Examples of high carb low fat foods avoid,lose weight green tea diet,best diet meals to eat - Easy Way

08.12.2013
The flip side of this somewhat extreme nutrition plan is that in the last three days prior to the marathon, I will switch from a high-fat diet to a high-carbohydrate diet. Planning my menu for the next couple weeks will be like solving a culinary algebraic equation, but a fun challenge — I am a food nerd, after all! Before you binge out on pasta dinners and bagel breakfasts, you might want to take a serious look at what researchers are reporting about “carbo-loading” before a marathon or long endurance event. When muscles can access fat as fuel during a race, glycogen stores are spared and saved for use later down the road – this means “hitting the wall” or “bonking” can be delayed and perhaps even avoided completely. A new pre-race nutrition paradigm that combines the two ‘loading’ approaches is being recommended by experts in the sports performance field.  Here’s the plan in a nutshell. After 10 days of eating low-carb, high-fat foods, switch to a traditional “carbo-load” diet that incorporates 70 percent of calories from carbohydrates for the next three days. This ensures that your glycogen levels are as high as they can be and are raring to go on race day.
A study conducted by the University of Cape Town in South Africa implemented this 10-day ‘fat-load’ followed by 3-day ‘carbo-load’ plan on a group of experienced cyclists.
There is little doubt that the human body uses carbohydrates most efficiently for energy production (as opposed to fats and proteins). These ‘bad’ carbs are contributing to a health crisis in America and other parts of the world in the forms of obesity, diabetes, heart disease, and cancer. Bad carbs are refined, processed carbohydrate foods that have had all or most of their natural nutrients and fiber removed in order to make them easier to transport and more ‘consumer friendly.’ Most baked goods, white breads, pastas, snack foods, candies, and non-diet soft drinks fit into this category. Because of this, most of the processed carbs we eat wreak havoc on our natural hormone levels.
Also, it’s important to realize that most processed carb foods provide only ‘empty’ calories – calories with little or no nutritional-value. The regular consumption of large amounts of high-sugar, low-fiber, nutritionally-poor ‘bad carbs’ eventually leads to a much higher risk of obesity, diabetes, cancer, heart disease, and more. Eating too many foods high in carbohydrates can cause your calorie intake to go up, making you gain unwanted weight. Health problem can develop when someone eats too many complex carbohydrates that contain refined sugars.
The glycemic index of food is a ranking of foods based on their immediate effect on blood glucose (blood sugar) levels. Whatever image “women’s diets” conjures up in your own mind, it’s probably not a pleasant one. Coupled with the incessant Instagram and Facebook posts in female-specific nutrition groups, and using the hashtag #eatclean, it’s no wonder most females are seriously confused about fat loss nutrition. And we’re not just talking about food choices – we’re talking calorie counting, meal timings, cardio, cheat days and a whole host of other issues.
Essentially, many coaches and guru trainers see women as an easy target, and so try to sell them the world with a one-size-fits-all plan. While there will be those who claim that the ins and outs of female fat loss are the same as for guys, and that women simply need fewer calories, this is not the case. To begin with, it’s important to state that women do generally need fewer calories than men. This is partly due to the fact that the average woman is lighter than the average man, and so less bodyweight to move around day-to-day equals fewer calories needed.
Or, alternatively, if you want a quick start, I’d say that Lyle McDonald’s recommendation of multiplying bodyweight in pounds by 14 to find daily maintenance calorie intake. So we know that for the vast majority of the time, a woman will require fewer calories to lose fat than a man, even if bodyweight is the same. While I’m all for further research into diet and nutrition, I’m not sure it’s the best way to go about it. However, the NHS class a low-calorie diet as one that contains fewer than 800 calories per day (3) and the National Institute of Diabetes and Digestive and Kidney Diseases pluck for 1,000-1,200 calories per day for women. For whatever reason, 1,200 calories per day has been touted as the lowest safe limit for women to drop to.
