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My Daily Plate

Leah is a bodybuilder and figure competitor who has been participating in figure competitions for the past two years. Below is a snapshot of what she eats on a typical day.

  • My Daily Plate
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I am currently on my off season from competitions.  I was on competition prep from January  to October 2014 and took some time in the summer to add in extra calories and try to put on more muscle, but by October body was exhausted.  I am currently “reverse dieting” to rebuild my metabolism and get myself to a caloric intake high enough by increasing my carbohydrate and fat intake while reducing the amount of cardio I do.

During this time, I’ve been having able to hit personal records when lifting and have still been able to enjoy time with my friends and family out.  Balance is key and I’ve found out that this works for me and my lifestyle. Bodybuilding is a mental game and I’ve had to constantly check that I was emotionally and mentally balanced during this journey.

7:00am Wake up and eat Zoats – 1/2 cup oatmeal cooked with 1 grated zucchini, 1/2 cup liquid egg whites, 1/4 scoop whey protein and peanut butter
9:30am Arrive at work and have a cup of coffee sweetened with stevia. Start drinking first litre of water of the day!
10:00am Snack on 1 slice sprouted grain bread and some almond butter
12:30pm Drink two litres of water! 1 1/2 cups of brussels sprouts, 43g turkey with liquid aminos
2:00pm 3/4 cup kabocha squash roasted with cinnamon and truffle salt. 43g tilapia seasoned with salt free taco seasoning
4:00pm Have my 2nd cup of coffee and 1/2 cup egg whites with broccoli rabe, onion and avocado cooked in a microwaveable omelet maker
6:00pm Mix my third liter of water with branched chain amino acids and eat some skyr before hitting the gym. Today I’m working on my shoulders
8:30pm Have a post workout snack of 2 unsalted rice cakes with 2 tablespoons powdered peanut butter mixed with 2 tablespoons protein powder while on the way home from the gym
10:00pm Home! Eat some baked delicata squash and a poached egg with some tea before stretching and answering emails before hitting the sack

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About the Author

Leah Lettieri is a personal trainer and NPC Bikini competitor. Leah believes that anyone can live an active lifestyle and there is no one “right” way to become healthier. Hairin and Leah became friends during a Pilates class both of them frequented at their gym in New York City and both continued to work out and share their fitness journey with one another. Both believe that every person is different and thus workouts and diets should reflect the unique preferences and goals of each individual.

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