... important notes on daily diets

General pre-contest Daily Carbohydrates:

2-4 cups of Brown Rice
1 cup of cooked cream of wheat or 2 large shredded wheat
1 medium baked potatoe or yam

General Pre-contest Daily Proteins:

1 can of Tuna in water
10-12 egg whites
1 fish - fillet
2-5 chicken breasts
1-3 lean steak
Whey Protein - 40 to 100 grams

General Pre-contest Daily Fats:

Flax seed oil - 10 to 15 grams

General Pre-contest Daily Vegetables:

Broccoli
Cucumber
Mixed vegetables

Important Notes:

Keep out sugars, fats, salts, and dairy products
Consume at least 2-3 litres of water daily
Consume at least 1000mg of vitamin C daily
Avoid product which contain preservatives
Get 8-10 hours of sleep per day