Archive for contest prep

Focus on the Task at Hand

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Yola!

This week has FLOWN by. I’ve moved, started summer school(2 classes condensed into 5 weeks) worked and gotten in countless arguments with my former apartment complex, but we won’t get into that.

Oh, and did I mention I’ve still gotten in all of my cardio and workouts? NO EXCUSES PEOPLE.

Yes, I’m tired and no, I am not a fan of doing as much cardio as I’ve been doing, but my body is coming along and I’m officially 8 WEEKS OUT!!! 😀

If you don’t think you have time for your workouts, MAKE TIME. I promise you can find 30 minutes in the day if you plan accordingly.

Anyways, with all that’s been going on, I’ve been repeating a mantra to myself: Focus on the Task at Hand.

I’m not sure when this started, but it REALLY helps me get through all that I need to do. Sometimes I don’t think I do all that much, but when I step back and look at it, I take on more than I probably should. I like it that way, though. I like to be busy, it keeps me engaged in everything. Between summer school, 2 regular jobs, 2 writing jobs, my website and clients, and prepping for a show, it’s hard not to look ahead and get overwhelmed. In fact, it happens often.

As I’m sweating my ass off doing cardio, I realize I still have to weight train and do another session of cardio. It makes me just want to quit and go take a nap, but instead I focus on the task at hand,  and I don’t worry about what I have to do next, until I have to do it.

I keep a lot of calendars and lists everywhere so that I don’t forget to do things (I also have an obsession with checking things off on lists. Tell me I’m not alone on this….)

Source

Anyways, have a great weekend and I will update more this weekend! I’ve got some homework and clients to tend to. Fun Friday night 😉

Posted in cardio, contest prep, Focus on the task at hand, mantras, quotes, school

I’m in!!

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…to my new place!

I somehow got my stuff together today, found someone to take my table, got my bed, couch and tv moved and am now in my new house!! I’m living with another fellow fitness gal, so it works out well. Different part of town that I’m not used to, but I’m excited!!

 

This morning’s leg workout was awesome! I got some groggy morning cardio in (at a lovely 4AM) and then ate breakfast and hit the gym floor. Changed it up quite a bit today.

The Workout

-Leg Press superset with  Up and Overs

-Hack Squat superset with jumping split squats

-Front squats superset with walking lunges(no weight, high reps)

-Leg extensions superset with front kicks, side kicks and scissor kicks on the heavy bag.

The addition of the boxing kicks into my leg workout was AWESOME. It was a change of pace and lots of fun.

58 days to show time!!!!

Some days I think I’ll be ready, some days I’m not sure…..but either way I’m doing what I need to do to get there. Power of positive thinking + hard work = success. That’s my view at least.

What is the HARDEST thing you’ve ever had to do in order to achieve your goal??

Catch ya later!! 🙂

Posted in contest prep, front squats, Legs, motivation, Plyometrics, Work Hard, Workout

60 Days

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The big count down has begun!! I am 60 days away from stepping on the national stage 😀

I am about completely excited and completely nervous at the same time!! When I imagine show day, I get butterflys. It’s going to be so much fun. Still have some details to hammer out, but everything will all work out.

Today, I slept in later than usual(7:30AM haha) and took my time getting ready for the gym. I had absolutely nothing on my agenda today other than to clean/pack for my moving day. (Windows Live Writer, I <3 you and your linking simplicity.)

Glutes were on the agenda for today! Keep a look out for my article  regarding some unconventional, yet extremely effective glute exercises. I will publish a link to it when it’s done and up.

Glute Workout

I just did normal sets today. No supersets, no drop sets. Just focused on my form and mind to muscle connection.

-Quadruped Hip Extensions

-Single Leg Hip Thrusts

-Reverse Hyper

-Hip Abduction

-Smith Sumo Squats(normal reps, pulses, and holds)

I also spent a good 60 minutes on the stairmill and another 20 on the recumbant bike(mostly so I could finish a chapter in the book I’m reading.)

I found this book behind the front desk at work and decided to read it one day while doing cardio(I always read when I’m doing incline walking or stairmill. It makes the time FLY by, and it doesn’t affect how hard I push myself because I set it at whatever level I normally would.)

I have to say, this book surprised me! I still have about 50 pages left, but from the first few chapters, I got hooked and it totally has been stringing me along the entire time like an ex-boyfriend. I highly recommend reading this if you get the chance. Kelly have you read this???