Now, while as a coach, I always strive to have my female clients eating as many calories as possible while losing fat, I will never guarantee that they won’t have to drop below this magical 1,200 number. It would be great if every girl could get very lean dieting on 1500+ calories per day, but this just isn’t going to happen.
You should always aim to start high, simply by taking 10-20% away from your maintenance calories, and for most, going below 1,200 per day shouldn’t be necessary, as it’s unlikely to be sustainable.
In “Rapid Fat Loss” for instance, McDonald sets calories between 600 and 1,200 per day, with the majority of these coming from protein. Please meet my client Jennifer, who recently took 1st place in her class at the Clearwater Natural Bodybuilding Championships. We did start her off with calories at 1,490 on a low day, and 1,890 on a high day, but with only 9 weeks to get her stage-ready, we did finish prep on closer to 1,300.
Now, many females would be immediately put off by the thought of eating only 1,300 calories per day, but this is one of those “sacrifice vs. You weigh up the pros and cons, and whether you’re willing to do what it takes to reach where you want to go. There’s a difference between starting a diet with a ludicrously low calorie intake to bring about rapid fat loss for the sake of shifting scale weight, and strategically lowering them gradually in response to plateaus, adherence, and individual needs. As a coach, I like to start with a middle ground approach to carbs with female clients, and adjust based on personal preference. A re-feed day is a higher calorie day, usually taking someone back up to a theoretical maintenance level, or possibly slightly higher, with the majority of these calories coming from extra carbs.
While I used to buy into this wholeheartedly, recently I’m not so convinced of the physiological benefits, but I do think that psychologically, this approach (also known as non-linear dieting) can be extremely useful. It makes going out for a meal, socialising, and even heading out for a few drinks so much easier to have that calorie buffer, and makes lower-calorie days more bearable, knowing that you have one or two higher-carb days each week to look forward to. Some do great with re-feeds, but the majority actually ask to take them out, and simply eat a little more every day of the week.
Reason being – anecdotally once again – females tend to struggle a little more to maintain restraint and moderation on re-feed days, and rather than see them as a day with more flexible and freedom, look at them as an “EATALLTHEFOOD” day. So take note ladies – if you don’t do so well with re-feeds, you don’t HAVE to include them. I love flexible dieting, and the fact that there are no “good” or “bad” foods, and it’s how I coach every single client. But I do notice a trend that appears more so in my female clients, and that is developing paralysis by analysis when following a flexible plan. Each week, I often chat with these girls about this “issue” as they remark how much time they’re spending switching different foods in and out of MyFitnessPal, looking at recipes, or browsing Instagram. So while I am all for varying food choices all the time, and never having a set plan, it may be wise to make yourself a template.
For instance you could give yourself 2 options each day for breakfast and lunch (perhaps one lower-carb, one higher-carb) then always have the same combination of snacks, and simply vary your final meal each day.
This reduces the amount of time you spend fretting over whether you can get ice cream AND wine AND cheese AND a Mars Bar into your macros, and keeps some sense of structure. Weight is one measure of progress, and for most people, if you’re losing body fat, you will also lose body weight, but this progress is very rarely linear, hence I’ll also get female clients to take measurements (usually around the waist, hips and thighs) along with progress photos.
But bodyweight is always the first measure I’ll stop taking if a female client becomes too worried about what the scale says. There are several reasons why a woman’s weight can fluctuate greatly – even by up to as much as a few pounds from one day to the next. You could hit exactly the same macros two days in a row, but if one day you get most of your food from highly calorie-dense foods (sugary cereals, pastries, etc.) and the other you consume a truck-load of veggies, extra lean meats and low-fat dairy, your weight after that first day may well be lower, purely due to having eaten a lower volume of food. Additionally, each gram of glycogen can hold up to around 3 grams of water, so that 500 grams potentially becomes 2 kilograms. If you drink the same amount every day, this shouldn’t be too much of an issue, but when combined with the above notes on glycogen, along with factors such as sodium intake (particularly if you’re sodium sensitive) then this can also be of significance. Skip the scales (and even skip the measurements) and instead, focus on having a goal of just controlling your nutrition, training hard, and keeping adherent with the plan. Mentally, it’s a tough enough time as it is, so worrying about some meaningless number on a scale can add to this stress, and it’s simply not worth it. If you do still want to continue weighing yourself, then instead of comparing your bodyweight to last week, or even the week before, compare in the your weigh-in last cycle. Using the above as a rough guide, to an outsider, it could appear that the weeks of March 16th and April 13th were disastrous! You’d predict some sort of binge had occurred, when in actual fact, it was simply a case of bloating and water retention when on cycle.
