IIFYM 101: How to Get Protein like a boss

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If you are just begining your IIFYM/Flexible Dieting Journey you may be surprised to see how much protein you are going to need to eat each day.  In fact, most of my new clients come to me eating very little protein so it looks daunting to try to hit those protein goals!

The question I get the most is “How can I hit my protein goals with out going over fats and carbs?”

Protein is very important to our physique goals!!  We need protein to build muscle and we all know that muscle is the fountain of youth!  In a fat loss plan, we eat protein to help us maintain the muscle we have!!   Protein also helps you feel full!!

Protein 101: Basic Sources
Meat Lean cuts to keep fat down. Skinless white meat is lower in fat.
Chicken
Turkey
Pork
Beef
Fish
Other Seafood (shrimp, scallops)
Dairy
Milk, Chocolate milk (great post workout)
Sour cream
Greek Yogurt
Cheese
Laughing cow cheese is fun!
Cottage cheese (add to your pancakes to add a fluffy texture)
Greek Yogurt Cream Cheese
Halo top Ice cream (I had to add that)
Eggs
Egg whites (buy the pour-able kind)

Legumes
Beans and legumes have some protein but the carb profile is higher, but if you can make it fit.. could be an option.

Whey
Whey protein or Isolate : you can cook with this!!
Lenny and Larry’s cookies (low protein profile but worthy)
Kodiak protein pancake mix (Target)
Protein Bars like Quest or B-Up bars (check your local Supplement store for variety)
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Peach Protein Cupcakes with Raspberry Lemon icing.. I tossed this in for you just for fun. Here’s that recipe.  P:11 C:11 F2 for each cuppie.

Protip: Aim for protein first, Carbs second and fats last.
If you aim for hitting your protein goals first, you won’t be left at the end of the day with 120g to eat!!  
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Protein hack: You could split your protein goals up by meal. 
Mary Jo has 160g protein per day. She likes to eat 5 meals a day.  Each meal could contain 32g protein per meal.
100g of shrimp is 28g of protein!!

Hidden protein

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Many foods you enjoy each day will have protein in them!!  These amounts will help get you to your goals. Track that food!!  Let’s see whatcha got!!

“I don’t like eggs or egg whites.”
Ok.. I hear you. I don’t care for egg whites on their own either, but I do love Crepes, Pancakes and French toast which are all made with egg whites /egg.
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This is my Birthday Cake  crepe. The recipe is here
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Here’s a Banana Protein Pancake!!!
Protein pudding is boss.. This is at Walmart,  Sup stores, Amazon.
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Oh Hey.. let’s make Fish Tacos!  The shells are La Tiara (4 carbs per taco shell)
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Hack:  Start tracking your normal eating.  Look at it like a puzzle. Are you lacking in protein but way over in fatty/carby foods?  Let’s start working on ways to tweak your normal eating!
How can you add more protein in and hit your other macros on point?

Ideas:
RippedRecipes.com will help you find some fun ideas that are NOT boring.

This Blog!!  Search Protein and you will see all my ideas!!

This is Roo Ferrigno. She is very sure of her protein intake and likes to judge mine.
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I know you are working hard! Don’t give up. If you need macros or help.. connect with me on
LearnIIFYM.com
t

Prepping Not Starving: Taco Tuesday

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Our Team LOVES Taco Tuesday! Who doesn’t!!  IIFYM is bomb because you can make them fit your macros!!  Here are a few of our creations!  The tacos above are grilled chicken !taco1
Alicia scored this find at Trader Joes! 24g Protein!  Holla!
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Coach Michelle is on vacation and on prep. Her tacos are on point. That avocado!!  Avocados and that wrap have fiber. That’s about 20g fiber right there!  taco3
Ashley is about 4 weeks out from her show. This is her masterpiece!

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Coach Julia is 7 weeks from her show and this is her taco crunch wrap!
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Melissa is 7 weeks from her show. These are her shrimp tacos! I love the lime. taco5
These are mine. I am 13 weeks from stage. Each one of those shells is only 4 carbs. taco7
Jen nailed her macros while eating tacos out!  um.. yes please!!
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Holy Mama, sometimes you need a taco when you are out. The macros on the Taco Bell Chicken Soft Taco are sweet.

Hack: If you are craving Tacos, front load your tracker with your tacos early in the day and eat around them.