Time for more cleaning/packing. Have I mentioned that I love moving??? :-/

–

Posted in Books, contest prep, Dean Koontz, Glutes, Reading, Stairmill, Workout

Effective Leg Workouts

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This post has two purposes: To give you my opinion on form and range of motion, and to explain to you how mother-flippin-ridunkulously sore my legs are today. The fact that week after week I can still get my legs this sore just proves I really know how to push myself on leg day.

My Workout

 I typically don’t go super heavy on leg day. That’s one thing I got over. I am happy with the size of my leg muscles, and right now I am just trying to lean out and tighten up. I used to be obsessed with strength and how heavy I could lift, but realized that unless Im trying to become a power lifter or build more muscle, it really doesn’t matter, as long as my muscles are being challenged and that I change it up often, it works for me. That sentence was definitely too long, but it’s my blog and I’ll do what I want!!

Box Squats superset with Leg Extensions (2 warm ups, 4 sets)

Hack Squats superset with High Box Jumps (4 sets)

Bulgarian Squats superset with Sled Pushes (3 sets)

Squat Press superset with Jumping Split Squats (3 sets)

My legs were shaking by the time I got to the Hack Squats and continued to do so until I finished the workout.

 

Form and Range of Motion

The key to this workout being so effective has a lot to do with range of motion. I can’t tell you how many times a day I bite my tongue at the ridiculous form that people have with their exercises. Lower the weight, and DO THE EXERCISE.

What I see:

 -Walking Lunges with 20-25 lb dumbbells- people barely getting their knee down. Your knee should be almost touching the ground with EACH REP. No bouncing, no knee-past-your-toe, and make sure you GET DOWN THERE. If this means you have to drop the dumbbells, then so be it. You will be a better athlete and have better developed muscles to show for it.

-Half Squats- these are my favorite. Girls load the barbell with a bunch of plates. They squat and come up, except they didn’t even get close to parallel. Their knees are past their toes and some people even turn their head. NEVER TURN YOUR HEAD WHEN PERFORMING A SQUAT.(Unless you are trying to injure your spine and neck, in that case feel free.) Another tip, stick your butt out! Your back should be straight, chest out, and contrary to what some people think, you can even squat down past your knees. Some say this will cause injury, but there is another equal sized group that calls bluff. Either way, all I’m asking for is at LEAST parallel. NO MORE HALF SQUATS.

-Smith squats are great. They have their place, but a real squat with a free barbell is much more effective. It’s the same principal as using dumbbells over machines. The balance factor means you have to contract more muscle fibers. Don’t get me wrong, smith squats are a great exercise, but they shouldn’t be in place of a regular full squat.

There are so many different types of squats and they all have their place. Full Squats, Front Squats, Hack Squats, Hex bar squats, dumbbell squats, box squats and the list goes on. My advice is to get the regular squat down before you start venturing out. Box squats are great because they teach you to a: squat all the way down and b: to stick your butt out. Make sure your box is low enough that you can acheive at least parallel, if not further down.

Okay, so that turned into more of a rant with a little advice mixed in, but I truly stand by correct form and full range of motion. When you see people with those beautiful long lean muscles, you can bet they are doing their exercises with full range of motion(unless they are just genetically gifted.)

Do me a favor, drop the weights and work on your form. I’m not by any means saying I’m perfect, because I’m not. I work my best to get full range of motion and correct form, but it doesn’t mean I am 100% perfect at it. I use the mirrors to judge and also ask others to make sure my form is good and that i’m getting full range of motion. You will be amazed at how different your workouts will feel if you incorporate those two principles.

 

Posted in box jumps, contest prep, full squats, Legs, Plyometrics, quads, sled, Work Hard

The Rad-Cake

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This is a healthy, fiberlicious protein pancake recipe I just made and it was so damn good, I had to share it. I call it the Rad Cake because it was so good-both taste – wise and nutritionally- that it just needed a better name than a pancake.

The Rad-Cake

Ingredients:

2 TBSP Psyllium Husk

1/4 cup Wheat Bran

1 T Chia Seeds

1 T Whole Flax Seeds

1/2 Scoop Xyience Xy-Pro Chocolate Protein Powder

4 medium egg whites

cinnamon/stevia to taste

1/2 tsp no sodium baking powder

Mix all ingredients and cook it like a pancake.

