Let's talk diet, macros and calories

Let's talk diet, macros and calories

With less than 1 week to go until Eva competes in her first EVER bikini juniors competition, we wanted to get a better understanding of her diet. 

Diet is so important when it comes to dropping body fat and building muscle. This isn't always easy to get right so we wanted to ask the expert. 

We asked Eva, what has your diet been like on the lead up to the comp? 

"In my lean bulk I was on 2500 calories, 250g protein, 250g carbs, 50g fats. Then when my cut started the carbs were split into training and non-training days.


With 50g less carbs on non training days. We took each week as it came and tried to manipulate fat loss through increasing cardio prior to reducing calories to ensure maximal muscle mass is maintained.


At two weeks out my macros were 200g protein, 35-40g fats, 200g carbs on training days and 150g carbs of non-training days. This however is on top of 1 hour cardio daily, plus 4 2-3 hour weight sessions, plus extra 30 mins cardio post workouts on training days."

Macros are so important and clearly having a high protein diet has supported Eva throughout her prep. If you want to get more protein in your diet, be sure to check out our protein supplements

We hope you have found this information useful. 

Chat soon,

JSP Performance team 

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