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Countdown to Competition: 18 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.

18 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 16th 2015:

Meal 1:
Cinnamon Raisin Ezikiel French Toast
2 tsp natural PB spread on toast
4 egg liquid egg whites
1/2 cup unsweetened cashew milk
1/2 scoop whey protein
1 tbsp choc PB2

Pre workout:
1.5 scoops pink lemonade C4

Meal 2 (post workout):
1/2 scoop whey protein
1/2 cup unsweetened cashew milk
1 tbsp choc PB2
1/2 scoop Karbolyn
2 g Kre-Alkalyn buffered creatine

Meal 3:
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 4:
2 plain rice cakes
2 teaspoons natural pb

Meal 5:
3 oz cooked chicken breast
1 slice turkey bacon
2 cups romaine lettuce
2 Tbsp Bolthouse Farms Ranch dressing
4 oz cooked red skin potatoes


Glute and ham day with my trainer.  Lots of leg presses, hack squats, lunges, sumo squats, hamstring curls, stiff leg deadlifts, and reverse hyperextensions!

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.


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