Prepping
for my competitions has shown me one simple fact, which is that you don’t have to kill yourself in order to get into killer shape. Applying some easy guidelines on “When” and “What’ to eat will help you a great amount.
Below I have listed some key points of the day where utilizing food intake will make a major difference.
Breakfast – the body has been in a fasting for about 12 hours. Now is a good time to throw in some…
Everyone 
who’s dieted for a show knows that when it’s crunch time we stick to the basics in terms of “diet foods”. A lot of us are on low carbs and it’s hard to be creative. I stumbled upon this recipe and integrated it right into my contest prep. It is a simple Ultra-Low carb pancake mix. Most people put oatmeal into their protein pancake, which works if we want the carbs. But what do we do if we are depleting?? Should we be deprived of a great breakfast? NO!
The recipe calls for:
You’ve 
probably heard some people say that they have a higher metabolism than others. When you look at them, they’re lean and fit. While others who are not so lean and are overweight blame their physical attributes on having a slow metabolism. Unfortunately, weight gain is most commonly the result of eating more calories than you burn. To lose the weight, you need to create an energy deficit by eating fewer calories, increasing the number of calories you burn through physical activity or both.
Probably
one of the most asked questions of any competitor has to be about what meal plan would be suggested for them. I know I get inundated with emails asking for me to write up a meal plan…for free of course. I also get competitors complaining that the diet their trainer has them on isn’t working for them and seeking knowledge on how to tweek it or they’re shopping around for a new trainer who’s theories on nutrition and training may be a better fit.
The thing most of these people have in common seems to be a lack of patience. Everyone wants immediate results but very few look within themselves to determine if the problem is them rather than the plan their prep coach has them following.
The debate between which is worse, soda and diet soda has been ongoing for some time. I’m going to break down the differences to answer the question once and for all. Let’s start with the non diet soda.
Regular Soda
- Increases in harmful hidden fats, including liver fat and skeletal fat.
-Increases in cholesterol. 11% increase vs. diet soda group.
When
I talk to potential clients or anyone for that matter about “diets” I try to make sure I can get them to learn the basics. As we all know there is no clear cut black and white way to diet, but I think there are some constants in a general healthy diet. Contest prep is a whole different demon in itself, but I feel everybody should know the basics in order to be successful in their diet. Always remember that everybody responds to food differently so this is just my opinion and what has worked for me throughout the years.
When 
it comes to eating clean and dieting sometimes we get bored of the same old thing. This super easy recipe is perfect for supplying all the protein you need and adding only a few carbs.
Pumpkin is known for being high in fiber and low in sugar while still adding lots of flavor. A 1/2 cup of pumpkin is only 40 calories and 9g carbs, 5g of which are fibrous leaving you only 4 net carbs! One can of pumpkin totals 4 servings…so this entire recipe, plus two small 50 calorie apples will make only a small dent in your carb and sugar intake.
First, 
the number one rule is your metabolism! You MUST eat every 3 hours or your body will go into a catabolic state and store fat. Eating every 3 hours will prevent you from being sluggish, having low energy, low blood sugar and eventually getting sick just from missing meals. Not eating and waiting until you are completely hungry will make you eat twice as much when you do eat from the hunger pains.
Eat every 3 hours, even if it is with whole food or meal replacements (protein shakes or bars?), or even snacks (fruits or veggies).
Second, remember it is a lifestyle change (for the better)! “Diet” meals can be fun. There are a lot more to choose from in today’s products than years ago. Choose wisely. Check the nutrition facts on back of each product you purchase. Make sure that the following is true of the Fat, Sugar, Carbs and Sodium:
Fat (Good fat, like Olive Oil, Fish, Almonds…) Absolutely, keep the bad fats to ZERO!
Sugar (zero if you can)
Carbs (low as possible<25-35g/meal)
Sodium (under 2 to 5g/day) too much sodium will make you feel bloated because of the water retention; but, our bodies do need sodium to help aid the transport of blood & oxygen across to other parts of our bodies.
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