Helgs1727

good to know! i was wondering he has me still eating so fruit at several meals ... thanks!

Hello everyone! I am getting ready to compete in my first bikini competition in 3 weeks ... yikes! has anyone else on here done this, if so, i have a question for you. i have a nutrition coach who designs my meal plans but i am the first vegan he has ever designed a plan for and i know i'm giving him a lot of trouble. he is having a hard time trying to put together meals for me that hit all macronutrients and getting me to lean out a little more. what did your diet look like when you were about 3 weeks out from your show? i am curious if he is on the right track or if i should tweak the diet myself so that i'm looking lean enough come competition day. i was pretty lean when i started the process, around 16.5% bf and right now i'm around 15.8%, 5'2", 109 lbs. i'd ideally like to drop to about 13-14% by show day. here is what my meal looks like currently (and it is suppose to remain this way up until 1 week from the show): meal 1: 1 cup spinach, 1/2 grapefruit, probiotic, b12 supp meal 2: 1 serving seitan, 1 cup kale, omega 3, vitamin d .... however seitan has been making me bloated so i have been subbing a vega one shake for the entire meal 2 meal 3: vega protein shake, 1/2 cup strawberries, 1/4 cup brown rice meal 4: veggie salad, 1 medium banana, 1/4 cup blueberries, 1/4 cup nuts meal 5: 1.5 serving tofu, 1 cup spinach, 1/2 grapefruit, b12 supp, probiotic meal 6: vega protein shake, 1/4 cup walnuts, 1/2 grapefruit, multivitamin any suggestions or thoughts on this plan? any tweaks or changes in general that youd recommend?

You look amazing! Congrats! I am getting ready to compete in my first bikini competition in 3 weeks ... yikes! I have a question for you ... i have a nutrition coach who designs my meal plans but i am the first vegan he has ever designed a plan for and i know i'm giving him a lot of trouble. he is having a hard time trying to put together meals for me that hit all macronutrients and getting me to lean out a little more. what did your diet look like when you were about 3 weeks out from your show? i am curious if he is on the right track or if i should tweak the diet myself so that i'm looking lean enough come competition day.

Great, I will do that! Thanks! Most of my info is at home and I will post some of that after work/gym. Here are some of the plans I know off-hand: Meal 1: 4 egg whites ¼ oats Meal 2: protein shake/1tbsp flax Meal 3: 4.3 oz turkey or chicken 1 cup veggies Meal 4: protein shake/1tbsp flax Meal 5: 4oz protein 1 cup veggies Meal 6: 5oz tilapia, small salad no dressing 1 cup of vegetables Meal 7: Casein protein shake before bed w/ glutamine Meal 1: 8 oz oatmeal with 4 oz fruit, 5 egg whites with spinach or other vegetables Meal 2: Whey protein shake Meal 3: Chicken or fish with vegetables and sweet potatoes Meal 4: Chicken and vegetables Meal 5: Chicken or fish salad with vegetables Meal 6: Cottage cheese or protein shake (only if hungry) Meal 1: 4 egg whites, 4 oz oatmeal, 1 tablespoon peanut butter Meal 2: 5 oz chicken, 4 oz brown rice, 4 oz vegetables Meal 3: Half of banana, 10 almonds Meal 4: Repeat Meal 2 Meal 5: Whey protein shake Meal 6: Casein protein shake Meal1: protein pancakes or an egg white veggie omelet with soy sauce/sriracha or salsa Meal 2: protein shake Meal 3: Catfish/tilapia/or some type of white fish and lettuce. No dressing. Meal 4: 2-3 boiled eggs, with yolk Meal 5: chicken breast, green beans, and Miracle Noodle Zero Calorie Noodles Meal 6: protein pancakes and veggie (if needed) I do use Sun Warrior Raw protein and Vega protein as my protein shakes and I do have a vegan protein pancake recipe/ tofu scramble recipe ... I am just having a hard time figuring out what/how much to substitute for chicken/fish, plain boiled eggs/egg whites... and do I need to be eating this much protein? I usually get about 80-110 grams and I weigh 110 lbs. Also, I am wondering what supplements are needed and are there vegan versions available?? And what types of changes do I need to make to the diet 4-6 weeks away from competition, and do I need to do it again at 2? Any advice on how to make a vegan competition meal plan is MOST appreciated! I will post more plans from home later. Thanks for getting back to me!!

Hello! So I'm new to this site but am really excited to be a part of it. I have been a vegan since the start of 2012 and was a vegetarian before that for about as long as I can remember. I have been an avid workout-aholic for perhaps even longer. I am VERY interested in entering the bikini competition world and am always up for training advice. Many people at the gym I go to compete but all follow a SAD and their meal plans aren't anything I can get on board with and I'm having difficulty trying to "convert" their plans to a vegan format for myself. I am always up for hearing anyone's recommendations on training schedules and meal plans ... as well as any advice on competing as well! -Ellen