I DID IT! My Journey through my First Fitness Bikini Competition

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Sorry this post has taken me so long to write, I’ve been going through a little soul searching after my show (which I plan on doing another post on that next … but its been an interesting ride , that’s for sure! )

BUT anyways…. Well…. I DID IT!!! And holy crap was it hard! Probably one of the hardest things I’ve done so far, and funny thing is I cant wait to do another!!!

How was it? Really fun yet stressful and exhausting too. But it was all worth it, wanna know why???? Because I placed Top 5 in both the classes I entered in!!! =)

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So going into this competition, quite honestly I wasn’t expecting to “win” anything because in my mind, I had already won with myself losing 85 pounds. And my thought process was if I won something , then hell, more power to me! Ideally my goal was to make it to a competition and I had done just that.

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Back stage during the show, fixing up spray tans and getting oily and ready to step on stage I was actually pretty calm. I have a  major in theatre so the stage isn’t really scary to me it was more of the omg I just don’t want to trip on my heals or forget my poses/transitions (which I did  hahaha).

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During first callouts, when they called my number I almost remember looking down at my number to make sure that was in fact the number they were calling. As I walked forward the look on my coaches face was priceless, as he nudged my posing coach and automatically grabbed his camera. That moment right there is one of the reasons I’m going to do another show in the future. You could see that he was very proud and excited that they called my number, especially since it was my first show. Then the second class I entered in they had called out 4 numbers and then who’s do they call next? MINE! so I made 1st callouts in both the classes I entered in! (first call outs a pretty much placing the top 5) – which was funny at the time because I didn’t realize that’s how it worked so I thought they were just calling my number to call my number hahaahah.

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As time goes on, and people start coming in the door for the show, we all start talking about the treats we brought for afterwards. Some made cupcakes and such…. I made a little something called slutty brownies. what are slutty brownies you may ask? Amazing!! …one layer of cookie dough, one layer of Oreo (I used cookie dough Oreos) and a layer of brownie. yummmmmmmmmmm and boy were they good.. but they made me sick =(

As the “show” started, (they do pre judging in the morning and then a “show with music and everything towards the night for an audience) My boyfriend and his family came, my aunt and my father came to support me… unfortunately bikini goes on stage last so I got to mingle with them a little before and during the show and you could tell they all were very proud of me.

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My aunt mentioned going to dinner afterwards so I’m back stage thinking about food haha, Evans dad was randomly taking pictures of the “hot” girls and my dad was joking with Evan the entire time about needing to workout , or maybe just needing a beer instead haha. After the show, besides eating 3 of my brownies, a red velvet brownie another competitor made and a macaroon…  we went to Hacienda ( I decided Mexican food was much needed) and I downed 2 chicken enchiladas and a chicken taco… topped with chili and cheese and everything haha. Then when we got home I had a few Oreos dipped in almond butter, a sandwich, and some fig nutons. By this time I was definitely in a food coma.

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The next morning, sine the family has made bbq ribs in front of me like 3 times during this prep I told Evan that’s what I wanted for dinner so he prepared that all day. In the mean time I ate a pumpkin pop tart, a small bowl of spaghetti, 3 waffles with a massive amount of fruit on top and by this time I was sick. .. And by the time the ribs and bbq was read it was all I could do to down one fricken rib.. I felt bad since he cooked all day and I couldn’t even bring myself to eat any of it….

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quite honestly I wasn’t planning on eating all the things I did, I wanted to still keep my hard work at bay but since I basically had some issues with binge eating before (which is what my next post is going to be about ) it was almost like I couldn’t stop. It almost got to the point of embarrassment with how much food I consumed and I wasn’t proud of it at all, yet I still kept eating. . . . as the water weight came back on and some extra weight as well from all the crappy food .. I started feeling lethargic, unmotivated and questioning if this competition was a good idea …

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As these last few weeks pressed on a kept in touch with my coach and telling him how much I’ve gained was a wake up call in itself. I told him I needed more goals to shoot for because a part of me had been prepping for sooooo long for this competition that I almost felt like a “what’s next” moment and didn’t know exactly where to go. But with that being said, I’ve learned my lesion and man , oh man, cardio is SO much harder when you have crap in your system .. it literally does NOTHING to fuel you for a intense workout.

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So all in all, I had a blast, was it worth it still after the aftermath of binging. yes, because I’m still learning to love myself obviously.. and I’m still working on processing how I see myself as well… I know I’m not perfect, no one is. Its your choice to either learn and grow from certain screw ups .. or you can let them overpower and consume you. But untimely its all up to you.

