Pre-Contest Diet

Pre Contest Diet

By Jennifer Dietrick, IFBB Pro, September 2010.

I previously competed in fitness and figure where I prepared for a show with an 8 week pre-contest diet. My nutrition would include 6-7 meals with a total of 2000 calories. In the off season, I would eat 300-500 additional calories (mainly of carbs) and one less meal per day. My protein sources would include chicken, fish, 95% lean beef, whey, tuna, and egg whites. My carb sources would include oatmeal, yams, brown rice, berries, and vegetables. My fat sources would include olive oil, flaxseed oil, almond butter, and peanut butter.

I currently compete in the bikini division. This division requires less leanness than fitness/figure. Although I am now leaner than when I was in the off season for figure, I do not have a pre-contest diet for bikini shows. I do not count calories and eat whatever I want. The foods I want to eat now are healthy and nutritious to allow the energy for intense training. I've learned to eat only when I’m hungry and stop when I am full.

If I occasionally eat an unhealthy food, I don’t obsess about it or feel guilty about it. I enjoy the small amount of it and move on to my next healthy meal. I end up not craving it any more than one small, unhealthy meal once or twice a week.

I used to be so rigid which usually results with an obsession with food at some level. As soon as I mentally let go of the thinking pattern and just listened to my body, it responded better than it ever did. I still keep the staples of lean proteins, fruits and vegetables, low GI carbs(besides post workout), and vegetable fats/oils. I supplement with vitamins, minerals, antioxidant powder, and HMB for recovery. I also make certain that I keep stress levels low, do not over train, and get a minimum of 7 hours of sleep each night.