weights

3 Weeks From Show: Body Fat Reduction

Completion of another amazing week. The weight training and cardio days have remained the same. There was a small meal plan daily macro change for most days. I had a high carbohydrate day to keep my metabolism up. There was a lesson in tanning and bed sheets that you get to read below.

  • Physical training
    • Weights
      • 6 days a week
        • 2 days of legs
        • 2 days of shoulders
        • 1 day of chest
        • 1 day of back
    • Cardio
      • 4 days a week
        • Stair climber – 45 minsstationary bike pedal
      • 3 days a week
        • Sprints on treadmill – 12 intervals
        • 30 min moderate – 15 min on incline and 15 min on elliptical with leg band
    • Abs
      • 1 super set of 2 abdominal exercise at 3 rounds – every day
      • 1 set at 3 rounds of mountain climbers using the row machine seat for the feet sliding motion
    • Glutes
      • 1 super set of 2 glute exercise at 3 rounds – every day
        • Increased the weights
      • Meal plan
        • Macros– Daily Macros in grams (g)
Macros Fat (g) Carbs (g) Protein (g)
Week 4 31.5 139 158.5
Week 3 21 108 162
  • Lesson
    • Bed sheets – Since the show that I am competing in is for 2 days (Friday and Saturday), I will have the spray tan on overnight. However, the spray tan can stain the bed sheets. Therefore it is recommended to put old sheets. Should they get stained they are okay to through away.
  • Show tasks

Reached out to make-up artist for both day appointments.

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