What does a competitor eat?


Nutrition discussions among bodybuilders can get as heated as talks of politics or religion on Facebook. I’m being totally serious! In this blog I am simply going to outline what I do, how I eat on a typical day, give you my recipes and some resources for additional information. That is all.

As I have said before there really isn’t much of a difference between my off season and competition prep. I try to stick to this sort of diet year round. As a competitor I do the whole IIFYM (that’s a competitor acronym for IF IT FITS YOUR MACROS). Think of it as having a daily allowance, if you will, of protein, fat and carbs that you juggle and balance by choosing foods that YOU like and want to eat. I do plan my meals ahead of time to ensure that I meet my macros. You see, I used to do the whole, let my coaches tell me what and when to eat. I remember sitting on a bench at Texas State on my way to the Rec after leaving Microbiology, eating my cold cod fish and asparagus out of tupperware. I hated every bite, but I thought to myself “this will all pay off one day, right” “That’s how this works, right? Right?” I thought the more I sacrificed and suffered in my diet the stronger it would make me in the end. Not exactly. Basically I was following someone else’s rules for my nutrition prep. I wasn’t trusting in my own common sense and judgment. If you know me personally you already know that honey, that just ain’t my style! I’m not exactly a backseat kinda gal. To each their own, but I like to think.do.be ME!!!! To this day, I despise codfish….wont touch it.

Sooooo, steal some of my recipes, take my suggestions, whatever. Do your own thing!


This is my friend Kendall, she is a CPT and Certified Nutrition Coach. She’s also a fellow competitor and a super cool chick. If nothing else, go and “like” her FB page. She posts some awesome recipes that taste amazing and are easy to prepare. The turkey and egg muffins that I eat every morning, I got from her page. They are delicious.

I have another friend Leah Peters. She is also Nutrition certified and does online consultations. She is someone I met through competing and is also a fellow student and an awesome gym buddy at Texas State. You can check out her website at www.leahpetersfitness.com

Here is how my typical day looks:

7:30 am-Glowing Green smoothie & egg & turkey muffins
9:00 am-vanilla latte
11:00 am Workout (weights)
Protein shake immediately after my workout
2:00 pm Smoothie (recipe below)
6:00 pm Dinner/consisting of protein, carbs, & vegetable (ex. salmon, brown rice, and steamed broccoli)
8:00 pm protein cake (my own recipe)

This comes out to approximately 1600 kcal
Macro count 42% protein/31% carbs/23% fat
I will add in refeeds or a higher carb/lower protein days depending on my fat loss, energy level, etc, etc, etc.

I have an instructional video on Youtube about how I make the green smoothie.

The Smoothie I drink is this: (sorry I haven’t thought of an awesome name for it yet)
1 scoop MusclePharm cinnamon roll protein powder
1/4 cup oatmeal
1TBSP peanut butter
1 cup frozen chopped spinach
6 frozen dark sweet cherries (yes, I count them out)
1 1/4 cup unsweentened almond milk
Run in blender till smooth. I freeze this ahead of time so that I can grab it and take it with me on the go.

WARNING! This smoothie is DELICIOUS!! But it is my own original recipe.

Message me if you have questions! There’s no silly question. Just please don’t message me to tell me that I’ll never win a pro card unless I give up vanilla lattes for the rest of my life. Thank you!

Stay crazy, healthy and happy! 😉
Leanna JB

About the Author:

I'm Leanna Jensen. I'm a NPC Bikini Competitor, Personal trainer, fitness writer and mother of two. I am on a mission to help and serve others by sharing my knowledge of all things health and fitness.

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