At a recent competition Terry (my figure coach) was repeatedly asked by trainers and other competitor what my competitors eat to get so lean. He decided to put together a visual graph of what they eat… you can take a look at it and download it if you like. Whether you want to compete or just get lean, this is the guide you should follow.
He receives emails every day from women seeking advice about crazy and dangerous diets they follow. It’s just not worth it to follow these plans. If you or someone you know is struggling with what to eat, have them take a look at the graphs.
To take a look at the graphs please type in your name and email address in the pink box to the right and I’ll send you a copy of Terry’s Figure Diet Graph.
Sample Menus & Diet: (by Rebecca Slatt)
P.S: Click Here For the Figure Competition Diet I followed to win my figure competition!
Right before competing in the Cup, my diet was 1,600 calories daily on average and lower carbohydrate range 150-175 daily. My only carbohydrate-sources were yams.
For carbohydrates, I only ate yams (1 oz=8 grams carbs), because I do not drop my water before a show to dehydrate myself. What I do, is I change my carbohydrate source 2 days prior to the competition, from yams to red potatoes and brown rice, which utilizes more of my subcutaneous fluids to metabolize the carbohydrates, which leaves me a little drier. Also, for protein I would eat top sirloin steak or flank steak, VPX zero carb protein, and chicken on occasion.
Macronutrient Ratios:
In explanation of my menus, here are my sample ratios of protein, carbohydrates, and fats:
Menu – 4 Weeks Out:
200 grams protein
177 carbs
31 grams fat
Menu – 3 Weeks Out:
175 grams protein
150 grams carbs
37 grams fat
Menu – 2 Weeks Out:
150 grams protein
143 grams carbs
29 grams fat
Menus & Workouts, 1 Week Prior:
Friday & Saturday – 7 & 6 Days Before:
150 grams protein
175 grams carbs
30 grams fat
(60 minutes cardio-easy to moderate intensity)
Sunday – 6 Days Out:
125 grams protein
160 grams carbs
20 grams fat
(legs-80 % intensity and 20 minutes cardio)
Monday – 4 Days Out:
125 grams protein
160 grams carbs
20 grams fat
(back and biceps-80 % intensity and 20 minutes cardio)
Tuesday – 3 Days Out
125 grams protein
150 grams carbs
25 grams fat
Wednesday – 2 Days Out:
Remember, I switch to brown rice and red potatoes for carbs on this day!
150 grams protein
125 grams carbs
25 grams fat
(chest, delts, triceps 80 % intensity and 15 minutes cardio)
Thursday – 1 Day Out:
150 grams protein
150 grams carbs
25 grams fat
(whole body circuit training for blood flow)
Contest Day (This Is A Little Different):
Upon waking, I complete 20 minutes very light cardio (walking on treadmill or bike)
Meal 1: 4 oz steak and 4 oz yam, following with some bungee resistance exercises to force glucose into the muscle tissues.
Meal 2 (2 hrs later): 1/2 protein bar and 1/2 banana
Meal 3: 2 oz steak and 2 oz yam
Meal 4: this should be 1 hour before pre-judging: sushi and soy sauce
30 Minutes Before Pre-Judging: 1 rice cake and peanut butter and jam
After Pre-Judging: I switch from steak to chicken with yam every 2-3 hrs.
Workouts:
All the way up to the competitions, I completed regular weight training
10-15 repetition range and 10-15 sets per body part. I lifted 5 days per week; however, I was in the gym 6 days each week. My training split typically was:
Day 1: back, biceps, and abs and 30 minutes cardio
Day 2: hamstrings and calves and 20 minutes cardio-gauntlet
Day 3: shoulders and 30 minutes cardio
Day 4: cardio day 45 minutes
Day 5: quads, calves, and abs and 20 minutes cardio easy and hill sprints (5 to 8 at 75 m sprints)
Day 6: chest and triceps and 30 minutes light cardio
*2 weeks prior to the show I cut down to one day of leg training for recovery.
Sample Menus:
6 oz yam
2 eggs and 6 egg whites
1 scoop VPX Zero Carb Protein
1 serving cream of rice
4 oz yam
1 cup green beans
3 oz steak
1 teaspoon flax oil
1 scoop VPX Zero Carb Protein
1 serving cream of rice
1 tsp. flax oil
3 oz yam
4 oz steak
1 cup broccoli
1 tsp. flax oil
Here are some sample menus:
4 through 2 weeks out, I followed the same meal plan:
Meal 1:
Meal 2:
Meal 3:
Meal 4:
Meal 5:
1 Week Prior-To The North American:
Thursday & Friday:
200 grams protein
175 grams carbs
50 grams fat
(45 min cardio)
Saturday:
125 protein
300 carbs
45 fat
(30 min. AM cardio and leg training 80 % intensity)
Sunday:
125 protein
250 carbs
45 fat
(30 min. AM cardio and back/biceps training 80% intensity)
Monday:
150 protein
200 carbs
50 fat
(30 min AM cardio and chest/delt/triceps training 80 % intensity)
Tuesday:
150 protein
200 carbs
50 fat
(whole body and abs circuit training)
Wednesday: Remember, I switch to brown rice and red potatoes for carbs on this day!
150 protein
200 carbs
50 grams fat
(whole body and abs)
Thursday:
175 protein
250 carbs
50 fat
(light circuit-training and 20 minutes very light cardio)
Friday: Day 1 Of Contest!
Approx. 50 protein
225 carbs
50 fat
PLUS the sushi and soy sauce 1 hour prior and rice cakes 30 minutes prior to stage
(light circuit-training and 10-15 minutes very light cardio)
Saturday: DAY 2 OF CONTEST!
Same as Friday
It was easier to train more and at a higher intensity because of the calorie levels but at the same time, I was just in this maintenance stage where the progress which was being made was so minimal that I could hardly notice.
P.S: Click Here For the Figure Competition Diet I followed to win my figure competition!
