1 month to go to UFE Halloween Mayhem!!!!

Ok so I’m a little excited. Firstly this morning started off fantastically with a 1 pound weight loss after carbing up (I am seeing a pattern that I actually drop weight the day after the carb up… weird) and secondly I added pumpkin pie spice to my morning coffee which is about 2 cups of coffee + 1/4 c. skim milk + 1 pkg splenda and now featuring a dash or 3 of pumpkin pie spice. Love it! Thirdly, I have one month left to my first ever fitness competition!

Coffee with pumpkin pie spice

This last month is so crucial to success and I have a big to do list/plan that I will share with you. Please take this in the context that this is my first competition, I am designing my own diet and training plan and everything I do is based on lots of research but little to no experience other than talking to helpful people. So with that in mind this is my plan:

  • Cardio 5 – 6 times per week, at least 3 sessions of 50 mins on the stair climber and 2-3 other sessions including sprints on high carb days
  • Weights 5 days per week
    • Legs – 4 rounds of super sets with a hamstring and glute focus, 1 minute rest between sets, keep the weights as heavy as possible
    • Push and abs – high reps (12-20) of push-ups and lighter weight exercises plus 2 heavier sets and 3-4 sets of ab exercises hitting all different areas
    • Pull – start with heavy weight in 8-12 rep range doing one set each for lats, rhomboid and combination, then 3 sets of 15-20 reps lighter weight, same grouping
    • Legs – circuit of 6-7 exercises at least 2 plyometric moves and only 30 seconds rest between exercises, 2 mins rest between circuits
    • Shoulders and abs – 5-6 exercises alternating high and low rep ranges depending on type of exercise hitting all three deltoid head then 3-4 sets of abs
  • Diet
    • Continue carb cycling with 2 days low carb, 1 day high carb, 3 days low, 1 day high
    • Focus more on timing the carbs on the high carb days around breakfast and pre- and post- workout with lower carbs the rest of the day
    • Currently eating 1600-1800 calories per day, drop range by 100 calories per day each week going no lower than 1300 calories on a low-end day
    • Absolutely no gluten
    • Cut out milk/dairy 2 weeks pre-contest
  • Tanning 3 times per week with a tanning accelerator
  • Use a pro tanning product day before the show (maybe Jan Tana?)
  • Make sure bikini fits and bling it out
  • Find/make a costume for the costume round – IDEAS PLEASE?! – I was thinking of being a flower fairy or a super hero… thoughts?
  • Buy clear plastic heels and practice walking in them toe to heel (yes I apparently have to re-learn house to walk
  • Decide on poses and practice them

If this looks like a daunting list that’s because it is! I feel a little overwhelmed, but I have come this far so there is no turning back.

I will post more progress pics tomorrow,  I think I will start posting them every friday so that you can see what the progression is leading up to the competition.Now, I promised you a recipe for the awesome Oatmeal that I had on my carb up day yesterday… so here it is:

Raspberries and Cream Oatmeal

Raspberries and Cream Oatmeal

The ingredients are:

  • 1/3 c. large flake oats
  • 1/2 c. water
  • 1/2 c. egg whites
  • 1/4 c. skim milk
  • 1/2 c. raspberries (frozen or fresh)
  • 1 pkg. splenda (or sweetener of choice to taste)
  • 1 -2 tbsp. 2% plain greek yogurt

Directions:

  1. Combine water, egg whites and oats in a sauce pan and bring to a boil over high heat stirring frequently.
  2. When boiling, turn heat to low and simmer until very thick while stirring frequently.
  3. Add the splenda and raspberries and stir to combine and break up the raspberries throughout.
  4. Add the milk which will thin in considerably and bring back to a boil until desired thickness is reached.
  5. Serve in a bowl and top with the greek yogurt and a couple extra raspberries if you want to be fancy.

Nutritional Information:     Cals – 340     Carbs – 43 g      Fats – 5 g     Protein – 32 g

* if you use caloric sweetener remember to add that into the calories and macro count.

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2 thoughts on “1 month to go to UFE Halloween Mayhem!!!!

  1. Pingback: Saturday cardio and self sabotage | On The Go Fitness

  2. Pingback: UFE Halloween Mayhem | On The Go Fitness

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