2014 Contest Prep

I have decided to compete in the bikini division of the 2014 NPC Natural Western USA show on 3/21/14. 

 I am 10 weeks out & will be starting my contest prep tomorrow, Monday, 1/6/14.  

Below are my workout & carb cycle schedules & the supplements I will be using.

Workouts

Day 1

Shoulders & HIIT Cardio

Barbell Military Press 5x5

Standing DB Press 4x12, 10, 10, 8 increase the weight with each decrease in rep range

DB Lateral Raises

• 2x45 (light)
• 15 pulsing reps at the top
• 15 reps at the bottom
• 5 regular reps
• 5 reps with 2 second hold at the top and slow all the way down
• 5 regular reps
• 3x10, 8, 6

Barbell Front Raise 3x15

Horizontal Shrugs 3x15

Day 2

Legs & Steady State Cardio

Barbell Back Squat 5x5

Step Ups 5x5 each leg

Forward Lunge 4x10 each leg

Reverse Lunge 4x10 each leg

Deadlifts 5x5

Day 3

Back & HIIT Cardio

Wide Grip Lat Pulldown 4x12, 10, 10, 8

Close Grip Underhand Lat Pulldown 4xfailure with same weight as wide grip pulldowns

1-Arm DB Rows 4x12, 12, 10, 10

Seated Rows

Drop sets: Drop the weight when you decrease rep range

• 12, 10, 8, 6
• 10, 8, 6, 4
• 10, 8, 6, 4
• 8, 6, 4, 2

Wide Grip Pull Ups 4xfailure

Day 4

Arms & Steady State Cardio

Close Grip Pull Ups 4xfailure

Close Grip Push Ups 4xfailure

Barbell Curls 4x15, 12, 10, 8

Dips 4xfailure

EZ Bar Curls 4x28

• 7 full reps
• 7 bottom to middle
• 7 middle to top
• 7 full reps

EZ Bar Skull Crushers 4xfailure using the same weight as curls

DB Hammer Curls 4x15, 12, 10, 8

DB Overhead Tricep Extensions 4xfailure using the same weight as curls

Day 5

Legs

Seated Leg Extensions 2x30

Leg Press 2x30

Lying Leg Curls 2x30

Squats 2x30

Calf Raises 2x30

30 Walking Lunges

Day 6

Total Body HIIT & Steady State Cardio

Day 7

Rest

Carb Cycle

January 6, 2014 to February 2, 2014

Monday 200g

Tuesday 150g

Wednesday 100g

Thursday & Friday 75g

Saturday & Sunday 50g

Supplements

Cardio Igniter by Top Secret Nutrition pre-cardio

Animal Rage by Universal Nutrition pre-lifting

Essential AmiN.O. Energy by Optimum Nutrition pre-total body workouts

The "D" Word

You were probably thinking something dirty, huh? That's fine. "Diet" is definitely a filthy 4 letter word in my head because I think diets should be lifestyle changes as opposed to temporary fixes that provide quick weight loss results...and then weight gain once you eat something that is not on whatever diet Dr. Oz is promoting this week. 

While I hate diets, it is really time for me to at least make a conscious effort to clean up the way I have been eating. This past weekend, I purchased pots, pans, dishes, a microwave and groceries which was such a huge step since pickles, onion relish, P28 White Chocolate Peanut Spread, a 12 pack of Pabst Blue Ribbon (I was way too excited when I found out that Whole Foods sells liquor but then realized that pretty much every store in Arizona sells liquor...), and red velvet cupcakes have been the only things in my refrigerator since I moved into my apartment. Excuse my profanity but I have eaten like shit the past 3 weeks and, honestly, I have enjoyed it. It has been fun but expensive, unnecessary, and borderline gross. One night last week, I ate a vat of spinach artichoke dip, about 17 ounces of a ribeye, a baked potato (I don't even remember the last time I had a regular potato prior to this) with sour cream, cheese, and butter, and then ice cream. 

No bueno. El grosso. Yuckiddy yuck.

