Post-contest

[Mossley]

Okay, I know this sounds weird but I'm over my week of bingeing now and am ready to kick the weekend off with a new diet to carry through to my contest diet starting August.

The thing is, that I have had a meal plan mapped out for the last 4 months full of meat and veges and now I'm not actually sure how to eat like a normal person. I don't want to become one of these obsessed people that eat like they are competing year round.

Saying that though, I have now totalled 4 kgs since the comp (disgusting I know! ) I can really tell the difference and I don't want to go back to competition weight but I want to get it under control and at least not lose all of the muscle I worked hard to get.

This is where I need your help.

Can someone please post a reasonable diet plan (just a typical day) so I can get some ideas? I can't remember what I used to eat?

I think to be able to lose a bit of weight and then maintain it I would need around 1500-1800 calories a day. While I was dieting it was around 1200-1400 calories a day but most of that was protein. I'll still keep two serves of protein in each day as I'm starting the weight training again (and going hard) for Nationals on Monday.

I'm also purchasing a spin bike for home tomorrow so I can't wait to get some definition in my legs, and to be able to blast the stereo at home anytime is going to be great!

[Pseudonym]

Heh! It's weird to be able to eat anything again, isn't it?!

Couple of points though...

- Don't worry about the weight piling back on. It's only been a week, so you can't possibly gain huge amounts of fat in that time. Most of it will be water weight (and this is probably even more than usual because of the binging).

- Don't try to stay competition lean for the rest of the year. That will certainly make you lose muscle.

- Expect to be heavier than before you started. Not only have you got more muscle now (and that was obvious from the photos), you're also primed for more muscle growth over the next few weeks as your body rebounds from the intense dieting. DON'T WORRY about this!

I'd give you my diet, but it's probably better to get it from one of the girls here. Just make sure you get a portion of protein, carbs, and fat in each meal.

[Mossley]

Thanks! My weight is already heavier than I was pre-contest dieting but my clothes still fit and I actually feel like eating properly again. I binged for almost an enitre week and probably ate a good 2kgs of chocolate but I don't feel like it as much now.

I bought that spin bike and I did an hour yesterday, I can't believe how much I sweated but i think I'm addicted. Should be just the trick to get my legs defined and I can do it in myown home anytime!

I'm really motivated again for weight training too, I was starting to hate it at the end of the diet but now that I have carbs again, the energy is amazing.

I'll check back over the training logs to get a general idea of diet. Tammy is really helpful so I might approach her.

[foxybrown]

Hey there - I've been seeing a nutritionist for the last year and a bit, started seeing her to lose weight which I did and also to maintain the weight loss. She set me a meal plan at 1500 calories which looked like this:

Breakfast: 1/2 cup Oats, 2 scoops Protein & 100gm fruit

M/Tea: 2 Corn thins and can lite tuna and med fruit OR Lite Yoghurt, piece of fruit and Sculpt bar

Lunch: 100gms cold cut meat i.e. Ham or Chicken, Salad or Veges with a piece of kumara or 4 Corn Thins

A/Tea: 5 Sakarta crackers, 1/4 slice of Camembert Cheese or Brie and large apple.. OR 125gms Lite Cottage Cheese, 3 cruskits and tb chutney

Dinner: 150g Chicken/Fish/Beef, 3 cups veges/salad, tb Lite dressing or sauce, piece of kumara or 1/3 cup cooked brown rice

Snack: Jarrah Hot Choc or Weight Watchers Jelly or piece of fruit

Just an idea - hope this helps