Group: Specific Diets & Nutrition

Created: 2012/01/01, Members: 104, Messages: 22773

With so many diets and nutritional plans out there, you can get lost. Find out what works best for others and share your experiences!

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Some diets for example

asimmer
asimmer
Posts: 8,201
Joined: 2003/01/07
United States
2004/04/09, 01:55 PM
Here are some fitness competitors typical diets - on-season and off-season, I thought everyone might be able to use them for ideas and see that there is a very common pattern to how these amazing women eat.

Julie Shipley-Childs
5’7”, 137lbs off-season, 133lbs on-season

On-season diet

Meal 1 - ½ Cup oatmeal or cream of rice with one scoop protein powder, 3 scrambled egg whites.

Meal 2 - protein shake (½ package protein powder) 1 small bowl fruit (no bananas)

Meal 3 - 1 cup rice or a small baked potato, 5 oz lean meat

Meal 4 - Protein shake (1 scoop)

Meal 5 - 4 oz fish, small handful of nuts, 2 c veggies, 1 tbsp salad dressing

Supplements - Glutamine, met-rx extreme diet FX, multi-vitamin

Off-season diet

Meal 1 - ½ c oatmeal w/scoop of protein powder and berries, 3 scrambled egg whites.

Meal 2 - protein bar

Meal 3 - 4 oz lean meat, 1 cup rice or a small baked potato, veggies, 1 scoop cottage cheese

Meal 4 - protein shake (1 scoop) , small apple

Meal 5 - steamed veggies, ½ cup rice 4-6 oz lean meat


Adela Garcia- Friedmansky

5’0”
112lbs on-season, 118-120lbs off-season

On-season diet -

Meal 1 - 6 egg whites, ½ c oatmeal, ½ c soy milk

Meal 2 - ½ c oats, 1 scoop protein

Meal 3 - 4 oz chicken breast, 1 small apple

Snack - protein pancakes made with 4 egg whites and 1 scoop protein powder

Meal 4 - 4 oz chicken breast, 1 c steamed vegetables

Meal 5 - 6 egg whites, ½ c oats

Meal 6 - protein shake (1 scoop)


Supplements - glutamine, l-carnitine

Off-season diet

Meal 1 - 6 egg whites, 1 pancake or 1 serving kasha go lean cereal, 1 cup soy milk

Meal 2 - Protein shake 1 ½ scoops

Snack - ½ cup cottage cheese, 10 strawberries

Meal 3 - 4 oz chicken breast, small sweet potato, baked

Meal 4 - 2 chicken fajitas

Meal 5 - 6 egg whites, 1 cup green vegetables

Snack ½ cup vanilla ice cream


Timea Majorova
5’8”
140lbs

On-season diet

Meal 1 - 1 cup oatmeal, 1 banana

Meal 2 - 2 egg whites

Meal 3 - 2 chicken breasts, 1 cup fresh vegetables

Snack - 2 oranges or apples

Meal 4 - 2 pieces white fish

Supplements - thermo-tek, thyro-tek, whey-tek

Off-season

Meal 1 - 3 cups oatmeal or cereal w/low fat milk, 1 banana or 4 strawberries

Snack - 1 cup non-fat yogurt

Meal 2 - 2 chicken breasts, 1 cup rice

Snack - protein bar

Meal 3 - 1 turkey breast, 1 cup vegetables

Mia Finnegan -
5’4”
120lbs

Off season diet (she doesn’t compete anymore)

Meal 1 - smoothie : ¼ c OJ, 2 frozen strawberries, 1 package protein powder, ice and water

Meal 2 - Omelet : whole egg, 2 egg whites, 2 slices low-fat deli ham and 1/8 cup shredded cheese, ½ cup oatmeal with walnuts

Snack - Balance bar or ½ pear and a cheese stick

Meal 3 - ½ turkey sandwich on whole grain bread, 7 tortilla chips with salsa

Meal 4 - ½ turkey sandwich, 6 nuts

Meal 5 - 2 ground turkey tacos - soft or hard shells filled with lettuce, tomato, peppers, cheese and salsa,. 7 tortilla chips and salsa, a handful of brown rice

Meal 6 - 2 hard-boiled egg whites

Brandy Flores
5’6”
110 lbs

On-season diet

Meal 1 - 1 cup dry cereal or oatmeal, protein shake (1 scoop)

Meal 2 - 2 pieces bread, 1 chicken breast, 1 tbsp low-fat mayo

Meal 3 - protein bar

Meal 4 - small rib eye steak, salad or fresh veggies, handful of tater tots


Off-season diet

Meal 1 - 1 cup oatmeal or cream of wheat, protein shake 1 ½ scoops

Meal 2 - ¾ c rice, 1 chicken breast, ¼ c avocado

Meal 3 - protein bar

Meal 4 - small flank steak, salad or fresh vegetables

Meal 5 - 1 tbsp peanut butter, veggies , protein shake 1 ½ scoops

Supplements - vitamin c, multivitamin, hydroxycut

This is from an article in Oxygen magazine. Hope it is useful!