I haven't had furniture in my apartment so I have been validating my poor eating choices with the lame excuse that I am on vacation. Seriously. I started working on 7/15 and got my first paycheck on 7/26. Normal people do not get make money on vacation and they shouldn't eat a month's worth of calories in 1 meal if they are. I am starting my diet on Monday, 8/5/13 aka just eating the way I did before I moved so I don't go into a food coma from eating a case of red velvet cupcakes in bed while watching a movie about supernatural teenage love. 

That may or may not have happened already...

Below is my meal plan. It is pretty much the same way I was eating prior to moving.

Meal 1

Post-lift

I lift on an empty stomach. I absolutely do not recommend doing this but I lift at 5:30am because I hate crowded gyms.

1 scoop of Dymatize Chocolate Fudge Elite 100% Whey immediately after I work out

1/2 cup of oats once I get home

Meal 2

P28 Bagel

14 grams of almond butter

1/2 sliced cucumber

Meal 3

4 ounces of chicken

4 ounce of sweet potato

1 cup of veggies- typically asparagus of kale

Meal 4

Celery

Quest bar

Or

Protein Pancake made with 8 ounces of egg whites, 1/4 cup of oats, 14 grams of almond butter, and 1/4 cup of fruit

Meal 5

1 can of tuna

1/2 sliced cucumber

Meal 6

4 ounces of ground turkey

Big ol' salad 

Olive oil

My Diet

This is an example of what my "diet" looks like Monday through Friday.  It works for me and my schedule.  I drink about 2 gallons of water a day and use stevia to sweeten my tea and coffee.

5:30 am (Pre-Lifting)

1 scoop of Apple Jacked Rage by Animal
or
2 scoops of Fruit Fusion AmiNO Energy

6:30 am (Post-Lifting)

1 scoop of Chocolate Fudge Dymatize Elite Whey

1/2 cup of Oats

9:30 am 

P28 bagel 

Almond Butter

1 Orange
1 Cucumber

12:30 pm

4 ounces of Chicken

4 ounces of Mashed Sweet Potatoes

1 cup of Green Beans

1/2 cup of Blueberries

3:30 pm

Vanilla Almond Crunch Quest Bar
Celery

5:30 pm (Post-Cardio)

1 scoop of  Chocolate Fudge Dymatize Elite Whey

8 pm

4 ounces of Ground Turkey

Mixed Salad

What I Ate, Trained, & Used Wednesday

Here is my version #whatiatewednesday

Body Part Trained: Back

5:20am 

(Pre-Workout)   

Vanilla Almond Crunch Quest Bar

5:35am 

1 scoop of Apple Jacked Animal Rage

6:40am 

(Post-Workout) 

1 scoop of Chocolate Fudge Dymatize Elite Whey Protein Isolate
Oats

9:40am 

2 Slices of P28 Bread 

1tbsp of Cavegirl Confections Almond Butter

12:45pm

Turkey Meatloaf

Sweet Potatoes

Green Beans

Mushrooms

3:40pm

1 scoop of Chocolate Fudge Dymatize Elite Whey Protein Isolate

6pm

Chicken

Kale

9pm

Turkey Meatloaf

Broccoli

Cavegirl Confections Almond Butter

Shameless Plugs

Here's a list of my favorite things.  

My birthday is June 19th.  

Hint.  Hint.  Wink.  Wink.

Cavegirl Confections 

Claudette makes the best almond butter I have ever tasted! If you know me in real life, you know that I am an almond butter connoisseur and can eat an entire jar in one sitting.

P28 

High protein bread, wraps, bagels, and nut butters.  I just received my Power Stack this week!

Steel Clothing 

The most comfortable and cutest razorback tanks ever.  Steel hand prints their apparel in Cleveland, Ohio.  I own the entire women's line.

Hylete 

Thanks to Josh Courage I have all of the women's hoodies.  Use the promo code courage25 to get 25% off of your purchase.  They just added tanks to their line.

Animal Rage 

Slaughter Melon is my favorite flavor.  Rage provides a nice pump without any jitters or stomach aches.

Optimum Nutrition

Hands downs ON is my favorite supplement line.  I love their Fruit Fusion Essential Amino Energy, Double Rich Chocolate 100% Whey Gold Standard, and Diet Turbo Tea.

