Tracy's Contest Diet

Like Cory, I start "dieting" 100 days prior to the contest date. Year round our diet consists of whole natural food so the transition isn't difficult. We simply modify (reduce) our intake of carbohydrates and fats and increase the volume of our training as we get closer to the event. This forces a biological response that reduces our body fat.

We keep our protein up to protect our hard earned muscle. This makes our protein shakes invaluable!

7:30am Upon Rising 1 large glass of filtered water
(3 litres of water & club soda (sodium-free) with lemon or lime daily)

Meal 1 (8:00am)

Pre-Workout Shake

• 1 cup freshly squeezed carrot or grapefruit juice
• 1 scoop (30g) whey protein isolate powder
• 1 T. Hemp, Flax, Chia Seed Oil
• 5g L-glutamine powder
• 5g D-Ribose powder
• 1 tsp vitamin C powder (calcium ascorbate)

Supplements

• 2 Multi-Mineral Enzyme Complex
• 2 Multi-Vitamin Enzyme Complex
• 2000mg Tyrosine
• 1000mg HMB
• 4 caps Gingko Biloba Extract
• 1000mg Glucosamine Sulfate
• 500mg Shark Cartilage

8:30am 1 cup strong fresh ground organic coffee

10:00am WORKOUT ROUTINE
(1.5 litres filtered water with added electrolytes)

Meal 2 (11:30am) (Immediately after training at the gym)

Post-Workout Shake (pre-mixed at home and taken in a thermos)

• 1-cup filtered water
• 2 scoops (60g) whey protein isolate powder
• 1 cup frozen blueberries & ½ banana
• 1 T. Hemp, Flax, Chia Seed Oil
• 5g L-glutamine powder
• 5g D-Ribose powder
• 3g creatine monohydrate powder (post-workout only)
• 1 tsp vitamin C powder (calcium ascorbate)

Supplements

• 2 Multi-Mineral Enzyme Complex
• 2 Multi-Vitamin Enzyme Complex
• 40,000 I.U Vitamin A / 1600 I.U. Vitamin D
• 800mg Vit E
• 60mg COQ10
• 1000mg HMB
• 1000mg Glucosamine Sulfate
• 500mg Shark Cartilage
• 4 Ecomer (shark liver oil)
• 100mg Grape Seed Extract (GSE)

1 cup steel cut oats w/filtered water (w/graded apple, cinnamon, & honey)

Meal 3 (12:30pm)

6oz Turkey breast
4 egg whites (scrambled)
Raw vegetables w/herb seasoning

Supplements

• B-12 (2000mcg by injection)
• 2 Multi-Mineral Enzyme Complex
• 2 Multi-Vitamin Enzyme Complex
• 1000mg HMB
• 1000mg Glucosamine Sulfate
• 500mg Shark Cartilage
• 4 Ecomer (shark liver oil)

Meal 4 (3:30pm)

2 servings Fresh fruit (mangos, papaya, apples, pears, pineapple) or Raw Vegetables

Meal 5 (6:30pm)

Extra large green salad
White fish or turkey/chicken breast
Steamed kale or spinach or broccoli or green bean
Small serving wild rice

7:00pm EVENING WALK 20 minutes

1 cup Green Tea

Meal 6 (8:00pm)

Evening Shake

• 1 cup filtered water
• 2 scoops (60g) whey protein isolate
• 1-cup blueberries, pear or green apple
• 5g L-glutamine
• 1 tsp vitamin C powder (calcium ascorbate)

Supplements

• 2 Multi-Mineral Enzyme Complex
• 2 Multi-Vitamin Enzyme Complex
• 500mg Magnesium (citrate/malate)
• 1000mg Calcium (citrate/malate)
• 9mg Melatonin

1 cup Herbal Tea
(cammomile, passion flower, kava kava)

Every Day's a Holly-Day! TKH