I think we’re all impressed with the fullness you maintained whilst dieting down. What does a typical day of food look like generally and then when you’re prepping for your contest[/quote]
I feel like the biggest factor was my level of conditioning coming into when I finally decided to start prep. I was keeping carbs high around training and didn’t really have to drop off too hard until the last few weeks. As opposed to previous preps where I would go low to no carbs for a long period of
time (up to two weeks) and end up looking flat and stringy. Keeping the carbs in around training seemed to help stay/maintain fulness while being able to deplete on lower carb days on my split. This also seemed to directly effect training intensity and motivation becuase there is nothing worse than just going through the motions of training without the benefit of getting a pump and not feeling like death.
Though chicken, broccoli and sweet potato was my main staple throughout my diet process I would always wake up to a bowl of oatmeal mixed with cocoa powder, peanut butter, and protein. The size of the bowl would depend on the training day and offer relief right off the bat from toughing out the evening before. Other treats included frozen protein shake smoothies which were mostly just protein powder and water, but eating one before bed at night allowed me to feel full and sleep seemed easier to achieve. Little tricks like this really helped out and often took the edge off. I found myself adding frozen shakes to the mix subbing out other meals my final few weeks to shave some calories without losing out on a meal. A cup of black coffee cooled and mixed into a shake was a great PWO kick too.
Typical meal layout would be:
Chicken, broccoli, sweet potato
Repeat every 2.5-3 hours
Shakes, frozen/coffee as needed.
Of course this sometimes changed week to week and I tend to favor adding on training time/sessions over removing food. I also implemented refeed days once I started cutting carbs hard the final weeks.