Anyone want to share what they 've been eating lately?

Well being the week before my competition, its this SAT Oct 3rd! OMG!!! I have been eating oats in the morning with 1 serving fruit and egg whites, then chicken, tilapia, asperagus, green beans, flax seed oil, and sweet potatoes (on days I get more carbs. Been alternating 25 - 50 starchy carbs with 60 residual carbs), during the rest of the day. Oh and drinking lots and lots of water! 1.5 - 2 gallons these last few days.

What's the best diet for a newbie? I've been reading a lot of different diets in the Supersite and I don't know where to start. Can someone give me an example or link to the best diet (I'm going to compete in spring). I'm looking to gain muscle but also loose fat.

What I've learned is that there is no one diet that works for everyone. But rather, variations depending on how your body responds to particular macros.

It's not easy to zero in a diet that will allow you to lose fat AND gain muscle, but I recommend you cycle between gaining muscie and then shed the excess fat while maintaining muscle. Hiring a trainer who specializes in bodybuilding is your best be and well worth the investment if you are serious about competing.

I am attending the FMI this week in LA and have semi slacked on my program for the last 3 weeks but managed to bfn off 1-lb. Yay

after FMI, I got 4 weeks until Fitness America. My goal now is to nit worry so much about that morning cardio before breakfas but focus on a longer jog within 3 hours of awakening

My diet... I'm unfortunate that I shed fat slower than met (had my meabolism tested and found out it shifts tremendously depending on my diet). So the typical bodybuilder low carb diets just don't bother with. Instead, I opt for more fruit, a couple of controlled cheat meals a week and alot of carbs for breakfast before my morning cardio (typically 2-3 mile jog)

breakfast: Greek yogurt, fruit & granola
morning cardio
meal 2- protein shake
meal 3- cottage cheese & complex carb
meal 4- lean meat, rice & veggie
afternoon workout
meal 5- protein shake
meal 6- cottage cheese & fruit or celery sticks & healthy dip ( especially hummus)

a safe cheat meal for me is (almost always breakfast since I'm a graveyardworker and I
wake up mid afternoon)
- sushi
- lebanese food.... Sunday I had 4 stuffed cabbage rolls (75% rice w/ meat) baba ganoush (eggplant dip) & maanik ( middle eastern sausage) & half a pita.
I boxed half the rolls and took it home for later.
- Mexican (rice, beans, marinated grilled chicken & veggies) it can be done!!!
- Filipino pork adobo with pork tenderloin
- Filipino (baked) lumpia with 97/3 ground beef
I could go on and on, but ya see the trend here? I eat healthier stuff but not necessarily bodybuilder food but most of all I watch my proportions

what do get out of all this? A diet I can still follow AFTER a contest, while everyone else is gaining 20-lbs overnight

meal 5-

This is great info....I do have a quick question...I do not want to gain any more muscle as I tend build and maintain muscle easily....I need to cut fat, probably 7-10 more pounds of bodyweight....can I do this without gaining or losing muscle?