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Showing posts from April, 2015

Countdown to Competition: 3 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 try to list my food intake and exercise each day. 3 days out: Meal 1: 4 egg whites 2 slices Ezekiel bread - cinnamon raisin   2 tsp natural PB  Pre workout 2 plain rice cakes 2 tsp natural PB Meal 2: 1 scoop chocolate Shakeology 1 tsp natural PB (mixing together with a bit of water makes a pudding).   Snack: 1 plain rice cake 1 tsp natural PB Meal 3 (egg omelet):   4 egg whites 1/4 cup onions 1/2 cup mushrooms Meal 4: 3 oz cooked chicken breast 1 cup romaine 2 tbsp sofrito Meal 5: 3 oz cooked chicken breast 1 cup asparagus  Training: Fast paced total upper body.  Last day of resistance training. Machine lat pull down 20, 15, 15 (superset) Machine row 20, 15, 15 (superset) Chest press 15, 15, 15 (superse