14 Weeks From 1st bikini Show Fitness Boulders Meal 4 Shrimp

14 Weeks From Show: Maintaining Muscle

Weight training, cardio, and abdominal (abs) exercise remained the same from last week. This week the meal plan daily macros changed. The fats were decreased by 4 grams (g). Carbohydrates were increased by about 14 g. Protein was increased by about 4 g. This week I experimented with my 4th meal. Instead of fish, one day I had scallops and one day I had shrimp. I decided that I like shrimp the best and will be having shrimp for my protein in meal 4.

  • Physical training
    • Weights
      • 6 days a week
        • 2 days of legs
        • 2 days of shoulders
        • 1 day of chest
        • 1 day of back
    • Cardio
      • 3 days a week14 Weeks From 1s Bikini Show Fitness Boulders scalup meal 4
        • 3 day elliptical with a leg band – 20 mins
      • 3 days a week
        • Sprints on treadmill – 8 intervals
    • Abs
      • 3 days a week
  • Meal plan – Daily Macros
Macros Fat Carbs Protein
Week 15 44 215.6 175.3
Week 14 40.8 229.4 179.6
  • Earned meal
    • 1 meal of 1 day a week – I will have 2 more of these meals before I will be removing this option until after the show.
  • Lessons
    • Post contest rebound – I had asked my coach for topics to study and she suggested post contest rebound. Post contest rebound is gaining a significant amount of weight in a short amount of time. A few tips that I have learned include:
      • For the same number of weeks you take to decrease your macros to use that same number of weeks to increase your macros. This is to increase the metabolism.
      • After a show, get right back in to the workout routine. For example, if you increase your cardio going in to the show. Reverse after the show and decrease the cardio.
      • If an earned meal is eaten as soon as the show is over. Eat only enough that you will be hungry for your next meal within 3 hours. Three hours is because I am on a meal plan were I eat every 3 hours.

Leave a Reply

Your email address will not be published. Required fields are marked *