Diet for Competition
Because every body type is different, it is slightly hard to generalize what one should eat to prepare for competition or just for weight loss. My regular diet consists of a large amount of protein (about 120-150 grams daily), some good complex carbs (100-250g daily) and a small amount of fat (20-30g daily). This will adjust when I get closer to a competition.
The total amount of calories I consume in a day depends on what stage of training I am in. Typically, I try to build as much muscle as possible until about two weeks out. When I am in the muscle building stages, I will take in between 1700-2000. During the last few weeks before competition when my goal is to lean out, I will take in anywhere from 1300-1500. And as always, drinking water throughout the day is so important.
Protein
As far as food choices for protein, I stick with grilled or broiled boneless skinless chicken, egg whites, fat free cottage cheese, and salmon twice a week. I always supplement my whole foods by rotating a protein shake in between meals. My favorite protein powders come from Optimum Nutrition (Rocky Road) and IDS (Belgium Chocolate and Cappucino). Lately, I have included 1/4 of a scoop of Muscle Milk Light Chocolate to 3/4 scoop of the ON Rocky Road and mixed in about two ounces of water in a little bowl to make protein pudding. It is so yummy. When I am keeping it clean, I will use Killer Body Protein, which is made with less artificial sweeteners.
Carbs
My selection for carbohydrates usually consists of oatmeal. I eat it dry, I like the texture better this way. Sweetpotato, rice cakes and Ezekial bread are also staples in my diet. Let's not forget about the couple of cups a day of veggies including broccoli (favorite), zucchini, spinach, carrots, beans, asparagus, and more. I try to mix up the choices in order to ensure I am getting a complete amount of vitamins through my diet.
Fats
I absolutely swear by Flax Seed Oil and Udo's Oil. These two fats are little miracles. I also love Natural Peanut Butter, Raw Almond Butter, Raw Almonds and a variety of other nuts. Avacados are good sources of fat. And of course, there is salmon. I hav a love hate relationship with salmon. It is very good for you, but not until this month have I enjoyed eating salmon. I finally mixed it with some spinach, two sliced strawberries, spring onion, and 1 tablespoon of low fat raspberry vinagrette dressing and it actually tastes really good.
I also take a multi-vitamin once a day.