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.
Diet #1 (early in precontest phase)
Protein: 38%
Carbs: 44%
Fat: 17%
Cal: 1,514
Meal #1:
Special K Cereal 1 cup
1% Milk .5 cup
Apple 1 (med)
Meal #2:
Yogurt 1 (60 cal)
Cottage Cheese ½ cup
Protein Powder 1 scoop
Peanut Butter 2 tsp
Chicken 45 grams
Meal #3:
Chicken 70 g
Vegetables 100 grams
Cherries 100 grams
Wheat Bread 1 slice
Meal #4:
Yogurt 1 (60 cal)
Cottage Cheese ½ cup
Sweet Potatoes 75 grams
Meal #5:
Tilapia 150 grams
Vegetables 120 grams
Sweet Potatoes 75 grams
Diet #2 (late in precontest phase)
Protein: 58%
Carbs: 26%
Fat: 16%
Cal: 998
Meal #1:
Egg whites 3
Sweet Potato 80 grams
Flax oil 1 teaspoon
Meal #2:
Protein Powder 1 scoop
Sweet Potato 80 grams
Broccoli 100 grams
Meal #3:
Chicken 83 grams
Broccoli 100 grams
Protein Powder 1 scoop
Meal #4:
Chicken 83 grams
Broccoli 100 grams
Meal #5:
Chicken 83 grams
Broccoli 100 grams
Competition Diet/Cardio Schedule:
Week Calories Per Day Calories Per Week Weekly Cardio Sessions Weekly Cardio Totals Pro/Carbs/Fats
July 1-7 1,500 10,500 3×30 min 90 min 35 /45/ 20
July 8-14 1,500 10,500 4×35 min 140 min 35/45/20
July 15-21 1,500 10,500 4×35 min 140 min 35/45/20
July 22-28 1,500 10,500 4×35 min 140 min 35/45/20
July 29 – Aug 4 1,400 9,800 4×45 min 180 min 40/45/15
Aug 5-11 1,400 9,800 4×45 min 180 min 40/45/15
Aug 12-18 1,300 9,100 5×45 min 225 min 45/40/15
Aug 19-25 1,300 9,100 5×45 min 225 min 45/40/15
Aug 26- Sept 1 1,300 9,100 5×55 min 275 min 45/40/15
Sept 2-8 1,200 8,400 5×55 min 275 min 50/35/15
Sept 9-15 1,200 8,400 5×55 min 275 min 50/35/15
Sept 16-22 1,100 7,700 6×55 min 330 min 50/35/15
Sept 23-29 1,100 7,700 6×55 min 330 min 55/30/15
Sept 30 – Oct 6 1,000 7,000 7×60 min 420 min 55/30/15
Oct 7-13 1,000 7,000 7×60 min 420 min 55/30/15
Oct 14-20 1,000 7,000 7×60 min 420 min 55/30/15
