Off Season Meal Plan

On Saturday I had posted a meal plan that I found online by Bob Harper, trainer from the Biggest Loser. The plan had a good structure but I need to alter it to meet my dietary needs since I cannot have dairy. Check out the post from Saturday November 24th for the original meal plan.

With my next show being the Inside Fitness Model search in Vancouver at the Edge Water Casino in March, my prep begins on January 2nd. I will be in the fitness model category at this show and will need to build more muscle. My off season is crucial as I only have a month to make gains in my legs and shoulders. This will be my focus at the gym. I have cut my cardio down to only 1 day which is optional and have designed a 5 day split at the gym to target different muscle groups.

Here is a peak at my meal plan for the next month. I have more carbs in my plan right now because I am training heavier at the gym and need the energy.

Meal 1: Eggwhite Waffles (1/3 c. oats, 1/2 c. egg whites) and 1 c. of fruit or 1/2 c.grapefruit or 1/2 banana
Meal 2: Apple and 10 almonds (or 2 tbsp of no sodium almond butter) or Protein shake and a cup of fruit
Meal 3: Turkey or chicken Sandwich (4-5 slices of natural turkey breast or 4 oz. grilled chicken) with avocado, lettuce and mustard
Meal 4: Protein shake or 1.5 c. veggies with 2 tbsp hummous
Meal 5: 4 ounce protein (lean ground turk, chicken, white fish), 3/4 c. rice or 4 ounce yam

This plan is what works for me but everyone is different and you can play around with more options if you can have dairy. Just remember to eat clean and as raw as possible. The more processed foods the more extras it will contain. Some simple tips to remember are:

• Eat when you are hungry not because you`re bored
• Think about what`s in what you`re eating
• Portions, portions, portions (think about how big your stomach is - it`s the size of your fist)
• Always have half carbs, quarter fat and quarter protein
• Eat in moderation (don`t have dessert everyday, but treat yourself once a week as a reward)

Let`s be realistic. It`s Christmas time and there will be lots of parties and running around so make sure you have lots of healthy foods on hand that are prepped and in the fridge. This will help keep those pants loose this holiday season. Stay tuned for more tips to stay healthy over Christmas so your New Years Resolution can be something besides hitting the gym.

New week, fresh start.

Nic out
xoxox