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Competition Food Prep

Posted Sep 22 2012 8:11pm

So I’m gonna spill about my diet and how I am continuing to prep for my up and coming competition.

So let’s start with today. I helped run a 5K for Ping (the gym I work at) to raise money for Big Brothers and Sister. I actually decided last second to run in the race and I ended up placing 2nd. It was my first 5K so I was pretty happy with that. I brought my dog with me but he couldn’t keep up so I had to drop him off half way through-Cooper is still working on his running skills.

So this morning I started with oatmeal. I ate half before my race and half after my race.

Overnight Apple Pie Oats

1/3 cup old-fashioned rolled oats
½ apple- chopped
1/3 cup unsweetened vanilla almond milk (you can use skim milk)
1/3 cup non fat plain Greek yogurt
½ tsp cinnamon
1 Tbsp Splenda
Combine this and let it sit overnight. In the morning I add walnuts. Also I add 1 scoop of Advocare vanilla muscle gain (you can add any protein powder of your choice- I sometimes add and sometimes don’t). This is a great pre workout and it’s great on the go!

After the race I went to the farmers market. I got an unsweetened coconut milk latte with unsweetened vanilla. It was awesome!

We shopped around and I also picked up Apple-Pumpkin butter (unsweetened) to add to my oatmeal, protein pancakes and smoothies this week. I will be posting a pumpkin blog soon so get EXCITED!!

Then I took my gift certificate I won from the race and got a salad and headed to Kroger to finish off my grocery list. Here is everything I got
4 Tilapia
1 big Salmon
2 Laura’s lean vegetarian, no hormone, no antibiotic steaks
3 Spinach Feta Turkey burgers
White tuna
Organic eggs
Egg plant
Red peppers
Sweet potatoes
Green beans
Brussel sprouts
Red onion
Raw Pumpkin seeds
Blue berries
Unsweetened Coconut milk
Unsweetened Vanilla Almond milk
Liquid Amino Acids (soy sauce replacer)
Liquid Stevia
Tea- Bengal spice, Apple Cinnamon, Vanilla and Diuretic tea

I think that’s it. Then I spend a few hours cooking everything. Like my friend said- this is like your life already but to the extreme. I used to batch cook my food on the weekends but now I took that to a higher level. I literally pack every single thing that I put in my mouth. So this requires a lot of time to cook everything. It makes my life a lot easier too because I am very very busy. So here is my full day of cooking (instead of studying for BioChem which is what I should be doing).

So first I did fish and steam veggies
Broiled Tilapia for about 12 min- I don’t add any oil but you can.
Baked Salmon on 400 deg for about 25 min
Cut up and steamed sweet potatoes for about 25 min
Steamed brussel sprouts for 20 min and then finished them in the skilled to brown then will some coconut oil

Grilled egg plant and steak

Egg plant- Cut up and sprinkle with a little salt to pull the water out. Wipe them off. Spray with a little cooking spray and grill.
Steak- Little olive oil and steak seasoning and one of the steaks I put a little liquid aminos on. Grill.

My snacks:

Brown rice cake (no salt) with peanut butter (no salt or sugar added, all natural)

Pumpkin seeds and dried apricots

Baked Kale chips- Break leaves off of stem and dry out. Lightly spray with cooking oil and bake 10 on 350, flip and bake another 10-15min. If you want you can add Parmesan cheese, salt and pepper.

Workout meals:

I always drink a protein shake after I lift- Advocare muscle gain and vanilla almond milk. I will normally put some berries, spinach and Chia seeds in it too. I like to add Chia seeds to about everything because they add fiber and omega 3’s. Here is my morning protein smoothie

Coffee Protein Smoothie:

1 Starbuck morning blend keurig k cup
8 oz vanilla almond milk
1 scoop vanilla protein powder
1 Tbsp Chia seeds
1 Tbsp Splenda or Stevia
-depending on if I’m about to work out of not, I will add a half of a banana


I will either make a bunch of the overnight oat meal or I will make a bunch of steel cut oats for the week. This week I am doing steel cut oats with pumpkin, unsweetened vanilla almond milk, Chia seeds and either walnuts or slivered almonds.
For breakfast I will boil a bunch of eggs to grab on the go, make a few protein pancakes with almond butter, make an egg white omelet or a frittata with veggies.

Protein pancake- makes two

½ cup old-fashioned rolled oats
6 egg whites
1 scoop vanilla protein powder
1 Tbsp Unsweetened almond milk
( you can add baking powder to make them fluffy but I choice not to)

Maple Cinnamon Almond butter

2 cups raw almonds
2 Tbsp whole flax seed
1 tbsp Chia seeds
3 Tbsp sugar free maple syrup
1 tsp ground cinnamon
1 ½ tsp vanilla extract

Preheat oven to 300 degrees and line cookie sheet with parchment paper. Combine first 4 ingredients in a bowl, spread them on cooking sheet and bake for 30 mins (stir once at half way point)
Allow almonds to cool when done and put them in a food processor. It takes about 10 minutes and you will have to keep scraping the bowl. You want it to be a smooth consistency (unless you want crunchy). Add in vanilla and ground cinnamon and stir or blend.
** Note- save some of the almonds and eat them as a snack- they are yummy :)

Frittata loaded with veggies:

1 yolk + 3 egg whites scrambled
¼ cup diced tomato
¼ cup red onion
1 cup spinach (fresh or frozen)
¼ cup diced mushrooms
¼ cup bell pepper
Optional Tsp milk or almond milk (I didn’t)
Turn broiler on and sauté veggies in skillet with coconut oil or spray olive oil. Pour egg mix on top of veggies and scrape the edges of the frittata away from the sides to avoid sticking. Place skillet on the top oven rack and let broil for 5- min (it will appear brown on the top).

Eating/ meal planning:

In the morning I try to roughly plan out my day and figure out what I need to bring with me before I leave. I always have my meals about 2-3 hours apart but I mainly just eat when my body tells me its hungry. I have a super fast metabolism so that’s quite often. Also if you didn’t know this I am 5 ft 9- like super tall. I am eye level with my boyfriend when I put on heals no joke. I love being tall and having long legs but man the amount of calories I need to consume is redic. A normal girl probably needs around 1500 give or take depending on your age, height and activity level. So since I am so tall and super active I need to consume about 2000 calories plus the 600-800 that I burned in my workout. So I am constantly eating. I am not trying to lose any more weight and I want to gain muscle so I need to not be calorie deficient or my body with break down my muscle instead of building it. So I actually keep track my calories to make sure I am getting enough and keeping track of my nutrient intake.

So I am about 4 weeks out from my competition. This is the point where I will slowly start cutting some things out of my diet. I am cutting back on fruit, dairy and carbohydrates. Most of my meals are protein, healthy fats and vegetable so I am not worried about meeting my RDA. I supplement vitamins and minerals for whatever gaps I may have in my diet and I eat a ton of veggies so I am definitely getting my nutrients. Again I am focusing on nutrient timing and consuming carb’s and protein around my exercise time. Each week I will get a little stricter with my dieting until I reach the two week out phase where it’s full commitment. I will decrease my strength training, increase my plyometrics and cardio and focus on foods that won’t cause me to bloat. When I hit my two weeks out I will write another blog talking about the steps I am taking.

**Note- This is my diet and what works for my body- Do not use this as a tool for weight loss!!!!!!

Of course I have my cheats and its Ok to.

If anyone has any questions or anything feel free to ask.


P.S. If you follow me on instagram and twitter I usually post my recipes during the week so you get a little preview of what I'm about to blog about. I am no longer private so search Chelsey Walton and you should find me :)
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