Jasmin Ramirez - Diet and Training

Nutrition is vital in achieving a winning physique. Most competitors would agree that diet and a sound nutrition plan is 90% of competition preparation. An athlete can hit the gym multiple times a day and may even lose a considerable amount of body fat; however, to grow lean muscle and shred the right amount of body fat is dependent on nutritional meal plans. I have always been an athlete, from playing basketball, volleyball, and running track in High School, to running races in college. I didnít understand the true importance of diet until I joined the bodybuilding community in 2011.

For my first figure show I followed a structured diet that consisted of 6 small meals. I tried fat loading about 5 weeks out and shortly figured out that my body did not respond well. I then tried carb cycling about 4 weeks out that involved 200 carbs every 5 days, then cut back to 100 grams of carbs on the other days of the week. I ate about 1.5 grams of protein per my goal body weight and virtually no starches 2 weeks before the show. I came in softer then Iíd like and I knew I would have to use further research to come in harder, tighter, and leaner the next time around.

Jasmin Ramirez

Jasmin Ramirez ABS check!

My next show I increased my cardio and also increased my carbohydrate intake. My second show was an amazing experience. I gained about 5 pounds of muscle by increasing my protein and carbohydrate intake until the last week of contest preparation. I ate 5 small meals a day and then carb loaded the week before the show. I won my first professional title with the INBA after 14 of weeks of dieting and weight training.

The last show was also a success! I hired a coach that helped me repair my metabolism while working on building additional mass for upcoming shows. I kept my protein intake the same throughout 14 weeks of contest preparation and manipulate my carb intake about 8 weeks out. I am currently building so my meal plan is higher in caloric intake. I used to use BCAAís, glutamine, and creatine; however, now I only use fish oil, multi-vitamin tablets, and protein powder. My diet is nutrient rich ranging from egg whites, oatmeal, fruit, lean fish, turkey, beef, rice, potatoes, and peanut butter. Weight training days require more carbohydrates, while non-training days are higher in fat and lower in carbs. This will allow me to build muscle and not too much body fat.

Clean eating doesnít necessarily have to be boring. I use simple recipes to keep me satisfied. My favorite is the protein pancake; two egg whites, half a scoop of vanilla whey protein, 1 splenda packet, 40 grams of oatmeal, and a touch of cinnamon. Blend it together and place it in a skillet and it is delicious pancake. I make this every Sunday for my family and I and we enjoy our pancake breakfast together. I also make a protein brownie with a scoop of chocolate whey protein, 20 grams of all-natural peanut butter, and a little water mixed together and placed in the microwave for 30 seconds.

My off-season weight lifting regiment involves training 4 times a week, with a different body part each day. I donít use cardio in the off-season to allow me to build muscle and repair my metabolism. The in-season involves 6 days of training, with 4 days of weight lifting, 2 days of core circuits, and 2 days of metabolic HIIT sessions. The high intensity circuits are great to maintain lean muscle and cut body fat. Everyone responds to dieting or weight lifting differently and I hold most of my fat in my lower body, so the circuits are a great way to train the stubborn area.

Every show will require different techniques; however, thatís the fun in the game. Trial and error is inevitable; however, no one is perfect over night. I used to train 6 days a week hitting a body twice each week. I lost strength and had trouble building muscle. Now, I use proper diet to use less cardio and my strength is tremendous. I use fast-acting whey protein and low-fat carbohydrates after each workout to fuel my muscles that aid in muscle growth. I try to eat my post-workout meal no more than 30 minutes after the workout to ensure I fuel my body directly after each rigorous exercise.

We breakdown our muscles with weight-lifting and protein and carbohydrates help to repair the tissue and increase hypertrophy. The off-season workouts are a lot shorter in duration with shorter sets and heavier weights. The in-season involves higher reps and longer sets to help burn calories and fatigue the muscle. I believe in core training so my workouts are simple in the sense that I use traditional weight lifting techniques that involves squats, dead lifts, barbell rows, lunges, bench press, and other major movements. I also pay close attention to the temp of workouts so my reps are controlled and allow me to really contract each muscle.

Jasmin Ramirez
International Fitness Model and National Figure Competitor

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