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Tip of the Week # 18: Quality vs. Quanitity

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When it comes to the food you put into your body, its more than just “calories in and calories out”… The food you consume is either going to benefit you nutritionally or its not, its either going to give you energy, vitamins, minerals, fiber and everything else or it may make you feel lethargic, worn out or give you a sugar rush that will most likely die within a few hours. So when picking out your food according to price vs. nutrition is a huge thing that a lot of people have a hard time doing.

All the time I hear “eating healthy is expensive” Yeah sure, some of it can be, not gonna deny that. But… I dare you to go to your produce isle and look at how much a bag of 10 potatoes is, or how much a bunch of spinach or romaine is…. a bag of potatoes is about $4 (and there usually are like 10 potatoes in there!) Then go over to the lettuce options you have (not he pre-packaged pre-made salads the actual bunch of leafs… they usually are about $1 $1.50 each bunch ) If your buy 2 or 3 of those, make your own salad mix A. you usually get more than the pre-packaged salads and B. its usually half the price. Key to buying healthy foods is to know where you can save money.

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Now that I got that rant off my chest with a little example were gonna discuss how quality is so much more important to quality. Sure have a few cookies or a pop tart here and there but not every day. Your goal is to get healthy right? Well here are some things to consider when you reach for that junk food.

  • Fake sugar and sugar in general – Now I’m not saying a little sugar is bad. Sometimes you need a little to keep your sanity hahaha.. and sugar from things like fruit aren’t as bad as your actual table sugar…. When you eat sugar or too much sugar is spikes your insulin levels .. which can result in diseases like diabetes and whatnot. When  you insulin levels are spiked you body is constantly trying to “burn that sugar off” first. And with that insulin being spiked your body is going to have a  harder time getting to that fat burning zone. Needless to say sugar any kind, fake or not, your body isn’t used to the amount we normally put into it  now-a-days. Do you really think our systems as humans were meant to eat potato chips, Oreos and sugary cereal all day? or at all for that matter? Limit your sugar intake and you’ll see a change, guarantee it. (I’ll do a post on how to curn sugar cravings and other options you can use that are better than sugar soon if ya’ll would like.)

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  • Ok so as we talked about Oreos and Cereal …. lets take a look at that. So  yeah its yummy don’t get me wrong and like I said, enjoy a fricken oreo here and there (you need to find a balance) but do NOT eat the whole pack in 2 days haha. So when looking at cereal, have you actually looked at the ingredients in Captain Crunch? (I’m picking Captain because its one or was, one of my favs =)) Besides looking at how many calories are in the food and calling it done, I want you to grab a box of a sugary (usually Kellogg’s) cereal and go over to Kashi cereal. Look at the ingredients on the bottom of the nutrition panel. Do you recognize everything in the Captain Crunch? Do you in the Kashi? I bet there is less in Kashi as well. Now…… here is where people don’t realize. . . . yeah Kashi is $4 and Captain is probably $1 .. $2 I don’t know.. So with that and looking at the ingredents, I bet one of the first few ingredients in Captain is “Enriched Bleached Flour” .. Yup! Its exactly what it sounds like, I might as well go grab my flour, bring it down to the laundry room and make my own. sad to say but yes, its true… they bleach it. and I bet the ingredient sugar isn’t far behind it on the list. On the flipside, Kashi probably says something like “Whole Wheat rolled Oats” or something. Now that should like something healthy right ? … and it definitely doesn’t sound like a chemical shit storm… Pay attention to ingredients and look for as minimal as possible.

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  • Lets talk about nutrition (the main point). So which do you think will fill you up faster? A burger from a fast food place? Or a salad? Well the thing is, they both “fill you up” just depends on how long your going to stay full for, which is going to provide your body with the nutrients, vitamins and fiber your body needs to run at top notch and which one is healthier (because being healthy is the main goal here). If your keeping track of your calories (which you should be because you’d be surprised how much you actually eat sometimes). You will notice how easy it is to get up to 1800 calories by eating crap foods. I mean good grief, 2 chips ahoy cookies is 150 calories alone, and between you and me… I cant just eat two at a time, its usually like 4 or 5 ( which equals 300+ cal) haha. Whereas, if you were to cook up 4oz of chicken and some fresh broccoli or whatever veggie you’d like .. the calories is going to be around 180-200 in that. So now that you see you would get to consume more food by eating healthier foods, you have to stop and think about which one is going to “fuel” your body. 4 cookies or a piece of chicken and veggies. The choice is yours but I think I made my point… plus I don’t know about you… but id rather eat a lot, then only have a small amount of food and feel groggy all day.