Nutrition Facts:

Makes 1 Serving

Calories: 267

Fat: 6 g

Carbohydrates: 26 g

Dietary Fiber: 21 g

Protein: 28 g

Do you see that?? 5 g of net carbs. This is a TON of fiber, so if you’re not used to fiber, you can do smaller amounts of the wheat bran/psyllium husk/flax seeds.

Yum-berrries.

Posted in contest prep, cooking, fiber, food, rad-cake, recipes, Uncategorized tagged with , , , ,

I’m BACK

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Hey!! I’m back from California! I had such a great time.

My ex-roommate (:-() and I left early Wednesday morning. She moved to LA and I was just coming along for the ride. We had a good, funny couple of days and then I was off to San Francisco to meet up with a friend and hang out there!

It was my first time in San Fran and I am so glad I went. I booked the flight because it was cheap and I’ve always wanted to go, so why not?!

We got in Friday night and headed to the house we were staying at. It was a 3 story flat and they lived on the 2nd story. It was such a cool place! The interior was gutted and upgraded, but the house still held it’s history.

My favorite thing about San Francisco is that it has SO MUCH history. I am realizing more and more how much history Phoenix doesn’t have. It is such a new place in comparison to a lot of the California cities.

Saturday we hung at the house and they had a party and cooked oysters, then Saturday night we went on a Booze Cruise in the bay. Sunday, my aunt picked me up and she took me to see the Haight, Castro Street, The Mission, Crissy Field and a few other places in the city. Such a great trip! Too short, though. I definitely need at least a week to take in everything the city has to offer! Here are some pictures for your viewing pleasure 😉

Golden Gate Bridge from Crissy Field

The Boat we took through the bay

Me in Crissy Field. Jesse in the background flirting with some chick haha

The view from the house I was staying at! The water to one side, and the entire city view from another window. Amazing!

View of the city from the water. So gorgeous!! Pictures don’t do it justice at all.

 

Prep Update:

Although it was tough, I held strong on my vacation and ate my meals. I had to pass up a lot of tasty food, but I still had a blast!! Everyone was very understanding of my crazy food habits, too. I was also able to get a couple passes to a nearby gym for the weekend, so I just would do that early before everyone else woke up. No excuses!! I’m a little over 9.5 weeks out! Single digits baby!!! So excited. Working on getting my hotel and driving arrangements done, and getting my suit altered and finalized.

Hope everyone has a great Monday!!!

Posted in Booze Cruise, contest prep, Crissy Field, Golden Gate Bridge, San Francisco, Uncategorized, Vacation

Open, Shut

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Yello!

Hope everyone’s having a good Monday. Today has been and will continue to be a very long day.

It started this morning at 3am when my alarm clock went off, reminding me that I had to be at work in exactly one hour. Lovely.

I got to the gym, opened it up and then it was cardio time!(My boss lets me work out when I open in the morning. Sweet deal if you ask me!)

I did 50 minutes on the Stepmill at level 10. It.kicked.my.ass. I was burnin’!!! “T! T!”(Along Came Polly anyone???)

After I ate my breakfast (egg whites and oats) it was time for Chest and Abs.

Let me just say, there’s not many workouts that are less exciting than Chest and Abs. Sorry, just something about working my pecs doesn’t get me stoked 😀

Afterwards I met with my coach and weight dropped a little, some inches dropped and things are smooth sailing. I feel really good and am only 10.5 WEEKS OUT!!!! Crazy soon. I’m getting nervous about all the details now. Posing, nails, hair, makeup, hotels, tanning etc.

I also have a photo shoot scheduled for the end of June, so it’s one more thing to be excited about! Same GREAT photographer as last time. He rocks 🙂

Anyways, I’m now at work AGAIN closing the gym haha. I am covering for someone. Gotta love opening the gym at 4am and closing it at 9pm. I told you I live in the gym….

Posted in Abs, Chest, contest prep, Stairmill, Workout

11.5 Weeks Out

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Jello!

Time is flying! I think I say that everyday, but it’s da troof 😉

I’m at work and just finished cardio. I do 30 minutes on leg days because, let’s face it, leg days rock my world. A.K.A Take all of my energy and leave me wanting to nap all day.

My plan for today’s workout is Quad Focus and Plyometrics:

Full Squats, Hack Squats, Bulgarian Split Squats, Single Leg Leg Press, Leg Extensions, Box Jumps, Switch Jumps, Up and Overs, and the SLED.

