Contest Prep, Nutrition, Recipes

The Final Cut

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Fat loss and dieting down can be a huge challenge for anybody. With only 9 days left until show day, I am down to the wire and getting to the last phase of losing whatever last bit of body fat I can before I hit the stage. Here I’ll share what a full day of meals looks like for me and a few last minute tricks that help my body get lean while staying strong.

Meal 1

My first meal of the day also serves as my post-fasted cardio meal and it’s high protein, low carb with a little bit of added fat.

What you see above is 3 oz of tempeh, 1 cup baby spinach with 1 TB of coconut oil, plus 1 scoop of brown rice protein powder. Tempeh (fermented soy beans) serves as a great source of protein as it contains probiotics and fiber. The brown rice powder is also ideal as it’s easy to digest and has the same amino acid profile as a whole egg. I choose spinach as my veggie for this meal as it contains lots of fiber and iron (*I always drizzle some lemon juice with this to increase my body’s ability to absorb the iron). Coconut oil contains medium chain triglycerides which are (again) easy to digest, go directly to the liver and are ultimately used by the body as fuel instead of being stored as body fat.

Meal 2

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This meal is composed of 4 oz of extra firm tofu and 1 cup of veg. In this case I opt for mixed greens drizzled with lemon juice and top the sautéed tofu with yellow mustard for added flavour.

Meal 3

This serves as my pre-weight training meal and is 1 of 2 meals that I am able to lightly salt and have a small serving of starch. For this one I take in another scoop of brown rice protein, 2 oz of steamed sweet potato and 1 cup of the dreaded steamed asparagus. The tiny amount of added carbs for this meal is an absolute must for me to be able to crush my workout every day and the asparagus is a great natural diuretic that serves as a staple for every bodybuilder. I usually will combine the powder with mashed sweet potato and cinnamon to create a sweet tasting protein pudding mix that goes nicely with my pre-workout strong-ass cup of coffee; for an added boost.

Meal 4

My post-workout meal contains yet another cup of the dreaded asparagus, lightly salted, along with another 2 oz of sweet potato and 4 oz of tofu. I’ve become very creative with this meal in particular as I started to notice that I was always wanting something sweet post-workout. So I blend the tofu and sweet potato together and add a bit of stevia, cinnamon and water to create a my contest prep friendly cheesecake. It may sound odd but it’s amazing. It satisfies my sweet tooth, keeps cravings to a minimum, while allowing me to maximize my recovery with solid nutrition.

Meal 5

I don’t really enjoy this meal to be honest. No matter how I try to tinker with the flavor profile or method of cooking, it’s just boring and pretty bland to be honest. I eat 4 oz of tempeh with 2 cups of veg; usually either spinach or mixed greens. I season with lemon juice (also a diuretic) and hot sauce (great for fat burning and jacking up the metabolism as it contains capsaicin). Like I said though, it’s not that great but at least it’s filling.

Meal 6

This one I love! I take one scoop of a plant based blend of protein powder with another scoop of brown rice powder and combine with water to create a pudding. Then I add 1 tsp of melted coconut oil and stir to combine. It’s soooooo good. I love it so much. There’s something really wonderful about sitting in my jammies in front of the tv before bed, watching a sitcom while eating a creamy and sweet late night snack. The protein combined with the coconut oil makes for a slow digesting meal that is ideal for my body to digest overnight while getting a good night’s sleep.

So that’s that. Six meals each day, spaced every 2-3 hours apart to deliver constant fuel and nourishment. In terms of my water consumption, thankfully I’m only having 4 litres a day, as opposed to the 6 litres I was having in my last prep. My supplements haven’t changed except that I’ve added a fat burner in the last few weeks to help ease my body into continuous fat loss, but as I’ve mentioned before, it’s short term use only. You may have also noticed that I’ve cut out the cruciferous veg at this point and it’s for a good reason. Things like brocoli, kale, cauliflower and Brussel sprouts tend to cause bloating, so instead I stick with the non-bloaty stuff like mixed greens, spinach and stupid asparagus.

After 4 months of prep and training, I’m down to the last 9 days. I’m so excited to get back on stage again! Next up is peak week which means lots of posing practice, water manipulation and carb-loading. Some find peak week to be the toughest part, but I see it as the final chapter before the fun part.

Start Strong, Finish Strong

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