Some people think bikini models must starve themselves to get into stage-worthy condition. That couldn't be farther from the truth. Most, like our Mary Murphy, eat ample amounts of food, just to keep pace with their training.
Mary Murphy Fitness 360
Watch The Video - 07:39
Mary, now an NPC Bikini Competitor, spent her youth and her early 20s playing softball and staying in shape for her spring and summer seasons. She didn't confront her nutritional needs until she made an attempt at bodybuilding.
On her freshman bio page at Everett College (Wash.), in fact, she listed mac 'n' cheese and pizza as her favorite foods. How things have changed!
"When I started training, I didn't realize how much I needed to eat," Murphy said. "I thought to lose weight I had to cut back [on food]. But, it's totally not true. You have to keep eating!"
Just different foods from mac 'n' cheese and pizza.
Now she eats clean foods 6-to-7 times per day, the recommended amount to constantly engage the metabolic system.
Each meal consists of a protein, a complex carbohydrate and either a fruit or veggie. Each meal is small, eaten every 2-to-2.5 hours.
Mary said she completely eliminated seasonings and condiments from her meals. She said her cravings have since diminished!
"I try to just remember that I'm not dieting," Murphy said.
"It's the lifestyle I've chosen. When I say the word 'diet,' people don't know how to take it and they're thinking I'm not eating … it's a tricky word."
Although Mary's nutrition plan is strict as the solar cycle, she will indulge in a Saturday night cheat meal. Even then, she sticks to her portion sizes.
Mary's Nutrition Philosophy
"I eat 6 small meals per day. I have it scheduled so that I eat every 2-to-2.5 hours. I try and have my fourth meal done by the time I leave work at 4:30 p.m. This is a lifestyle for me. I try not to use the word 'diet' because people tend to take it the wrong way. I enjoy eating this way and feel my best when I'm eating clean, whole foods. Don't get me wrong: Pizza and chocolate are my go-to cheat meal foods. I just don't overindulge. It's about being consistent and taking the time to meal prep. Not being prepared is the quickest way to fail!"
Mary's Nutrition Plan
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Egg Whites
4 Calories: 46
Fats: 150 mg| Protein 10 g| Carbs 642 mg -
Spinach Leaves
1 cup Calories: 76
Fats: 2 g| Protein 9 g| Carbs 11 g -
Oatmeal
1/2 cup Calories: 94
Fats: 1 g| Protein 2 g| Carbs 20 g
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Tilapia
3oz Calories: 152
Fats: 7 g| Protein 12 g| Carbs 10 g -
Cottage Cheese
2oz Calories: 46
Fats: 1 g| Protein 6 g| Carbs 2 g -
Rice Cake
1 Calories: 16
Fats: 147 mg| Protein 344 mg| Carbs 3 g
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Protein Powder
1 scoop Calories: 130
Fats: 2 g| Protein 24 g| Carbs 4 g -
Spinach Leaves w/ 1 tsp Olive Oil and Balsamic Vinegar
2 cups Calories: 195
Fats: 8 g| Protein 18 g| Carbs 22 g -
Broccoli, Chopped
1/4 cup Calories: 7
Fats: 80 mg| Protein 655 mg| Carbs 1 g
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Chicken Breast
3oz Calories: 144
Fats: 5 g| Protein 23 g| Carbs 1 g -
Ezekial Bread
1 slice Calories: 80
Fats: .5 g| Protein 4.8 g| Carbs 15 g -
1/3 Cucumber, Sliced And 2 Slices Tomato Soaked In Balsamic Vinegar
Calories: 9
Fats: 90 mg| Protein .34 g| Carbs 2 g
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Chicken Breast
3oz Calories: 144
Fats: 5 g| Protein 23 g| Carbs 1 g -
Grapefruit
1/4 Calories: 21.25
Fats: 65 mg| Protein .5 g| Carbs 5.5 g -
Peas
1/3 cup Calories: 50
Fats: 272 mg| Protein 4 g| Carbs 11 g -
Sweet Potato
3oz Calories: 82
Fats: 366 mg| Protein 1 g| Carbs 19 g
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Turkey Breast
3oz Calories: 135
Fats: 4 g| Protein 24 g| Carbs 186 mg -
Green Beans
1/4 cup Calories: 17
Fats: 116 mg| Protein 868 mg| Carbs 4 g -
Squash
3oz Calories: 14
Fats: 153 mg| Protein 1 g| Carbs 3 g
