T Nation

Nutrition Advice for a Newbie to Figure?


Hi ladies! Totally new to the site and was wondering if someone could help me with a general nutrition plan. I want to start competing in figure, and I know I have a looong way to go, but part of the problem is that I have no idea where to start. I was pretty lean in the past (15 or 16% BF), but I didn't do it in a healthy way, and then due to some health issues, I gained quite a bit of weight.

Anyway, I'm a female and right now I'm 25, 5'7", 175, and about 29% BF. People generally guess I weigh less than I do because despite having a fairly high BF%, I have a lot of muscle. I'm also a certified trainer, but I only have basic nutrition knowledge, and doing a calorie deficit and the commonly suggested nutrient ratios alone doesn't seem to work for me.

Like I said, I have a long way to go, so I won't be competing anytime soon (my goal for end of 2011 is to compete!), but I'd like to lose about 40 lbs, and get below 15%BF at least. I know I have the discipline, I just haven't put it to use as much as I should have lately! Everyone on this site seems so helpful, so any guidance anyone could provide for a general diet plan would be much appreciated! (I also have no problem eating almost the exact same thing every single day, haha)


i really like helping people, but ive answered this question so many times here is what i have to say.

go to the beginners forum.

read some articles.

go to figureathlete.com

read some more articles.

find out what works best for you.


Listen to CBear. She rocks.


Eat this and work out 4 to 6 days a week,

Meal 1 4 egg whites 1 whole egg 1-fish
2 oz roasted chicken 1-multi
1 slice pineapple

Meal 2 6 oz roasted chicken 10g glutamine
156g steamed broccoli 1-fish

Meal 3 4 oz roasted chicken 1-fish
156g steamed broccoli 1-C
20 cashews un salted

Meal 4 6 oz roasted chicken 1-fish
156g steamed broccoli 1-multi
1 slice pineapple
20 cashews un salted

Meal 5 Protein drink 10g glutamine
Powder & water 1-fish
20 cashews un salted

Meal 6 6 oz roasted chicken 1-fish
125g green beans 1-multi
20 cashews un salted

Meal 7 Protein drink 1-fish
Powder & water 1-zinc


i hate it when people do that.

any change she makes for the better is going to produce results. she didnt get 40lbs overweight overnight. it's the result of hundreds of thousands of bad decisions. it'll take a lifestyle change to keep the weight off, and a 1 day diet will last for only so long.

you want to give a woman a fish, i want to teach her how to bait, reel, and clean the motherfucker.




I certainly wasn't asking for a quick fix. I know how I got this way, and I want to make changes that I can incorporate into my lifestyle. Honestly, I had very disordered eating in the past and got way too thin, and as a result of a shot metabolism and then trying to eat normally so that I didn't do any major health damage (or any further than I had already done), I gained the weight. Combine that with a little depression a few years ago (which is no longer the case), and I landed where I am now. I have been trying to make smaller changes in my lifestyle, and it seems that my body doesn't cooperate the way it used to, which I do realize is my fault ultimately. I work out 5 days per week, I eat clean for the most part, and I drink water like there's no tomorrow. And I know I need to tough it out, but when you don't see any results after months of work, it gets a little frustrating. I'm actually a trainer (another reason I want to lose the weight -- I know I look athletic, but not necessarily looking the part that I want to), so I know a lot of the science behind it, but something is off. Maybe I should have included all of that in my original question.

If any of you have any other ideas for me (not necessarily an exact meal plan), I would really appreciate it. I'm still doing my research, and I have and am reading the articles suggested, but I love hearing from other people on their personal experiences.


I've been exactly where you are! (I'm a 'trainer,' as well) A 230+ lb trainer wouldn't get a lot of clients if you ask me. I still don't. meh..

I was even working with a well known online trainer at one point and STILL gaining weight..have you had your thyroid checked at all? That was my turning point which lead me to research diet methods more and cutting certain things out, etc..