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Countdown to Competition: 20 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.

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)

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

Training:  

Warmed up for 5 min on treadmill. 

Back:
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.

Cooled down with stretching.

**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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