15 weeks out from 1st bikini show fitness boulders stretching

15 Weeks From Show: Maintaining Muscle

Only a few things changed from last week. 15 weeks out from 1st bikini show updates. The weight training and abdominal exercise remained the same. The cardio plan increased from 2 to 3 day of each elliptical day and sprints.

  • Physical training
    • Weights
      • 6 days a week
        • 2 days of legs15 weeks out from 1st biniki show elliptial machine fitness boulders
        • 2 days of shoulders
        • 1 day of chest
        • 1 day of back
    • Cardio
      • 3 days a week
        • 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 cycle
    • Same
  • Earned meal
    • 1 meal of 1 day a week – This meal changed to be either a high carbohydrate or a high fat meal. That means pizza was not an option because it was high in both carbohydrates (bread) and fats (cheese)
  • Lessons
    • Rest in between sets – I had no idea that the resting within a set and between a set where so important. Before I would move on to the next exercise or wait long enough to drink some water. Now I time my rests and more consistent with my sets.

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