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Countdown to Competition: 14 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.

14 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 20th 2015:

Meal 1:
Cinnamon Raisin Ezikiel French Toast
2 tsp natural PB spread on toast
4 egg whites
1 tbsp Parmesan cheese in eggs

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

Meal 3:
Xtreme wellness whole wheat wrap
3 oz cooked crockpot chicken
2 tbsp fresh salsa
1 tbsp 0% fat Greek yogurt
1/4 cup romaine in wrap
Salad:
1 cup romaine
1 slice turkey bacon
1/4 cup cucumbers
2 tbsp Bolthouse Farms ranch

Meal 4: (post workout)
4 egg whites
2 special K red berries waffles
2 tbsp choc pb2 mixed with water to spread on waffles

Meal 5:
3 oz cooked cod
1 cup veggies


Training:

Back:
Barbell pull-ups 3 x failure
Barbell deadlifts 20, 15, 15, 15
Resistance band pull overs 15, 15, 15 (superset)
Seated hammer strength rows 15, 15, 15 (superset)

Cardio:
30 min brisk walk on treadmill with an incline

Cool down 3-5 min stretching.

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