While you don’t want to become obsessed with the scale, an average weekly weight may be a much better idea than just one weekly weigh-in. So instead of hopping on the scales once a week, you could weigh yourself every day, or on 3 different days each week, and take a weekly average. If you like numerical data, and can disengage yourself from the idea that bodyweight is the be all and end all, then weight is an extremely useful tool. But if you know you’re prone to stressing over what the scale says, then leave well alone, and stick with measurements and pictures.
This is undoubtedly the biggest difference you’ll find between male and female fat loss diets.
It sounds so obvious, but it amazes me how many male coaches fail to take into account that the vast majority of their female clients will experience these weight fluctuations, and changes in mood and hormones once a month. The stage of the menstrual cycle must be considered when planning a woman’s fat loss diet, and in my experience, it’s one of those times when the best thing to do is adopt a “better bad” approach – i.e. Total calorie count still adds up to 1,650, and protein is likely still high enough (I always set protein to at least 1 gram per pound to allow for a buffer anyway) – yet the client is much more likely to feel she can stick to these more “fun” macros for a few days, without any fear of fat gain.
So using the above again, instead of specific macros, you might just try to hit between 1600 and 1800 calories, and not stress over the minor details.
I certainly wouldn’t ever start a female client using intermittent fasting methods, unless she’d tried them in the past.
This may not be a huge issue in the grand scheme of things, and when it comes to meal frequency, the best schedule to follow is one that you can stick to, aids satiety, prevents hunger as much as possible, and allows you to perform at your best in the gym.
On the whole though, I’m generally not a huge fan of fasting for female clients (or for male clients for that matter) unless they have a particular preference or reasoning for it.
An “American Journal of Clinical Nutrition” study from 2007 found that when compared to eating 3 meals per day, subjects eating just 1 meal per day had higher levels of hunger and cravings, significantly lower levels of fullness, and were generally more unhappy. Leaving aside all stereotypes about how women can be more emotional than men, this is a topic which I feel needs to be addressed.


Through my own experience, and talking with other coaches, it does seem there is a common trend when it comes to client updates. A male client will hardly ever tell you when he’s struggling to comply, and getting him to open up, so you can make his diet easier for him to stick to and get him back on track is often like drawing blood from a stone. I, and my fellow colleagues in the industry, will often receive female client updates or feedback forms, where there can be a whole page of text, with only 5-10% of it actually relating to diet and training. The rest can be about stresses and struggles in life, and how these have had a negative impact on their diet, and how all thought of hitting macros, making sensible food choices, and getting in planned sessions has gone out of the window. I would much rather be seen as an outlet for someone’s anger, annoyance and frustration, and have them put it all down on paper to help “let it out” than for them to bottle it up, and be fretting about dieting, or feeling like a failure for letting life get in the way.
According to the Anorexia Nervosa and Associated Disorders website, 25% of college-aged women engage in bingeing and purging as methods for weight control and between 85 and 95% of anorexia and bulimia sufferers are women.
What I have found, is that while someone may not have an official eating disorder, many women do have a disordered relationship with food. While some of these may sound trivial, and even laughable, I’ve come across them all (most several times) and they are certainly more prevalent in women then in men, and therefore have to be considered. The take home from all this, is that in theory, a female’s diet should be set up in a similar fashion to a male’s.