As daunting as they are, I LOVE leg workouts. No joke, I get nervous before leg workouts. I think it is because for one, I know it’s going to be really really hard. If I don’t go balls to the walls on leg day, I am disappointed afterwards, so I always make sure I put in all my effort no matter how worn out I’m feeling. I think that I get nervous when box jumps are on the list because I’m afraid I’m going to miss and fall flat on my face, but that’s besides the point. The box is about 2.5 feet tall and if I don’t pay attention, I know I’m gonna eat it big time.

Today is also a LAKE DAY 🙂 I’m a very spoiled girl and have not one, but TWO friends with wakeboard boats. My tan lines are definitely making a come-back……



Other than that, life is good. I’m done with school until June(summer school) and just enjoying my prep and working hard.

Posted in box jumps, contest prep, full squats, Green Beans, Lake, Legs, Plyometrics, quads, sled, Stairmill, switch jumps, Uncategorized, Workout

Long one, but worth the read I think…

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Hola!! Yes, i’m alive!!

Hope everyone had a great new years! I had a pretty good time, but have spent the day trying to catch up on sleep. I got to bed around 330 am, and woke up at 830 this morning. I took a nap for a few hours this afternoon though. I have been l-azy today and it feels so good. I don’t typically just do nothing all day. Great way to bring in the new year right? 😉

Everybody is making sure that “today is the start of something new”, but the new year for me is just a time to reflect and decide what I want for the upcoming year. I have goals for 2010, but not really “resolutions.” I made a year long plan this morning. I broke up the year into mostly 10 week increments of what I am going to focus on. It looks to be a pretty good year.

Workouts this week

This week was a really great week for my workouts.

Monday, my hamstrings and back got dominated. My hammies were sore up until yesterday.  I also did running intervals on the treadmill and incline walking to work up a good sweat.

Tuesday, i almost threw up from boxing. It was the first time in a long time that I actually felt like I might puke from the workouts. We sparred and did 2 minute rounds with no breaks. We alternated between  2 minutes of quickness and then 2 minutes of hard AND quickness. I think the fact that one of the people I was sparring seemed to like to circle the entire two minutes may have been a huge reason why I wanted to puke(from being dizzy) but the workout was hard as hell. Afterwards, I gave my biceps and triceps a run for their money. I ellipticyclecized for 20-30 minutes afterwards as well.

Wednesday, I put my shoulders through a good one. Shoulders are one area that I struggle to get sore. I work them really hard, but only a handful of times do I feel it the day or two after. This was one of those times. I believe it was the blue band shoulder presses that did it. Those always get me. For cardio, I did running intervals on the treadmill and some elliptical.

Thursday was boxing again. A conditioning day. It was a really tough one, though. Myself and one other person have been the only ones there the past week, and he refers to us as the “freaks” and doesn’t really let us rest. He always says “i consider it a good day when i make michelle and lizzy sweat.” The hardest combo of the day was: 7 crosses, move, move twice through (i think in technical boxing terms the moves are ducks..i really don’t know haha) 5 up downs, bear crawl to the wall, 10 jump squats, and bear crawl back. 5 sets of that really got me.

When I got to the gym after boxing and realized I had to do legs, i was SOOO not in the mood for it. I did it anyways and ended up getting a good workout, but mentally it was one of the hardest workouts. i was seriously NOT wanting to do it. I did low box squats superset with squat jumps, DB walking lunges with 2o lb DB’s superset with jumping lunges, Smith machine tempo squats super set with box jumps and finally single leg leg presses.

Friday is today and I am resting. Tomorrow is boot camp and Sunday is probably another bleacher workout(depending what time my friends go) otherwise a nice long run is in order. I spent today with my dad and eating wasn’t exactly stellar. I kinda planned it like this though, because after today I’m realy going to stay true to myself and work on (finally) getting rid of this excess fat i’m carrying. I don’t feel comfortable even in clothes right now. I’m not bitching about it anymore though, i know what i need to do, i’m just not doing it. Last weigh in was at 146. 21 pounds up from contest weight. 130 is a really good weight for me. I look really good at 130, but am not insanely lean. I have also put on a little muscle im pretty sure, so 133 might be a better weight to maintain before a contest lean out. I have to see. Whether it’s mental or not, i seem to get my a-game going every january. i’m not sure what it is, but it’s when i start to get really serious and i lose weight every year between january and april.

don’t get me wrong, these last few weeks i have been eating really well. I can see minor differences, but christmas day and today(new years day) haven’t been great eating-wise. Now that there are no more excuses holidays, i’ll step it up.