Here’s my 4g Carb Taco shells.

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These are in the grocery store or order online. We buy 72 shells at a time!

Eat food that makes you happy!  #makeItFit

Prepping Not Starving: Pizza

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Warning: These are actual pizzas made by our bikini team in PREP!!

One of the thing that has me completely over the moon is our team’s ability to create amazing food from prep ingredients.  They do it quickly and with flair.

There is no reason to eat plain when you are in a cut!  Creativity goes a long way and creates a sustainable plan!

The above pizza was made by our girl Ashely who is just 4 weeks out from her show.
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Here’s another one she did!

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Coach Michelle is 7 weeks out from her show and rocked this masterpiece.
Chicken, sundried tomatoes, onions, FF mozzarella, reduced fat feta and basil on a flat out.

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This is my SOB on a flat out. I toast my flat out before we bake the pizza.
Jimmy Dean Sausage crumbles, Onions and Louis Rich Turkey Bacon. Sauce Prego light smart red sauce from Walmart.

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Our Bikini Team Athlete, Tracy made this gem.
Pepperoni Pizza for Dinner! 🍕💪🏻Oh man… Winning! ❤️ 308 Calories / 4.5G Fat / 37 Carbs / 32 G Protein
Tomato Basil flat out Wrap
Turkey pepperoni
Marina Sauce
Fat Free shredded cheese
Bake at 425 for 10 minutes

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Melissa did a fun peperoni and sundried tomato version!  mmmmmm
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Debbie, who is 7 weeks out from her show  created this version of the white pizza!
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Tips: Pizza is an easy dinner and it has a secret bonus. Flat our or tortilla wraps have fiber.
There are lower carb wraps too.  You can create your own toppings from your prep food. You can load veggies if you are into that.  You can use full fat or non fat cheese depending on your macros.

You do NOT have to have 12 dry roasted almonds for your fats.  You can have other fats!
Cheese has protein.  Feta is a great choice too!  This is all about you.

Pro-tip: Build your pizza in your tracker in the morning so you can have exactly what you want. Then eat around it for the rest of the day. You can enjoy your evening meal hitting your macros and feeling super smart!

Hey.. if you want to learn more about IIFYM.. go to LEARNIIFYM.COM and let us teach you!
If you want to join our IIFYM bikini team.. we’d love to talk to you.

Prepping Not Starving: Quik Trip Egg bowl hack

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If Quik Trip is local to you, you might have seen this egg bowl in their stores. I had the chance to taste it last fall and it was insane.  I know a lot of restaurants serve this as well.

Last night, we recreated this masterpiece for my  prep macros. I have no pic, because I ate it up. But it looked much like the above one so go with that.

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1/2 cup Jimmy Dean Turkey sausage Crumbles
1 whole egg
1/2 cup whites
1 slice Kraft Fat Free Singles
onions

In the pan with cooking spray, heat your onions first.
Next add the crumbles until they are hot.
Eggs go next
Put the cheese on top and put a lid on it so it melts.

You can modify anything here just adjust your macros.
If you take out the whole egg  you can take off  5g Fat. I use an omega egg so
that’s a good way to get my EFAs. If you have the fat, get some real cheddar!
It’s so good!

BRO ALERT:  If your coach has locked you down to Bro-city, you can still rock this meal.
Use cooked ground turkey and seasonings instead of your sausage.

Wish I’d saved room for Buttered Toast!

Hey.. do you need help with IIFYM? Check us out at LearnIIFYM.com

Prepping not starving: The Monte Cristo Sandwich

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The mister has been binge watching “Top Chef” so my prep has gone to level 3000.
This sandwich is the bomb and the macros are fierce!  Seriously, you can use whatever you want to make your own to fit your macros but this was one I had for Brekkie!! It’s a good pre workout too.

2 slices 97/3 Ham
1 slices FF turkey
100 calorie english muffin
1 slice FF cheese

1/2 egg whites
Splash of vanilla

Mix egg whites and vanilla together
beat it until it is frothy

Drop the muffins into the mixture and let it soak up the eggs.
Fry the bacon and turkey in a pan with some cooking spray.
Remove from the pan.

Put the muffins in the pan and pour the rest of the mixture on top.
Flip them over then put the turkey and ham and cheese on the muffin.
Close it like a sandwich. cover the pan so the cheese melts.
Serve with syrup and jelly or powdered sugar if you have the carbs.

