Skip to main content

Bikini Contest Prep // 8 Weeks Out // Sample LEG Workout

Hi friends! Thank you so much for following along on this fitness journey of mine.  This Saturday marks 8 weeks out from the bikini competition.  I guess this is where the rubber meets the road so to speak because I have more tweaks to my training and diet.  I weighed in today (May 8, 2014) at 108 pounds and 19% body fat.  We will be measuring every 2 weeks. 

Back on April 1, he measured me at 25.5%, so I've lost about 6% body fat in 6 weeks.  I was also 113 pounds, so I'm down 5, but I've gained muscle I'm sure.  I'm aiming to get to about 10% body fat, so my trainer said he wants to modify my diet.  Well, it's already so strict, I didn't want him to cut anything, so I had to fess up that I'm still adding a small amount of peanut butter to my pancakes (and sometimes I eat those twice a day) and I sometimes only get 4 of my 5 meals in.  He was very stern about "peanut butter is not on the meal plan" and explained that everything I put in my body counts and makes a difference. Also, getting in those 5 meals is crucial because eating so often is revving up my metabolism and skipping a meal (for me it's usually the last one) causes my body to store more fat instead of burning it. 

Here's a reminder of the MEAL PLAN I'm on.


For me, I've been eating:

7:30 - 8:00 a.m.  1/2 cup ground oats, dash of cinnamon, 3/4 cup All Whites, 1 real egg white, splash of water (less than 1/4 cup) and make it into a pancake.  I spray the pan with spray coconut oil.

11:00 a.m.  5 oz. chicken (I buy frozen chicken breast and microwave them on the defrost setting- this makes them juicy and not overcooked), 1/2 cup brown rice, 1 cup broccoli or green beans

3:00 p.m.  5 oz. chicken, 1/2 cup brown rice, 1 cup broccoli or green beans

6:00 p.m.  5 oz. fish (I buy frozen Mahi Mahi and cook it in the skillet), 1/2 cup brown rice, 1 cup broccoli or green beans

9:00 p.m.  protein shake

It's this last shake that I need to get in.  I have had cheerios (oops!) a few times or my pancake with peanut butter, but no more.  Eating this way honestly hasn't been that bad (or as bad as I thought it would be).  Once I figured out how to cook my chicken so it wasn't bone dry, I enjoyed it more. Also, I know I COULD eat whatever I want really- I'm CHOOSING to do this because I want to see the results.  I LOVE the impact this eating/exercise plan is having on my body.  I'm almost 40 and getting into the best shape ever.  

:: WORKOUTS :: 

We are upping my cardio to 45 minutes 5 days a week.  He actually recommended 5-6 days, but dang!  AND finally, we are training together about 4-5 days a week- up from 3.  I'm doing the cardio right before or after our workouts just to get it over with for the day.  

This has me pooped people!  I definitely need my sleep or I'm so out of steam in the mooring for the workouts.  These exercises we do are killer.  My heart rate is up the whole time, with maybe a minute rest after 3 sets.  

To give you an example, we worked LEGS today.  I did:

Inner leg machine (20 reps x 3- 40 pounds?)
Outer leg machine (20 reps x 3- 40 pounds?)  Not too bad, weight isn't that heavy.  Maybe I should up it next time?

via

Walking lunges (probably 200- I lunge up and down the gym 4 times.  No weight.)
Tire Tipping (outside- down a long row- up and back- 3x) That tire is f*&king heavy.  And dirty.  My hands were gross. 

via

Sled Pushes (outside- down a long row- 3x pushing, then pulling it backwards 3x- not sure the weight, definitely not as much as pictured below- maybe 25 pounds??) Feeling like a sweaty beast.  A strong sweaty beast.

via 

Step-up on high step (15 on each leg x3)
Step-up on even higher step (12 on each leg x 3)  OMG- I'm short remember??!! 
Bike for one minute (x3)  Never has one minute felt longer.

Kettle Bell Plie Squats (30lb) my feet were each on a step, and I had to touch the kettle bell to the ground (15 reps, 3x) Dang these hurt, I have to stop mid-way through for a quick second.  Legs on fire.
Bike for one minute (x3) Are we done yet?!?! 

via

Then off to 45 minutes on the treadmill.  I alternated walking briskly at 3.8 no incline and incline at 15% at 2.5. 15% is as high as their treadmills go. Sweaty.  Sweaty.  Sweaty.  And hungry.  The end.  Until tomorrow.















Comments

Post a Comment

Popular posts from this blog

40 Day Fat Loss Challenge

At the beginning of last year (2014), I challenged myself to get in shape for my first ever NPC bikini contest and reached that goal after 5 months of training (July 2014).  Since then, I'd been pretty much slacking on the diet and workouts, but by October 2014, I was not liking how I felt physically when I had gotten used to being in great shape.  My weight was creeping back up and my muscle was turning into fat.  In November, I started back with my trainer and by December had started embracing my bikini meal plan again, but not nearly as strictly and not without lots of "cheats".  It was the holidays after all.  And I like to eat as much as the next person. Read more »
Post a Comment
Read more

Mustard Lemon Chicken with Thyme

If you've been following along this blog for long, y'all know how much chicken we eat around here. Last week, I shared how we typically grill up a bunch of chicken and then add it to our salads throughout the week.  I'm keeping chicken on my menu, but I wanted to find more interesting ways to prepare it.  I'm sure you know how boring chicken breasts can be if they're not salted, flavored with herbs and spices, or added to a salad with dressing.  Today, I'm sharing a recipe for Mustard Lemon Chicken with Fresh Thyme as a healthy alternative to salting the heck out of your chicken.  I've partnered with Sunkist Lemons on this post and if you want more info about sodium and reduced-sodium recipes, check out their website .  I practically cut sodium out of my diet these last few months, and truthfully, I don't miss it.  I do use salt-free seasonings, but here, a little bit of lemon goes a long way toward brightening and adding flavor to this dish.   And s...
Post a Comment
Read more

40-Day Fat Loss Challenge (Day 14 Update)

It's time to check in and update my progress for the 40-Day Fat Loss Challenge I entered at my gym.  For my body fat percentage, I'll use my trainer's caliper measure since I won't have access to the machine until the 40 days is up.  The machine measured about the same as my trainer anyway.  My goal is to lose at least 1% body fat each week so that at the end of the 40 days (nearly 6 weeks), I'll have gone from 24% down to 17%.  I'm on track for that now, but would love to get closer to 15%.   PROGRESS Day 1:  24% body fat (112.4 pounds) Day 7:  22.4% body fat (110 pounds)  Day 14: 21% body fat (109.4 pounds)  (These numbers reflect what I weigh when I weigh-in at the gym mid-morning.  My weight below I take first thing in the morning when I wake up, so it's slightly lower.)  Below is a picture of where I'm at as of Day 13.  I didn't take a good "Day 1" picture, so the "start" is from December, but it's a good representation o...
Post a Comment
Read more