In other news….

I have to reflect on the year, just for my own sake. This blog is public, but sometimes i just like to use it to get things out because i have to say it is really cool to be able to look back to march of last year and see what i was doing. That’s probably my favorite thing about blogging. So here are some up and downs of my year.

-I ran a 1/2 marathon in January(i like being able to say i ran from one city to another. :))

-I started eating clean and losing weight in January, and was seeing results each month. even more so, i realized how good i felt while eating clean.

-I turned 21 and went to Vegas with friends. SUCH  a blast.

-I wakeboarded almost every week for 3 months straight. Talk about spoiled 🙂

-I learned how to jump on a wakeboard, but still haven’t cleared the wake. I get about half way across. You better believe that is a 2010 goal!

-in april, i found out my little brother was a drug addict, and took him to detox twice and rehab. he’s still not sober, and it’s a struggle every day. he was one of my best friends and now i don’t really speak to him.

-i emotionally separated myself (as best i could)from my mom, for my own sake. i don’t regret it. i still love her, but in a distant way.

-more positives! i competed in my first competition and took 2nd place!! it was by FAR the greatest day of my life. I almost dropped out in the weeks leading up to it. i didn’t feel lean enough, i didn’t think i could do it, i was SCARED. i remember waking up the morning of the competition. my skin was black, my hair was a mess, and i looked in the mirror at my body. I have never had a prouder moment than that in my life. I was 100% happy with my physique that day, and my confidence definitely carried me to a 2nd place prize at the show. i’ve never been so proud of myself, felt more in control of myself, felt like my hard work REALLY paid off. I wish i could sell that feeling in a pill, because it was absolutely EXHILARATING. I know that I can do really well in this industry if i work for it, but there is NOTHING like a first competition. Everything is SOOO unknown, there are no expectations, and you literally have NO IDEA what you got yourself into. I smile just thinking about that day.

-i got to do my first photo shoot with a professional photographer. Along with other progress pictures along the way, i now know i had a serious case of body dismorphia(probably still do…) because I felt fat in many of the pictures. I look at them now and think i was completely nuts. i looked good in them. oh well 🙂

-i started letting what everyone else thought get to me. after my 2nd competition, i let myself go as far as healthy eating. my trainer and one of my posing coaches told me i needed to put on muscle and that i would have to put on some fat to do that. i think i took that a little too much to heart, and also didn’t go with MY gut instinct. Like i said, i was HAPPY with my physique…so why did I let other people tell me what I should look like? Lesson learned. I know myself best. Yes, other people’s advice is good, but i need to listen to myself a little bit more.

-more family shifts, more feeling sorry for myself and letting it get in the way of my own goals.

-i became even more independent than ever. i’ve always been really independent, but even more so now. if i want something, there is nobody else in the world that can get it for me. i knew that before, but didn’t realize just how much i would have to rely on myself in certain times.

-this year i also found my “inner hippie.” I began using more natural products, and eating only natural products.(these last few months, my clean eating hit the fan, and i don’t even know who that girl was. I learned a lot about myself from it though and am starting to feel like myself again. mentaly, at least. the physical part will come.) I began finding nature as a  healer. Hiking is one of the best therapies i’ve ever found. I don’t have problems when i’m standing on top of a mountain looking out at the city. this is why i make sure to hike at least once a week.

-i was brought up jewish, but ever since my bat mitzvah, had pretty much considered myself as someone without a religion. This year, i found that the Kabbalah appealed to me. Not everything about it, but basically I believe in God, i believe in karma, and i believe in being positive and keeping negativity out of my life. If you surround yourself with positivity, positive things will happen. Everyone is entitled to their own opinion, that is just mine.

To wrap it up, this year had some of the BEST times of my life along with literally the WORST. It sounds weird, but i appreciate bad things. If bad things didn’t happen, i wouldn’t be so thankful for the good things. The good things wouldn’t feel so euphoric. So instead of cursing the bad things in your life, be thankful for them. They will show you just how great it feels to have good things in your life. You also learn things about yourself in the bad times. I don’t think i would have ever competed if i hadn’t gone through what i did in 2008. that year was not very kind to me, but i turned it around in 2009 and for at least the first half of the year, was probably the happiest ive been in my life. Good things do not just fall into your lap, though. You have to work for them. Happiness is not a gift, it is a reward. Happiness is also not a destination. It is a journey. Part of happiness, means having bad things happen to you. Look at the downsides of things as tests and challenges. You have the opportunity to grow when things don’t go your way. If you hit a roadblock in your journey, it is a sign to step things up and push harder. No obstacle is too big, unless you think it is. If you believe in yourself, you would be AMAZED at what you are capable of. One year ago, competing was a thought in my mind. I always tell people that training has changed my life. They think I am just a meat head for saying that, but here’s the thing:

