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Countdown to Competition 23 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.

23 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 11th 2015:

Meal 1:
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)

Pre workout meal:
1 carmel corn rice cake
1 teaspoon natural PB

Pre/intra workout drink:
1.5 scoop Pink Lemonade C4
1/2 scoop Karbolyn
1 gram Kre-alkalyn Powder: Buffered creatine 

Meal 3 (post workout):
1 scoop whey protein
3/4 cup unsweetened cashew milk
2 Red Berries Special K Waffles
3 Tbsp PB2 chocolate mixed with water for waffle topping, 1 of the Tbsp in shake

Meal 4:
3 oz cooked chicken breast
2 cups romaine lettuce 
1/2 cup cucumbers diced
3 Tbsp Bolthouse Farms Ranch dressing

Meal 5:
3 oz deer burger
2 tablespoons fresh salsa
1 tablespoon 0% fat Greek yogurt
1 cup romaine lettuce

Meal 6:
3 sushi rolls
1 glass red wine


Warmed up for 5 min on treadmill. 

Glutes and hamstrings: (I worked with my trainer today)
Seated leg press, feet close and high 25, 25, 25, 25
Sled leg press, feet close and high 20, 20, 20, 20
Alternating lunges holding 15 lb kettle bells in each hand 15, 15, 15, 15
Sumo squats with dumbbell 20, 15, 15
Reverse hyperextensions 20, 20, 20

Intervals: lunge on treadmill with speed at 2.0, incline 15.0 x 5 min, walk on speed 3.2, incline 15.0 x 5 min.  Repeat x 1 for total of 20 minute of cardio.

Cooled down with stretching.


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