I'm now 132.4lbs. (down 1.5 from last week) and my bodyfat is now 17.9% (down 1.3%). This is all great news, however when I prepped for my last contest, I was at 14% six weeks out. I can either let it get me down, or I can let it get me fired up and fight even harder. I'm choosing the later.
Needless to say, to keep things moving, this week brings lots of changes to both diet and workout:
Diet
- Breakfast is now 4 oz. sweet potato (instead of oatmeal)
- Afternoon snack is now 3 oz. chicken and 12 almonds (instead of protein shake)
- No more berries with shake
- Cardio -- 50 min. 7x/ week (I talked Jodi out of 55 min. 6x/week...which will probably be next week)
- No more steady state cardio -- interval running everyday (0 incline, 1 min. hard/ 1 min. easy)
Current Daily Diet
Breakfast (eaten before workout at 5am)- 5 egg whites, 4 oz. sweet potato
Post-workout (approx. 7am): - protein shake
Lunch (noon-ish) - 6 oz. tilapia, 1 cup green veggies, 4 oz. sweet potato
Afternoon snack (3pm) - 3 oz. chicken, 12 almonds
Dinner (6pm)- 6 oz. tilapia, 2.5 cups green veggies
Evening snack (9pm) - protein shake, 12 almonds
I think all of these changes will really start moving the bodyfat. Now I need to focus on getting a new bikini, picking my music and practicing my T-walk.
Have any tips or tricks you'd like to add? I'm all ears!! :)
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