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.
20 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 13th 2015:
Meal 1:
Cinnamon Raisin Ezikiel French Toast
4 egg whites, 1 whole egg
I will list my food intake and exercise each day.
20 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 13th 2015:
Meal 1:
Cinnamon Raisin Ezikiel French Toast
4 egg whites, 1 whole egg
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)
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:
3 oz cooked deer burger
1/2 cup cooked jasmine rice
2 tbsp fresh salsa
20 almonds
Meal 4:
1 scoop whey protein
1/2 cup oats
Meal 5:
5 egg whites
1 cup veggies
Warmed up for 5 min on treadmill.
Seated hammer strength row 20, 15, 15
Bent over barbell row 15, 15, 15
Bench lat pull overs 15, 15, 15
Band pull a parts 20, 20, 20 (hold last rep for 30 sec)
Reverse fly's 20, 15, 15
Cardio:
Brisk walk on inclined treadmill x 30 min.
**I did not train arms or chest this week. My coach instructed me to hold off, as my upper body is starting to look a little muscular for a bikini competitor. What can I say, I like muscles :)
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