Figure Nutrtion
[a.] Introduction and Master Food List
For about 90%, following the proper diet and supplement program is where you will win or lose in the sport of Figure.
If you can’t successfully get the fat off, you won’t be a successful Figure competitor.
You have to take a disciplined approach and consistently eat the right combination of nutrients and right types of nutrients in order to lose fat and reduce your body fat percentage as you add lean, shapely muscle and improve your body composition. A proper nutritional regimen should consist of three basic food types (macronutrients) in the following proportions.
Best sources of protein for building lean, shapely muscle while you are cutting your bodyfat percentage are: egg whites, turkey breast, chicken breast, fish, lean beef (90% or leaner), and salmon. The best protein supplements are Ultimate Muscle Protein and Muscle Provider.
Best sources of complex carbohydrate for losing fat while you gain lean muscle are oatmeal, brown rice, sweet potatoes, and all black or red beans.
Low carb vegetables include salads, broccoli, cauliflower, spinach, green beans and just about any other green or yellow vegetable. Low carb fruits are blueberries, cantaloupe, grapefruit, peaches, and strawberries.
Dietary fats are not your enemy. Fat is critical to your health and essential to your success as a dieter. Although fat has twice the calories of other food types, it has a more stable influence on your blood sugar, by slowing the absorption of other foods into the bloodstream. For best results on this plan you should really pay attention to getting the right amount and right kinds of dietary fats. Best sources are olive oil, coconut oil, flax oil, almond butter, walnuts, and avocado. We will also give you an option of using a tablespoon of heavy cream in your protein shakes and protein pudding formula. You should also take an essential fatty acid supplement like Beverly’s EFA Gold or a fish oil supplement.
You can eat any of the following at any time during this first phase, without jeopardizing your results: Sugar free gum, Crystal Light, diet soda, coffee, tea, sugar-free Jell-O, Splenda, Equal, cinnamon, spices, salsa, seasonings, mustard, vinegar, hot sauce, salt and pepper.
Beverages - Make sure that you drink plenty of water. If you are dehydrated, you will not burn fat and you can’t build muscle. Water is necessary in every metabolic process. You should drink at least 64 ounces each day.
Other acceptable beverages are unsweetened tea and coffee, as well as diet drinks like Crystal Light, diet flavored waters, and diet sodas.
