Fitness Competition Prep!

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Diet and Training for a Competition

(from my interview with Model Observer)

The foods I eat in the off season are very similar to the foods I eat when in competition prep. I maintain a diet of 80% clean foods and leave room for treats during my off season. Some of my off season treats are red wine; frozen yogurt and a good hamburger & fries! I have a HUGE sweet tooth so curbing this during contest prep was something I had to work on. Chewing gum was a big life saver for me! Contest prep starts about 12 weeks out from the show, and I follow a meal plan my Coach prepares for me, based on my body measurements. I have my measurement’s and body fat tested every week during prep, and adjustments are made based on the numbers. I have only ever followed a set meal plan and I find this works best for me. I like to know what I will be eating ahead of time, without worrying about counting any macros etc. or not knowing what I’m going to eat for my next meal. When I get closer to my competition and I’m needing to lean out, I have carb cycled and found this was really effective in helping me loose those last few lbs. of fat. I’ve found 5-6 meals per day works well for me. My favorite contest prep meal is my protein pancake breakfast I have every morning; ½ cup oatmeal, 5 egg whites & cinnamon. I blend all theses ingredients in a blender and cook it in the form of one big pancake. It’s amazing topped with sugar free syrup and blueberries!! The foods I eat the most (either off season or in prep) are; egg whites, chicken, yams, brown rice, albacore tuna, oatmeal and rice cakes.

When training for a competition, I usually perform my cardio fasted in the morning and lifting in the afternoon/evening. I follow a pretty basic bodybuilding type program, and have always enjoyed this type of training. I lift approx. 4-5 days per week and when in contest prep, sometimes twice per day. I train each body part separate and usually try and do glutes and delts 2x per week. For cardio, I start out with 3 days a week and then it gets increased closer to show time. I just recently started mixing some HIIT workouts, which I’m really enjoying. Because I love working out and how it makes me feel, I have to force myself to take at least 1-2 days off a week, in which I will sometimes take a yoga class or a long walk with our dogs. During contest prep, I would schedule a yoga class every Sunday, just to give my body a good stretch from all the training and re-charge my mind.

I love training for fitness competitions. I love the discipline, dedication and determination of the sport.  It has taught me so much about myself and what I am capable of. If you have ever thought about competing or are interested in learning more, I’d love to hear from you!

 

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