![\"romane](\"https:\/\/www.trainmag.com\/wp-content\/uploads\/2017\/05\/Eat-To-Compete-Romane-Lanceford.jpg\")
<\/figure><\/div>\n\n\n\nRomane Lanceford Diet Menu<\/h2>\n\n\n\nMeal 1<\/h5>\n\n\n\n
100g porridge oats<\/p>\n\n\n\n
2 scoop whey<\/p>\n\n\n\n
1 Efectiv Nutrition Pro-Vit<\/p>\n\n\n\n
1 serving Efectiv Nutrition Omega 3<\/p>\n\n\n\n
1 Efectiv Nutrition BCAA XTRA<\/p>\n\n\n\n
Meal 2<\/h5>\n\n\n\n
150g grilled salmon<\/p>\n\n\n\n
60g avocado<\/p>\n\n\n\n
Meal 3<\/h5>\n\n\n\n
150g chicken breast<\/p>\n\n\n\n
100g green veg<\/p>\n\n\n\n
300g sweet potato<\/p>\n\n\n\n
Meal 4<\/h5>\n\n\n\n
Pre workout:<\/p>\n\n\n\n
200g extra-lean ground beef<\/p>\n\n\n\n
140g wholegrain rice<\/p>\n\n\n\n
20g cashews<\/p>\n\n\n\n
Meal 5
Post workout:<\/h5>\n\n\n\n
3 rice cakes<\/p>\n\n\n\n
2 scoops Efectiv Nutrition Whey Dessert<\/p>\n\n\n\n
Meal 6<\/h5>\n\n\n\n
200g white fish<\/p>\n\n\n\n
90g green veg<\/p>\n\n\n\n
70g avocado<\/p>\n\n\n\n
Romane Lanceford\u2019s rules for physique success<\/h2>\n\n\n\n
\u201cAlways research what your goals require and make sure your nutrition is structured toward that. A lot of people talk about consistency, but consistency to the wrong thing can waste a lot of time. You\u2019ll often see people training hard day in day out yet they look the same year in year out. That\u2019s a typical example of someone who hasn\u2019t got their nutrition correct, and diet is slightly more important than the training because you can eat clean and look good even if you don\u2019t train. You can\u2019t look good and be healthy by training alone if your diet is poor.\u201d<\/p>\n\n\n\n
Set a goal<\/h3>\n\n\n\n
\u201cYou\u2019ll find it much easier to get in shape and resist temptation if you have a goal. Maybe it\u2019s a vacation, summer, a show or just to drop a dress size or loose X amount of pounds. Set yourself a target whether it be little or large.\u201d<\/p>\n\n\n\n
Cheat for sustainability<\/h3>\n\n\n\n
\u201cCheat meals are known for kick-starting your metabolism when you\u2019ve been in a strict calorie deficit for a while. What I believe to be more important than this are the physiological benefits. For many athletes who have been dieting for a while or incorporate it as a lifestyle, many of us can take or leave cheat meals once we\u2019ve got our \u2018eyes on the prize\u2019. For someone new to dieting that\u2019s not so easy. Food is an emotional comfort as most of us see eating as a pleasurable experience; no matter what\u2019s going on in their life they can always rely on food as a pick me up. When that\u2019s taken away and there\u2019s no evening meal or treats to look forward to the deprivation can cause depression and a \u2018is it even worth it\u2019 approach to someone who\u2019s life goals don\u2019t require dieting and maybe not immediately but overtime, the chances are that person will quit. Cheat meals offer that pleasure whilst on a diet but having it once a week gives you something to look forward to.\u201d<\/p>\n\n\n\n
Romance Lancefords favourite diet dish<\/h3>\n\n\n\n
Chili con carne<\/p>\n\n\n\n
\u201cMy signature dish would have to be meal 4, the ground mince beef and rice. But I often add chopped tomatoes, peppers, greens and a bit of chili to spice this one up. It reminds me of chili con carne.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"
IFBB Pro, men\u2019s physique champion, sponsored athlete, fitness model and a personal trainer, Romane Lanceford shares the diet that fuels 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