The time has arrived and you want to compete in figure. But, you need to know how to create a pre-contest diet because it can be kind of tricky sometimes. And why not compete? Women all over are taking part in figure shows these days. It’s the “in” thing and its popularity has helped to transform many women. Thousands of women from out of shape to overweight have prepped and transformed to compete in figure shows. Many of them are winning trophies, awards, and even first places, overalls, and pro cards.
It’s a great sport to build your body as well as your confidence and self-esteem. However, it does come with some with some challenges. But don’t worry, I’m going to break it all down for you and give you some cool tips and tactics on how you can make your own pre-contest diet to start building lean sexy muscle and melting ugly, nasty body fat. Ewww…
Your Pre-Contest Diet Sets The Stage for Your Rate of Fat Loss…
Most Important (Most Overlooked)
The most important aspect to dropping body fat and getting that to-die-for body is to put 110% dead-on focus on your pre-contest diet prep plan. There’s no two ways about it. You HAVE to lock-in a sound and solid eating plan to force your body to release fat for it to burn.
Forget about going to your local book store and getting the latest fad diet or that copy cat “figure book” online. No girl. You need a pre-contest diet PRECISELY mapped out to keep and even build lean muscle tissue while losing body fat.
Your eating plan should be high in complete protein to build muscle. It should contain adequate complex carbs to supply energy for high-intensity weight training, as well as cardio, and essential fats for overall balance.
You Can Lose 2-3 Pounds Your FIRST WEEK!
Most women can lose 2-3 pounds their first few weeks, then after that about a pound or two a week is a good rate of fat loss. You achieve this by finding your personal caloric starting point and tweak it each week as you lose weight.
The latest trend (fad) is to NOT eat every 3-4 hours. Really? Okay, Reality Check: If your goal is to get on that figure stage, I HIGHLY recommend that you eat a complete and balanced meal every 3-4 hours to fuel your body’s system to do the job of building muscle and burning fat. Constant feedings allow you to keep your blood sugar levels stable and a positive nitrogen balance. BOTH are important to building muscle and losing fat.
Below is a sample of what a pre-contest diet can look like:
Meal #1 – Breakfast – 1 cup. of oats or oatmeal (measured dry) with an egg white veggie omelet
Meal #2 – Snack – 1 piece of fruit of choice blended in a protein shake (add ice for consistency)
Meal #3 – Lunch – 1 cup of non-starchy veggies, 4 oz. of chicken sautéed in olive oil
Meal #4 – Snack – 4 oz potato with 4 oz roasted turkey breast (seasoned as desired)
Meal #5 – Snack – 1 piece of fruit of choice blended in a protein shake (blend with ice)
Meal #6 – Dinner – 4 oz. sirloin steak topped with grilled onions and a cup of green beans on the side
The above is a general outline of what a figure prep menu can look like. You will notice that each and every meal is complete, containing a protein and a carb. You can add spice and flavor to your meals with an array of spices and low-sugar condiments. Many athletes like herbs, mustard, and salsa. You can also use salt in moderation.
Psst… Salt is not bad for you. It’s actually a MINERAL your body NEEDS for heart regularity and to prevent fatigue, muscle pain, etc.
Specific Diets And Menus (You Can’t Go Wrong)
Okay, now that you have a general idea of how to get figure ready, you will need a solid pre-contest diet so you know exactly what to eat for your body weight, how much, and how to apply each meal. Luckily, I took the time to map ALL that out, over 50 specific diets and recipes.
Karen Sessions – Figure Coach
Thanks for reading over my article! I hope you found the information helpful. If you have any questions you can contact me directly using the “Contact Link” at the top of the page. I answer all emails.
If you did like this article then you should sign-up for my FREE Contest Prep Insider Lessons. These lessons provide science-based information on fat loss, muscle gain, and contest prep. Get the facts and you get the results.