Your macros will vary but you can make it fit, even with some


I know you are working hard on your prep!! Keep going!
t

20 weeks out

Just an update for my competition/fascia blaster journey!
Since I changed my show date from October to June, I’m having a “HOLY WOW”
moment.

Last week was the worst week I’ve probably had in decades. Our little Kitty went missing on Christmas and we found her last week. She had passed away outside.  She was only 2 and was my heart.  I was a wreck. I got so many grey hairs.

I also dislocated my sacrum on NYE when I slipped on some beer at the Kid Rock concert.
So I was in terrible pain. I’m thankful my chiropractor got me on the right track. My workouts were minimal though because she asked me to not lift very heavy. I couldn’t pole at all.  Tough week.  I don’t like to whine, but it was bad.

My food was good  though. Oddly.
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IGGY!!
PREP
20 weeks out now and I’m feeling much better. We adopted a new baby kitten and he is wonderful.  My back is really feeling better too so I’m mentally and physically ready to start my prep with focus so I bring home a Pro Card for the Team!

Changes: Because I’m working with my Fascia Blaster and I’m working hard to fix my fascia and alignment issues I have made serious changes to my plan!

I have been blasting and got some insane results on my inner thighs. I’m still working hard on the rest but I’m seeing progress.

I have taken my workouts to zero impact. No unilateral movements, running, jumping, plyo, box jumps, back flips, burpees, NONE.  I do my cardio exactly as Ashley Black told me to. I’m training so much less overall than before and getting progress.  So we will see how I start looking now that I’m back on a cut.

The video above is the Pit Shark Squat.  I don’t use a bar on my back anymore so this one really gets it done for me.  I normally do over 200 pounds with this, but I’m still on lighter weights.  I really feel this in my glutes.  There are ways to do a Pit squat with benches and a Kettle bell. You can see that on Youtube. I just love this piece. Lucky for me , my gym has it!

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Show date is UFE Fury, Chicago June 3!!
Good luck with your show too!

IIFYM, Dwayne The Rock Johnson and Pancakes

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Congratulations to Dwayne “The Rock” Johnson for being chosen as People Magazine’s Sexiest Man Alive.

Note: This is also win for the ladies who like a little beefcake, that’s for sure. 🙂

The Rock is a fitness icon!  He is an athlete and  clearly he lifts!
Not only is he a super positive force in his career, he knows how to eat for his physique goals.

One thing we can all be sure of he has his food correct !!

Plus, he likes pancakes.

Pancakes!
After he finished filming “Hercules” The Rock held an epic cheat day! On this day he whipped up his famous pancakes and ate 12 of them!
I love this picture because in our world of IIFYM, we call this a ‘carb up’ or refeed.

When a person has dieted for a while, a few things happen.  
1. The person gets weary of the diet. Even on IIFYM the fact that we are on a hard cut means we are eating less.
2. Our bodies can become adapted to the lower calories/macros.

A simple carb up or re-feed or in this case.. cheat day will help in both those scenarios.
So while “The Rock” called this an epic cheat day, he still utilized the concepts of body building and IIFYM.  He is eating with purpose!

YOU CAN LEARN EVEN MORE ABOUT RE-FEEDS HERE

In our program, carb ups or re-feeds are given to clients with specific instructions. It’s not a random cheat day or binge day, just so you know.

The Rock is a huge dude so 12 pancakes fits his macros. Most of us, ladies.. not so much. That’s why we tailor our carb ups for our clients so they have the best results.

If It Fits Your Macros is amazing because it’s all about the YOU.  You can carb up on things YOU like. I like Fro-yo and Cinnamon Toast Crunch!  Our clients have a lot of fun when it comes to their re-feed!

If you would like to know more about IIFYM and learn the secrets of success, please check us out on LEARNIIFYM.COM  We will teach you online!!  We will work with you to help you reach your physique goals!
capm

 

Drama! Don’t call me a “clean eater.”

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This past weekend was my show in Chicago. I want to preface this post by saying, I dislike drama. I don’t like to focus on the negative but I will today just to clarify my position.
I built my reputation on being healthy and balanced!

Read on:

This weekend a competitor/coach was doing a live feed and pointed her camera at me.
She said something to the effect of “She’s 51. You don’t look like this unless you eat clean.”

