Please remember that my training and nutrition guides were custom made for my body and my goals. It's just to give you an idea of the amount of work and dedication that is needed in order to compete.​

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Weeks 1 - 3 Meal Plan
B: 1/2 cup oatmeal, 1/2 cup blueberries, 1 Tbsp peanut butter, 1 scoop protein powder

S: Protein shake mixed with 1 cup unsweetened almond milk and an apple or banana (depending on what I felt like)

L: 1/2 cup brown rice, 110 g chicken breast, 90 g broccoli

S: 3/4 cup plain Greek yogurt mixed with 1/2 scoop protein powder

D: 1/2 cup brown rice, 100 g salmon, 90 g broccoli

S: 3/4 egg whites, 90 g mixture of mushrooms, peppers and onions

Water: 2 - 3 L

 

Treat/reward/refuel/cheat (whatever you want to call them) took place once a week and replaced my dinner and evening snack.

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Week 1: Pizza from Milda's Pizza & More

Week 2: Pizza from Milda's Pizza & More

Week 3: Hash brown casserole

 

Weeks 4 - 7 Meal Plan

B: 1/2 cup oatmeal, 1/2 cup blueberries (I also tried raspberries but prefer blueberries), 1 Tbsp peanut butter, 1 scoop protein powder

S: Protein shake mixed with 1 cup unsweetened almond milk and an apple or banana (depending on what I felt like - I usually leaned towards banana)

L: 100 g sweet potatoes, 110 g chicken breast, 90 g cucumber

S: 3/4 cup plain Greek yogurt (I like to mix sugar free Kool-aid into the Greek yogurt) and 1/2 scoop protein powder (mixed with water)

D: 1 Flatout flat bread, 100 g chicken, 1 Kraft fat free single cheese slice (I could also have Allegro cheese), veggies and salsa (I make this into pizza) 

S: 3/4 egg whites (which I usually make into low carb cookies), 90 g veggies (I usually chose carrots, pickles or beets)

Water: 3 - 4 L

 

Treat/reward/refuel/cheat (whatever you want to call them) based on my progress updates. Again, the meal would replace my dinner and evening snack.

 

Week 4: Hash brown caserole

Week 5: None

Week 7: Sushi from Naru

 

Weeks 8 - 11 Meal Plan

B: 45 g oatmeal, 70 g blueberries, 15 g peanut butter, 30 g protein powder

S: 160 g strawberries and 30 g protein powder (mixed with water)

L: 1/2 cup brown rice, 100 g chicken breast and 90 g dill pickles (or any other green veggie)

S: 2-3 cups spinach, cucumber, sweet bell peppers, tomato, mushroom, red onion with 100 g chicken breast, 15 g light feta and 1-2 Tbsp calorie free dressing (I chose Renee's fat free Caesar dressing)

D: 1/2 cup brown rice, 100 g chicken breast and 90 g dill pickles (or any other green veggie)

S: 3/4 cup egg whites plus 1 whole egg (which I usually made scrambled eggs) and 90 g veggies (usually a mixture of mushrooms, onions and peppers)

Water: 3 - 4 L

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Treat/reward/refuel/cheat (whatever you want to call them) based on my progress updates.

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Week 8: None

Week 9: None

Week 10: Additional 250 calories {"AboutTime" Maple Syrup Protein Pancakes topped Walden Farms Pancake Syrup}

Week 11: Additional 250 calories {Chocolate Peanut Butter Shakeology Pudding & Cherries}

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Weeks 12 - 14 Meal Plan

B: 50 g oatmeal, 70 g blueberries, 3/4 cup egg whites (made into pancakes)

S: 160 g strawberries and 30 g protein powder (mixed with water)

L: 100 g brown rice (cooked), 100 g chicken breast and 90 g broccoli (or any steamed green veggie)

S: 2-3 cups spinach, cucumber, sweet bell peppers, tomato, mushroom, red onion with 100 g chicken breast, 15 g light feta and 1-2 Tbsp calorie free dressing (I chose Renee's fat free Caesar dressing)

D: 1/2 cup brown rice, 100 g chicken breast and 90 g dill pickles (or any other green veggie)

S: 3/4 cup egg whites plus 1 whole egg (which I usually made scrambled eggs) and 90 g veggies (usually a mixture of mushrooms, onions and peppers) OR whey protein shake plus one whole egg

Water: 3 - 4 L

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Treat/reward/refuel/cheat (whatever you want to call them) based on my progress updates.

