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Countdown to Competition: 24 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.

24 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 4th and it consisted of 3.5 sushi rolls (non fried, not loaded with sauces) and approximately 2 glasses of red wine.

My meals on March 10th 2015:

Meal 1:
Cinnamon Raisin Ezikiel Bread (a few sprays of 0 cal spray butter)
2 egg whites, 2 whole eggs


Meal 2 
1 scoop chocolate Shakeology
1/2 cup oats
1/4 cup unsweetened almond milk
1 Tbsp PB2 chocolate
(mixing all together makes a no bake cookie consistency)

 Pre workout meal:
1 apple cinnamon rice cake

Meal 3:
Xtreme Wellness Whole Wheat Tortilla
3 oz cooked chicken breast
2 tablespoons fresh salsa
1/4 cup romaine

Homemade Latte:
1 cup Dunkin Donuts Blueberry Muffin coffee
1/4 teaspoon coconut oil
1/4 cup cashew milk
2 packets stevia
(all blended in a magic bullet; it's better with almond milk) 


Meal 4:
3 oz cooked chicken breast
2 cups romaine lettuce
3 Tbsp Bolthouse Farms Ranch dressing
4 oz cooked red skin potatoes

Meal 5:
4 egg whites
3/4 cup oats
1/4 pckt sugar free, fat free banana cream jello pudding mix
*I blended all of these ingredients to make pancakes

Training:  

 Warmed up for 5 min on treadmill. 

Shoulders:
Internal/external rotation 15, 15, 15
External rotation: Abduction Bilateral 20, 20, 20
(video to be posted on my YouTube)  Basically you want to grab a light set of dumbbells, raise your arms as you are doing a machine side raise.  Keep your arms in that position.  Then rotate back and forward.  
Dumbbell shoulder press 20, 15, 15
Front raise single arm, then both 15, 15, 15

Cardio:
20 minutes HIIT:  1 min sprint, 2 min walk, repeat.

Cooled down with stretching.

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