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  • One more point, sure at first eating healthy sucks (been there, I used to live on ramen, Tostitos pizza and all kinds of horrible things that I usually don’t eat now .. only for a treat do I do that)  But once you start getting used to it, its really not that bad. You start to get creative in the kitchen, you get a fun cookbook, you start to have fun looking for different spices and herbs. Learn to make it fun, get the whole family in on it and don’t look at it as a chore, your taking care of yourself. I personally like to think that my body is the only one I get, I either spend the money on fresh food or I will spend that money at the dr. later on in life. You’ll also notice a significant change in things like energy, sleep patterns and much more.

Plus I saw brown rice, dry beans and frozen veggies at the dollar store … so don’t tell me its expensive, you’re making excuses.

And don’t feel like you have to do everything at once, I didn’t, take baby steps.. this way you don’t quit or get overwhelmed.

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2 Weeks Out!!

Man o man! Its coming up fast! Not going to lie, I’m a bit nervous but yet I’m excited as well. I’ve been basically preparing for this for a year and I’m only 16 days away from it. Here are my update pictures =)
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Also I must say .. I almost hate my cardio as much as I hate my fish but the combo is helping my stomach get flat. SCORE!

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These past few weeks have been rough, my diet continues to get harder, I keep getting more and more cardio added on, but …. Ive come to realize that its what I asked for, and will it be hard.. hell yes it will, but it will be worth it =)

Its time to get out of my head even when its screaming at me to stop … my heart is what keeps me going. The only excuse you have is the one you make!

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OOOHHHH also I got my jewelry!! and my mom just highlighted my hair so its all coming together quit nicely I think =)

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9 and 8 weeks

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Ha! Can you tell I’ve been busy and cant keep up with this! haha eh, its life. So here are my 9 and 8 weeks out pics and updates .. its getting difficult and the cravings are seriously insane. You’d think it would be simple not to crave food and just eat your chicken and veggies… but it .. its really not that simple especially since I have a nut butter addiction I’ve decided. hahaha.

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So with this whole competition this I keep saying that I feel like one of the “bigger” girls on the team that I’m on.. a lot of his clients have either done a show before or start off pretty fit to begin with.. and I was telling Evan that I wish there was just maybe one person in the same boat as me, fit, healthy but still had maybe a little to lose still… and this was his response.

…. ps I hate him when he says it like it is lol but I love him so much because it so true … (this isn’t his exact words but its pretty much a few conversations all wrapped into one )      he said, well that’s the difference, that’s why you have to keep pushing, you ARE that person that others will look up to and inspire. You ARE that person that is going to prove to others that its possible if you put your mind to it. BE that person. That’s what you’ve been doing all along anyways and its never stopped you, its never held you back, its supposed to be hard but you continue to learn through it and challenge yourself.

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haha so needless to say he is exactly right I also have realized Im on my own journey, not anyone else’s. I cant compare myself to a girl who is already 120 lbs, I have to compare myself to myself… that’s what this sport is about. Competing with yourself, making yourself better day by day, show by show and continuing to make changes within yourself. There will always be someone ahead of you and there will always be someone behind you in whatever you do. <— remember that!

So here they are .. Ill have another one up soon too since my 7 weeks out is on Thursday haha. Ops! I’m slacking on this blog sorry ya’ll .

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Remember you beautiful no matter what, believe in yourself 100% and do whatever makes you happy. The rest will fall into place! =)

ps if you know me, you know I’m a pumpkin freak! So all this pumpkin spice stuff coming out is KILLING me haha… but I did find Peanut Butter that’s is PUMPKIN SPICE!! BOOM I can eat that hahhaha (just cant kiss my boyfriend on those days since hes allergic haha. )

wpid-img_20140813_102600.jpgOMG RIGHT?!!! NOMNOM NOM NOM NOM NOM …. did I mention NOM !!!

 

Another funny thought … Ive been craving crap I don’t even normally eat .. like doughnuts.. I cant even remember the last time I ate a flippin doughnut .. like a year ago maybe? Buuuuuut, Ive been adding a little dairy into my diet here and there and I’ve been doing ok.. soooo might have to go get some flippin doughnuts at the end of all this! OHHH YEA! .. and by “might have to” I mean .. that’s happening! LMAO.

