My Bodybuilding Competition Diet
Meal Number 1
Protein
: 29 Grams
Starchy Carbs : 20 Grams
Fiberouse Carbs : 0 Grams
---------------------------------------------------------------
Meal Number 2
Protein
: 29 Grams
Starchy Carbs
: 20 Grams
Fiberouse Carbs : 13Grams
------------------------------------------------------------
Meal Number 3
Protein
: 29 Grams
Starchy Carbs
: 20 Grams
Fiberouse
Carbs : 0 Grams
----------------------------------------------------------------
Meal Number 4
Protein
: 29 Grams
Starchy Carbs
: 20 Grams
Fiberouse Carbs
: 13 Grams
-------------------------------------------------------------------
Meal Number 5
Protein
: 29 Grams
Starchy Carbs
: 20 Grams
Fiberouse
Carbs : 0 Grams
--------------------------------------------------------------------
Meal Number 6
Protein
: 29 Grams
Starchy Carbs
: 0 Grams
Fiberouse
Carbs : 13 Grams
----------------------------------------------------------------------
Totals For the Day:
Protein
: 146 Grams
Starchy Carbs
: 100 Grams
Fiberous Carbs :
40 Grams
Example Foods to Eat for Meal No. 1
Eat one Food From Each LIst Per Meal
(All Food Must Be Weighed Before Cooking)
================================================================================
Protein Foods
-------------------------------------------
Chicken Breast
4.41oz
Cod
5.76oz
Eggwhites
9.58oz
Halibut 4.93oz
Lobster 5.46oz
Shrimp
5.06oz
Steak (95% Lean Flank) 5.20oz
Tuna 3.46oz
Turkey
Breast 3.57oz
Starchy Carb Foods
---------------------------------------------------
Cream of Wheat-instant
.96oz
Oatmeal
1.06oz
Potatoes Sweet Pulp
2.92
Potatoes White pulp
3.29oz
Rice Brown
.92oz
Yams raw Trimmed
2.54oz
I do add half of a Banana to my cream of wheat or Oats in the morning.. Only once or twice a week.
==================================================================================
Example Foods to Eat for Meal No. 2
Eat one Food From Each List Per Meal
(All Food Must Be Weighed Before Cooking)
================================================================================
Protein Foods
-------------------------------------------
Chicken Breast
4.41oz
Cod
5.76oz
Eggwhites
9.58oz
Halibut 4.93oz
Lobster 5.46oz
Shrimp
5.06oz
Steak (95% Lean Flank) 5.20oz
Tuna 3.46oz
Turkey
Breast 3.57oz
Starchy Carb Foods
---------------------------------------------------
Cream of Wheat-instant
.96oz
Oatmeal
1.06oz
Potatoes Sweet Pulp
2.92
Potatoes White pulp
3.29oz
Rice Brown
.92oz
Yams raw Trimmed
2.54oz
Fiberous Carb Foods
------------------------------------------------------
Asparagus (canned)
15.19oz
Broccoli (frozen)
8.58oz
Broccoli (whole)
14.40oz
Brussels Sprouts(frozen) 5.82oz
Carrots (raw)
5.09oz
Cauliflower (frozen)
9.81oz
Green Beans (can)
14.27oz
Grean beans (fronzen) 6.07
Mushrooms
10.04oz
Example Foods to Eat for Meal No. 3
Eat one Food From Each List Per Meal
(All Food Must Be Weighed Before Cooking)
================================================================================
Protein Foods
-------------------------------------------
Chicken Breast
4.41oz
Cod
5.76oz
Eggwhites
9.58oz
Halibut 4.93oz
Lobster 5.46oz
Shrimp
5.06oz
Steak (95% Lean Flank) 5.20oz
Tuna 3.46oz
Turkey
Breast 3.57oz
Starchy Carb Foods
---------------------------------------------------
Cream of Wheat-instant
.96oz
Oatmeal
1.06oz
Potatoes Sweet Pulp
2.92
Potatoes White pulp
3.29oz
Rice Brown
.92oz
Yams raw Trimmed
2.54oz
I eat the other half of the banana at this meal .Once or twice a week only.