Quest Bars

My favorite flavor is Vanilla Almond Crunch.  I really want to try Chocolate Chip Cookie Dough.

Egg Whites International
100% pure liquid, not raw, egg whites.  EWI provides a cost efficient way to purchase egg whites in bulk.  They pasteurize and homogenize their egg whites so they end up being smooth like milk. 

  

High Carb Day!

Today I get to eat carbs! Yay!

This is an example of what I eat on my high carb days.

	Carbs	Protein	Fat	Calories
Meal 1
1 Scoop About Time Chocolate PB	0	25	0	103
1/2 Cup Oats	27	5	3	150
1 tbsp Nut Butter	2.5	3.5	8	92.5
6 oz. Almond Milk	1.5	0.8	2.3	30
Meal 1 Totals	31	34.3	13.3	375.5
Meal 2
4oz. Ground Turkey	0	22	8	160
1/2 cup Sweet Potato	20.7	2	0.2	90
1/2 cup Asparagus	3	1.5	0.1	15.4
Meal 2 Totals	23.7	25.5	8.3	265.4
Meal 3
4oz. Chicken Breast	0	26.2	1.4	124.7
1/2 cup Lentils	19.9	8.9	0.4	114.8
1/2 cup Asparagus	3	1.5	0.1	15.4
Meal 3 Totals	22.9	36.6	1.9	254.9
Meal 4
1/2 Cup Oats	27	5	3	150
6 Egg Whites	0	24	0	102
Meal 4 Totals	27	29	3	252
Meal 5
1 Scoop About Time Chocolate PB	0	25	0	103
6 oz. Almond Milk	1.5	0.8	2.3	30
Meal 5 Totals	1.5	25.8	2.3	133
Meal 6
4oz. Cod	0	25.3	0.9	119.1
1/2 cup Asparagus	3	1.5	0.1	15.4
Meal 6 Totals	3	26.8	1	134.5
Daily Totals	109.1	178	29.8	1415.3

Peak Week!

I am competing in 5 days & am so excited! Here is what I will be eating and exercising during my peak week.

Diet

This week I am depleting my carbohydrates and then loading up on them.  The purpose of this is to get rid excess water weight in my system and force my body to use fat for energy.  The body prefers to use glycogen for fuel so when I am not consuming carbohydrates, it will start to use fat.  I will start to introduce carbohydrates back into my diet to fill my muscles up.

Monday (2 gallons water) – Wednesday (1 gallon green tea)

~120 grams of protein 

0 Carbs

Meals 1-6: 3-4 oz protein & ½ c of veggies

Thursday

½ gallon green tea

100 grams of Protein

100 Carbs

Meals 1-4: 3 oz of chicken, ½ c carbs, & 1/2 c veggies

Meal 5: 2 oz of chicken & ½ c veggies

Meal 6: 1 oz chicken & ½ c veggies

 Friday & Saturday

1 liter green tea before noon.  Sips after.

75 grams of Protein

125 Grams

Meal 1: 3 oz chicken, ½ c carbs, & ½ c veggies

Meals 2-4: 2 oz chicken, ½ c carbs, & ½ c veggies

Meals 5 & 6: 1 oz chicken, ½ c carbs, & ½ c veggies

Workouts

The goal this week is to sweat, sweat, and sweat some more so that is why I am doing hot yoga sculpt at Core Power Yoga three times this week.  

Monday

 Shoulders, Yoga Sculpt, & Cardio

Tuesday

Cardio, HIIT Sprint & Yoga Sculpt

Wednesday (Last day of workouts...until Monday!)

 Legs, Cardio, & Yoga Sculpt

It's About Time!

