ABOUT MINDI1

Exactly four weeks out of competition, and getting nervous, I called Sandy again for refills. She was shocked I still hadn’t cut out my starchy carbs and dairy products. Immediately after talking to her I cut out all pasta, cereal (oatmeal), and bread (I loved my bagels). That helped so much. I didn’t realize how many calories carbs make up in a day. I still had my calorie count as high as 1800. My snacks consisted of peanut butter or oatmeal raisin PowerBites from Power Bar. It was the quickest snack with the best ratio of nutrients at the time.

Two weeks out, I started carb depleting to less than 60 grams per day. My only carbs were from 1 yogurt in the morning and maybe a pear or watermelon with only low glycemic veggies (broccoli and cauliflower). I carb loaded every three days for an energy boost and to test what would work for competition day.

It worked! On Saturday, June 7 (competition day), I woke up feeling very dehydrated and skinny. I headed to the gym 4 hours before the Pre-judging for a quick set on each machine in our gym just to get my muscles pumping. I ate a banana for potassium, a little watermelon to help quench my thirst without getting bloated, and a Taco Bell bean burrito (fat for fullness). I weighed in 2 hours later at 105 lbs.

My diet 1 week before competition:

Sunday, Monday Wednesday, Thursday

Carb depletion days (1000-1300 calories)

Meal 1	Meal 2	Meal 3	Meal 4	Meal 5
yogurt	Muscle Provider	lettuce	Muscle Provider	2 chicken breasts
2 eggs	watermelon	1 can tuna )	(chicken or tuna	broccoli
4 Muscularity	(chicken or tuna)	1 egg		cauliflower
4 Lean Out		FF italian		(repeat same supplements as Meal 1 except for EPH)
1 EPH		(repeat same supplements as Meal 1&2 except EPH)
1 Ultra 4
1 EPO

Tuesday and Friday

Carb Loading days 1200-1500 calories

Meal 1	Meal 2	Meal 3	Meal 4	Meal 5
oatmeal	Muscle Provider	white rice	white rice	White rice
Muscle Provider	Power Bar	1 can tuna	(tuna or chicken)	1 egg
yogurt		veggies	Power Bar	green beans

Supplements everyday: 12 Muscularity, 9-12 Lean Out, 1 EPH, 3 Ultra-4 vitamins, 3 EPO

2-4 scoops Muscle Provider

Protein grams: 125-160 Fat grams: 15-25