Again, the idea was for me to add on muscle and now I am going to take off some body fat so that I look lean and mean.
The first change my trainer made was my nutrition. Remember, nutrition is about 80% of your success so it should be the first thing you look at when you want to make changes to your body.
Here’s what my meals look like now:
1 egg + 3-4 egg whites
Post Workout Snack
1 scoop protein powder
1/2 c coconut water
4 oz chicken/turkey
2 cups spinach/kale
3 oz tomato
3 oz cucumber
1 T coconut/flax oil
3 oz broccoli/asparagus/brussel sprouts/green beans
1/2 T coconut oil
3 oz chicken
6 oz steak/chicken
1.5 scoops protein powder
My workouts have changed a little bit, too.
Instead of doing heavy breakdown sets of 5 after three rounds of 12 reps, I am keeping the weight the same or a little lighter and aiming for 15-20 reps. My reps are also a little faster at times to add in some cardio and explosiveness, but I still have to focus on really isolating the muscle and squeezing during other reps. I’m also back to working out five days per week instead of three.
Here is a look at my measurements from day one of lean phase until now.
Right now, we measure every week in between. I’m going to share a video this week of my trainer Keith measuring me so you can see the way he measures shoulders, chest and thighs specifically. I learned to measure differently, so I think you might appreciate seeing the correct way!
I’m really excited for this phase because I feel like changes are happening faster and I feel so much better with eating less carbs. I’m going to do a quick roundup each Friday to share what my food/training was like for the week since so many of you are asking. If there is something specific you want me to get a video of or highlight, please leave me a comment.
How are you getting ready for bikini season?