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Week 12: Additional 250 calories {Chocolate PB2 Rice Cake Cookie & Warm Chocolate Fruit Bowl}

Week 13: Additional 250 calories {Cottage cheese + protein powder + blueberries, apple + cheese, popcorn}

Week 14: Additional 250 calories {Added cheese to my last snack (egg whites + 1 whole egg), NuPasta with nutritional yeast seasoning, stuffed grape leaves}

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Week 15 Meal Plan

B: 40 g oatmeal, 50 g blueberries, 3/4 cup egg whites (made into pancakes)

S: 100 g green veggie (usually cucumber) and 30 g protein powder (mixed with water)

L: 80 g brown rice (cooked), 100 g chicken breast and 110 g broccoli (or any steamed green veggie)

S: 2-3 cups spinach, cucumber, sweet bell peppers, tomato, mushroom, red onion with 100 g chicken breast, and 1-2 Tbsp calorie free dressing (I chose Renee's fat free Caesar dressing)

D: 80 g brown rice (or 90 g roasted sweet potato), 100 g chicken breast and 110 g dill pickles (or any other green veggie)

S: 3/4 cup egg whites plus 1 whole egg (which I usually made scrambled eggs) and 90 g veggies (usually a mixture of mushrooms, onions and peppers) OR whey protein shake plus one whole egg

Water: 3 - 4 L

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Treat/reward/refuel/cheat (whatever you want to call them) based on my progress updates.

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Week 15: None

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Week 16 {Peak Week} Meal Plan
Instructions: only use hot sauce, apple cider vinegar/lemon juice, salsa, mustard, fresh herbs, Mrs. dash, pepper for seasoning + no extra snacks + no sweeteners of any kind

Peak Week Day 1        
B: 40 g oats, 50 g berries, 3/4 cup egg whites
S: 30 g protein powder (mixed with water), 100 g green veggies
L: 120 g chicken breast, 90 g sweet potato, 100 g green veggies
S: 120 g chicken breast, 2-3 cups salad (lemon/apple cider vinegar for dressing)
D: 120 g white fish, 90 g sweet potato, 100 g green veggies
S: 3/4 cup egg whites
Water: 6 L

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Peak Week Day 2        
B: 40 g oats, 50 g berries, 3/4 cup egg whites
S: 30 g protein powder (mixed with water), 100 g green veggies
L: 120 g chicken breast, 90 g sweet potato, 100 g green veggies
S: 120 g chicken breast, 2-3 cups salad (lemon/apple cider vinegar for dressing)
D: 120 g white fish, 90 g sweet potato, 100 green veggies
S: 3/4 cup egg whites
Water: 5 L

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Peak Week Day 3        
B: 40 g oats, 50 g berries, 3/4 cup egg whites
S: 30 g protein powder (mixed with water), 100 g green veggies
L: 120 g chicken breast, 90 g sweet potato, 100 g green veggies
S: 120 g chicken breast, 2-3 cups salad (lemon/apple cider vinegar for dressing)
D: 120 g white fish, 90 g sweet potato, 100 g sreen veggies
S: 3/4 cup egg whites
Water: 4 L

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Peak Week Day 3  

B: 50 g oats, 50 g berries, 3/4 cup egg whites
S: 30 g protein powder (mixed with water), 100 g green veggies (steamed)
L: 120 g white fish, 90 g sweet potato, 100 g Green Veggies (steamed)
S: 120 g white fish, 100 g green Veggies (steamed)
D: 120 g white fish, 110 g sweet potato, 100 g green veggies (steamed)
S: 3/4 cup egg whites

Water: 3 L

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Peak Week Day 4  

B: 50 g    oats, 50 g banana, 3/4 cup egg whites
S: 120 g white fish, 100 g green veggies (steamed)
L: 120 g white fish, 90 g sweet potato, 100 g green veggies (steamed)
S: 120 g white fish, 100 g green veggies (steamed)
D: 120 g white fish, 110 g sweet potato

Water: 2 L

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Peak Week Day 5  

B: 70 g oats, 100 g banana, 3/4 cup egg whites
L: 120 g white fish, 100 g white rice (cooked)
*** Noon weightless tea            
S: 120 g white fish, 100 g white rice (cooked)
D: 120 g white fish, 100 g white rice (cooked)
S: 3/4 cup egg whites    
*** PM weightless tea with 1 TBSP of honey

Water: 750 mL

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Show Day

B (5:00 am): 80 g chicken breast, 100g white rice (cooked)
S (before pre-judging): 1 Reese peanut butter cup, 2 plain rice cakes, 2 tbsp strawberry jam
L: 80 g chicken breast, 100 g white rice (cooked)
S (before night show): 1 Reese peanut butter cup, 2 plain rice cakes, 2 tbsp strawberry jam
D: To be determined - something AMAZING! :) 

Water: Sips only until after the show and then it's re-hydration time!