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meal 1
1/4 c. oatmeal blended in protein shake (one scoop)
meal 2
1/4 cup oatmeal 4 egg whites
meal 3
one scoop protein powder and one tbsp natural peanut butter
meal 4
1 cup brocolli or asparagus with 4 oz. chicken and either 2 brown rice cakes or a 4 oz. sweet potato
meal 5
4 oz chicken and asparagus
meal 6
5 oz tilapia and asparagus
meal 7
one serving fat free greek yogurt

Looks like you haven’t let up very much from your pre-contest diet, or at least it looks like you’re still eating as clean as possible. At what point do you allow yourself to eat normal foods on a regular basis?

i’m curious about this too—do you gradually increase the portion size or incorporate more foods into each meal as the months progress?  how long would you say a post contest clean up diet lasts for most competitors?

lol- well i am stil learning this for myself! I am eating normally now  as far as adding more carbs in.. I also added in a cheat day (horay!). but I went from 2 hrs of cardio a day to zero (opps) so i have worked my way back up 40 mins a day to start and added five mins a week. now I am up to about 60 a day four days a week. 40 mins H.I.TT and 10 warm up and cool down- I want my leaness back!!!

I am going to eat like this for about four weeks.. then I plan on changing the food types.. Dont want to introduce a ton of new foods all at once.  Rebounding from a show is realllly tough mentlly though. I am going on a vacation on august so I have that to help motivate me to look good in a bikini!