Breakfast Oats

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You’ll Need:

  • 1/2 cup dry instant oatmeal
  • 1/4 cup Blueberries
  • 1/4 cup red Raspberries
  • 1/8 cup slivered almonds
  • 1/2 cup Almond Milk
  • Chia and/or hemp seeds to sprinkle

Annnnnnd any other goodies you’d like to add would be juuuust fine!

Prepare oats to package, add goodies and milk and enjoy – cool thing about oats it you can pretty much put anything on it …

Other goodie ideas:

  • any fruit (blackberries, apple slices, banana, pear slices, pineapple, peaches, strawberries, ect)
  • Spices (pumpkin, cinnamon, nutmeg, stevia, vanilla extract. )
  • Milks (cows, hemp, almond, rice, soy)
  • Nuts and seeds (almonds, cashews, walnuts, chia, hemp, flax, pecans)
  • chocolate chips – yep! you just read that right hahaha

 

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Life is hard to balance at times …… (14 and 13 weeks out update)

Oh my gosh guys! Sorry life is definitely busier than usual but I’ll try my best to keep it updated! haha.

Between the training, cooking, eating (all I feel like I do is eat btw haha), work and everything else it is all I can do to just come home and not pass out right away …

Now, if you have been following me on instagram, you’ll know that my weight keep fluctuating and this is something I personally find extremely annoying and I know I need to learn not to let it get to me. … with that being said its a good thing I take measurements now and pictures every week because that’s the only way I’m really seeing a difference. But its a good difference! =)

Week 3 (14 weeks out from show.)

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Going into week 4 (13 weeks out from show)

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hardest part so far? … cardio on those damn stairs.. I tell ya we have a love/hate relationship right now .. and cravings OMG… I just want a PB and J lol….

MY CRAVING CRUSHERS:

  • Gum – deserts
  • mints
  • sparkling water!!! – look for no sugar/sodium/ nothing…
  • tea
  • spices

ooh that  list looks sad lol.

OH also… I have the best boyfriend ever! we past 4 years on the 4th of july … he got me this!!

oh…so … beautiful….

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Things to Jazz up a Smoothie!

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I don’t know about ya’ll, but I like smoothies, especially when I can put all kinds of goodies in it and have it still taste AMAZING! They usually are grate for the morning when your in a rush to make something and you can just pour a bunch of berries into the blender add a little ice and almond milk and Ta-da !

Here are some ingredients you may have used before but there are also some others that most people wouldn’t think of putting into a smoothie! Happy Blending!! =)

Fruits – pretty much any but here are some favorites.

  • Banana
  • Apple
  • Grapes
  • Blueberries, raspberries, blackberries
  • oranges
  • grapefruit
  • cuties (tangerines)
  • pomegranate seeds
  • dragon fruit
  • kiwi
  • pear
  • pineapple

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Veggies

  • Spinach
  • Kale
  • Any greens
  • Carrots
  • Greens powder mixes
  • Algae
  • Beets
  • celery

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Fats

  • Chia seed
  • Flax Seed
  • Avocado
  • Coconut oil or shreds
  • Nut butters – almond, sunflower, peanut, hazelnut etc..
  • shaved almonds or nut pieces (walnut, pecans, pistachios)

Protein

  • Protein powders (vanilla or strawberry is my favorite)
  • Tofu

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Other

  • yogurt
  • Almond / Coconut/ Hemp/ sunflower seed milk
  • cocoa or cocoa nibs
  • Spices – ginger, nutmeg, cinnamon, cloves
  • pumpkin puree ( unsweetened)
  • Stevia – this is a miracle worker lol… if something isn’t sweet enough this is a sugar substitute that’s calorie and carb free and its from a plant!
  • Oats or oatmeal
  • Cereal and granola
  • Grits and quinoa
  • Dates, dried fruit, cranberries, raisins.

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Meal Prep 101

 

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So I’ve gotten a lot of emails asking me how to meal prep…. therefore! I’m going to show you how easy it is, the trick is to do it all at once.

Meal Prepping is a great way to stay on track, especially when you are low on time and just want to grab something fast. Our first instinct is to go to fast food or something simple when were in a rush right? … So this way, you’ll already have it made and set to go so therefore your diet and all the hard work you’ve already put in with trying to eat clean and workout doesn’t go down the drain.

