My Current Meal and Supplement Plan (Fitness Comp Prep)

A lot of people have been asking what my diet looks like, what I eat, when I eat and how they can get their metabolism running faster… the key is to eat super clean foods every 3 hours so your body doesn’t even have a chance to feel hungry. I also focus more on counting my macronutrients (protein, carb, fiber and fat) more than my calories..

meal prep

… so here it is!

I always make sure I drink 8oz water right when I  wake up.

Supplements at waking:

  • 200-300 mg caffeine (or a pre-workout, depending on my mood)
  • 500-1000 mg Green Tea Extract
  • 1-2 g Acetyl-L-Carnitine
  • 1000 mg White Kidney Bean Carb Intercept

Meal 1: (don’t wait more than 30 min to eat after you wake up)

  • 1/2 cup Steel Cut oats prepared with water.
  • Splash of almond milk
  • 1/2 banana cut up inside it for sweetness
  • sprinkle of cinnamon =)

***This is usually the time of day I workout (around 60-90 min)***

Meal 2: (Post-workout)

  • 1 scoop protein powder of choice. Mixed with 10 oz unsweetened Almond milk. 1 scoop glutamine powder, 1 scoop greens, 1 scoop carbohydrate blend, and 1 scoop BCAA’s.
  • With other 1/2 of banana.

Supplements :

  • 1 Multi-vitamin
  • 1-2 g L-Carnitine
  • 1000 mg White Kidney Bean Carb Intercept

Meal 3:

  • Medium size salad with 2oz grilled chicken/shrimp or turkey (usually cut into chunks)
  • 1 cup brown rice or quinoa. (or 1/2 baked sweet potato)
  • 10 almonds.

meal prep1

Supplements :

  • 200-300 mg caffeine
  • 500-1000 mg Green Tea Extract
  • 1-2 g Acetyl-L- Carnitine

Meal 4:

  •  1 scoop protein powder of choice. Mixed with 10 oz unsweetened Almond milk. 1 scoop glutamine powder, 1 scoop greens, and 1 scoop BCAA’s.
  •   1/4 avocado
  • 1 cup of  carrots or 3 celery sticks (or both haha)

Meal5:

  • 3oz Grilled Salmon/Tilapia (seasoned with Ms. Dash – no salt)
  • 10 spears of Asparagus
  • As big of a dinner salad as I want! …. (Dressings I use are all oil based – usually Newman’s own or Annie’s Brand.) about 2tbsp. I also add salsa sometimes too (its healthier than dressings…)

Supplements:

  • 2-3 g CLA
  • 2-3 g Fish oil

Meal 6:

  • 1 scoop protein powder of choice. Mixed with 10 oz unsweetened Almond milk. 1 scoop glutamine powder, 1 scoop greens, and 1 scoop BCAA’s.
  • 1/2 cup nuts or seeds (almonds, cashews, pecans, pumpkin, sunflower)

Supplements before bed:

  • 2-3 g CLA
  • 2-3 g Fish Oil
  • 2-3 g Glutamine

meal plan555

WATER WATER WATER ALL DAY!!!!!! DRINK UP

**The supplements and meal plan that I’m on is geared towards my goals for preparing for the fitness competition. I’m not stating that people should take these supplements because everyone is different and have different goals. This is just what I do one a every day basis and it works for me. **

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