Inga Neverauskaite - IFBB Figure Pro

I try to eat pretty clean most of the time so that I donít have to diet as strict when preparing for a show. Pre-contest diet begins approx 12 weeks out from a show and I continue to refine it as I get closer. I eat 5-6 meals throughout the day. The basic element of my diet includes the right amount of protein, fat, carbohydrates, vitamins, minerals and water.

The difference between pre-contest and off-season is in the quantity of food. Every meal is balanced including all the essential elements. I eat the same quality of food all the time, just a little more off-season as this helps to build muscle.

A standard off-season diet would also include cheat meals a few times a week.

During the diet for off-season I am focusing on building muscles, pre-contest I am reducing body fat to achieve maximum muscle definition.

During the pre-contest, I use chicken and turkey as the primary source of protein for my diet. Off-seasons source of proteins I also use beef, lamb, livers, any kind of fish etc.

Tip Ė In the off season: Keep complex carbs at about 50-55% of my caloric intake. Eat lots of carbs like potatoes, pasta, lentils, couscous, brown bread, rice cakes, oatmeal etc.

During pre-contest I switch to lower glycemic carbs like brown rice and whole wheat oatmeal.

I haven't really had any bad diets that haven't worked for me as I was lucky enough to have very experienced trainers from the beginning who had an excellent knowledge. As I have progressed I have learned how my body responds to different things and have adapted my diet to suit me.

I also have a very active lifestyle and enjoy cycling, swimming, hill walking etc. My weight training session comprises of both compound and isolation exercises split 4-5 x a week. I also incorporate holistic exercises such as yoga and body balance; this not only helps with core strengthening and flexibility but also provides a great sense of wellbeing and relaxation.

For me, four essential components of a solid training program are proper nutrition, proper hydration, proper exercise and proper rest; if these are in place you will achieve results. The more you put in the more you get out but it is also important to balance your training with good eating and enough rest to recover repair and grow.

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