My training and diet varies throughout the year. In the off-season, I consume more food so I can be healthy and full of energy. This generates a good muscle building environment for me. Then as I get closer to competition I minimize my caloric and carbohydrate intake so I can reduce my body fat.

I try to make sure I eat 5-6 meals per day that include protein such as chicken, tuna, lean ground beef or whey protein shakes. I watch my carb intake especially at the end of the day before bed. I drink a minimum of 2 litres of water per day. I take a vitamins daily which include a multi-vitamin.

Here is a sample of my diet:
8am: 6 egg whites with a toasted bagel
11am: protein shake + an apple
2pm: chicken with rice & veggies
6pm: protein shake
right after training: protein bar or shake
1 hour later: Fish with rice and veggies

snack before bed if I need

I like to have a cheat day. It's like a treat for being good and then I feel guilty so it's easy to get back on the diet!

-My favourite cheat meal: anything but chicken! I eat pizza, anything from McDonalds and ice cream. I also love chocolate chip cookies, donuts and cake...

The supplements I take from: