Figure Competition Diet Plan

Figure Competition Diet Plan

A well-constructed plan is essential in order to be your best on the figure stage. Its key ingredients are diet & training, and in the article below, IFBB Pro Figure Competitor Terri Turner tells us about her figure contest prep diet, workout routine and diet meal plan to build muscle.
August 2010

1. How does your diet change from off-season to pre-contest? What diet have you found most effective to lose weight and build muscle?

My diet doesn't change too drastically from off-season to pre-contest. I eat clean year round and stay within 5-7 pounds of contest weight off-season so I can be ready for any photo shoots and feel good.
I also find it is easier to prep for a show if I keep a few pounds away from my show weight. I do half the cardio on my off season and, eat a few higher calories and give myself more food choices.

Off season I eat more healthy fats such as red meat, natural peanut butter or almond butter, olive oil and whole eggs. I also add 2 or 3 extra healthy carbohydrate meals such as oatmeal, potatoes, different fruits and my favorite – cinnamon raisin Ezekiel bread.

2. Which figure competition diet plans have you tried before that failed your expectations? Why weren't they effective?

I tried doing diets with little to no carbs and higher fat in the past and found that to be very ineffective for me and my body type. I had very little energy and look and felt depleted. I do well with 3-4 carb meals a day with moderate fat through flax seed, olive oil, eggs and almonds.

3. What weight loss supplements show the quickest and best results for you? How and when do you take them in your diet plan?

I see most of my weight loss with adding extra cardio during contest prep and tweaking my diet. There is no magic pill to substitute for a clean diet or exercise for weight loss! I don’t take too many supplements or thermogenics, but when my energy gets low I like red-line energy drinks and it helps me get thru my two-a-day cardio sessions.

4. What are the components of your weight training program? How do you balance training with diet?

I weight train 5 days a week. I do legs, shoulders, back, arms and chest/shoulders separately. I make sure to eat protein and carbohydrates about a hour before I train for energy to get thru my workouts and immediately after for muscle recovery. I make sure to get about 150 grams of protein a day and depending on my training for a show, at least 3 meals of complex carbohydrates.

www.territurnerfitness.com.