4 Week Slim Down

The diet is the most important part. Of course, that is the part that I struggle with. Notice how I didn't post my food intake today? That is because I was horrible. A handful of popcorn here, some chocolate there... you get the point. If I want to be successful at this I need to clean up my diet...AND QUICK. 5 months is NOT that long...and I am definitely not stepping on stage looking like this. In fact, my trainer will not let me get on stage unless I am ready. Although that is a scary thought to have some one tell you that you are not good enough, I think it is the pressure I need. I want to prove to myself, my trainer, and others that I can challenge my body and transform into a figure competitor. Tomorrow is May 1 and I plan on being close to perfect this month in both the diet and the workout.

So here is the workout.

Monday
AM Interval Training
PM Plyometric Training/Calisthenics

Tuesday
AM Interval Training
PM Leg Day

Wednesday
AM Morning Interval
PM Calisthenics
Hot Yoga

Thursday
AM Interval Training
PM Full Body Training

Friday
AM Interval Training
PM Calisthenics/Misc. Lift (lift any body parts I need to hit harder)

Saturday
AM Hot Yoga
Upper Body

Sunday
AM Active Rest

I will break down my workouts farther during this week and detail my exercises and sets. Feel free to give me advice if you have any suggestions for me. :)

As for the diet...I am going to stick to the gluten, dairy, and soy free plan I am currently on until I speak with my trainer again. I plan on eating as clean as possible and limiting added fats. However, I will allow myself one cheat on Friday afternoons/evenings. Ok...4 weeks and we will see what progress I have made. Here I go! :)

Trail Mix and Tacos

Ok so today has not been the best eating day....

Meal 1:
3 egg whites
2 yolks
spinach
yam

Meal 2:
chicken apple sausage
carrots
2 oz trail mix

Meal 3:
apple

Meal 4:
LOTS of trail mix! I was in the snacking mood! :(

Meal 5: (I haven't consumed it yet but this is the plan)
TACOS!
ground beef
mixed veggies
homemade guac :)

On a more positive note, I kicked butt at intervals this morning! 40 minutes! Boy, did I SWEAT! Also, my training partner and I developed our plan for the next 4 weeks. I just need to do a little organizing and then I will post it up this weekend so you can see what we have planned! Time to go enjoy tacos with friends! Have a good weekend :)

Food :)

I am a bit tired tonight, so all I am going to post is my food intake. Promise I will get more up this weekend.

2 Catalysts Supplements before the gym

Meal 1: 9:00 am
2 slices turkey bacon
2 cups spinach
yam

Meal 2: 12:30 pm
4 oz chicken with ginger
yam
asparagus

Meal 3: 3:00pm
1 serving hemp protein
1 cup almond milk
1 Tbsp agave
1 pump SF coconut

Snack: 4:45pm
apple

Meal 4: 7:45 pm
4 oz chicken with ginger
green beans
steamed and mashed cauliflower with some spices and a little almond milk (mashed potato consistency...YUMMY)

Waking up to hit the gym early! Time for some shut eye...need my energy for those intervals!

Keeping me accountable...

So yesterday I wrote that I would make sure to post my food intake today...and sure enough, the first words out of my friend Jackie's (and hopefully soon to be training buddy/teammate also) mouth were "Ok, so what did you eat today?" Talk about holding me accountable! Thanks Jackie!

So here it is:

2 Catalysts (amino acids) before the gym

Meal 1: 8:00am
2 egg whites & 1 yolk
1 piece turkey bacon
2 cups spinach
3 strawberries
FRS energy drink + greens supplement
Vit B
Vit D
Mixed Mineral

Meal 2: 12:00pm
3 oz grass fed beef
asparagus
carrots

Meal 3: 3:00 pm
4 oz ground turkey
Mixed Veggies Sauteed in A LITTLE coconut oil

• mushrooms, onions, peppers, spinach

Mixed Mineral

Meal 4: 7:00 pm
1 serving hemp protein
1 cup almond milk
1 Tbsp agave
1.5 pumps SF vanilla

Meal 5: 9:00pm
1 chicken apple sausage
carrots

Meal 6: 11:30pm
Decaff chocolate hazelnut tea with earth supplement

My trainer doesn't have me on a strict diet yet, just eliminating gluten, dairy, and soy... definitely manageable, but since I am NEW to the competition process, I am eager to learn more about the diet component and how it can help me achieve my goals.

In addition to the diet, I want to learn more about posing. I had a great conversation with my friend Lelia today about "The Art of Posing." She was telling me about this video and how it is extremely helpful...however, I already forgot the name of the trainer... Lelia, help a girl out and remind me please? :)

Time for bed! I have a friends puppy as a house guest for a few days and he is asleep in my lap...I should probably hit the sheets myself. Need to be rested for those intervals tomorrow!

Game Plan

Still need to plan out my official workout schedule with my training partner, the Beautiful Bekah, but here is what I have running through my mind right now.

Cardio:

• M-F Morning Cardio: 30-45 minutes of HIIT (working my way up to 60 minutes)
  
• T & R will be double cardio days with HIIT in the mornings and Hot Yoga at night
• Saturday and Sunday: Variety of outdoor cardio (stairs, walks, hikes, runs

Weights:

• My lifting days will be MTWFS
• I haven't decided on my split just yet, but this is what I am thinking

1. M: Legs
   
2. T: Back, Biceps, Shoulders
   
3. W: Chest and Triceps
4. F: Legs
5. S: Upper Body

Anyway...this is just a start. Gotta tackle the diet a little harder and focus on the body fat %. I will start tracking my diet intake on here tomorrow...I know you probably don't want to know every little bite of food that goes into my mouth, but it keeps me accountable! So tough...just skip that part if you don't want to read it. :)

Initial Stats

The BodPod is quite the experience. Not that I am happy with my results, but I am ready to kick it into gear now that I know my initial stats. I ended up getting tested twice because the first test was not getting accurate results.

Test 1:
Weight 184.8
Fat Weight 64.6
Lean Weight 120.1
Body Fat 35.0%

Test 2:
Weight 184.7
Fat Weight 56.9
Lean Weight 127.8
Body Fat 30.8 %

I definitely like the results of the second test better, but have LOTS of work to do regardless. After my protein shake and apple digest I will head to the gym and do some interval work. Time to step up my game with the cardio. :) Thanks for all the support ladies (you know who you are)... I will need you along the way!

152 days...Day 1

Tomorrow is when the training officially is starting for me. Waking up and meeting with my training partner/teammate and trainer to get my body fat % and starting weight. Can't say I am really excited for people to know these stats, but it can only get better from here. Of course, it would have been nice to get this done before I ate copious amounts of jelly beans and goodies from the Easter Bunny! :)

"Courage is the discovery that you may not win, and trying when you know you can lose.”

I should also say that "Shut up and Sweat" is a phrase I adopted from the clothing line available at noexcuseswear.com. Whenever I need an attitude adjustment I just remember to "keep telling those negative influences to SHUT UP AND SWEAT."