Figure Contest Diet

Figure Contest Diet

Paula Martinelli is a NPC National Level Figure competitor. She started to work out at the gym when she was 17 years old, and lives in Florida. Since her first show in 2008 she has never stopped competing. Join us as she discusses her diet and training.
Author: Paula Martinelli
For Models Observer, June 2011

Normally I eat very clean, both on and off season. When I am off season I eat a lot of fruits, salads, sushi and some Brazilian foods such as rice and beans. Pre-contest my diet is basically the same everyday – high protein, low carbs. I vary my diet with low carb days and moderately high carb days…always with high protein. I eat a lot of egg whites (12-16 per day in-season), chicken (3-4 breasts), tilapia (1-2 filets), and lean steak. What I found most effective to lose weight and build muscle is a clean diet, frequent meals, balanced cardio and weight training, plyometrics, sprints and a good night’s sleep.

After I did great and won 2 classes in a local show, I competed in a regional show a few months later. I attempted to put more size on for this show. I changed my diet by incorporating more carbs and the result was a disaster. I jumped from first place in the previous show to last place. I learned the hard way that carbs hold twice more water. At another show I mistakenly ate sodium the night before the show and basically ruined my physique for the show.

I normally do not take weight loss supplements. My diet is really strict as well as my work out. I am also naturally petite. As I get closer to the show, I will add a fat burner if I need more energy or if my body isn’t responding to just the diet and exercise plan. Most of the supplements that I take are for muscle building (protein, creatine, glutamine, BCAA’s, etc.).

I have to eat every two hours, so I need to plan my training around my diet. I vary my weight training every 2-3 weeks. I have started to train my legs 3 times per week to bring them down to be proportional to my upper body. Being Brazilian, I have naturally thick legs. I train heavy weights for my upper body. I normally weight train my upper body 4 times per week and my legs 3 times per week. In addition to weight training I also add in cardio, plyometrics and track. As I get closer to a show and my diet changes, I notice the difference in the gym. On low carb days I really have to rely on my discipline to get a good full workout. On my moderate carb days I have more energy and the training is a little bit easier to get through. I usually reserve my hardest workout day for the day after my cheat meal, when I will have the most energy!

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