I am not sure what possessed me to train for a figure show at my age last June but since I committed along with three other girls from my box like any other integrity laden Power Athlete I saw it through.
So what does one eat while training for a physique show? Fish or chicken, plain rice or potato and unadorned vegetables? Pretty much. This is NOT ‘normal’ nor sustainable but the diet doesn’t have to be completely dull; after all 10-12 ish weeks is a long time.
While chicken and fish do make up a lot of my meals grass fed beef remains a staple throughout the contest prep—I just stay with leaner cuts and limit to 3 or 4 times a week.
My Game Plan:
If this is to be my dinner I’ll eat leaner meats throughout the day making sure to save enough macros/cals to fit my dinner plans. I will often input into my fitness pal ahead of time to see where I’ll land for the day allowing me time to adjust before cleaning my plate.
Start with a nice hearty 2-3# piece of grass fed sirloin.
When it comes to my beef I have simple tastes; just a little garlic powder and freshly ground black pepper. Right before it goes on the grill I will grind some Himalayan pink sea salt on both sides. Not any sooner than that or it will tend to dry the meat a little by pulling the water out.
Meanwhile. . .
Hubby’s been a good sport thus far (for selfish motives – liking my bod ‘leaner’) but he was almost begging for French fries last Friday night so I figured there had to be a way to make them fit into my nutritional protocol also.
Prepare your “fries”. Peel and slice a couple of Russets. Using a measuring spoon – 1 1/2 teaspoons of duck fat. I used a pastry brush on the pan and on the fries along with my fingers to coat as evenly as possible. Sprinkle with sea salt and freshly ground black pepper. Bake at 450 degrees for 30 – 35 minutes or until golden and slightly crisp turning once halfway through the cooking time.
And of course a nice green salad with your favorite vegetables will round out the meal. I used butter head lettuce, fresh local carrots, bell pepper, radishes, tomatoes and splurged with a few green olives. No dressing; don’t be greedy — you got duck fat on your fries and a juicy sirloin.
So, how was it? Honestly, the fries are better (crispier and more flavorful) when using 2 tablespoons of duck fat but when you’ve been eating a plain white spud — they were a nice treat enabling me to stay on track and keep my end goal in sight. Especially when accompanied by some beef. An additional treat was 1 tablespoon of organic ketchup. Woo hoo! Party night. Enjoy, the route to a six pack can have a few pleasant stops along the way!
And if you’re not leaning out go a little heavier on the duck fat and feel free to use dressing on your salad. . .
For more Power Athlete friendly recipes check out Paula Lean Primal Queen!
John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.
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