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If you fall down seven times, get up eight.
Taurie
Taurie
Posts: 374
Joined: 2003/10/15
United States
2004/04/12, 03:07 PM
Once again Assimer you kick butt!!
asimmer
asimmer
Posts: 8,201
Joined: 2003/01/07
United States
2004/04/12, 05:24 PM
Okay, but is it just coincidence that you added an extra 's' to my name (ass-immer):big_smile:

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If you fall down seven times, get up eight.
asimmer
asimmer
Posts: 8,201
Joined: 2003/01/07
United States
2004/04/29, 10:24 PM
bump
rickyshot
rickyshot
Posts: 153
Joined: 2003/05/13
United States
2004/05/31, 02:26 PM
I love Oxygen Mag. It always includes the diets of people they profile each month.
firediablosg
firediablosg
Posts: 26
Joined: 2004/05/31
Singapore
2004/06/03, 09:23 PM

Protein -
163 g .. maximum 10% variance is acceptable
Carbohydrates -
408 g .. maximum 10% variance is acceptable
Fats -
31 g .. maximum 10% variance is acceptable
Total Calories -
2533 .. calculated maximum, do not exceed for current goal

Is my carbohydrate too much?

I want to reduce my fats at the same time also to train on my muscles.
asimmer
asimmer
Posts: 8,201
Joined: 2003/01/07
United States
2004/06/04, 08:56 AM
Okay - you weigh approximately 160lbs (73kg), right?

So about 160g protein
I think the carbs look a little high - What calorie amount are you going on?

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If you fall down seven times, get up eight.
firediablosg
firediablosg
Posts: 26
Joined: 2004/05/31
Singapore
2004/06/04, 08:33 PM
Yup i weight 74kg

you mean my current daily?

I don't really know what my daily calories intake is right now because i eat various foods like noodles, chicken rice. So can't really find info on how much cal those food gives.


asimmer
asimmer
Posts: 8,201
Joined: 2003/01/07
United States
2004/06/04, 09:20 PM
No, I mean what calroie amount for the amounts you listed above - the ratio seems a little low on fat and a little high in carbs.

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If you fall down seven times, get up eight.
firediablosg
firediablosg
Posts: 26
Joined: 2004/05/31
Singapore
2004/06/04, 10:06 PM
Total Calories -
2533 .. calculated maximum, do not exceed for current goal

this?
azredhead57
azredhead57
Posts: 1,651
Joined: 2003/04/11
United States
2004/06/16, 03:04 PM
3 CUPS OF OATMEAL?!?!?!? Plus milk and fruit?!?! My 1/2c of dry that cooks into 1 cup is all I can choke down at one sitting. She must really love her oats:love:

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~Victoria~
...Do not be discouraged; everyone who got where he is, started where he was.--anon
...There are no shortcuts to any place worth going.--Beverly Sills
asimmer
asimmer
Posts: 8,201
Joined: 2003/01/07
United States
2004/06/16, 05:37 PM
That does seem high...

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If you fall down seven times, get up eight.

I\'m not lazy, I\'m energetically challenged.
asimmer
asimmer
Posts: 8,201
Joined: 2003/01/07
United States
2005/05/14, 11:04 AM
bump for paulab
burninghot
burninghot
Posts: 36
Joined: 2005/05/07
United States
2005/05/14, 12:41 PM
bit late there asimmer ;)
asimmer
asimmer
Posts: 8,201
Joined: 2003/01/07
United States
2005/05/14, 06:52 PM
???
asimmer
asimmer
Posts: 8,201
Joined: 2003/01/07
United States
2007/03/21, 10:38 AM
bump
asimmer
asimmer
Posts: 8,201
Joined: 2003/01/07
United States
2007/06/08, 09:06 AM
bump
eskrock
eskrock
Posts: 7
Joined: 2010/07/15
New Zealand
2010/07/18, 02:58 AM
hi i was wondering if these sorts of diets are good for men aswell?