FabFitOver40′s Pre Contest Diet

Our competition is March 22nd in Santa Barbara and a lot of folks have been asking us for information on how we change our diet when preparing for a show.  There are only a few tweaks to our regular Maintenance Diet found here.

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We increase our EFA consumption (via MCT Oil-liquid and capsules)and eliminate starchy carbs in the evening to allow for ‘better fat burning’ upon fasted AM cardio.  (More on that in an upcoming blog).  We also add a small sweet potato at meals 2 & 3 to provide more stored glycogen for training later that day/early evening.  At 21 Days Out we’ll evaluate our current condition and make diet adjustments. (Look for additional articles coming on how to structure any diet whether pre-contest-gaining muscle or maintenance-obviously this post isn’t about the precise macros or science on how we formulate it.)

Our training is now Mon thru Friday.  We are working HIT up until the show in order to generate maximum force production with minimum time and sets. (It doesn’t help our Corp life is CRAZY BUSY and we really can’t spend more than 45-60 mins in the gym)More on training in another blog along with supplements as well.

Jay: Meal 1:

Protein Shake (1 Scoop Muscle Milk Vanilla, 1 Scoop Muscle Pharm Combat Powder with 3 Tablespoons Udo’s Oil) 1/2cup Oat Meal.

Monica: Meal 1:

1/2cup Oatmeal with Scoop of Muscle Pharm Combat Powder)1.5 Tablespoons of MCT Oil

Jay&Monica: Meal 2:

6 Ground Turkey Meatballs (Trader Joes) 1/2 cup Brown Rice +1 Small Sweet Potato-6MCT Oil Capsules

Jay&Monica: Meal 3

6 Ground Turkey Meatballs (Trader Joes) 1/2 cup Brown Rice +1 Small Sweet Potato-6MCT Oil Capsules

Jay&Monica: Training Day Meal 4

During Workout Shake- 60 gms Protein and 30 gms Carbs (Jay) 40 gms Protein and 20gms Carbs (Monica)

Jay&Monica: Non-Training Day Meal 4

Egg Whites-Chicken and Salad with Newman’s Pure Caesar Dressing (3 Tbspns Jay and 2 Tablespoons Monica)

Jay&Monica: Training Day-Meal 5

Egg Whites-Chicken and with Newman’s Pure Caesar Dressing ((3 Tbspns Jay and 2 Tablespoons Monica)

Jay&Monica: Non-Training Day Meal 5 (Last Meal)

Protein Shake-50 gms Casein Protein and 3 Tablespoons of MCT Oil (Jay) 35 gms Casein Protein and 1.5 Tablespoons MCT Oil (Monica)

Jay&Monica: Training Day Meal 6

Protein Shake-50 gms Casein Protein and 3 Tablespoons of MCT Oil (Jay) 35 gms Casein Protein and 1.5 Tablespoons MCT Oil (Monica)

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  • kissingtour

    Hope your competition went well! Great post on your prep diet.