Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
Keeping the balance and maintaining!!
Also follow me @ http://www.facebook.com/LizBNPCCompetitor and Youtube/instagram/twitter @cheezziitt :)
Lack of progression leads to boredom and inefficiency. When you have intent and order to your workouts you are able to sculpt your body to you goals. It is your daily routines, workouts and nutrition that builds from one on to the other, a sequence that each day matters. It is important to keep balance with your workouts simultaneously focusing on exercises that stimulate growth in your “problem” areas. Keep your workouts efficient by understanding your workout before walking into the weight room. Recognize how you will progress in sets and reps specifically to how you feel that day, review mechanics and tools to be used, acknowledge the expected contractions and training effect. Take control of your work out, it is you who is the ‘artist’.
My Nutrition Program View My Full Nutrition Program
Knowledge is power when it comes to eating right!
My first step in the right direction to eating clean was when I became aware of my 'poison'. It took about 8 years of living through many rough patches that I reached out for help. I had a food sensitivity test done resulting in sensitivities to gluten, corn, yeast, sugar, almonds and walnuts. I thought I was a goner....but little did I know this was a blessing in disguise. After all my findings on my restrictive diet and the help of my coach Casie SHepard IFBB PRO, I added 'safe' carbs and bam my energy, ambition and strength soared. I also realized two huge mistakes I did on a daily basis, something most women are guilty of- Not eating frequently and enough and not drinking enough water. Just simple moves like eating small meals every 2-3 hours and carrying a water bottle around made a HUGE difference. Now with a solid understanding and focus on my nutrition the sky seems limitless. My body is very responsive which allows my nutrition to be a key factor to how my body is sculpted. On or off season healthy nutrition can never be neglected. What works best for me, is 3 day carb cycling, high carbs on leg days, lower carbs on off days, and medium carbs on all other muscle groups .
Food Meal 1 4 servings egg whites, scallions and pepper 4:30 1c white rice cooked Pre-workout 2 tsp coconut oil Meal 2 1 scoop whey protein - Vanilla 7am 1/2c oats Post workout 1/2tbsp coconut oil 1 tsp Vanilla Extract 1 tbsp splenda 3 fish oil capsules Meal 3 4oz ground lean turkey and cumin 9am 3/4c cooked brown rice 2 c Spinach 50g avocado Meal 4 4oz white fish + Ms. Dash lemon Pepper 12pm 1 c broccoli 3/4c cooked brown rice Meal 5 4oz chicken and garlic powder 3pm 2 c Spinach 1/2tbs coconut oil 3 fish oil capsules Meal 6 ‘brownie’ -- 1 scoop whey protein + 1 egg white (in magic bullet mix all ingredients with ¼ water )
Sample of what my Moderate Carb Day could look like:
5:301/2c oats (magic bullet) + 1 tbsn Splenda
5g unsweetened dark coco (microwave for 20s intervals stirring until you get your desired consistency) Meal 7 before bed 4oz lean steak - Grilled 8pm 6 Grilled asparagus 50g avocado
My Supplement Program View My Full Supplement Program
These may vary through out the year.
Pre workout Shake
BSN -No Explode
Body Fuse Cre-8 (Creatine)
Force Factor Glutamine
Post-workout Protein – BSN Vanilla Isolate
Throughout the day:
1 gallon of water with Extend BCAAs
Opti – Women’s Multi Vitamin + Fish Oil morning and evening meal
Calcium+ CLA+ Body Fuse Joint Restore (Glucosomine) – Opposite meals of my multi/oil
Evening Protein Brownie – BSN Chocolate Mint
Mineral Suppliment + Body Fuse Lean Dreams -- right before bed
My Motivation Program View My Full Motivation Program
To keep improving while motivating and helping others do the same!
I was embarrassed and even scared for change but I am glad I took the first step to this lifestyle. I have gained a strong passion to show I am real and anything can be achievable. I made it to where I am now with lots of support and making this fit life fun. I truly believe it’s a journey and I love telling my story so I can inspire others; because everyone can do it with the right mind set and tools! I especially want to inspire women striving to gain muscle, live healthier and happier. I believe smiles, drive and overall healthiness are contagious! Thank you for this opportunity, and the chance to spread the fitness bug! :)
Team Elite Member: Currently working with IFBB Pro Casie Shepard - http://www.facebook.com/casie.shepherdhttp://www.facebook.com/casie.shepherd