If you’re serious about preparing for the Glifting Girls Show? You need to begin by figuring out what works best for you. What category your body can realistically get to within the time scale that remaining.
What does your body need? What foods do you need to eat? It is your body after all, and your competition. Begin by being realistic with yourself and about how much weight you have to lose or how much muscle you need to gain.
If you have to lose 12 pounds in 12 weeks for example, then create a calorie structure based on that. Most people fit into a 12-to-14 week period for show preparation, as long as you are within 15-20 pounds of your goal.
You should eat around 6 small meals per day; spread them evenly throughout the day. If your goal is 1,800 calories per day, then you should eat about 300 calories per meal. I suggest setting your calorie-intake slightly below your calorie expenditure.
Keep a balanced meal plan. Eat a good balance of carbs, fats, and protein: a little more protein than carbs, and a little more carbs than fats.
Make sure you nibble away at calories each week; you don’t want to do anything drastic because you might start to lose some lean body tissue. As your coach if we find you are losing weight too quickly or too slowly, we can make the proper calorific adjustment each week.
Having a structured plan helps because it’s easy to let things slide and those sneaky hidden calories like sugar, sweetener, alcohols and salad dressings all add up and can hinder your progress! These have more calories than you think and some of them cause chemical reactions in your body that might cause you to retain water. Read food labels carefully!
Should I have a re-feed?
Cheat Meal (Re-Feeds) can be a tricky area. Some women can have them sparingly and do well; but for others, cheat meals just set off cravings that send them tumbling off the wagon. It’s smart to stay away from sugar because it’s bad for insulin Levels, having a balanced meal plan all week is the more sensible option for most.
Adding supplements can help the quality of your nutrition. They add balance and help you get the nutrients you might not get on a restrictive-calorie diet. For example:
- BCAA’s
- Glutamine
- Multivitamins
- A Digestive Enzyme
- CLA
- Vit C
- Vit B-Complex
Keep focused girls plan & prepare ahead, I can help with this!
For individual and personal help with your prep for stage this year please get in touch, I would love to help you on your journey to stage.
Coach Jo
