| 1x | VEGAS Pro Straps | $124.99 |
I can't believe that I am only five weeks out from competing in the IFBB Phoenix Pro figure competition. I have been working very hard in and out of the gym to prepare for my competition. In my last blog, I discussed briefly my workout program, today I am going to discuss my diet.
Dieting is just as important, if not more, than actually working out for a competition. If you do not know how to diet, you will never take your body to its full potential. I have been doing this for over 6 years now, so I pretty much have my diet and nutrition down to a science. It does take some time to figure out what works for you because everyone is different. I have a very fast metabolism so I can get away with more carbs than other people. But, I also have to be careful that I don't lean out too much and start to burn my muscle that I have worked so hard to gain.
Have you ever tried what is called a High-Low Diet? This is where I eat high carbs one day and carb deplete the next. I will do this every other day with a two day depletion on Saturday and Sunday, yes that means that I have no social life on the weekends! If you find yourself at a plateau, you may want to give this diet a try. I have used this on myself and my clients when they are stuck at the same weight and it seems like the scale is playing a cruel trick on you.
My High Days are Monday, Wednesday and Friday and the diet consists of........
Breakfast: 4 egg whites
1 serving of steel cut oatmeal
1 cup of fresh berries
Snack: 4 oz of tuna
1 tablespoon of almond butter
1/2 an apple
Lunch: 6oz of fish or chicken
1 cup of yams
1 cup of green veggies
Snack: 4oz of tuna
1 tablespoon of almond butter
1/2 an apple
Dinner: 6oz of lean ground turkey
1 small dinner salad
1 cup of brown rice
Snack: 1.5 scoops of whey protein mixed with water
My Low Days are Tuesday, Thursday, Saturday and Sunday and the diet consists of.......
Breakfast: 6 egg whites
Snack: 4oz of tuna
1 tablespoon of flaxseed oil
Lunch: 6oz of fish or chicken
1 cup of green veggies
Snack: 4oz of tuna
1 tablespoon of almond butter
Dinner: 6oz of fish or chicken
1 cup of green veggies
Snack: 1.5 scoops of whey protein mixed with water
This diet is NOT easy, but it does work combined with your cardio and weights. Today is a carb depletion day for me, so I am enjoying my 6 egg whites for breakfast right now. Don't forget to drink at least one gallon of water a day along with this program. Well, I hope this helps and you can always email me at karen@karenmullarkey.com if you have any questions.
Check back next week for my breakdown on supplements!
Cheers,
Karen Mullarkey
IFBB Pro
www.karenmullarkey.com
"No Mullarkey" Personal Training


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