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Can you dramatically change your body a few days before Show Day?

Every competitor wants to know if they can cheat and pull off a trick a few days before the show day so that they are figure ready. They ask me about carb loading and overladin with water. For what ever the reason, specially new competitors, think that carb loading is some technique that’s going to make then incredible on the day of the show. Well I want to tell you from years of experience that carb loading has such a minute impact on your physique that it’s not even worth messing with. So many competitors think that if they somehow play around with their carbs or water that somehow they are going to transform from Wednesday to show day on Saturday. It’s not going to happen. I’ve never seen it happen.

The body just does NOT respond that quickly to anything. If you think that some system is going to transform you from NOT being ready to being figure ready in a couple of days, you’re fooling yourself. I always say to my girls “If you’re not ready the last week before the show, there’s nothing you can do to get ready for the show PERIOD.” But you know what? You CAN mess yourself up though with all that water! All that water will make you look soft. And all that hard work you put in will go down the tubes. THAT I can promise you!

The key is to train hard. From the beginning of the contest prep all the way up to the show day. The name of the game is “consistency”. That is the trick. Hard Work. You get ready by following a proper diet FAITHFULLY. There’s nothing you can do to change your body for the better in just 3 – 4 days. Get that through your head right now. The only exception is if a competitor needs to lose 1 – 2 before the show and has a week or so to do it. At that time 1 – 2 lbs is big. But in order to lose those 2 lbs it’ll take you at LEAST a week or HARD HARD training and strict dieting.

Under no circumstances should you think that you can dramatically change your physique a few days before the competition and go from a 3rd place finish to a first. It’s not going to happen. I’ve seen competitors totally mess themselves up with too much water, carbs and totally blowing any chances of being placed AT ALL. Don’t be that person. Don’t play games with your body chemistry.

My rules for a wining body on Show Day are:

1) Trian Hard! ( Click Here to let me train you )
2) Strict Diet! (Click here to download my 31 figure prep diets )
3) Consistency!

Now go do it!

Holiday Eating

Holiday Eating
Eat whatever you want and not gain weight
…or maybe even lose a pound!

Is it possible?

Yes, It’s definitely possible to eat whatever you want on the holidays and still lose weight. The key is what you do on the days surrounding your big eating days:
Christmas Eve
Christmas Day
New Years Eve
New Years Day

Let’s face it, you’re going to eat on those days (above) anyway so you might as well do it in a way that will not cause weight gain… and you may even lose a pound!

The general idea:
Basically what you are going to do is eat low carb and low fat on the days before and after the holidays so that you can eat whatever you want on the actual holiday. This is the same type of thing I do with my figure competitors in between shows… and they LOSE weight!! So, it does work.

3 Types of Days

A

Eat Normally
These are days you will eat like you would normally eat

B

Low Carb/Fat
These will be your toughest days. Calories will be lower and you will have to eat clean…. absolutely no cheating. the good thing about it is that it’s fairly easy to follow a diet like this for a few days because it contains a lot of vegetables which can satify cravings until the big eating days.

C

Eat Whatever You Want
Although it’s possible to eat a bunch of calories on the holidays. The reality is that it’s hard to gain even a pound of fat in 2 or 3 days. The ‘weight’ you gain will be mostly water which you will get rid of by eating clean in the days following the holidays.

The chart below outlines the days surrounding the holidays and how you should eat on those days

A
Eat Normally

After Christmas:
Tues Dec 27
Wed Dec 28

B
Eat Clean

Before Christmas:
Wed Dec 21
Thurs Dec 22
Friday Dec 23

After Christmas:
Mon Dec 26
Thurs Dec 29
Friday Dec 30

C
Eat Whatever

Christmas Eve Dec 24th
Christmas Dat Dec 25th
New Years Eve Dec 31st
New Years Day Jan 1st

Eating ‘clean’ days are the key:

These are the days in which your calories and carbihydrate intake is lower. Interspersing these days in the mix will keep any fat gain from happening. Sort of like taking one step forward for every one step backward. If you are really tight on your diet and combine that with a workout then you will probably lose a pound by the time this is all over with. Any extra calories you can burn on your ‘clean’ days will come from fat, since there will be very little sugar (carbs) in your system.

Meal composition:

During these days you will eat the majority of your calories from protein… mainly chicken breast if you can. You should be eat a hefty amount of vegetables everyday. Avoid: PEAS, CARROTS, CORN and BEANS (they contain more sugar/carbs) – green beans are ok.
How much to eat:
Below are some sample days of eating. Below are three ‘eat clean’ days (choice 1, 2 3,). For example – if it says 200 grams of chicken, 300 grams of carbs and 500 grams of chicken etc. – then this is what you will eat in the course of the day. Split it up into meals and eat it throughout the day. The only thing you want to avoid is loading up your carbs at night (ex. don’t save all of your rice/potatoes for your last meal… make sure you spread it out.