My hubs did NOT like that. He said “She’s not a clean eater”.
Then came the “Well. she has to or maybe you just see the bad stuff she eats ” comment.
I needed to just let that go, because it wasn’t the time or place.
I did stand up for myself and said “My nutrition is on point”.

 I am passionately NOT a clean eater. Clean eating did NOTHING for me.

Clean eating from my competition coaches.
7 small meals spaced 2-3 hours apart of turkey chicken fish and spinach or green beans.
I got 2 eye diseases from one bro prep because my  HDL (good cholesterol) was so low my doctor demanded I quit my competition prep.  My immune system was wrecked.

I lost 35 % of the vision in my eye. But hey.. I eat clean.

Clean eating gave me an intense fear of food and led me into terrible cycles of restrict binge.  I was obsessed.

Clean eating gave me zero balance!

IIFYM takes a bad rap in the bodybuilding community for the under educated. This woman is just another  who really doesn’t understand that all food has macro nutrients.  Old school prepping is based on old science.  We look to  new studies for IIFYM and it’s very nutritionally sound. My nutrition is balanced because that is incredibly important to me.
In fact, I learn from the best in the industry every single day and we use science!

But.. you may be surprised to know that the basics of IIFYM require minimums of
fruits, veggies and fiber along with meeting protein, carbs and fat goals.
By nature, IIFYM is more balanced and nutritionally sound than ‘clean eating’ alone.

If you follow my blog, you know how I eat. I eat well. My off seasons are full of wonderful, food that makes me happy. I eat with my family and do not carry Tupperware to functions.

I used to.

I don’t pretend that suffering in my show prep makes me a better athlete.
I don’t post pictures of 30 containers of broccoli and tilapia to show how bad ass I am.

I used to.

I am 100% committed to show how flexible dieting does work for lifestyle and competitors.
I am committed to helping others understand that clean eating is not sustainable and we are our best and most successful when we can choose consistency over perfection.

Oh.. and  yes.. you  may know that I eat very nutrient dense foods in my last weeks because it’s hard to fit other things in.  Show prep is tough so my food is locked down but it’s still flexible and I still like it. I would never step on stage again if I had to eat chicken 6x a day. I would quit the first day.  Truth.
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I am 51 years old and I hold my own. I like the way I look. This may sound terrible, but if someone else doesn’t like my physique, I really don’t care. I work to be the best I can be with what I have to work with. I know I have work to do on my physique. My goals are to get better each year. This year, my goal was to bring a better package than last year and also to be more in tune with my health and micro nutrition.  Oh.. and  I didn’t look better on a clean eating/bro  diet. I didn’t.  (age 47/49 were bro prep)
I actually didn’t.

I am a better athlete not because I suffered with my food, but because I am  in tune with what my body needs.

If you want to know.. here’s how I look the way I do at 51.
Hard work in the gym.
Water.
No sun.
Skin care
IIFYM.

I look better with solid nutrition, inner peace, joy in my food, and freedom from food fears.
I look better without deprivation, starvation, blindly following old science with nothing to back it up.
I look better because I wake up each day with choices and goals.
I look better because I don’t beat my self up for eating cookies . I eat what I like.

I look better because I’m balanced.  I look better because I’m happy and I won’t be an example of anything less.

Here’s some hardware.
First place bikini masters, 2nd place Glamour and top 5 in the bikini open.  #IIFYM
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Are you sabotaging your fat loss goals?

Working with as many clients as I have for the past 35 years, I have noticed certain patterns of sabotage that can destroy physique goals. My goal is to help clients recognize and problem solve.

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You don’t even have to try!

Problem:  All or nothing attitude.

“Well.. I just blew my diet so I may as well eat everything I want then start back tomorrow.”
Does that sound at all like you?   So many clients tell me  they are either hardcore dieting or propelling into a buffet, face first at warp speed.  The “all or nothing attitude” can be created by habitual on again off again diets.

What you should know.  Consistency not perfection is how you make progress in your physique goals.  No one is perfect and we don’t need to pretend to be.

Solution: What we need is a plan that will allow us to eat things that make us happy so we can follow through on that 7 days a week. Falling off a diet is not a fail. It’s a learning experience. Why did you derail? Was it lack of preparation? Was it a certain food triggered your hunger?  Each time you notice a concern,  problem solve it. Fix it the same way you would fix a leaky faucet. It’s not personal. If you need to plan ahead more.. do it.

