Coach Jessica Clark

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.

Who gon stop me?!

Next post, I’ll give a run down on my training regimen. Pump and Shred.

LOVE THIS: Local, cold brewed coffee from Kohana, perfect for making your own iced coffees. Keep this in the fridge and save $$. One bottle makes 10-12 iced coffees at about $1 a piece. You’ll pay $2.50+ for that at your local coffee shop. Save a few bucks and always have delicious, smooth coffee on hand to fuel you through your hot summer days.

Check out their blog for recipe ideas and more info on how the coffee is made, where it comes from, etc.

Whole Foods in Austin carries it, and there’s a list of other retailers on the site. You can also order online!

This yummy Chipotle Fish Taco recipe can easily be altered to make it more Paleo-friendly. Instead of serving the fish and veggies on tortillas, simply serve over a bed of greens with a bit of jicama and avocado. Also, skip the white cheddar - you won’t miss it.

Deeeelish!

Day 1 of 21: The “Before” Picture

For the next 21 days, I will dial in my nutrition and exercise program to get as lean as possible for a photo shoot on May 27. My 21 Day Challenge will include super-clean eating (no sugars, processed foods, booze, etc), more water, daily exercise, and more sleep.

This is a short-term, laser-focused effort that will help me shed some of the fat I’ve been holding on to since winter. I will post weekly photos on Friday to document my progress. I expect you all to hold me accountable.

Starting stats: 159lbs, 18% body fat
Goal stats: 151lbs, 14% body fat

It’s GO time!

I am LOVING this post-workout fuel from Stronger Faster Healthier. It is so much better than other post-workout whey protein that I’ve tried - doesn’t hurt my stomach and comes in a natural flavor that doesn’t contain any artificial sweeteners. PERFECTION!

If you are looking for a post-workout recovery protein, this is the one for you!

Post Workout is 2/3 whey concentrate derived from grass fed, free range cows, which are never treated with antibiotics or bovine growth hormones and 1/3 essential amino acids for recovery.

Ingredients and what they do to help you recover:

Multi-component mixture of co-enzyme Q10, ribose and carnitine increases mitochondria productivity and maximizes cell energy
Amino acids build muscles naturally
Creatine boosts energy
Glutamine helps with muscle recovery and maintenance
Glucosamine HCL* and chondroitin sulfate controls inflammation and promotes joint health
Carnitine stimulates mitochondria for rapid energy production
Leucine and isoleucine promote muscle volume and strength
Ribose rapidly re-builds cell energy stores
Taurine improves your metabolic state and energizes your body

Learn more about why you need to be using a post-workout recovery supplement via the Stronger Faster Healthier blog.

Order yours online TODAY! Get 10% off your order use discount code: APL

Addiction alert: Topo Chico. It’s bubbly, refreshing, and cheap.

It is the absolute BEST sparkling mineral water out there. Perrier, La Croix, and S. Pellegrino are good in a pinch, but they don’t compare to my Topo Chico. Es muy delicioso!

Try one next time you want something a little more exciting than plain still water. Pop the top and prepare for the fiesta. Ole!

I’m not the only one who loves this stuff! Check out fitness and nutrition expert Jay Robb’s post about Topo Chico.