Diet Tips for Women
Calories: @1200-1300/day
Water: @1 gallon/day
Meals Per Day: 5 to 6 meals, every 3 to 4 hours
Proteins:
*Skinless/Boneless Chicken Breast – ½ to ¾ breast per meal
*Turkey Breast – same portion per meal as above
*Tuna Fish (Canned) – ¾ to 1 can per day
*Egg Whites – 8 oz. per meal
*Other Fish – 6 oz. per meal
NO PEANUT BUTTER
NO PROTEIN SHAKES
IF YOU MUST HAVE DAIRY, ONLY HAVE 1 SERVING PER DAY.
Carbohydrates:
*Sweet Potato – ½ to ¾ cup per meal
*Brown Rice – ½ to ¾ cup (cooked) per meal
*Oatmeal/Farina/Cream of Wheat – ¾ to 1 cup (cooked) per meal
NO BREADS OR PASTA
Veggie Carbohydrates:
*Broccoli, Green Beans, Cauliflower, Brussel Sprouts, Asparagus, Squash of any kind (Butternut, Zucchini, yellow, etc.) – 1 cup (cooked) per meal
NO CORN, PEAS, CARROTS
*Lettuce, Cucumbers, Celery, Tomatoes, etc.
Add-On:
*Salsa (1/2 cup) Ketchup, Mustard, Relish (1 tablespoon) (You must cut these out the week of the show because they are very high in salt.)
*Balsamic Vinegar on salads
Fruit:
*I do not recommend fruit when preparing for a competition, but if you feel it necessary as a snack, you can have 1 piece per day preferably a banana for the potassium.
Drinks:
*Water, water, and more water
*Black Coffee
*Crystal Light up until 2 weeks before
*Diet Soda up until 2 weeks before
Workout Tips for Women
Weights:
You should work 1 to 2 body parts per day with weights, and do 2 to 3 exercises per body part. 3 to 4 sets of 15 repetitions works well to tone muscle mass for a competition. Rest periods between sets should be @ 30-45 seconds. Weights should be done at least 4 days out of your workout week. This should take @ 20 minutes of your workout time.
Cardio:
I do not recommend anything but walking on the treadmill on an incline, when preparing for a competition. No classes, bicycles, or cross trainers will burn the calories that a workout on a treadmill will. Those other types of workouts also tend to build the areas of the body that most women don’t want to build; the buttocks and legs! Cardio should be done every day you have a workout, for a time period of 45 minutes to 1 hour.
Abdominals/Stretching:
Abdominals and stretching should be done with every workout. You should always stretch before and after the workout. Abdominal work can be done at any time in the workout. This portion of your workout should be @ 30 minutes, 20 minutes of abdominals and 10 minutes of stretching.
Sample Workout:
Day 1: Chest and Back, Cardio, Abs, Stretch, Walk in Shoes
Day 2: Legs, Cardio, Abs, Stretch, Walk in Shoes
Day 3: No Weights, Cardio, Abs, Stretch, Walk in Shoes
Day 4: Day Off
Day 5: Shoulders, Cardio, Abs, Stretch, Walk in Shoes
Day 6: Biceps and Triceps, Cardio, Abs, Stretch, Walk in Shoes
Day 7: No Weights, Cardio, Abs, Stretch, Walk in Shoes
**Take every 4th day completely off from a workout to let your body rest. After 2nd Day off, repeat the 7 day cycle.
