Part 2: Bill's Diet

As I stated in Part 1, a very important part of staying lean is maintaining roughly the same diet year round.  Below you will see two diets.  The first one is my current eating plan and basically what I eat every day with my "normal living".  Below that you will see my contest prep diet.  Take a moment to compare the two.

NORMAL EVERY DAY DIET
Meal 1: 5:30 - 1/2 C. oatmeal, 1 scoop protein powder, flaxseeds, blueberries and/or grapefruit
Meal 2: 7:00 (pre-training) - 1/2 scoop DGC, 1 scoop VP2
Meal 3: 8:00 (post-training) - 1 scoop DGC, 1 scoop VP2
Meal 4: 9:00 - egg whites, potatoes, peppers (mix them all together, bake them, hot sauce on top)
Meal 5: 11:00 - Meal replacement powder, banana
Meal 6: 1:30 - salad, Tuna, extra virgin Olive oil dressing, apple, 1 scoop protein powder
Meal 7: 4:00 - Meal replacement powder
Meal 8: 6:30 - Lean beef or chicken, vegetables, sweet potato (occasionally)
Meal 9: 9:00 - 2 scoops protein powder, natural PB
*usually two cheats per week.  A cheat is usually a restaurant meal or ice cream
*cardio twice per week

CONTEST PREP DIET
* During contest prep, I may make small changes week to week, and cut my calories a bit as I get closer but for the bulk of the time, as I'm getting leaner my diet looks like this:
Meal 1: 5:30 - 1/2 C. oatmeal, 1 scoop protein powder, flaxseeds, blueberries and/or grapefruit
Meal 2: 7:00 (pre-training) - 1/2 scoop DGC, 1 scoop VP2
Meal 3: 8:00 (post-training) - 1 scoop DGC, 1 scoop VP2
Meal 4: 9:00 - egg whites, potatoes, peppers (mix them all together, bake them, hot sauce on top)
Meal 5: 11:00 - Meal replacement powder
Meal 6: 1:30 - 99% lean ground turkey, vegetables
Meal 7: 4:00 - 2 scoop protein powder
Meal 8: 6:30 - Lean beef or chicken, vegetables
Meal 9: 9:00 - 2 scoops protein powder.
* no cheat meals, but I will, if I feel necessary, have a higher calorie day where I add in more carbs from Oates and sweet potato
* cardio twice per week, but will add one or two more session if necessary

As you can see, the are basically identical plans.  if you want to be successful year round, I suggest you find a diet you can live with.  I'm sure you will notice there is quite a bit of protein ./ meal replacement powder on the diet.  That is because, for me mid morning, mid afternoon and nighttime protein makes the most sense.  It's easy, convenient, and good for you.