I have a female friend who is competing soon and competition is not my strong point since I have never competed so I thought maybe some of you could help me with some advice for her...
Here is her diet for the week of the show:
meal 1 5oz tilapia 1/2 cup oats
meal2 3oz tuna, 1tsp balsamic vinegar
meal3 5oz chicken, 12 asparagus spears
meal 4 5oz tilapia, 1 1/2 cups of green beans
meal 5 3 wedges of grapefruit
meal 6 5oz chicken, 2oz yam, 1 cup of green beans
meal 7 5oz chicken
meal 8 5 oz tilapia
And here is the breakdown:
total calories 1168
fats 27g 20%
carbs 48g 12%
fiber 11g
sugar 15g
protein 199g 67%
She is competing in fitness not bodybuilding so although I don't know her actual height and weight I would guess her at about 5'0" and 110lbs, keep in mind this is a guess... and its a friend I haven't seen in person in a long time, just pics...
Any suggestions or help anyone can offer would be great. Thanks!
Here is her diet for the week of the show:
meal 1 5oz tilapia 1/2 cup oats
meal2 3oz tuna, 1tsp balsamic vinegar
meal3 5oz chicken, 12 asparagus spears
meal 4 5oz tilapia, 1 1/2 cups of green beans
meal 5 3 wedges of grapefruit
meal 6 5oz chicken, 2oz yam, 1 cup of green beans
meal 7 5oz chicken
meal 8 5 oz tilapia
And here is the breakdown:
total calories 1168
fats 27g 20%
carbs 48g 12%
fiber 11g
sugar 15g
protein 199g 67%
She is competing in fitness not bodybuilding so although I don't know her actual height and weight I would guess her at about 5'0" and 110lbs, keep in mind this is a guess... and its a friend I haven't seen in person in a long time, just pics...
Any suggestions or help anyone can offer would be great. Thanks!
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