Even when we  derail, remember tomorrow’s tracker is empty! We keep trying  again and again.  Soon you have strung together weeks and months of successes and those blips won’t matter.

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Dr. Oz gets a check. #truth

Problem: Diet ADHD
“I blew my diet so I will just go on the Whole 30, or HGH or Dr. Oz’s  new total starvation plan”

You need another style diet like a hole in the head. Switching gears to, yet another diet isn’t the solution when the diet isn’t really the problem at all.  Diet fails aren’t really fails. They are learning opportunities.  No one is perfect at their diet but we can get better by problem solving.

I call out the Whole 30 because basically you get a whole lot of nothing to eat. Food group elimination seems like the perfect reaction from someone who has just felt that they failed their current plan.  It’s super OCD, restrictive and straight up punishment for your screw up!

What you should know:  Thinking that one diet works better than another because it is more restrictive is setting you up to fail.  Studies show that 80% of restrictive dieters will rebound.

Solution: Consistency wins over perfection. The diet you should do is the one you see yourself doing a year from now. Not half ass doing but for reals. How about, while you are at it, stop punishing yourself with food or lack of!! That would be great.
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Problem: Detox Debby
“If I do a juice cleanse, detox, detox teas, zero carbs,  24 hour fast, I’ll lose weight so I’ll do that.”

Again, you are switching gears and how  has that worked for you in the past. This client is throwing things at the problem to see what sticks.

What you should know: You don’t need a detox diet because you have a liver.

“Your liver detoxifies harmful substances in two steps. The first step uses enzymes and oxygen to burn toxins, especially fatty ones, so they are more water soluble, making them easier for the body to eliminate.”

When you do a juice cleanse, you are still ingesting calories and carbs and well.. macros. These are things  should be eating anyway! Juicing removes much of the fiber!
If you take out all the fiber.. why is that a good thing? You could add juicing to your IIFYM plan if you like it but restricting food other than veggies still leaves you with a restricted diet.  And where will your protein come from?  You still need protein. Remember?

Now.. if you are juicing for weight loss.. remember science. To lose body fat you must be in a caloric deficit. Basically starving on really healthy food is still starving.

If you are doing the low carb/no carb plan, you are going to see the scale move because you are losing water. Carbs draw water into the muscle so once you get off your plan and eat again.. scale will go back up. Did you lose fat.. .. though?  It was water. WATER.

If your detox tea makes you pee or poop, you could really start with some dandelion root tea and eat fiber each day!  Dandelion tea is at the grocery store and is a natural diuretic. It is in a lot of products with the word “shred”  on it. Good info, Yes?

Solution: Stop wasting your hard earned money on magic potions and solutions. You are smart enough to know that these protocols are very temporary. Being honest with yourself , can you see yourself living on this plan for the next full year?  What is going to happen when you stop this restriction?  Will you find yourself in a binge?
Sustainability wins over perfection.

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Static diets are great until … whoops.

Problem: I eat great during the week then blow it out of the water on the weekends.

Well.. this is really just about everyone I know and this is a big one!   Being “good” during the week is somewhat easy because it’s more routine. The weekends are social or off routine.

Let’s talk about Mary: She’s on a fat loss plan and she’s doing great Monday-Friday because she has a routine.  Weekends she finds herself at the ball game, bbq, having a few drinks .. well you get the picture she’s in a surplus of calories from her plan. (Binge)
Monday rolls around and she’s upset because she didn’t lose any weight. She might be heavier on Monday and begins a plan to “really get it together”.  This week she tells herself  she will not have any sugar, dairy, or carbs. (Restrict)  That lasts for a bit until she derails again. (Binge)

Several months pass for her and she’s steadily gaining weight and highly frustrated!

What you need to know:  Consistency wins over perfection.
Mary needs to be in a deficit for the the entire 7 days for fat loss. The 5 day a week deficit was great but the weekend put her calories into a surplus for the  whole week! Those numbers would be super bulking numbers!!   Her body is now set to store  not lose fat.

Solutions: Mary is great at her work week and a simple weekend plan would be one thing she could do.  Mary could go to her tracker and put the macros in for the food she is going to eat on her date this weekend. She could plan the amounts of food she can eat that will fit her plan and stick to that.