There needn’t be any banned foods, anything added to help banish cellulite, flush out toxins, heal the gut, or any of that nonsense. Women do not need to avoid dairy, grains or gluten, and they certainly don’t require a specific supplement protocol.
Monthly cycles require small diet modifications, to give greater, more sustainable results both from a physical and mental standpoint. But above all, for me, the key difference in female dieting is the psychological component. Women have a lot more pressure put on them to look perfect by the media, by friends and by colleagues, hence the vast majority of women have dieted at some point in their lives.
And this often leads to the above disordered relationship with food, and unreasonably high expectations.
It could even be something non diet-related – whatever, I don’t care, I just want women to pick one little thing that’s been positive, and use whatever that is to drive forward.
That’s why expecting yourself to be perfect all the time is setting yourself up for failure. I’d much rather a female client maintained her weight and enjoyed her diet for a few months by eating food with the family, socialising with friends and going out for meals, then dived straight into aggressive fat loss.
If your body’s used to either dieting hard, or being completely off the wagon, sometimes staying in homeostasis for a while is exactly what you need. Be 90% compliant all the time, not 100% half of the time, and a complete wreck the other half. It isn’t just about the physical progress (which is awesome in itself) but the mental changes that come with a body transformation.
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Always a huge fan of linking to bloggers that I enjoy but dont get quite a bit of link appreciate from. According to carb-cycling enthusiasts, the body is more efficient at maintaining muscle mass while shedding fat when carbohydrates are cycled throughout the week. Carb cycling works by alternating between low & high carbohydrate days, the fat-storing cycle pauses. People ask how long they need to stay on this carb-cycling diet; the answer is, until you reach your goal! Before beginning a carb cycling diet, make sure you know your terms to make sure this is an easy transition for you, though it still will require a lot of work and time into preparation. Now, there are two ways if you wanted to drop some fat, either rapid weight loss or normal weight loss.
For normal weight loss,  do a combination of the two phases, 5 days of moderate carbs, follow by 2 days of high carbs. Depending on your training program, you should pick two days a week to have low carbs on your rest days.
Make sure you meet the caloric needs for the training program you are on when on any diet and keep in mind this takes time, energy and a lot of determination. You will pack a gallon zip lock back or a large mason Jar with all of the veggies for your salad and place into the fridge.
Each of these salads will be topped with a 4 -5 oz serving of roasted chicken (you can weight it or make sure it is a bit bigger than a deck of cards.
You will then top the salad with fresh squeezed lemon, salt, pepper, red wine vinager, and a table spoon of olive oil.
I’m about to kick off the “fat-loading” phase of my two-week endurance sport nutrition plan. During this fat-loading phase, I will be training my body to better tap fat stores as a more immediate source of fuel, which will hopefully spare my glycogen reserves to be called upon during the later miles of the race – in other words, it will hopefully prevent me from “bonking” or “hitting the wall” as early as I do (which is typically around 20 miles for me and most other people). The high-carb phase of the plan is pretty similar to the traditional “carbo-loading” that endurance athletes have embraced for years! Before it’s all said and done, I’m sure that I’ll have downed a couple dozen eggs, a couple quarts of guacamole, some salmon and at least a couple of prime steaks with all that sought-after (and actually good-for-you) fat marbling. The days of high-carb diets may be over – well, make that modified — for athletes who want to perform their best on race day, or so says the March 2013 issue of Competitor magazine. About two weeks out from an endurance event, aim to get about 65 percent of calories from fats and continue this high-fat intake for 10 days.
After a moderate two-hour warm-up, the athletes were able to complete a 20k time trial 4.5 percent faster following the new diet protocol.
Millions of people are simply unaware of what they are doing to their bodies every time they eat processed carbs. Bleached, enriched wheat flour and white sugar – along with an array of artificial flavorings, colorings, and preservatives – are the most common ingredients used to make ‘bad carb’ foods.
