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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Contest Prep, Nutrition, Recipes

My Contest Prep Meals

My approach to food during my prep has been a combination of simplicity and deliciousness; I focus on eating the foods that are in line with my goals but that also taste super great and are easy to prep. So here is what a typical day of eating looks like for me at 12 weeks out from my first show.

Meal 1

scrambled tofu

1 serving of lean protein with 1 cup of non-starchy veg and 1 tsp of oil. What you see here is my scrambled tofu with one cup of kale sautéed in 1 tsp of coconut oil. Sometimes I’ll add either hot sauce or salsa for a bit of added flavor.

Meal 2

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1 serving of either a starchy vegetable like sweet potatoes or a whole grain like oats (the equivalent of 15 grams of carbs) with 1/4 cup of blueberries and a serving of lean protein. I will typically have an oat bran donut and protein chocolate mousse topped with the berries.

Meal 3 – I aim for 30 grams of carbs coming from a whole grain or starchy veg (usually 1/2 cup of quinoa or popcorn – 3 tablespoons of kernels yields 30 grams of carbs, or 2 slices of sprouted grain bread to make a sandwich) along with 1/4 cup of beans and 1 cup of non-starchy veg

Meal 4 – 1 serving of lean protein, 2 cups of non-starchy veg and 1/4 cup of raw nuts. Usually I’ll opt for this recipe:

Vegan Caesar Salad

caesar salad

Ingredients

2 cups mixed greens

2 tablespoons sliced onions

3 ounces extra firm tofu

1/4 cup almonds (soaked for 1 hour)

1 tablespoon apple cider vinegar

Pinch of salt, pepper and oregano

Directions

Place mixed greens and onion in a bowl. In a food processor combine almonds, vinegar and spices, blend until smooth (can add a tablespoon of water if too thick). Poor dressing over greens and toss to combine.

Meal 5

dinner

1 serving of lean protein, 1/2 cup beans and 3 cups of non-starchy veg. Pictured here is 3 ounces of extra firm tofu with 1/2 cup lentils and a combo of green peppers, brocoli, kale and onions. Everything is sautéed together with a mix of spices and seasonings. FYI, this is the meal that I look forward to the least each day! No matter what combo of flavours or veg, by the time I get to this meal I’m usually fed up with all the fiber and vegetables…but it keeps me full and leads up to my favorite meal of the day!

Meal 6 – 1 serving of lean protein and either 1/4 cup of raw nuts or 2 tablespoons of nut butter or oil (the equivalent to 15 grams of fat). My go-to recipe that was a happy accident is what keeps me happy during my contest prep. Check it out below and try it out for yourself, I know you’ll love it.

Chocolate Drizzled Cookie Dough

cookie dough

Ingredients

1 scoop vanilla protein powder

1 tablespoon ground flaxseeds

1/2 tablespoon peanut butter *

2 squares of stevia sweetened dark chocolate **

Pinch of cinnamon

Directions

Combine protein powder, ground flax and cinnamon in a bowl. Add 1/4 cup of water and the peanut butter to the mix and stir to combine (you are looking to have a thick batter that resembles the consistency of typical cookie dough). Place chocolate in a microwave safe bowl and heat for about 1 minute on high in a microwave until fully melted. Slowly drizzle chocolate over the cookie dough mix and enjoy!

*Always opt for the natural nut butters where the only ingredient is nuts

** If you can’t find stevia sweetened dark chocolate, melt 100% dark chocolate with stevia instead. If you are caffeine sensitive opt for unsweetened carob chips instead of dark chocolate; in this case it would turn out more like a chocolate chip cookie dough batter.

So there you have it, 6 meals each day spaced out 2-3 hours apart. I always keep the same structure for my meals as listed above and all meals are consumed in this exact order each day regardless of the timing of my workouts. Usually I try to schedule in my workouts around the higher carb meals just for the extra fuel source, but I still find myself having great workouts regardless. Thankfully I am still enjoying my weekly treat meals, but now it’s very important to keep them balanced and to never overdo it and eat to the point where my tummy is super full…although last week’s meal did have me waddling out of the restaurant!

Start It, Finish It