Name: Melody Decena Wyatt
Occupation: Bodybuilding.com athlete, Optimum Nutrition athlete, Army National Guardsman, NASM-certified trainer, mother
Military: 6 years in the National Guard; Airborne and Air Assault qualified
While Melody Wyatt stays relatively lean most of the time, she's a big foodie. That means she doesn't shy away from cheeseburgers, cheesecake, pizza, barbecue, and the other supposed no-no foods. "There's a time for play and a time for work," she says. This mentality helps her strike a balance between enjoying events where she doesn't have to check her macros and buckling down on her nutrition when the results count.
"I love going out with friends and family or enjoying cookouts and whatnot, but as soon as I'm in 'prep mode' I mean business and I'm disciplined with what I'm feeding my body," Wyatt reports.
When she's on her contest diet, she sticks to lean proteins like chicken, fish, and egg whites, but she's well aware of keeping things interesting to make her diet sustainable and enjoyable. As people say, variety is the spice of life. This especially holds true for any diet, so that you don't burn out your taste buds.
"If I'm craving something specific, like a burger or a sweet treat, I usually make a healthy alternative," Melody says. "Bodybuilding.com even has a healthy recipe database to inspire yummy ideas. Put effort into making your food taste great to avoid getting burned out on your diet. It only drags if you let it drag!"
MELODY'S MEAL PLAN
- Unsweetened vanilla almond milk
- ON Platinum Tri-celle Casein
- Vanilla, toffee, or hazlenut stevia drops
- Crushed ice
One important thing to keep in mind is that no two bodies or metabolisms are the same. Therefore, Melody's macros and meal plan may not be as efficient for you as they are for her.
"It's absolutely crucial to do your research to find what works best for your body," she advises. "When it comes to transforming yourself, your body becomes a science experiment where knowledge is power."
Melody prefers to call cheat meals "treat meals." She has a treat once per week, and makes sure it coincides with her heaviest training day: leg day. This way, she has the energy to truly demolish and recover from her toughest workout.