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!
