Once the competition season rolls around I like to streamline my diet for a full twelve weeks with ABSOLUTELY NO CHEATING.  Here are my insider secrets to bring my best physique to the competitive stage.

PROTEIN:  My protein selection includes lean meats such as chicken, white fish, salmon, turkey as well as bison and venison from a local farmer. Each portion consists of 25-45 grams per serving.  During this intense training period, I calculate 1.5 times my body weight to achieve the correct amount of protein to sustain lean muscle mass.
I typically eliminate dairy and soy products during my competition season.

CARBOHYDRATES:  Starchy carbs are important, but only in small amounts.  My choices include oat bran, yams, cream of rice, brown rice as well as grits.  In my early weeks of training and dieting I begin with 150grams of carbs and with each following week, I gradually remove the carbs. Since carbs are an energy source I seldom reduce my intake below 60grams. Plenty of fibrous carbs such as broccoli, asparagus, green beans and celery are essential so I load up on these. 

Photos courtesy of Jane Awad from the John Stutz photo shoot. See more of Jane's photo's from this shoot at John Stutz's web site.

FATS:  During the low carb phase of my diet, fats are an essential element. 30% of my food intake comes from good fats such as; fish oils, flax seed oil, nuts and avocados.  
Fats provide the additional energy required to get you through your workday and workouts. Good fats are also noted for maintaining noticeably healthier hair, skin and nails.

WATER:  Water is always a very important element in my life. I generally consume 1.5-2 gallons per day.  This sounds like a lot, but my day begins at 4am and ends around 9pm.
I carry a half gallon jug with me at all times to ensure that I am drinking all day long.  I sometimes add Lipton green tea ice tea flavor or just a little fresh lemon. 

VITAMINS AND SUPPLEMENTS:  Dieting is definitely taxing on the body, therefore, keeping my immune system high during my competition season is very important and that is why I am diligent in taking my vitamins and supplements each day.
For those of us who experience cold winter months, it is especially important.
My daily supplement intake includes protein powder, glutamine, branched chain amino acids, CLA, fish oils, probiotics, 7 Keto DHEA, vitamin E, C, D, evening primrose oil, multi vitamin, IsoStack, CoQ enzymes as well as weekly B-12 shots.. 

Photos courtesy of Jane Awad from the John Stutz photo shoot. See more of Jane's photo's from this shoot at John Stutz's web site.

For more information on competition dieting and programs please contact me at
janeawad@aol.com

Train hard, stay focused
Commit to yourself, commit to be fit!
Jane Awad
www.trainwjane.com
www.janeawad.com