Input on my training/nutrition please...

[jmccarthey]

Hello-
I would like to do a show in a couple months, and have been training and dieting pretty well so far. I just went over a new meal plan, and would like some input from my fellow female competitors out there on what I am doing. Any input would be greatly appreciated, as this is my first show.

Currently I am 5'6", 150 lbs, and about 15% bodyfat. I would like to get down to 10% for this figure show.

Morning cardio (60 minutes)
Meal 1: 1c Oatmeal (300 calories, 10g protein)
Protein Shake (115 calories, 20g protein)

Meal 2: 1/2 Myoplex Shake mixed with a scoop of EAS Simply
Protein (200 calories, 31g protein)

Weight Training Workout

Meal 3: 2 Low-carb Whole Wheat Tortillas (200 calories, 16g
protein)
6 egg whites (approx 100 calories, 24 g protein)
1 apple (80 calories)

Meal 4: 1/2 Myoplex Shake mixed with a scoop of EAS Simply
Protein (200 calories, 31g protein)

Meal 5: Chicken Breast or Fish (200 calories, 35g protein)
2 cups of broccoli (100 calories)

This comes out to about 1632 calories, 168g protein (41.2%),
168g carbs (41.2%), and 288g fat (17.6%)

Does this look like a meal plan that will help me acheive my goals??? Thanks for taking the time to look at it!!!

[freaker]

I'm not a female, but I do know a lot about nutrition. You have a really good diet overall. About the only recommendations I could make would be to add vegetables to some other meals and maybe something for some EFAs like flax seeds. You don't seem to have any foods that are a significant source of fat, but the percentage of calories from fat is 17.6%, so you aren't going too low. You could add some flax seeds and still keep it under 30%. It's good fat so it will only help you. Eating good fat and vegetables with every meal will blunt any insulin response so I'd definitely recommend it for meal 2 unless that meal was 30-45 minutes pre-workout(in which case an insulin spike is not so bad). I'd also switch up meal 3 and meal 4 because you'll do better getting protein IMMEDIATELY after a workout. With meal 3, it's going to take you time to prepare it and it won't absorb as fast as a liquid meal. You may want to add some carbs to meal 4 if you switch it with meal 3 for post-workout. You could also try to break the meals up even further so you were eating more than 5. The more meals, the better for metabolism.

[jmccarthey]

Thanks for your reply. I'll add some fats, I've noticed I'm getting hungry within 1.5 hours of eating, so that would probably help that. I'll also switch meal 3 and 4, I've heard that liquid meals are good for post workout for digestion. Thanks!!!