NUTRITION AND DIETING

INTRODUCTION

You are what you eat, when you eat clean, you will perform better, feel better and lose weight.
If you eat junk and crappy food, you will not perform, you will not feel well and you will gain weight.
This is not a complicated process. Don’t expect to change your eating habits and lose weight, then go back to your old lifestyle and expect to maintain the weight loss you achieved through dieting and clean eating.
Eat 6-7 small portion meals per day
Ensure that each meal has some type of protein, approx 15-25 grams of protein per meal.
The # of Calories, grams of Protein, grams of fat and grams of carbohydrates etc. make up the nutritional value of everything we put in our mouth.
There are 2 types of Diets that athletes follow to Maintain Healthy Lifestyle or Competing in Figure Competitions:

Low Carb, High Protein, Low Fat Diet (This is a diet used by bodybuilders/athletes for years, more well-balanced and healthier for the athlete)
High Fat, High Protein, Low/No Carbs (Atkins Diet)

TYPES OF FOOD GROUPS

Best Proteins
Chicken/Turkey Breast
Tenderloin (pork)
Ground Eye of Round or Ground Top Round
Round or Loin Steak
Eye of Round Roast
Egg Whites (Only 1 Yolk for every 4-5 whites)
Fish (Sole, Haddock, Halibut, Tilapia, Cod)
Seafood (shellfish) (Clams, Mussels, Shrimp, Scallops)
Salmon
Tuna in Water (White or Light)
Low Fat Cottage Cheese 1% or Fat Free
Protein Powders (Whey Isolate) (for Protein Shakes/Drinks)
Fat Free Yogurt (sweetened with Splenda)
Fat Free Cheese (Baby Bell Light)
Almonds (Plain, Unsalted, Unroasted)

Best Carbohydrates (can be eaten anytime of the day):
Salad (Spinach or Tossed)
Salsa Sauce
Tomatoes
Green Pepper
Mushrooms
Broccoli
Cauliflower
Green beans/Wax Beans
Zucchini
Onions or Onion Flakes

Best Fats (eat only in moderation – be careful of High Calorie Intake)
Almonds
Walnuts
Almond Butter
Egg Yolks
Avacado
Salmon
Steak
Flax Seed Oil
Extra Virgin Olive Oil or Sunflower Oil

FRUITS
Can be eaten anytime before 2 pm and best to be consumed after your workout:
1Fruit:
Banana or Apple
Strawberries, Blueberries or Raspberries

Good Carbohydrate Choices (Should Not be Eaten After 2 PM)
Whole Grain/High Fiber Pita Bread
Yams or Sweet Potatoes(eat at Lunch)
Brown or Basmati Brown Rice
Oatmeal (not instant) (eat at breakfast)
Turnip (eat at Lunch)
Beans (can be eaten 1 time per week for supper)

Best Condiments
Salsa
Dijon or Regular Mustard
Vinegar (Apple Cider or Red Wine are best)
Any or All Spices (avoid all salts)
Olive Oil (1-2 tsp per day)
Pam Non-Stick Spray
Light or Fat-Free Salad Dressing (less than 2 carbs per serving and less than 1 g of fat per serving)

1 Tablespoon of Only One of the Following – Per Day
Light Mayonnaise
Fat-Free BBQ Sauce
Almond Butter

HEATHER’s GROCERY LIST

Oatmeal (Quaker)
Skim Milk
Cinnamon
Splenda
Unsweetened Apple Sauce
Egg whites (Simply Eggwhites in carton)
Sorbee Sugar-Free Maple Syrup (Superstore, Diet Section)
Wholewheat Pita
Chicken or Turkey
Eggs
Tuna
Pam
Ultra Low Fat Mayo
Mustard
Sweet Potatoes
Romaine Lettuce Salad (Pre-bagged) and Spinach Salad
Protein Powder (Vanilla 5 lb Tub
Almonds
Bananas
Apples
Strawberries or Berries of any sort (frozen or fresh)
Ultra Low Fat or Calorie Wise Italian Dressing
Broccoli, Cauliflower, Asparagus, Green/Yellow Beans
Cucumbers, Green Peppers, Tomatoes, Onions, Mushrooms
Canned String Beans or Mushrooms
Fish: Sole, Salmon, Haddock, Cod, Shrimps, Scallops, etc.
Silouette Yogurt
Sugar Free Jello Powder (any flavor)
Wholewheat Pasta
Healthy Choice Pasta Sauce
Extra Lean Ground Beef
Light Partly Skimmed Cheese or Light Baby Bell
Vanilla Extract
Salsa