Insulin production, especially, is ‘thrown out of wack’ as the body attempts to process the huge amounts of starches and simple sugars contained in a typical ‘bad carb’-based meal. Eat enough of these empty calories and your body will quickly turn them into extra body fat, as anyone with a weight problem already knows all to well!
It’s pretty clear that the abundance of processed carbs and unhealthy trans-fats found in so many foods is a major cause – if not the biggest cause – of many of our modern chronic health problems.
Once consumed, they travel to the liver, which breaks them down into glucose, or blood sugar. There’s nothing wrong with including a moderate amount of grains (wheat, rice, etc.) in your diet, but these grains should be whole grains such as brown rice rather than refined grains such as white flour.
Unlike protein and fat, carbs are used only to provide immediate energy for mental and physical activity. The sugars that are added to foods such as cookies and candy bars and to beverages such as lattes and energy drinks should be avoided as much as possible. When protein is consumed with carbohydrate, the carbs are absorbed more slowly and the meal is more filling. The GI is a way of comparing different carbs by ranking their effect on blood sugar levels.
Carbohydrate foods that breakdown quickly during digestion have the highest glycemic indexes.
Like many other fitness professionals, 3-time IFBB Figure Olympia Champions Nicole Wilkins prefers to use a carbohydrate cycling approach. Below, Nicole shares an example carb cycle meal plan that she might use to jumpstart fat loss. Pick up the NEW YEAR TRANSFORMATION ISSUE of FitnessRx For Women Magazine – on newsstands now.
These plans are often incredibly low in calories, which, while they will undoubtedly result in rapid weight loss, they simply aren’t sustainable and maintainable from a physical point of view. You may well be better off having a little more carbohydrate every day to give you room for an extra bowl of cereal before bed, or your afternoon flat white and protein bar. Therefore, if you’ve trained seriously hard and didn’t fill up on carbs afterwards, your weight could be down by this much compared to if you were carbed up.
Compared to the March 16th weigh-in though, the April 13th one clearly shows bodyweight progress, even if it’s up on the week before. This is far more accurate a gauge of progress, but similarly, it can be easy to get wrapped up in the numbers. Female clients often want to lose 3 to 4 pounds per week, and almost crave suffering when dieting, as so many of the plans they’ve followed in the past have been restrictive, low-calorie and energy-sapping.
I really appreciate the extra thought into the cycle portion and plan on using your suggestions as a plan of attack! I remember when I first heard about it, I was recommending it to everyone I know who was asking me about dieting for fat loss. While many people use the fall and winter as bulking seasons, why not use this time to maintain your physique? This means some days eating a low amount of carbs, while other days increasing the carbohydrate intake. This would mean that you would follow three different guidelines for a certain amount of days and until you have reached your goal.
Eat some oatmeal with fresh fruit and a scoop or two of protein, or make a protein shake with fresh fruit and peanut butter on top of your one to two scoops of protein. For the next 10 days, I will be purposefully eating foods rich in high-quality fats in preparation for optimal performance at the Dallas Marathon. With all this fat and comparatively so little carbohydrate, I admittedly might feel a little sluggish for the next week and a half of training. Seventy percent of my calories will come from high-quality carbohydrates (including whole grains, fruits, and vegetables) to ensure that my glycogen tanks are as topped off as possibly on marathon morning. New research is suggesting that a low-carb diet may actually have benefits because it trains an athlete’s muscles to be better fat burners. Training day after day on a low-carb diet can leave a runner feeling sluggish and slow because glycogen stores never get topped off. This “hall pass” to eat fats doesn’t mean you can pig out on pizza and ding-dongs all day, or really any day. Instead, top off your tank with high-quality, healthy carbs including whole-grain pastas, breads, and rice along with plenty of fruits and veggies (but, of course, cut the fiber intake 24 hours before event).