So what it basically is, is preparing everything you’re going to eat for either that week or more (depending on how much you cook). I like to do my meal preps about every week or even twice a week depending on what days I have off work.  In a nutshell- its cooking in bulk and eating left overs….

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First things first though, you’re going to need a good variety of Tupperware.

Then, you may be asking…. “but what do I cook???”

Well pretty much anything that your diet calls for… My meal preps usually consist of these things:

– LEAN PROTEIN ( chicken,  catfish, tuna, tilapia, salmon, shrimp, beef (shoot for the leanest you can find) , turkey, game meat(deer, elk) protein powders … eggs and egg whites would be good too. Hard boil them, it will make it easier too. )

– VEGGIES ( pretty much all is accepted. I like salads with different green blends, mixed veggies (frozen or fresh) zucchini, squash, carrots, celery, broccoli, asparagus…. you get the drift…)

– COMPLEX CARBS – Yams, sweet potatoes, brown and wild rice, quinoa, couscous, Oats, Whole wheat bread, beans.

– FATS (almonds, cashews, pistachios, avocado, coconut, walnuts, peanut and almond butters, flax, chia, pumpkin seeds, sunflower seeds, and oils and oil based dressings. )

– FRUIT – obviously you don’t have to “cook” these..  (pretty much any, Berries, apples, banana, peach, pear, orange, strawberries …etc. )

DAIRY- I don’t eat dairy for the most part, it makes me sick… every once in a while Ill have a Quest bar which has Whey protein isolate in it and I seem to do fine. If your going to add dairy, pick these! ( Low fat mozzarella, low fat cottage cheese, Greek yogurt (shoot for plain and add your own goodies!), low-fat milk and creamers for coffee and whatnot  )

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Now that we’ve got the basis of whats pretty much “healthy” and whatnot, how much do you cook? ? ?

Well that all depends on how many days your prepping for. You can do an entire week or a few days. Up to you. Best part of this way of eating (notice I didn’t say diet) is that you DONT STARVE and your constantly eating to rev up that metabolism to ultimately .. lose weight or gain muscle. You ideally want to eat every 3 to 4 hours so that makes about 5-6 meals a day. Now these meals .. since there are more than your average three, are going to be smaller in size, but that’s ok because every 3 hours your going to eat more.

Here is a basic every day meal plan for me currently.

Meal 1: Oats with 1 banana

(this is the time I workout usually)

Meal2: Protein Shake with a piece of fruit

Meal 3: 4oz grilled chicken, 1 cup brown rice and 1 cup mixed veggies

Meal4: 4 oz fish, Big salad with as much veggies as I want. 2 tbsp. oil based dressing  (you can add in a complex carb here if you’d like )

Meal5 : 4 oz turkey, 1 cup veggies (add carb if wanted)

M6: Protein Shake

SO in example I really only need to “prep” 3 meals per day. The oats and shakes take like 2 minutes for me to make on the spot … So when prepping keep in mind how much you actually need to make. Now I’m not saying to follow THIS plan, this is just an example .. Do what you want, make it fun, add in some fricken cottage cheese ( man I miss that stuff haha) and make it YOUR meal plan and make the food towards Your Goals!!

So basically cook like your having a party or barbeque haha. Light up the grill and grill up some chicken and turkey burgers, meanwhile while that’s going, cut up salad and veggies and also have either some rice on the stove or a few sweet potatoes in the oven. Its really quite simple, just start cooking and see how it ends up. Use different spices so things don’t always taste the same or seem bland. (I like Mrs Dash a lot because its salt-free yay!)

Put it all in Tupperware and you can even mark what day they are for on the containers if you want. The more organized you are the easier it gets. Preps usually only take me an hour (that’s 4% of my day) .. You have time, just find or make the time =)

Also, get creative, find new recipes and learn to have fun with it =)

HAPPY PREPPING!

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ps. I do a lot more “prepping” and what not on my instagram! FOLLOW ME! @amanda_fit_

 

 

Tip of the Week #16 Shop the outside Perimeter

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Some of you may have heard of it, some may have not.. But usually when starting a diet, wanting to live a healthier life or even talking to someone about making “healthier lifestyle changes” you often have heard to “shop the outside perimeter of the grocery store.” Here is why shopping the outside is a good KEY towards eating healthy.

1. Hello Produce! This is the FIRST section I always head to! Fresh fruits and veggies are always good to have on stock and usually should be something you buy on a constant basis. (don’t buy too much because it goes bad fast too … This is also a good sign its a good food to put into your body… think about how long a box of crackers sits on the shelf at the store, then at your house and so on.. ) Also try new stuff you may have not tried before. (leeks, eggplant, kale etc..)

