My 2011 Diet and Nutrition Plans

2011 is the start of a brand new competition season and my nutrition plans have changed. Normally, during the off season I try to maintain a healthier style of eating but what I've realized in the last few weeks is I actually don't eat enough to maintain or add muscle to my frame. My goal for the next four months is to add three pounds of muscle for better muscularity during the competition season. This requires proper training and nutrition. Actually, nutrition is 80% of competing so I have a lot of work ahead of me.

Meal Plans

Although it's the off-season I'm trying to eat no less than five meals a day. I often find myself eating two or three meals each day which is the quickest way to slow down my metabolism. Why am I not eating enough? The answer is so ridiculous that I'm embarrassed to write it. I'm ill prepared.

When it comes to eating well that means being prepared with a cooler of good foods for those moments when I'm on errands and can't make it home; for example. I even purchased a new cooler to keep in my car at all times and I keep it filled with fresh fruit, rice crackers, water and protein shakes. These foods are just snacks and not what I would consider a full meal but very helpful when I'm on the go.

The other problem with only eating twice or three times a day is by the end of the day my blood sugar drops and I feel the need to eat. Unfortunately; it's not healthy foods that I crave and I find myself going for the dozen chocolate chip cookies I baked for the kids. There's nothing worse than eating high fat, high sugary foods with a cup of coffee before bed.

Calories

According to the Harris Benedict Equation I should eat nearly 2400 calories a day in order to maintain my body weight of 137lbs. Although this is a good estimation it does not take into consideration the amount of muscle that I carry so I could possibly eat more. At this point I am trying to eat 2200 clean calories of lean proteins, good fats and complex carbohydrates but it's so much harder than it seems because I'm not eating enough as it is. Since I am in the off season I am also eating more steak and pork which I decrease during contest prep.

Gluten

After my last bodybuilding show I realized the diet created a gluten sensitivity. My foods during contest prep were very simple and clean and lacking gluten. The only food item I consumed that possibly contained gluten was oat meal. Although there are some debates on whether oatmeal has gluten I have found it depends on the brand and where it's manufactured.

No gluten means no pasta, no bread and definitely nothing in a can or a box. After eating this way for 25 weeks my abdomen severely bloats if I eat something with gluten in it. For 2011 I'm incorporating other clean carbohydrates into my diet such as red and brown quinoa, brown rice and sweet potatoes. To be honest, I don't like any of these; especially the brown rice. I was raised on good old fashion starchy, thick, sticky white rice and brown rice just isn't that enticing but I'll do the best I can with the new food items.

Water

One of the first things I do during the off season is stop drinking the proper amount of water. I should drink at least a gallon a day but I don't like it. I have promised myself to increase the amount of water I drink to make sure I am well hydrated.