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What I Eat & Tips for Comp Prep!


What I Eat & Tips for Comp Prep!

Ness Herrera

I don’t often share much about my calories and macros while I’m on prep, and it’s not because I’m hiding anything - if anything Im eating close to 2000 calories almost 4 weeks out of my show and still dropping body fat! I just don’t want to give unrealistic expectations on what you would think its right for you, as everyone’s body composition is different. Im a strong believer in that food is power and dependant on your health goal - or if you are competing, your calories and macros should be specific for you.


Here is a list of what I do eat in terms of my proteins, fats and carbs and some tips and tricks I use to help anyone who is prepping food! 

This is what my go - to’s are while prepping, and to be honest most of the time:


  • Chicken breast

  • Turkey mince

  • Rib eye steak

  • Salmon

  • Eggs

  • Egg whites

  • Whey protein - Lean Whey by X50


  • MCT Oil

  • Avocado

  • Almonds

  • Macadamia Nuts

  • Almond butter

  • Natural peanut butter

  • Organic butter


  • Sweet potato

  • Brown rice

  • Basmati rice

  • Rice cakes

  • Pulse Pasta

  • Rolled Oats

  • Frozen Blueberries

  • Banana

  • Pineapple


  • Broccoli

  • Cauliflower

  • Green beans

  • Red Capsicum

  • Carrots

  • Spinach

  • Tomatoes

I also like to buy fresh herbs such as parsley, basil and also rosemary to add to most meals for extra flavour!

Here are some of my tips that I use while in prep:

  • I always have a protein shake as a snack or post workout

  • I have 5-6 meals a day

  • Cook for 3-4 days in advance so that when reheating food its fresh

  • I try and base my protein and carb meals around my training

  • I drink around 3-4 litres of water a day

  • Stir fry veggies in coconut oil in one big batch and put in container to use with every meal.

  • Lemon, paprika and oregano is a great combo when cooking any proteins, and also on baked sweet potato

  • Lemon water is life - it cleanses your stomach acid and helps your body to detoxify.

  • Apple Cider Vinegar aids reflex and heart burn symptoms

If you need help with your calories and macros so that they are specific to you and your goals, contact me today! I hope these tips help 💋