We’ve been inundated with messages regarding Yo’s diet leading up to the Arnold Classic in Ohio in early 2014.  Well… we thought ~ why not?!?

Here we are, spilling the beans and show you the basis of what Yo will be eating.

Things to remember
Remember this is the basis e.g. the framework of Yo’s diet, we change things on a day to day basis depending on how she feels and how she looks, especially the closer she get to the competition.

Yo also does not like fish (she sometimes tolerates salmon) hence it does not feature in her diet.

Food weights are cooked.  Each savory meal comes with either veg or salad of Yo’s choosing.

Closer to the comp, this may well tighten or loosen somewhat depending on fat loss and overall look.

When said and done, this is an approximation of Yo’s diet.  It is written down in this format, but it is adjusted as need be.

How Yo eats the below meals?
She eats the foods in a cycle of four days (days 1-3 and 4, then repeats the process until show day, or just before).

 

Lower Carb Days 1-3
Meal 1 – egg and egg white/chicken/turkey/lean white meat with  nuts or nut butter (choice of almonds, cashews, walnuts and peanuts)
Meal 2 – steak (very occasionally salmon) with nuts or nut butter (choice of almonds, cashews, walnuts and peanuts)
Meal 3 – chicken/turkey/lean white meat with nuts or nut butter (choice of almonds, cashews, walnuts and peanuts)
PreWO –  1 hour before workout, 25g whey concentrate (closer to the show this will be isolate) & pre-workout drink 20 mins before training
Intra – 20g BCAA and other amino’s
PostWO – 25g whey concentrate (closer to the show this will be isolate)
Meal 4 – chicken/turkey/lean white meat with nuts or nut butter (choice of almonds, cashews, walnuts and peanuts)
Meal 5 – egg and egg white/chicken/turkey/lean white meat with  nuts or nut butter (choice of almonds, cashews, walnuts and peanuts)

 

High Carb Days 4
Meal 1 – Whey or egg whites, oats and berries
Meal 2 – chicken/turkey/lean white meat and veg or salad
Meal 3 – chicken/turkey/lean white meat, rice and veg
PreWO –  1 hour before workout, 25g whey concentrate (closer to the show this will be isolate) & pre-workout drink 20 mins before training
Intra – 20g BCAA and other amino’s
PostWO – 25g whey concentrate (closer to the show this will be isolate)
Meal 4 – chicken/turkey/lean white meat, sweet potato or baby potatoes and veg
Meal 5 – Whey, oats and berries