Fitness and weight loss are two things that you CAN NOT have someone else do for you. You can hire people to do almost anything for you and take credit for it. No matter how many trainers, nutritionists, or dieticians you hire, YOU STILL HAVE TO DO THE WORK. Training shows you your true character. You can’t get stronger by sitting around doing nothing. You can’t get in better shape by paying a trainer to write your workouts. You actually have to do them, and that is why when you see results, you KNOW that you have done this ON YOUR OWN. There is nobody else that can take credit for that. The self-fulfillment you get from breaking through barriers and becoming what you never thought possible is simply amazing. It is a feeling that I can’t even describe, but it has made me appreciate life in such a different way. I no longer sweat the small stuff, and I completely appreciate the little things in life.

I’ve rambled long enough, but I have grown a LOT in a year. I absolutely love my life. Sure, there are things i would like to change and there are things that get me down, and for good reason, but whatever hand your dealt with is what you have to deal with. So you can either feel sorry for yourself, or you can work with what you have and make it the BEST ever.

Here’s to makin 2010 everything I want it to be!

What is the biggest lesson you have learned about yourself while going through a hard time this year?

Posted in ambition, contest prep, motivation tagged with , , , ,

Chestaratops and biceptasaurus-rex

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Hola! (Do you ever find it awkward to be writing a hi, hey, or hello, at every single post. Maybe I will stop. Rebel blogger.)

Today was a really good day. I was in a good mood for the first half, and a bad mood the second half(due to being tired mostly.)

Workout

I started off the day with some boxing!! It was SO much fun. We sparred today for the first time. A 60 year old man kicked my ass, but it’s cool. I also sparred with 3 other people, one of whom was my instructor. He started talking shit to me at the end to get me to hit him harder, he knows me too well haha.

We started off with 2 minutes on, 1 minute off, and then half way through the class, we had no more breaks.  I seriously had no energy left by the time the 60 minutes was up. I felt like I had gotten hit by a stampede, and then reaped of any and all awakeness that I had prior to the class.

The verdict? Most fun boxing class to date. I shall return 😉

Afterwards, my friend talked me into going to tan at her work. If you know me at all, you know I do NOT do tanning beds. I am against them in every way, shape, or form, but maybe the boxing lowered my inhibitions. I am not against tanning in the sun(although I am aware of the skin cancer dangers and try not to over-do it), but I live in amoxil-info and paying for a tanning bed is just dumb. We have sun almost every day of the year. Talk about stupid spending. Anyways, i tanned for free and I’m pretty sure my arm pits are burnt. What is hotter than that? The sweet zits that keep popping up on my face. 🙂 Are ya still with me??

I dragged my toasted body to the gym afterwards to lift. Today was Chest/Biceps.

Chest was mostly machines. Chest flys, cable flys, hammer strength incline press, EZ bar curls, DB curls, Preacher curls(machine). Why so many machines? My trainer chose them, not me. I let him take the reins of my workouts this week. We finished up with some ab work.

This afternoon I did a sprint workout and realized how dead my legs are from yesterdays Stump Day. It was still a good workout, but I was just exhausted in general. I may or may not be getting faster with my sprints. Most likely not, but a girl can dream right?!

Nutrition

Meals were good today, but the balance was a little weird. It still turned out good in the end.

M1: 1 egg, 5 whites

M2: 4 oz. ground turkey burger

M3: Protein Shake

(all protein, not ideal.)

M4: 4 oz. ground turkey burger, 1 carrot, green beans, and a Flax Cracker(just flax and water)

M5: Protein Ice Cream

M6: 4oz ground turkey burger, 1TBSP PB, mustard, and a broccoli/cauliflower mix.

M7: Protein Ice Cream(addict much?)

It seems like a lot of food, but only 1658 calories worth. It was also a low carb day if you didn’t notice. Two more low carb days and then carb day is Sunday!

I’m off to go pack food for tomorrow and then be in bed by 9. I am working out at 530am and then working until 1 or 2pm. Should be a good time 🙂

Good night!

Posted in contest prep tagged with , ,
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