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Countdown to Competition: 17 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.

17 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 Wednesday March 11th and it consisted of 3 sushi rolls (non fried, not loaded with sauces) and 1 glass of red wine.

My meals on March 17th 2015:

Meal 1:
Cinnamon Raisin Ezikiel French Toast
2 tsp natural PB spread on toast
Shake:
2 egg liquid egg whites
1 scoop whey protein

Pre workout:
1.5 scoops pink lemonade C4

Meal 2 (snack before workout):
2 plain rice cakes
2 tsp natural peanut butter

Meal 3 (post workout):
4 oz cooked chicken breast
1/4 cup cooked jasmine rice
1 xtreme wellness whole wheat wrap
2 tbsp 0% Greek yogurt
2 tbsp fresh salsa
2 chocolate crunch rice cakes
2 tsp natural peanut butter

Meal 4: (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 5:
2 oz cooked chicken
2 cups veggies

Training:
Back:
Wide grip lat pull downs 15, 15, 12
T-bar rows 8, 8, 8
Single arm dumbbell rows 15, 15, 12
Seated cable rows 20, 20, 20
Single arm bent over cable reverse fly 15, 15, 15

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

 Cool down 3-5 min stretching.

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