16 weeks from 1st bikini show meal 3 eggs, beans, vegetables

16 Weeks From Show: Maintaining Muscle

Not much changed in week 16 from the last few weeks. You will notice that the weight training and cardio stayed the same. I forgot to list in the last few weeks that I had 1 day of an abdominal workout.  Week 16 was increased to 3 days. The meal plan high carbohydrates day was removed. That was not a disappointment for me because I felt like I was very full all the time. I did enjoy the popcorn.

  • Physical training
    • Weights
      • 6 days a week
        • 2 days of legs
        • 2 days of shoulders
        • 1 day of chest
        • 1 day of back
    • Cardio
      • 2 days a week
        • 1 day elliptical with a leg band – 20 mins16 weeks from 1st bikini show meal 1 oats, blue berries, eggs, vegetables
        • 1 day elliptical without a leg band – 20 mins
      • 2 days a week
        • Sprints on treadmill – 8 intervals
    • Abs
      • 3 days a week
  • Meal plan cycle
    • No more high carbohydrates day
  • Earned meal
    • 1 meal of 1 day a week – I get asked if I get to include alcohol. Yes, for this meal, I have either 1 oz of hard liqueur or 4 oz of wine.
  • Lessons
    • Body Alignment – I can tell when I am in a correct body alignment for lifts because I can complete the lift and my body feels great. For example, I was performing a bent over barbell row and my lower back started to bother me. My coach is always reminding me to stick my gluts out and have my core tight. As soon as I pushed out my gluts and pulled my core in, the pressure on my lower back was gone. I trust many people have already discovered this, yet for me it was amazing. I don’t like back problems and the more I can strengthen my back for the future, the better.
    • My coach has taught me the importants of the stretch in weight lifting exercises. What I never thought about was getting a full stretch on an abdominal exercise. I was doing a abdominal crunch with my feet on the floor and my back on a exercise ball and learned to lean back to get the stretch and then come up for the crunch. It is funny how the small things add up.

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