She could also save some carbs from her week and use them for her event on Saturday. She would still need to eat her nutrition/macro goals but she will eat what she likes and be accountable .  Since she is consistent with her total calories for the week, she will be remain in a deficit and continue her fat loss.

Embrace it.
Problem:  End around the plan so you can continue to “do what you want”.
Examples: 
“I saved all my carbs and fats for the whole week so I could go to Craft Beer Fest 2016.”
“I ate no carbs and fat all week and had 300 g fat so I could eat at the buffet and drink all weekend.”
“I save all my carbs all day long so I can eat what I want on the couch and watch movies.”

What you need to know: These things just chap my hide.So let me start this one by saying, this attitude/behavior is never going to help you ever get the physique you want.

We all  need to eat for our health, and we have macro nutrient needs that we must meet daily. Our  bodies need   macro nutrients, protein, fats and carbs especially if we are training or body building! We must not eliminate them in attempt to save calories for binges!!
Our  brains require certain nutrients and we certainly don’t want to mess up our hormones!
Eating on our macros daily is good for our  physique but also good for our health. We  all need a balanced diet.

Solutions:  One thing a person could do is carb cycling. Carb Cycliing  is basically taking your carbs for the whole week  and eating more on some days and less on others. If you like that idea, that’s fine as long as you are fueling your workouts. Fat cycling is not a thing. We all need our Essential Fatty Acids and fats daily for proper nutrition.
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Carb hording is becoming a problem because clients are seeing an opportunity to binge.
This is not an example of problem solving an issue with your physique.
It is  way to “cheat” your plan and do what you want.

Saving carbs for your evening movie night, isn’t wrong as long as you are accountable and have met your nutrtional goals for the day.  Carb hoarding is a slippery slope.Clients not reaching their protein goals but overeating carbs can also find themselves in a surplus of calories or eating too much discretionary food.

Solution: Make a plan. If you are looking forward to movie night, pick something that fits your macros and put it in your tracker ahead of time. Be consistent throughout the day with your nutritional requirements of fruits, veggies, fiber.

Booze:
If you are solidly committed to drinking a lot on a fat loss plan, you will be disappointed in your results. Unless your macros are  high and you have room for discretionary calories, finding room to fit booze is tough. Frankly, I have yet to find a weight loss plan that allows you lots of booze.Personally I don’t think you should drink while you are cutting . You can read more about alcohol and macro tracking here.  if you want to know why I’m such a hard ass on that subject.

These issues are not essentially diet related issues but non commitment.

Take aways:
1. Stop trying to be perfect.
2. Consistency wins in this game
3. Consider your health as well as your physique
4. Notice concerns and don’t personalize them.
5. Work on solutions one day at a time.
6. Stop doing things that don’t work.
7. Don’t try to end around your plan.
8. Problem solve for success

I know you are working hard. I hope this helps you in your journey.
t

Prepping Not Starving: Tacos!!

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Oh man.. who doesn’t love TACO’S!
I am 12 weeks out from my show and I am nailing my IIFYM prep. This one has been the most fun yet.  Taco prep is going to be my new thing!

Look what I found! LaTiara Low Carb Taco Shells. I got these at my local Schnucks store in the Taco section.They are also available on Amazon and other Low carb sites. Check Google!
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taco
Each taco shell has just 4g carbs where as other shells or tortillas are around 18g carbs each.

La Tiara registers a B on MyNetDiary’s food score so that works for me.
It’s a small taco shell but it’s so good.

The macros for two tacos are
2. oz grilled tilapia
25 g light sour cream
20g fat free cheese
2 table spoon of salsa
2 shell

Total for two tacos
P: 26
C: 13
F: 9
fiber 1
Calories  236
That’s just 118 calories per taco!

Bro prep swaps: If by chance your coach has you on the “no fat ever” bro plan, you could drop down to fat free greek yogurt and only take 4g fat for the whole recipe.

I bought 72 taco shells on my last trip to the store!
Everything in my recipe has an A or B rating and would be considered “healthy”!!

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What about doing Shrimp tacos? Yesss! I mixed shrimp with light sour cream, avocado and
filled the shell! mmmmm..

Try grilling Corn on the Cob if you have the carbs!
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You could also use those taco shells for some nachos if you do it right!
Pro-tip: create your recipe and load it into your tracker early in the day. Just eat around the recipe so you hit all your macros/fiber/veggies/fruit requirements.

I wish you well on your competition training!
t