Diet

I actually change very little concerning my training plan throughout the year. My training consists of at least one mass exercise, and numerous definition exercises, which I perform extremely slow and under much tension.

I start my diet about 8 to 10 weeks before the competition. During this time I increase my cardio training, and I workout in the morning and in the evening.

The most important thing during the diet is the interaction between nutrition and training. When dieting it is important for me to eat four or five meals a day. The protein supply is as important as the supply of fats and carbohydrates, vitamins and micronutrients. Two weeks before the competition I increase the water intake, and in the final phase (one day before the competition) I don't drink anything.

Here I would like to thank all who accompanied and motivated me during this time.
I do not claim to be a nutrition consultant, so I don't want to set up a diet plan. This I leave to the experts. Everyone should know the specific needs of their own body and what is good for them. A lot of bodily processes and the psyche play an important role, as well.

I will however be glad to pass on my very own experience. Don't hesitate to get in touch with me for any advice you may need.

 

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My favourite food for the competition diet:

50 g Protein (Flavour Chocolate or Vanilla)
400g Egg-yolk
1 Ampoule Bittermandelaroma
1 Ampoule Rumaroma
Sweetener for flavour
Blend together with a mixer!
Pam - Cooking spray in a pan - heat lightly. Distribute 2-3 Spoons of the mixture in the pan, and cook on both sides. Coat the finished pancakes (according to taste and depending upon carbohydrate intake) with taste with something like diet marmalade. When eaten hot these cakes are a genuine treat. If one is one the go, a great variant is eating these cold to get your protein requirements, especially if you do not feel like drinking a shake!

When both are done, combine in a pan and steam a short time in soy sauce.  How much depends upon your taste buds.  Bon appetit!
 
My favourite receipts:
   
" Bodycake " 10 albumen
  01 yellow
  5 teaspoonful cut up of rolled oats
  1 teaspoonful safflower oil
  100g sultanas
  01 peeled and in cubes cuted apple “Granny Smith”
  Pray everything together mix and mix to it a lactic mash and everything blended properly with one another are. Now simply covers on the dish and off thereby for about 12-15 minutes into the microwave. Afterwards it is already consumption finished. You can eat it both warmly in addition, coldly.
   
“Applecurd “ 250g lean quark
  50 ml skimmed milk 0.3% fat
  150 g apple mash of Natreen
  Everything blend and creamy agitate. Good appetite.
   
" Schokoquark " 250g lean quark
  50 ml skimmed milk 0.3% fat
  cocoa powder (after taste)
  liquid sweeten
  Everything blend and creamy agitate. Then chocolategranules as set. The best for “LECKERMÄULER”.
   
" Turkey hen with paprika vegetable " 300g turkey meat
2 yellow peppers
  2 red peppers
  soyasauce
  Cut the turkey into small pieces and roast gently into little thistle oil and/or cook in water. At the same time cut the peppers into small cubes and roast gently too in a coated pan.
If both is refined put it into a pan together - and steam a short time in soyasauce.The quantity depends on your respective taste nerves. Let it you taste!