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Countdown to Competition: 13 Days Out

I am excited to share my last 25 days of competition prep with you all.  Note, this is customized to me, my body, and goals.  I highly recommend working with an experienced coach if you are aspiring to compete!

I will list my food intake and exercise each day.

13 days out:

My meal plan is approximately 1400 calories, 122 grams of protein, 158 grams carbs, and 31 grams fat.  I follow a macro plan so I can adjust my foods on my own. I stick to all clean foods aside from my weekly treat meal.  My last treat meal was March 18th and consisted of 2 glasses red wine, 4 chocolate crunch rice cakes, and Turkey bacon and egg rye sandwich.


My meals on March 21st 2015:

Meal 1:
Cinnamon Raisin Ezikiel French Toast
2 tsp natural PB spread on toast
4 egg whites

Meal 2:
1 scoop chocolate Shakeology
1/4 cup oats
1/4 cup unsweetened cashew milk
1 Tbsp PB2 chocolate
(mixing all together makes a no bake cookie consistency

Meal 3:  (post workout)
2 special K red berries waffles
2 tbsp choc pb2 mixed with water to spread on waffles
1 scoop whey protein
1 cup unsweetened cashew milk
1 tbsp choc pb2 in shake
2 grams buffered creatine

Meal 4:
2 oz cooked chicken breast
4 oz cooked red skin potato
1 cup veggies

Meal 5:
3 oz cooked cod
2 cups veggies


Training:

Glutes:
Cable kickbacks 20, 20, 20
Barbell hip thrusts on bech 15, 15, 12
Single leg squats 10, 10, 10
Giant set:
Stiff leg deadlifts with barbell 20, 20
Hyperextensions with barbell on back (use glutes and hamstrings to pull up) 15, 12
Reverse hyperextensions 2 x failure

Cardio:
30 min brisk walk on treadmill with an incline

Cool down 3-5 min stretching.

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