But there is a BIG difference between the natural, wholesome, ‘good’ carbs we are designed to eat and the unnatural, highly-processed, ‘refined’ carbs so many of us consume on a daily basis! What’s worse, many parents don’t realize that they are setting their kids up for a lifetime of health problems by allowing them to develop the ‘junk food habit’ at a young age. Yet only in the past 100 years or so have humans had access to these highly-processed carbohydrates in abundance. This leads to dramatic fluctuations in blood glucose levels – a big reason why you often feel lethargic after eating these unhealthy meals.
Carbohydrates are especially used to provide energy to the brain and to the central nervous system. Refined grains have been stripped of their fiber, a type of indigestible carbohydrate that slows the absorption of other carbohydrates, and most of their other nutrients. Any carbs consumed in excess of the amount needed to meet immediate physical and mental energy needs are converted to body fat. Some people absorb carbs in foods much faster than others do and are thus more susceptible to “blood sugar crashes” an hour or two after eating a high-carbohydrate meal. It’s a good idea to consume some form of lean protein whenever you consume carbohydrate-rich foods. Consequently, you can continue to lose body fat or maintain your weight – once the excess pounds have been lost.
The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. A health columnist and radio commentator who lectures, nationally and internationally on health related topics, Ellis is an active media contributor on Health Equity and Medical Ethics. This strategy consists of alternating between days of lower and higher amounts of carbohydrates.
If you are losing more than 2 lbs per week, adjust the program by replacing a low day with a high day or adding a few hundred calories to each day. Using a cyclic approach to dieting can be a great way to lean out and preserve muscle mass. This isn’t new, it’s been around for a few decades, used mostly in the bodybuilding community and being great for heavy lifters.  But if you’re not a heavy lifter or bodybuilder, it’s something you will want to check before starting. During this phase, double the carbohydrate intake from the super strict phase (50g X2 = 100g).These carbs will come from starches as well as fibrous vegetables and some fruits. Try not to exceed 800 g of carbs because this is way too much to stay on track of your fat burning goals. By lunch time you should be eating real food, like chicken and vegetables with some brown rice cooked with olive oil.
I’ve blogged here and at several other sites, including the Tabata Times, about this new “fats before carbs” pre-race fueling practice that is being endorsed by many cutting-edge sports nutritionists.
But, since I am in taper phase and my mileage and speed have been reduced, I don’t expect to suffer too greatly in the process. While a bunch of lettuce is definitely not high in fat, I’m going to keep on eating my beloved spring lettuce mix because it’s a healthy habit I crave and, in the scheme of things, a plate of lettuce makes virtually no dent in my daily calorie allowance. Plus, there hasn’t been any irrefutable, one hundred percent conclusive proof that removing carbs from the diet improves endurance performance. Quality fats from healthy oils, nuts, meats, avocados, whole milk, cheese, eggs, and fatty fish are what should be on the table. Our bodies simply didn’t have time to adapt and evolve to handle the rapid changes in food processing. Consuming large amounts of sugar over many years may also increase the risk of type 2 diabetes independently of weight gain.
Pay attention to how you feel and function after consuming large amounts of carbs and adjust your diet accordingly. Carbohydrates that breakdown slowly, releasing glucose gradually into the blood stream, have low glycemic indexes. Even for those whose main objective is not fat loss, foods that are low on the glycemic index will help alleviate mood swings and regulate energy levels. Doing so allows you to have periods where your body dips into fat stores for energy while also giving you sufficient calories to train and build muscle.
Our step-by-step body transforming training guide will ignite your motivation and keep you challenged in the process! It can be a powerful weight-loss tool, because excessive consumption of carbohydrate foods stimulates the release of insulin, but without cycling it, it can store excess carbs, as fat.
If you are trying to add a lot of muscle to your frame, carb cycling isn’t for you either. Carb-cycling is a short-term tool, get on, lose the fat, get off and go back to your normal healthy diet high in vegetables, whole grains, and fruits. In fact, one study at the University of Birmingham in England found that low-carb runners (41% carbs) reported more fatigue and showed reductions in performance than their high-carb counterparts (65% carbs) during intensive training runs. During this phase, your body will learn how to tap into fat stores for fuel; and, your training won’t suffer much because you’ll be tapering down anyway.