I am absolutely loving About Time Whey Protein Isolate!  About Time is the cleanest form of protein powder on the market.  1 scoop contains ~25 grams of protein, 0 grams of carbs, and 0 grams of fat which is great for me because I cycle my carb intake.  It is available in 11 flavors including chocolate, vanilla, strawberry, peanut butter, banana, birthday cake, mint mocha, cinnamon swirl, peaches & cream, and chocolate peanut butter.  There is also unflavored option.  I have tried the chocolate, vanilla, strawberry, peanut butter, banana, birthday cake, mint mocha, and chocolate peanut butter flavors.  My favorites are chocolate peanut butter and mint mocha.  About Time sweetens their products with stevia so there are no artificial sweeteners.  My first purchase from About Time was the Multi-Flavor pack of 6 Fill, Shake, and Go bottles.  The Fill, Shake, and Go bottles are very convenient.  I serve tables on the weekends and bringing the bottles to work was a great way to get a meal in on limited time.  About Time products can be purchased online, any GNC store, and at retailers nationwide.  If you are apprehensive about switching your whey, you can get 2 trial packs for $3.99.

Contest Prep Diet & Supplements

This season I have been cycling my fat & carb intake. I have 2 diets that I rotate throughout the week. My coach, Felicia Romero, has been making tweaks to my diet weekly. I follow Diet 1 for 1 day and Diet 2 for 2 days and then repeat the cycle. I have been drinking close to 2 gallons of water per day in addition to green tea & coffee. I sweeten my tea, coffee, and oatmeal with Truvia & cinnamon. I season my food with garlic, hot sauce, Mrs. Dash, lemons, or Kirkland's No Salt Seasoning which is found at Costco. Below are my diets and the supplements I am taking.

Diet 1

Meal 1

Pancake made with 5 egg whites, 1 whole egg, 1/4 cup of oats, 1 packet of Truvia, & a dash of cinnamon

Meal 2

1 scoop of Chocolate Fudge Dymatize Elite Whey, 15 almonds

Meal 3

5 ounces of chicken breast or 99% lean ground turkey, 1/2 cup of veggies (usually asparagus), & 1 tablespoon of olive oil

Meal 4

5 ounces of lean ground turkey & 1/4 cup of walnuts

Meal 5

1 small salad made with spring mix, grape tomatoes, cucumbers & 1/2 cup of asparagus

5 ounces of steak

Diet 2

Meal 1

Pancake made with 6 egg whites, 1/4 cup of oats, 1 packet of Truvia, & a dash of cinnamon

Meal 2

1 scoop of Chocolate Fudge Dymatize Elite Whey, 1/3 cup of oats

Meal 3

5 ounces of chicken breast, 1/2 cup of veggies (usually asparagus), & 1/3 cup of brown rice

Meal 4

1 scoop of Chocolate Fudge Dymatize Elite Whey, 1/3 cup of oats

Meal 5

1 small salad made with spring mix, grape tomatoes, cucumbers & 1/2 cup of asparagus

5 ounces of chicken breast, lean ground turkey, or white fish

Supplements

15 Minutes Pre-Cardio on an Empty Stomach

1 scoop of ALRI's Chain'D Out.

Supplements at Meal 1

Multivitamin, L-Arginine, MRM Digest-All, Fish Oil, & Acidophilus Probiotic

Supplements at Meal 3

MRM Digest-All & Fish Oil

20 Minutes Before Upper Body Workouts on an Empty Stomach

1 scoop of Evogen's EVP

Supplements at Meal 5

MRM Digest-All, Fish Oil, & Coral Calcium

The Incredible Edible Egg

Last weekend I worked the Egg Whites International booth at The Arnold Sports Expo in Columbus, Ohio. I am so grateful for the opportunity to represent a quality company. There is some more information about Egg Whites International.

Egg Whites International produces pure liquid egg whites. The eggs are pasteurized at a temperature that is high enough to destroy all the bacteria, salmonella, listeria, and avidin but not hot enough to cause the denaturalization of the protein bonds. After the eggs are pasteurized, they a filtered twice to remove the remaining impurities. The end result resembles the look and texture of skim milk. There are no fillers, additives, preservatives, or flavorings present in the liquid egg whites.

You can cook with the liquid egg whites as you use eggs. Since they are pasteurized, you can mix the egg whites in a variety of different beverages. I like to mix a 1/2 cup of liquid egg whites with 1/2 scoop of whey protein powder for a post-workout meal. For more information on egg whites visit, www.eggwhitesint.com.