Figure Contest Diet Plan

My diet consisted typically of five low carbohydrate days and two high carbohydrate days, which most of the time were Mondays and Thursdays. This strategy worked as it prevents the body from adapting to the diet. At times, my trainer would add an extra high carbohydrate day while other times he would take one away. It all depended on how my body was reacting to the program.

Again, just like my training program, this is a sample of my pre-contest figure diet, which was tailored for my specific metabolism. If you are seriously looking to do a figure competition I would strongly advise you to get a pre-contest coach.

Sample Low Carbohydrate Day Diet

The diet below provides a sample of how my low carbohydrate days diet typically looked like. For the most part, except for Mondays and Thursdays, all other days were low carbohydrate days.

Meal 1:
9 egg whites (can be from pasteurized carton)
3/4 cup oatmeal (measured dry before cooking)

Supplements: 100 mg Alpha Lipoic Acid & 1000 mg of Vitamin C

Meal 2:
30 grams of protein from protein shake
1 Tablespoon of Flaxseed Oil

Meal 3:
3.5 ounces of fish
3/4 cup of brown rice (measured cooked)
6 ounces of green beans

Supplements: Multiple Vitamin and Mineral with Extra Iron, 100 mg Alpha Lipoic Acid & 1000 mg of Vitamin C

Meal 4:
30 grams of protein from protein shake
1 Tablespoon of Flaxseed Oil

Meal 5:
3.5 ounces of fish
5 oz broiled baked potato
6 ounces of green beans

Supplements: 100 mg Alpha Lipoic Acid & 1000 mg of Vitamin C

Meal 6:
3.5 oz Halibut
6 ounces of broccoli


Monday and Thursday

Sample High Carbohydrate Day Diet

The diet below provides a sample of how your diet can look like. Feel free to make any substitutions by using the Food Group tables provided above.

Meal 1:
9 egg whites (can be from pasteurized carton)
3/4 cup oatmeal (measured dry before cooking)

Supplements: 100 mg Alpha Lipoic Acid & 1000 mg of Vitamin C

Meal 2:
30 grams of protein from protein shake
1 Tablespoon of Flaxseed Oil
1/2 cup oatmeal (measured dry before cooking)

Meal 3:
3.5 ounces of fish
3/4 cup of brown rice (measured cooked)
6 ounces of green beans

Supplements: Multiple Vitamin and Mineral with Extra Iron, 100 mg Alpha Lipoic Acid & 1000 mg of Vitamin C

Meal 4:
30 grams of protein from protein shake
1/2 cup oatmeal (measured dry before cooking)
1 Tablespoon of Flaxseed Oil

Meal 5:
3.5 ounces of fish
3.5 oz broiled baked potato
6 ounces of green beans

Supplements: 100 mg Alpha Lipoic Acid & 1000 mg of Vitamin C

Meal 6:
3.5 oz Halibut
6 ounces of broccoli

About The Author

Diana Sadtler is a University of Tampa graduate with a Bachelor of Science degree in Exercise and Sport Science. She is not only a Certified Personal Trainer through the National Academy of Sports Medicine (NASM) with years of training experience, but also a succesful competitive figure athlete and fitness author as well.

Diana is currently working on a project to create a series of practical, easy to read articles on nutrition and women's health that will be submitted to several nationally recognized publications on food and fitness. She also is performing several speaking engagements to women's groups on the value of a healthy bodybuilding lifestyle and working on her first fitness book geared towards busy women.