SAMPLE DIET PLANS
(DIET 3-4 WEEKS BEFORE A SHOW):

Breakfast :

5 Eggwhites
1/3 cup Oatmeal

Postworkout:

Protein Shake (1 scoop)

Midmorning :

4 ounces of Salmon or 4 oz. Steak

Lunch :
1 cup Broccoli or Cauliflower
4 oz Chicken Breast or Buffalo

Midafternoon :
˝ Can of White Solid Tuna or 3 oz. Shrimps on Salad

Supper:
5 oz. Sole/Haddock/Tilapia or Cod
1 ˝ cups Steamed Broccoli/Cauliflower

Evening Snack:
5 Eggwhites incl 2 yolks

DIET (8 WEEKS OUT)

Breakfast:
4 Eggwhites
1/3 Cup Oatmeal (with Splenda, 1 tbsp Flax & Cinnamon)

After workout:
Protein Shake – 27 Grams of Protein

Midmorning:
Salad with ˝ can of Shrimp or Crab

Dinner:
1/3 Cup Brown Rice
3 1/2 oz. Chicken
Salad with Calorie Wise Zesty Italian Dressing

Midafternoon:
1 Can Tuna
Ľ cup Broccoli

Supper:
1/2 cup Broccoli
Choices – 3 ˝ oz. Chicken, or 3 oz. Salmon, or 4 oz. Buffalo Meat
Salad with Calorie Wise Zesty Italian Dressing

Nighttime Snack:
4 Eggwhites

FAT LOADING (DONE 2-3 DAYS BEFORE CARB LOADING)

Sometimes trainers will give their athletes this type of meal plan to "dry up". One week out, the athlete is usually very lean and the increase of fats will actually suck the water out of your body. So, basically, this helps relieve water retention. This type of meal plan may consist of Egg Yolks, Salmon and Steak. However, with this type of meal plan, no carbohydrates are consumed at all including salads or vegetables of any kind. Energy levels will also be very low during this "High Fat" stage as our body uses carbohydrates first to burn off calories and the carbs will increase energy levels. However, when no carbs are present, the body will be sluggish, tired and agitated as it will dip into the fat reserves to burn off calories for energy instead. There is more work required by the body to burn off fat than there for carbohydrates. This is why you will not gain weight or put on fat! The final days of this meal plan will make the physique look a bit "flat" until carb loading begins. Everyone competitor is different and it must be monitored by your trainer.

CARB LOADING (DONE 3 DAYS BEFORE COMPETITION)

Usually trainers commence a carb loading diet two-three days before a show. Carb loading is to get your muscles pumped up or to help bring volume to the muscle. This is a very complicated system when carb loading and the water intake must be monitored closely. Usually the athlete will eat white potatoes, sweet potatoes, turkey, turkey and more turkey. Athletes are sometimes given egg whites; however, this is tricky as egg whites contain sodium. The intent is to dehydrate the body as dry as possible without too much water or sodium. Sodium will retain water and it is very important to restrict any type of food containing sodium.

CUTTING THE WATER (DONE 2 DAYS BEFORE COMPETITION)

Two days before contest time, the athlete switches from regular filtered water to Evian Water. The reason for Evian is because there is no sodium in the water. Two days before, one can drink up to 2 Liters, the day before the show it goes down to 1 - 1 1/2 Liters up until 6pm. After 6 pm, sip until after the pre-judging is finished on Saturday morning. During the day up until the Final Night Show, keep water to a minimal in order to still look dry on stage at night.