Should Everyone Eat Like A Competitor to Lose Body Fat?
Women think because I train competitors that their diet is some special mix of foods designed only for competitors. Nothing can be further from the truth. Competitors eat like we all should eat to be healthy. The only thing that’s different is that during competition prep the diet is higher in protein than I would recommend for a year round diet… but this is only for a short period of time. The food choices for a competitor are limited only because it’s easier to now exactly what they are eating if the choices are limited, not because there are ‘special’ foods that competitors “Must” eat – for example, chicken is the main staple meat of most competiton diets but you can eat practically any meat as long as you know the calorie count. Below is a diet for a competitor or anyone trying to lose body fat.
Figure Diet: the competition diet is pretty basic. Lean protein, fibrous carbs (vegetables), complex carbs and good fats. The diet should be structured to change as the body gets leaner.
- Meat: Chicken is the food of choice 80% of the time with fish and tuna being eaten 20% of the time. Some competitors switch to fish in the weeks prior to a show to help with fat loss.
- Protein powder: Every competitor uses protein powder each day between, 2-4 scoops. Closer to competition, competitors will replace some of their chicken or fish meals with protein powder to keep fat loss going. You should choose a powder that taste good to you, otherwise you get tired of it real quick.
- Supplements: A multivitamin once a day and protein powder, that’s about it for 95% of my competitors. Creatine should only be taken in the off-season. If i find that someone is taking creatine during precontest training, I will have them stop immediately because it makes you hold water.
- Cheat foods: Peanut butter seems to be the big winner when it comes to cheating. Almost every competitor admits to cheating on the diet. 70% will choose peanut butter. Ice cream is enjoyed by 30% of competitors and potato chips are eaten by 40%. They say the best thing to do is make sure there is none of the ‘offending’ food in the house… otherwise it will be eaten.
- Compliance with the diet: 99% of competitors cheat on the diet. I know a few who I ‘think’ won’t cheat… but I can’t be 100% sure. They often try to lie about it, but i get the truth eventually. Actually cheats are harmless and can be beneficial if kept to a minimum. The brain (psychology) and body (extra energy) benefits from the extra boost a cheat can give them.
- Artificial sweeteners: 60% say they use some sort of artificial sugar or flavoring in their coffee (also about 80% drink coffee). These have to be eliminated the last week of a show because they can hold on to water in your body. You can lose 3 or 4 lbs just by eliminating artificial sweeteners from your diet (depending on how much you use).
I think other trainers and competitors expect me to have some secret food or supplements that I use. I don’t. The only ‘secret’ is how the diet is structured… but the foods are just basic foods.
The charts below are based on my competition diets (http://www.figurecompetitiondiets.com/)
Jody and Laurie ate a diet that we all should follow…