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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)

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


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

40 min brisk walk on treadmill with an incline :p

Cool down 3-5 min stretching.


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