=================================================================================
Example Foods to Eat for Meal No. 4
Eat one Food From Each List Per Meal
(All Food Must Be Weighed Before Cooking)
================================================================================
Protein Foods
-------------------------------------------
Chicken Breast
4.41oz
Cod
5.76oz
Eggwhites
9.58oz
Halibut 4.93oz
Lobster 5.46oz
Shrimp
5.06oz
Steak (95% Lean Flank) 5.20oz
Tuna 3.46oz
Turkey
Breast 3.57oz
Starchy Carb Foods
---------------------------------------------------
Cream of Wheat-instant
.96oz
Oatmeal
1.06oz
Potatoes Sweet Pulp
2.92
Potatoes White pulp
3.29oz
Rice Brown
.92oz
Yams raw Trimmed
2.54oz
Fiberous Carb Foods
------------------------------------------------------
Asparagus (canned)
15.19oz
Broccoli (frozen)
8.58oz
Broccoli (whole)
14.40oz
Brussels Sprouts(frozen) 5.82oz
Carrots (raw)
5.09oz
Cauliflower (frozen)
9.81oz
Green Beans (can)
14.27oz
Grean beans (fronzen) 6.07
Mushrooms
10.04oz
Example Foods to Eat for Meal No. 5
Eat one Food From Each List Per Meal
(All Food Must Be Weighed Before Cooking)
================================================================================
Protein Foods
-------------------------------------------
Chicken Breast
4.41oz
Cod
5.76oz
Eggwhites
9.58oz
Halibut 4.93oz
Lobster 5.46oz
Shrimp
5.06oz
Steak (95% Lean Flank) 5.20oz
Tuna 3.46oz
Turkey
Breast 3.57oz
Starchy Carb Foods
---------------------------------------------------
Cream of Wheat-instant
.96oz
Oatmeal
1.06oz
Potatoes Sweet Pulp
2.92
Potatoes White pulp
3.29oz
Rice Brown
.92oz
Yams raw Trimmed
2.54oz
Example Foods to Eat for Meal No. 6
Eat one Food From Each List Per Meal
(All Food Must Be Weighed Before Cooking)
================================================================================
Protein Foods
-------------------------------------------
Chicken Breast
4.41oz
Cod
5.76oz
Eggwhites
9.58oz
Halibut 4.93oz
Lobster 5.46oz
Shrimp
5.06oz
Steak (95% Lean Flank) 5.20oz
Tuna 3.46oz
Turkey
Breast 3.57oz
Fiberous Carb Foods
------------------------------------------------------
Asparagus (canned)
15.19oz
Broccoli (frozen)
8.58oz
Broccoli (whole)
14.40oz
Brussels Sprouts(frozen) 5.82oz
Carrots (raw)
5.09oz
Cauliflower (frozen)
9.81oz
Green Beans (can)
14.27oz
Grean beans (fronzen) 6.07
Mushrooms
10.04oz
I make sure I take my multi- vitamins every day.
If I'm in a hurry or don't have time to make my food I drink a meal replacement drink (Adepex-High Performance Lite)..I get this from 24 Hour fitness. It's not thick like some of the others and you can actually drink it.
I drink for a protein replacement: triple Whey Fuel by Twinlabs (I think it taste good compared to some of the other protein drinks)
Once every few days If I'm not feeling right and I need something extra I will take a piece of wheat bread and make myself a penut butter and jelly sandwich for a boost. I replace one of the six meals with that.
I have a jar of pre sliced Grapfruit in the fridge and take a slice and eat it every other day or so.. If I'm having a sugar withdraw.:) But don't overdue it!
I also take one natural fiber supplement a day.