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Group: Specific Diets & Nutrition

Some diets for example

asimmer Posts: 8,201 Joined: 2003/01/07	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! -------------- If you fall down seven times, get up eight.
Taurie Posts: 374 Joined: 2003/10/15	2004/04/12, 03:07 PM Once again Assimer you kick butt!!
asimmer Posts: 8,201 Joined: 2003/01/07	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: -------------- If you fall down seven times, get up eight.
asimmer Posts: 8,201 Joined: 2003/01/07	2004/04/29, 10:24 PM bump
rickyshot Posts: 153 Joined: 2003/05/13	2004/05/31, 02:26 PM I love Oxygen Mag. It always includes the diets of people they profile each month.
firediablosg Posts: 26 Joined: 2004/05/31	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 Posts: 8,201 Joined: 2003/01/07	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? -------------- If you fall down seven times, get up eight.
firediablosg Posts: 26 Joined: 2004/05/31	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 Posts: 8,201 Joined: 2003/01/07	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. -------------- If you fall down seven times, get up eight.
firediablosg Posts: 26 Joined: 2004/05/31	2004/06/04, 10:06 PM Total Calories - 2533 .. calculated maximum, do not exceed for current goal this?
azredhead57 Posts: 1,651 Joined: 2003/04/11	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: -------------- ~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 Posts: 8,201 Joined: 2003/01/07	2004/06/16, 05:37 PM That does seem high... -------------- If you fall down seven times, get up eight. I\'m not lazy, I\'m energetically challenged.
asimmer Posts: 8,201 Joined: 2003/01/07	2005/05/14, 11:04 AM bump for paulab
burninghot Posts: 36 Joined: 2005/05/07	2005/05/14, 12:41 PM bit late there asimmer ;)
asimmer Posts: 8,201 Joined: 2003/01/07	2005/05/14, 06:52 PM ???
asimmer Posts: 8,201 Joined: 2003/01/07	2007/03/21, 10:38 AM bump
asimmer Posts: 8,201 Joined: 2003/01/07	2007/06/08, 09:06 AM bump
eskrock Posts: 7 Joined: 2010/07/15	2010/07/18, 02:58 AM hi i was wondering if these sorts of diets are good for men aswell?