

I'm Shelly...I'm new here! I'm doing my first NPC figure competition April 2, then one on April 23... so I'm 12 weeks out right now! A girl at my college competed in these 2 last year so she's helping me out, so here's my diet...

5:00 AM Cardio sipping on ICE

6:00AM Breakfast
6 egg whites (7oz) or 1c egg beaters
Low carb wrap or 1/4c oats
2T salsa

9:00 Pre Workout Meal
6oz Pear

WEIGHT TRAIN 10:00

11:30 Post workout Shake
2 scoops Pure Protein

1:00 Lunch
4 oz Chicken
Veggies (green)
12 oz Sweet Potato

3:30 Snack
Rice Cake
1 T apple Butter (I usually leave this out)

6:30 PM Dinner
4 oz Chick
1/2c Brown Rice
Salad or veggies (green)
1T Flaxseed
1T Apple Cider Vinegar (I leave this out too cause I don't like it)

9:00PM
4 oz Chicken
Salad or veggies (green)
1T Flaxseed

Calories = approx. 1550 on a 40 p, 40 c, 20 f plan

I feel like I'm eating too much and I'm not even hungry by 9! Any suggestions? My friend has competed in bodybuilding comp.'s, so he suggested doing 1/2 c oats at breakfast, eating the pear post workout (do a shake before lifting?), eating a 6 oz. sweet potato (the ones I bought anyway were only around 8 or 9 oz.), adding protein with the rice cake (maybe almonds or egg whites?), and cutting the rice at dinner? I've yet to determine the calories and ratio of protein, carbs, and fat using his suggestions!

I'm also doing cardio 4x / week for 20-30 minutes, and my training split is 2 days on, 1 day off...

Chest, shoulders
Legs
Off
Back
Bis, Tris
Off
Repeat chest, shoulders

I may switch it to...

Chest, triceps
Legs
Off
Shoulders
Back, biceps
Off
Repeat chest, triceps

As of now, I'm 5'5 and 125 lbs. I'm doing my bf% tomorrow cause I've been waiting to get my fat caliper back from a friend. Let me know what you think so far! Thanks!

~Shell

[ttuPrincess]

I agree a lot with what your friend has said... dont eat the pear right before you work out, this spikes your insulin levels, and you want that to happen after your workout to start rebuilding muscle... and also use dextrose or a staright sugar in your PWO shake to help spike those insulin levels.

for the rice cake, you do need a protien with it, but this should actually be a Protein /Fat meal, so maybe make it a salad with 1 TBS olive oil and chicken breast

the dinner at 6:30 should not be Protein/Fat/Carb meal... that also should only be Protein /Fat...

when dieting I eat a breakfast with protein/carb and in my PWO shake and then the next meal afterwards. everything else is protein fat (normally olive oil or real mayo, or 1 oz almonds.)

And good Luck and welcome!!!!

[In8lyFitness]

Another friend who's a bodybuilder and has done competitions in the past gave me some advice today. But he's suggesting that I do 60% protein, 25% carbs, 15% fat since this is my first competition and I don't know how my body will react. He also suggested that I do an hour of cardio every day just so I'm prepared and ready when the show arrives, but once again this is conflicting with what my other 2 friends told me.

[Sofia4444]

Now thats in the subject, I was wondering something myself - if I do weights on the p.m. (I do cardio in the morning) should I skip carbs in my postwork out drink and the meal afterwards as well?

[In8lyFitness]

That's a good question... I was wondering that myself if I ever weight train in the evening instead of the late morning. I would say don't skip out on the carbs since you just worked out... but what if you're training til 8 or 9? Maybe just a shake?

[ttuPrincess]

I work out at 10 pm at night and i drink a shake right after (midnight) and eat my next meal about 1:30 am.

[ncgirl21]

If you leave out he apple butter, you probably want to add in another fat source so you can still meet your ratios, I think though that you need a protein source there. You also need carbs along with your post workout meal. Good Luck!!

[sims1219]

I think i'm also going to try your diet, it looks "do-able", one question, what is ICE(sipping on ICE during cardio)?

[In8lyFitness]

ICE is a branched chain amino acids powder that you can mix with water that you drink during cardio on an empty stomach. It helps to prevent from burning muscle.

[quickone]

Originally Posted by ttuPrincess

I agree a lot with what your friend has said... dont eat the pear right before you work out, this spikes your insulin levels, and you want that to happen after your workout to start rebuilding muscle... and also use dextrose or a staright sugar in your PWO shake to help spike those insulin levels.

for the rice cake, you do need a protien with it, but this should actually be a Protein /Fat meal, so maybe make it a salad with 1 TBS olive oil and chicken breast

the dinner at 6:30 should not be Protein/Fat/Carb meal... that also should only be Protein /Fat...

when dieting I eat a breakfast with protein/carb and in my PWO shake and then the next meal afterwards. everything else is protein fat (normally olive oil or real mayo, or 1 oz almonds.)

And good Luck and welcome!!!!

Good advice.