Pumpin' & Shreddin' All Day

Pumpin’ & Shreddin’ All Day

I’m 6 weeks into training for my first Figure Competition and am continuing to see results. This week at my regular pinch session, I lost 2lbs and another 1% body fat. I feel good in my clothes and lighter on my toes, and I have plenty of energy. I feel strong during my workouts and fast in my sprint sessions.

The abs are becoming more and more visible each week. This week, I also noticed more definition in my back, glutes, and legs. Hammed out!!

Goal 7/1/2012 = 11% BF

Current 1/25/2012 = 16% BF

I’ve been asked to share my nutrition plan with friends and clients and I do so here with a note of caution. Please keep in mind that this is customized for my needs - you would have to adjust the calories and macronutrients to meet your needs and particular goals. This, like any nutrition plan, is not a one-size fits all program. If you’re looking for a customized nutrition program, talk to a nutritionist or coach with a background in sports nutrition. I am seeking the help of a local fitness and nutrition expert with an extensive background in bodybuilding and figure competitions, Teri Alvarado.

Ok, that said, here’s a typical day:

Meal 1 (8:00am) = 6 egg whites, 1 cup cooked oatmeal*, black coffee, 16 oz water, 3 Capsules of Pure Pharma Omega 3

Meal 2 (10:30 am) = 1 Scoop Whey Isolate Protein (I like Intek), 2 scoops glutamine (I like Glutaplex), 16 oz water to make a shake, and 2 tbsp almond butter or peanut butter*, 1 small grapefruit

PRE-WOD Supps: BCAA (I like BCAA Revolution) and Creatine (dosage based on body weight)

Meal 3 (12:30 pm) = POST WOD - Protein shake (1 scoop whey isolate and 1 scoop glutamine, 8 oz water), 1/2 avocado.

Meal 4 (2:30 pm) = 5 oz grilled chicken, 8 asparagus spears, 5 oz sweet potato, 8 oz water

Meal 5 (5:00 pm) = 5 egg whites, 1 whole egg, 3 cups spinach (uncooked), 1/2 cup mushrooms, 2 tbsp salsa, 8 oz water

Meal 6 (7:45 pm) = 5 oz trout, 1/4 cup quinoa*, 1/2 cup green beans, 8 oz water

BEDTIME Supps: Magnesium Citrate, Zinc

I am consuming roughly 160-180 grams of protein and over a gallon of water per day. I use olive oil and coconut oil sparingly and do not add salt to any food. I use Mrs. Dash, and sodium-free spices/herbs for flavor.

*I realize these are not PALEO - I’m following the advice of my nutritionist for the duration of my training. Please spare me the argument as to why all grains are bad ;)

So, there you have it! Lots of small, protein-dense meals and green veggies! Pretty much what every knows is good for you with no surprises. Eat clean, get ripped. PERIOD.