Healthista’s Vicky Hadley signed up for a five month journey to participate in a bikini model competition on a vegan diet, here is week two with a run down on exactly what she’s eating – it’s a lot!
I am now two weeks into my bikini competition preparation and things have definitely changed. If you missed my first piece, I am going to be undertaking a total body transformation for 20 weeks to enter the Miss Galaxy Universe pageant this July.
MORE: See my first diary entry on my bikini competition
I am following a bikini competition transformation plan by my coach from bodybuilding.com, Lee Constantinou (below) and additional training with my personal trainer, Yousuf Siddiqui at Virgin Active.
The idea behind a bikini model competition is getting into the best shape you can with tone and obvious signs of muscle and fitness without unnatural bulk. This obviously takes strict eating to complement my training routines. This week, I am going to give you a break down on what I have been eating over the past two weeks and the supplements I am taking and why.
My normal diet of around 1700 calories has been raised up to eating 2300 calories a day
What I’m eating…
My normal diet of around 1700 calories has been raised up to eating 2300 calories a day. I have been put on a 4-6 week ‘bulking diet’ meaning I eat a lot of food and lift heavy weights to gain muscle mass. Unfortunately this does not mean I get to eat everything in sight as I first thought. After resembling pac-man (you know, the little mobile phone game where the yellow mouth eats everything) I have had to put the vegan ice cream aside and pick up the broccoli.
Even though I am technically on a ‘bulking’ phase, I have had to put the vegan ice cream aside and pick up the broccoli.
Now, this isn’t as easy as you would have thought. Sure, we all think if only we had someone who designed our meal plans for us then we’d be good to go. It’s not quite as realistic as that. With each meal having to be prepped to perfection meaning exactly 150 grams of broccoli, 150 grams of kidney beans and 200 grams of tofu it’s definitely not quite as simple as you’d expect. Don’t even get me started on having to whip out my plastic Tupperware boxes of tofu and beans or broccoli as my work colleagues indulge in chocolate-y treats.
Luckily I have had bodybuilding.com provide me with the necessary equipment to help me measure my food. I am eating five meals a day with one cheat meal a week where I can eat whatever I like for that one meal. Not only has my energy levels surged but after having lost my period and suffering from amenorrhoea for over a year, this new bulking diet has amazingly caused my period to return.
I am eating five meals a day with one cheat meal a week where I can eat whatever I like for that one meal.
My meal plan…
Breakfast: I start my day with a kale protein shake and some gluten-free porridge oats mixed with Spiru-tein Puretrition Mixed Berry from Nature’s Plus £54.99
from Amazon. The Spiru-tein protein powder is a dark chocolate flavour that gives my oats a delicious chcolate-y taste that is made with only completely organic ingredients and sweetened with stevia as of course sugar is completely off the cards. There is 18 grams of protein per servings and I have 30 grams with my porridge.
I have also been advised to take flaxseed oil, a probiotic and vitamin D first thing which helps protect bones and muscles.
I have also been advised to take flaxseed oil, a probiotic and vitamin D first thing in the morning by Lee Constantinou as vitamin D helps the absorption of calcium which helps protect bones and muscles. Weight training can also cause a deficiency in Vitamin D. I have flaxseed oil for the anti-inflammatories and omega 3s which help reduce swelling especially when you are training a lot.
Mid morning: I tuck into four Kallo corn cakes and an apple and at lunch time I eat my well prepped meal of quinoa, broccoli and kidney beans. Not the most exciting dish but I actually find it pretty enjoyable, if not rather bland.
I normally go to the gym around 3pm and will follow my training plan created by Lee. The plan works my entire body focusing on a different muscle group each day.
I have Optimum Nutrition Gold Standard Pre-Workout Supplement £15.93 from Amazon, sent to me from Bodybuilding.com before my gym session which is apple favoured that I mix with water. I hadn’t heard of pre-workout before my plan but it is an amazing supplement containing essential amino acids (as well as some caffeine) that gives you a buzz before your workout enabling you to push further and work harder in the gym.
My typical dinner is lentils, tofu and sweet potato followed by another bowl of protein oats and berries before bed.
I have been advised to train four times a week with each session lasting around an hour.
So far I have gone from 52 kilograms to 54.9 kilograms and my body fat has gone from 22% to 24.5% meaning I have already gained weight and body fat which was to be expected on this new diet. I was so nervous about gaining weight during this diet, and despite it only being three kilograms I can really see it. I look at photographs of myself with my slim friends and have to remind myself it’s okay because I will be losing weight and ‘shredding’ the fat soon. It also doesn’t help when people look at my huge amounts of food preparation and say ‘wow you’re really going to eat all that?’ Yes, I am – WATCH ME!
I have another two weeks on my bulk before I will start to diet or as they call it in the fitness world… ‘cut’. This involves doing more cardiovascular exercises like running and eating less food, oh dear.
See my exercise plan in my next diary entry.
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