I have been reading a few blogs lately about contest diets and they suck!!! I have also had a few questions regarding my diet and how do I manage to fit everything in without being restrictive, so I thought I would post it. I am not restricting anything. Not fruit, dairy, sugar etc. I am eating the same thing every day at work, which is kind of necessary as I don't want to be scrounging for food every day. I cook different dinners every night, and basically just make them fit with the calories I have left. My sugar intake from veggies and fruit is higher than it was pre contest diet and I am still losing weight. I just want it to be known that you can still lose weight whilst eating good food that you actually enjoy, not sucky foods!! The photos are things I have still enjoyed during my contest diet, and all fit in to my meal plan!
I have posted the carbs / protein / fat ratio for the meals too.
Pre gym - 1/2 banana
Breakfast: Omelette - 1/2 cup egg whites, 1 cup spinach, cumin.
& 1/3 cup quinoa flakes blended with 1/2 cup egg whites topped with 100grams chobani plain and 3 strawberries. YUM!!! Both are cooked in a small pan with olive oil spray.
Calories - 404, C - 42, P - 40, F - 6.3
11am snack: 70grams tuna in springwater, 1/2 cup brown rice, 200gm zucchini, 10gm sunflower seeds, 50gm lettuce & hot sauce.
Calories - 285, C - 32.5, P - 25, F - 7.
Lunch - 150gm chicken breast (raw) baked with spices, 1/4 cup brown rice, 200gm bok choy, 1 cup broccoli, hot sauce (is a must!)
Calories - 281, C - 22, P - 42, F - 4.5
4pm snack - 1 x 170gm tub chobani yoghurt & 20gm puffed rice cereal. 1/2 banana & 10gm peanut butter.
Calories - 309, C - 39, P - 42, F - 4.5.
Dinner - I vary these night by night, I just make dinners fit in with the calories I have left for the day which come out to be:
Calories: 321, C - 34, P - 22, F - 7.
All up, my diet breaks down to be: Calories - 1600, C - 170, P - 160, F - 33.
I eat more around breakfast as I work out in the mornings, but if I train at night I will just omit the banana and save it for pre training. I don't take any pre workouts etc, I don't feel I need them. I have around 3 coffees a day, most of them double strength, but whatever!
The above calculations are a little bit off as I have just rounded up or down but generally that is it, plus a bowl of low calorie jelly after dinner. Who said healthy food had to be boring?