Figure Competition Diet

Figure Competition Diet

The figure competition diet is probably the most grueling part of figure competition prep. A workout may last an hour or two, however dieting is 24 hours a day. The major aim of this article is to provide you with everything you need to know about figure competition diet and figure competition training.
Author: Jennifer Searles - IFBB Pro Figure competitor.

Figure competition diet: MEALS
Eat every 3-4 hours. This translates to roughly 4 or 5 meals per day. One should be able to consume a good breakfast, lunch and dinner, with one to two snacks.

CALORIES: Find out your BMR. This stands for your Basal Metabolic Rate, or the amount of calories your body burns at rest. This also translates to the number of calories your body burns just sitting around all day and doing little of anything else but breathing. I always try to consume a couple hundred more than my BMR. When cutting, I consume a couple hundred less. Exact numbers you want? Well, that's one of my specialties! For more specifics, send me an email, and I can give you a personalized program to get you into tip top shape!

PROTEIN: How much do you weigh? Then in order to maintain lean mass (muscle) I suggest that you eat .8-1g of protein for every pound on the scale that you weigh. If you weigh 130 pounds, then you should consume roughly 100-130g of protein each day from sources such as chicken, turkey, fish, lean meats, egg whites and protein powder.

CARBOHYDRATES: Think of your body as your car, and carbs as gas. You really only need gas when you will be driving your car. Therefore, I suggest eating your starchy carbs (ie: rice, potatoes, oatmeal, yams, whole grains) in the meals that fall before and after your workout, and for breakfast. Every other meal can be comprised of veggies and protein.

FATS: I like to take these in sparingly. I always make a point of keeping my fat intake to around 15-20% of my total daily calories. I rarely use anything else except olive oils, peanut or almond butters, or fats that are found naturally in my animal proteins. Stick to the good fats found in fish, nuts and olive oil - Omega 3 and Omega 6's. Saturated fats are pretty much good for, well, nothing.

WATER: You honestly can't drink enough! Well, maybe you can... aim for at LEAST 64 oz per day. I personally aim for no less than a gallon (128 oz). The stuff keeps you hydrated, and helps everything in your body work better. It doesn't make you burn fat, but it definitely helps your body's processes move more smoothly and that may aid in weight loss. Also, dehydration isn't healthy… so don't put yourself in that position.

Healthy snacks for weight loss

Figure competition diet: Sample weekly workout in off-season (also appropriate for those wishing to lose a little fat and look sexy, toned and trim)
Note: I already have quite a bit of muscle, so my focus is to maintain what I have, and stay lean. For those wishing to build muscle, the workout would be a little different. HOWEVER, I find that most women (unless if you are a competitor) really want to maintain muscle and keep the fat off…. If that's you, then this is a GREAT weekly routine! I can also help with gaining muscle. If that's your interest, contact me and I can set something up for you!

Monday- Full-Body Circuit Weight Training
60-90 Minutes of Cardio

Tuesday- Pilates Class
60-90 Minutes of Cardio

Wednesday- Lower Body Weight Training
60-90 Minutes of Cardio

Thursday- 60 Minutes of Cardio

Friday- Back/Shoulders/Lunges or Step-ups in Weight Room
60-90 Minutes of Cardio

Saturday- Yoga Class
30 Minutes of Cardio

Sunday- REST!

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