Sample Diet for Beginning Figure Competitor

Posted by Margo

7:00 AM   3 Egg Whites
7:00 AM   1/2 cup Oatmeal
7:00 AM   1/4 cup Frozen Berries in Oatmeal
7:00 AM   1 tablespoon Ground Flax Seed

10:00 AM 3oz Fish
10:00 AM   1/4 cup Cooked Brown Rice
10:00 AM 1 cup Greens – Mixed

1:00 PM    3 Egg Whites
1:00 PM   1 medium Baked Potato
1:00 PM   1 cup Greens – Mixed
1:00 PM 1/4 cup Mixed Natural Nuts

4:00 PM   1/2  cup Oatmeal
4:00 PM   1/4 cup Frozen Berries in Oatmeal
4:00 PM   1 tablespoon Ground Flax Seed

5:00 PM   1 Banana
5:00 PM   Black Coffee (8oz)

Workout

6:30 PM    Post-workout protein shake (15 grams protein powder & 30 grams dextrose)

7:00 PM   3oz Chicken Breast
7:00 PM   1 cup Greens – Mixed
7:00 PM   1 Sweet Potato (25 grams)

10:00 PM   15 grams Protein Powder
10:00 PM   1 tablespoon Natural Organic Peanut Butter

Total Calories = 1900
Carbs = 175 grams (40% of total calories)
Protein = 175 grams (40% of total calories)
Fat = 45 grams (20% of total calories)

This is only a sample diet, each athlete has different needs based on many factors including body composition and fitness level. A through consultation of each athlete is needed to ensure proper diet recommendations.

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