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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 (superset)
Machine fly 15, 15, 15 (superset)

Battle ropes low alternating wave til failure x 3 (superset)
Battle ropes shoulder circles til failure x 3 (superset)

Side raises 15, 15, 15 (superset)
Bench dips 3 x failure (superset)

Rope press downs 15, 15, 15 (superset)
Cable curls 15, 15, 15 (superset)

Dumbbell curls, single arm then both 15, 15, 15

Cardio:

40 min brisk walk on treadmill with an incline.

Cool down with 3-5 min of stretching.



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