If you don’t exercise and have an office job, you should not consume more than three or four grams of carbohydrate per pound of body weight daily.
If you feel lethargic and perform poorly after eating carbs, you should reduce the amount of carbohydrate in your diet. This requires a ton of empathy, listening, asking the right questions, listening, listening, and listening. Most often, a high amount of carbs are consumed on workout days, and lower amounts on rest days. This isn’t just any fad diet, its complex and requires a lot of discipline and organization. There are no cheat meals allowed, if you don’t have the discipline to maintain strict nutritional control for this two-eight week period then do not try carb-cycling! Depending on the time you workout, you should either enjoy your recovery drink of choice or a small glass of milk. Now, before you start clucking your tongue and waving your finger, know that I won’t be scarfing down pints of Haagen-Dazs and baskets of chili-cheese fries. Someone who derives 75% or more of total energy from carbohydrates can be lacking in protein and fats. The logic behind this is that it allows you to reap the benefits of a low-carb regimen- fast weight lost & less bloating, without having to suffer through the downfalls- crankiness and low energy, that  have been observed in previous carb cutting diets. If you are highly active, seven or eight grams of carbohydrate per pound of body weight will be needed to keep your body functioning optimally. I currently consume about 30 – 40 percent fat in my diet, so this will be a noticeable change. Based on my average, 2500 calorie a day diet, I estimate that I will be eating 16,250 calories from fat over the next 10 days (or 180 grams per day – is this even possible?) Not sure, but I’m ready to try!
Glad i could help lori nichols February 15, 2014 at 11:57 pm Thank you!!!!!
This helped me so much admin February 16, 2014 at 6:14 pm Lori, yay glad I could help danielle February 26, 2014 at 3:22 pm Hi!
I was reading your nutrition info and meal schedule…I workout at night because thats what fits my schedule best…do you think I should still consume most of my carbs in the day time?
If you want to email your current stats (weight, picture, body fat %) I would be more than happy to give you my opinion. You are amazing and I am so greatful that you are willing to share your knowledge in a way that you are doing it.
I am going for my first NPC bikini competition in August his year and you’ve helped me so much with your Competition Prep Guide! I am your big fan now:)) admin April 6, 2014 at 5:48 pm Natasha, you are very welcome!! I read in your blog to request a grocery list by signing up, but I didn’t see the link.
THanks again for all the hard work and time you have put into this….can I send you progress pics, etc?
To get the grocery list, go to the home page and look at the R column where it says to Join the Party. I competed for the first over the weekend and could not have done it without your helpful info. Make sure to get a hoodie for your next show Audine April 30, 2014 at 5:32 am Hi again! I know there is a height divide, but I am 37 and have no interest in being judged against 20 year old girls :). I have always wanted to do a bikini competition but after having my daughter I was a little discouraged! Let me know if you have any questions Whitney May 28, 2014 at 11:11 am Thanks for the great information. I have always wanted to compete but after having 5 babies my family is sort of crushing my dreams but others are encouraging me to go for it. Thanks for your positive attitude and time put into keeping us ‘bikini divas’ up to date!! Best of luck with your next show Ashley July 17, 2014 at 7:10 pm I just wanted to thank you so much for making this site. I was a little nervous because I didn’t know if he really knew what he was doing with my diets.
Also reading all of your prep and you breaking it down was the best thing I have done so far. I am now wanting to pursue a career in training and also compete in NPC and maybe even someday IFBB. This site has really helped me with all of the basics I need to know about just starting out.
I’m curious, did you decide in August 2012 that you wanted to enter a bikini contest? Let me know how it goes admin July 25, 2014 at 2:19 pm Steffy, you’re welcome!



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