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Progress & Goals
95.6 Lbs.
LEAN BODY MASS
25.4 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
My Nutrition Program View My Full Nutrition Program
This is NOT a "how to lose weight fast" type of diet. This is the kind of plan that it maintainable throughout the year!
This meal plan is designed to progressively change overall body composition (lower body fat percentage.) I'm not looking to compete, I don't have to be down to a specific BF% by my end goal date. Ideally, I'd like to be in great shape by the summer and still be able to maintain that fit state throughout the year. I've done enough yo-yo dieting, I've been super strict and not had a social life and looked great. But when I was burnt-out, everything changed. So here's my new approach - slow and steady wins the race.
Breakfast:
3/4 cup oatmeal
1 cup berries or one whole banana
4 egg whites
AM Snack:
12 almonds
5.3 oz greek yogurt (6-7 g sugar ok)
1/2 cup berries
Lunch:
4 oz chicken (or turkey or tilapia; lean protein)
1 cup veggies (peppers, broccoli, spinach, mushrooms, etc.)
PM Snack:
1 Quest Bar (my absolute favorite part of the day!!!)
1 small apple (you can subsitute an orange or other fibrous fruits)
Dinner:
4 oz turkey or chicken (lean protein)
4 oz sweet potato or brown rice/pasta (carb)
1 cup veggies (asparagus, broccoli, etc.)
My Supplement Program View My Full Supplement Program
Supplements are exactly what they sound like - supplemental to your success!
I start with omega 3's - I personally take MRM Omega-3.
A multivitamin is also important - I like to take the Bodybuilding.com Women's Multi, although I do also like Optimum Nutrition's multi as well.
As far as protein goes - I like to 'mix' this up a bit - I love cinnamon-flavored protein. If you haven't had the new Cellucor protein - try it! It's delicious. They also make a Peanut-Butter-Marshmellow flavor that is to die for. Gaspari Myofusion is also one of my personal favories - banana cream is amaaazing. If you bake with protein, this brand has a great vanilla (and cinnamon) flavor that tastes really good in home-made protein bars. (Check out Jamie Eason's home-made protein bar recipes!)
I also like taking casein before bed - Dymatize Elite Casein (cinnamon bun!) is what I personally use - I usually mix this with less water than whey protein, and it turns into a protein pudding. If you want to get really crazy, try protein fluff (mmmm!) www.bodybuilding.com/fun/protein-fluff-3-quick-and-easy-recipes.html
As far as pre-workouts go - I typically don't take these unless I'm working out in the morning - BSN N.O. Xplode (I prefer the watermelon flavor) is one of my favorites.
My Motivation Program View My Full Motivation Program
Being surrounded by extremely fit people is my motivation!
I've met some incredible people while working at Bodybuilding.com. From fitness models like Kris Gethin and Jamie Eason to normal people like you and me. Real people with REAL results. The way I get inspired and motivated is by looking through the transformation stories on Bodybuilding.com. So many people have made positive changes. When I see that someone has lost 50-100 pounds, I always get grounded and think - what the heck is my excuse? If I'm ever having a non-motivated day, jumping on the site and reading a few articles always gets me motivated.
Another thing that keeps me motivated is surrounding myself with like-minded people. Finding a training partner to hold you accountable is a huge help. Finding a Bodygroup also does the same thing (if you stay active on there!)
Roumena21 updated her motivation program.
I've met some incredible people while working at Bodybuilding.com. From fitness models like Kris Gethin and Jamie Eason to normal people like you and me. Real people with REAL results. The way I get inspired and motivated is by looking through the transformation stories on Bodybuilding.com. So many people have made positive changes. When I see that someone has lost 50-100 pounds, I always get grounded and think - what the heck is my excuse? If I'm ever having a non-motivated day, jumping on the...
Go to motivation programRoumena21 updated her nutrition program.
This meal plan is designed to progressively change overall body composition (lower body fat percentage.) I'm not looking to compete, I don't have to be down to a specific BF% by my end goal date. Ideally, I'd like to be in great shape by the summer and still be able to maintain that fit state throughout the year. I've done enough yo-yo dieting, I've been super strict and not had a social life and looked great. But when I was burnt-out, everything changed. So here's my new approach - slow and...
Go to nutrition programVisitor Comments
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