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2. Meats – Lean meats are the best, things like beef, chicken, turkey, bison, seafood and other good sources of protein.

3. Bread is a tricky one because not all the stuff over there is “healthy” ahem … cakes, doughnuts, pre-made brownies… go for 100% whole wheat bread, sandwich thins or gluten free breads. All the other stuff…. skip it!

4. Dairy… Yogurts (not Yoplait!! …why? Waaay to much sugar and crap!) shoot for Greek yogurt, coconut milk yogurt and ones not full of syrups. Grab some plain yogurt and put things like your own fruit, peanut/almond butter, nuts, and seeds on it. Low fat cheeses, low fat milk or almond/coconut milk. Cottage cheese, eggs and egg whites in this section.

Now with that being said, there are some great things lurking within the middle isles too… Don’t forget your Brown rice, nut butters, beans and canned tomatoes, tuna, and oats.

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Needless to say, don’t forget things you need and one cookie or two really wont kill you. Make it a “treat” and you’ll be golden. . . . Happy shopping! =)

My Current Meal and Supplement Plan (Fitness Comp Prep)

A lot of people have been asking what my diet looks like, what I eat, when I eat and how they can get their metabolism running faster… the key is to eat super clean foods every 3 hours so your body doesn’t even have a chance to feel hungry. I also focus more on counting my macronutrients (protein, carb, fiber and fat) more than my calories..

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… so here it is!

I always make sure I drink 8oz water right when I  wake up.

Supplements at waking:

  • 200-300 mg caffeine (or a pre-workout, depending on my mood)
  • 500-1000 mg Green Tea Extract
  • 1-2 g Acetyl-L-Carnitine
  • 1000 mg White Kidney Bean Carb Intercept

Meal 1: (don’t wait more than 30 min to eat after you wake up)

  • 1/2 cup Steel Cut oats prepared with water.
  • Splash of almond milk
  • 1/2 banana cut up inside it for sweetness
  • sprinkle of cinnamon =)

***This is usually the time of day I workout (around 60-90 min)***

Meal 2: (Post-workout)

  • 1 scoop protein powder of choice. Mixed with 10 oz unsweetened Almond milk. 1 scoop glutamine powder, 1 scoop greens, 1 scoop carbohydrate blend, and 1 scoop BCAA’s.
  • With other 1/2 of banana.

Supplements :

  • 1 Multi-vitamin
  • 1-2 g L-Carnitine
  • 1000 mg White Kidney Bean Carb Intercept

Meal 3:

  • Medium size salad with 2oz grilled chicken/shrimp or turkey (usually cut into chunks)
  • 1 cup brown rice or quinoa. (or 1/2 baked sweet potato)
  • 10 almonds.

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Supplements :

  • 200-300 mg caffeine
  • 500-1000 mg Green Tea Extract
  • 1-2 g Acetyl-L- Carnitine

Meal 4:

  •  1 scoop protein powder of choice. Mixed with 10 oz unsweetened Almond milk. 1 scoop glutamine powder, 1 scoop greens, and 1 scoop BCAA’s.
  •   1/4 avocado
  • 1 cup of  carrots or 3 celery sticks (or both haha)

Meal5:

  • 3oz Grilled Salmon/Tilapia (seasoned with Ms. Dash – no salt)
  • 10 spears of Asparagus
  • As big of a dinner salad as I want! …. (Dressings I use are all oil based – usually Newman’s own or Annie’s Brand.) about 2tbsp. I also add salsa sometimes too (its healthier than dressings…)

Supplements:

  • 2-3 g CLA
  • 2-3 g Fish oil

Meal 6:

  • 1 scoop protein powder of choice. Mixed with 10 oz unsweetened Almond milk. 1 scoop glutamine powder, 1 scoop greens, and 1 scoop BCAA’s.
  • 1/2 cup nuts or seeds (almonds, cashews, pecans, pumpkin, sunflower)

Supplements before bed:

  • 2-3 g CLA
  • 2-3 g Fish Oil
  • 2-3 g Glutamine

meal plan555

WATER WATER WATER ALL DAY!!!!!! DRINK UP

**The supplements and meal plan that I’m on is geared towards my goals for preparing for the fitness competition. I’m not stating that people should take these supplements because everyone is different and have different goals. This is just what I do one a every day basis and it works for me. **