Skip to main content

Countdown to Competition: 16 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.

16 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 meals on March 18th 2015:

Meal 1:
Cinnamon Raisin Ezikiel French Toast
2 tsp natural PB spread on toast
Protein pudding:
1 scoop whey protein
1 tbsp choc PB2
Tiny bit of water to make like a pudding consistency

Pre workout:
Lemon Lime Speed Stack (ABB brand)

Meal 2/snack:
2 plain rice cakes
2 tsp natural peanut butter

Meal 3: (FAVORITE meal of the day)
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 4:
Xtreme wellness whole wheat wrap
1/4 cup prego light heart smart sauce
2 oz cooked chicken breast
1/4 cup mushrooms
1 tbsp Parmesan cheese
(I made a little pizza with all of these ingredients)

Salad:
1 cup romaine
1/2 cup cucumbers
1 slice turkey bacon crumbled
2 tbsp Bolthouse Farms ranch dressing

Meal 5:
3 oz cooked chicken
6 oz cooked red potato

Treat meal:
2 glasses red wine
4 chocolate crunch rice cakes
Turkey bacon and egg rye sandwich


Training:

Chest:
Free motion chest press 15, 15, 15
Smith machine incline press 15, 15, 15
Incline dumbbell fly (superset) 15, 15, 15
Incline dumbbell press (superset) 15, 15, 15

Abs (each excise done right after another, rest, repeat x 1)
Weighted cable crunches 15, 15
Weighted hanging leg raises 15, 15
Decline sit ups 2 x failure

Cardio:
40 min brisk walk on treadmill with an incline :p

Cool down 3-5 min stretching.

Comments

Popular posts from this blog

Post-Op and Recovery Update

Tomorrow will be one month since the removal of the GIST (Gastro-intestinal stromal tumor) in the lining of my stomach.  Quite a few people have been reaching out to see how I've been feeling and for an update on what's next. First off, the surgery went well.  My surgeon only had to make one incision in the mid-line of my abdomen, because as he started to cut, the tumor was visible immediately.  He said I was a "surgeons dream" since there wasn't much to cut through!  My pain was controlled well post-op and I did not have near as much nausea from the pain meds as I did from the lung biopsy.  They made sure to stay on top of giving me anti-nausea meds and even put a scopolamine patch behind my ear pre-op.  I stayed in the hospital for two nights and then was able to go home.  Recovery went well with no complications.  Over the last month, I've had a lot of emotional ups and downs.  Waiting on the results from the pathology on the tumor was difficult.  O

Surgery Update

If you read my last blog post, I left off with that I was home from my lung biopsy recovering and that the preliminary results showed up as "Organizing Pneumonia".  They did confirm that on the pathology, so my lungs are cancer free!  Praise God! I met with my Surgical Oncologist, Dr. Jeffery  Hardacre which let me tell you is one amazing man.  Not only does he seem highly qualified to care for me, but he has an incredible bedside manner.  He took his time to explain everything to my husband and I and answered all of our crazy questions.  I feel very confident in his hands and he seems to be very optimistic about things.   I am scheduled to go into surgery with him tomorrow for the removal of the gastrointestinal stromal tumor (GIST).  If you haven't heard of this type of tumor, it's not your typical "stomach cancer".  Stomach cancer actually grows inside your stomach and could be a lot worse than a GIST.  This tumor is in the "wall/lining" of

Make Every Day Count

I woke up Tuesday June 18th of this year not feeling right.     Every time I stood up I felt light headed and nauseous. I thought to myself, “here comes baby number 3” and laid back down in bed.     If you know me well, then you know I sent my husband to the store to get a pregnancy test.     I am always taking those things with the slightest inkling that I might be pregnant.     When I saw the test was negative I was surprised.     As the day went on I became more light headed, and my heart was racing just walking from room to room.     This was so far from my norm, so I decided to go to the emergency room.     The doctors ran a few different tests and found that my hemoglobin level was 8.1.    For those of you who don’t know what hemoglobin is - it is the oxygen carrying component of red blood cells. The normal range for a female is 12-15.    This explained my symptoms, but we weren’t sure of the exact cause.    You also don’t normally get a blood transfusion until your leve