Clean Days Choices:

Choice #1

Chicken: 250 grams
Egg Whites: 6
Rice/potato: 100 grams
Whey Protein: (scoops) 2 scoops
Oatmeal: small bowl
Vegetables: 500 grams

Choice #2

Fish: 300 grams
Whey Protein: 2 (scoops)
Egg whites: 6
Rice/potato: 200 grams
Vegetables: 600 grams

Choice #3

Oatmeal: small bowl
Chicken: 170 grams
Whey protein: 2 scoops
Cottage cheese: 150 calories
Egg whites: 6
Rice/potato: 80 grams
Vegetables: 500 grams

The idea is to pick one of the choices and follow it on your ‘eat clean’ day(s)
Spread the food throughout the day
– Don’t end-load your meals (waiting until night to eat the majority of your food)
– you can eat either white or brown rice
– you can eat either white or sweet potatoes
– no alcohol
– you can switch between choices (you don’t have to follow the same ‘choice’ each day)

Who’s your personal Figure Coach? Are you happy with him/her?

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    • Michelle Gallegos My son, Caleb and YES – I am very happy with him! 🙂

      September 29 at 6:13am · 1 person
    • Cheryl Buffness Jackson ‎Emily Stirling Wbff Pro. Yes, I am very happy! She knows how to keep me motivated

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      September 29 at 6:26am
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    • Terri JenningsAngela Rayburn is my trainer and she’s the best! I am extremely pleased with my results and the way she pushes me to do my best.

      September 29 at 7:13am
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      September 29 at 7:23am
    • Reese Brown Warren is my figure coach and yep I’m very happy 🙂

      September 29 at 7:48am
    • Amanda Wilson Myself, and the interests of others in the field of fitness, comps, and cage fighting are my figure coaches to a certain degree. They don’t hesitate to critique and give pointers when I ask for it. And, yes, I am happy.

      September 29 at 9:13am · 1 person
    • Vivian Joo Dr. Joe and Sean McCauley, best in the field : )

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    • Healthy and Fit for You myself 😀

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As a Figure Competitor, what’s the #1 thing that you wish you had Right Now to make your dream of being a Figure Pro a reality?

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    • Charla D Davenport The money it takes… 🙂

      September 28 at 6:19am · 4 people
    • Kelli Jo Hendrix Fleak Money for the proper training camps and coaching and supplements……..

      September 28 at 6:34am · 2 people
    • Terri Jennings Better genes. I can always find a way to come up with money but money can’t buy you better calves! 🙂

      September 28 at 6:53am · 2 people
    • Stephanie Wheaton-Kull More time and money

      September 28 at 6:55am · 1 person
    • Trish McFerron Albers Money to buy all the supplements…and a beautiful suit….and bigger shoulders!

      September 28 at 6:57am · 2 people
    • Teri Noble Egnot Money

      September 28 at 7:11am · 1 person
    • I Love Figure Competitions So no one has issues with Money then…. 🙂 j/k. Money is indeed a huge factor that holds back many competitors.

      September 28 at 7:18am
    • Haleigh Rochelle Lanham Being able to eat when and what I’m supposed to. My work only lets me have breaks at certain times, plus I don’t have control over meals that are made, and my tiny farm town doesn’t have a large selection of healthy food or supplements.. so eating smaller meals more often and whole foods is a challenge. =/

      September 28 at 7:25am · 1 person
    • Emilie VenJohn Def eating better, and more time to lift the way I need too. It’s hard when u work out with others/ train them especially when they don’t have the same goals as you. Plus living with a man who considers cheese whiz a necessity

      September 28 at 7:46am · 1 person
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      September 28 at 8:58am
    • Lori Trueman It would be more fun to workout and compete if I could be a stay at home kind of gal and not have to go to such a stressful job after such great workouts each day!! Although, work does bring in money and money helps me to continue my expensive journey…LOL!! As for training, my trainer’s awesome 🙂

      September 28 at 10:47am · 1 person
    • Darlene L. Beck A nanny, a personal chef, endless access to supplements, lol!!!

      September 28 at 4:30pm · 1 person
    • Linda Simnick Someone to help me tweak me stage presentation.

      September 28 at 7:40pm · 3 people
    • Amanda Wilson A coach to help my figure competitor dream come a reality….and the money to make it happen. **Even just competing in Ms. Bikini Olympia would serve my dream justice – I don’t even have to win!**

      September 29 at 9:18am · 1 person
    • Angela Yeo Someone to mentor me that knows what it takes. And $!!!

      October 4 at 10:14am
    • Rosi Luz Great upper thighs and glutes. I am having a HUGE problem back there. Not sure what to do about it.

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