You’re On Comp Prep, You Can’t Eat That

This has got to be one of the most common things that people say to me at the moment.

Yes, I am on “Comp Prep” and yes I can eat that.

Without boring you all with the ins and outs of the last year. It is safe to say I have been on “Comp Prep” since March. That’s almost 9 months…9 whole months…3/4 of a year…let’s just say it’s a long time.

So as soon as “Prep” started I obviously had to remove all of the nice, tasty foods I enjoyed eating and replace them all with only egg whites, chicken, broccoli and rice.

WRONG…this couldn’t be further from the truth.

So what changed…well very little in terms of food sources. I continued to eat all of the foods I love and still do to this day.

Can you imagine what it would be like to eat the same boring food every day for 9 months. Well I certainly wouldn’t be in the position I am today if that’s what I had to do. I would have crumbled a long time ago I am sure of that.

Whether you’re prepping for a show, trying to lose a bit of weight or drop a bit of body fat there is no need to go to extremes.

Don’t cut out the foods you enjoy eating as this will only set you up to fail.

A caloric deficit is all that is required. When you are closer to a goal and in a bigger calorie deficit you might be more inclined to choose more nutrient dense foods that are going to fill you up for longer BUT you don’t have to.

Find out what works best for you. I love to eat and so a lot of the time I like to eat foods that are going to fill me up.

However, I am probably like a large percentage of the population that likes to have something to look forward to in an evening before I go to bed. In fact, I’m not even sure it’s possible to watch GBBO without eating. If this is the case then simply plan ahead and save some of your calories so you can eat something you enjoy before bed whether that be some chocolate, nut butter or a delicious toasted bagel.
So yes I will continue to eat Weetabix, bagels, peanut butter and coco pops. What will change in 4 weeks’ time post comp…probably just the quantities 🙂

Concentrate on creating a small calorie deficit (the smallest possible to create changes).
Work out the times of day/ days of the week you struggle with the most and plan around them.
Choose foods that you enjoy eating.
Be patient and don’t set yourself up to fail.
Create sustainable habits.


About the Author Leanne

1-2-1 Personal Trainer
Body Composition Consultant at Team JPhysique
2016 UKDFBA UK and International Figure Champion

Get In Touch