SHARING IS CARING!
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Achieve peak performance and look your best with this detailed training and nutrition plan

Got a goal of showing off your hard work in the spotlight? Whether or not you actually plan to take the stage in a bodybuilder or bikini competition, achieving the lean, muscular competition figure is desirable for many people.

To do that, you will need to drop fat without losing your hard earned muscle. Don’t forget to take some “before” pictures, because you are going to be blown away by these results!

salad

You can find the 12 week guide to getting a competition body here:

If you’ve always wanted to hit the stage in a bikini or figure competition, this is your time! Our comprehensive plan includes the ultimate workout, nutrition, and motivational tips to help you get a winning physique in just 12 weeks. Give it a try—even if you’re not ready for the spotlight, you’re guaranteed to get into the very best shape of your life. And that’s a goal anyone can aspire to!

……………….

Phase 1: Weeks 1–4
Follow the meal plan outlined here, which also includes a Food Swaps guide (on page 3). In addition, try to consume at least one gallon (16 cups) of water a day. And a limited amount of sodium helps regulate body fluids, so don’t be afraid to use low-calorie condiments like mustard and hot sauce.

Breakfast

4 egg whites
⅓ cup (uncooked) instant oatmeal
10 almonds
Totals: 240 calories, 20g protein, 22g carbs, 8g fat

Mid-morning Snack
4 oz skinless, boneless chicken breast
3 oz sweet potato, boiled or baked, without skin
½ oz English walnuts, shelled
Totals: 258 calories, 26g protein, 17g carbs, 11g fat

Lunch
4 oz skinless, boneless chicken breast
½ cup long-grain brown rice
1 cup chopped broccoli, boiled or steamed
Totals: 263 calories, 29g protein, 34g carbs, 3g fat

Midday Snack
1 scoop whey protein isolate
½ large (8″) banana
1 tbsp natural peanut butter
Totals: 271 calories, 29g protein, 19g carbs, 9g fat

Dinner
5 oz cod
1 white corn tortilla
1 cup sliced zucchini, boiled
salad:
2 cups mixed greens
10 almonds, crushed
¼ cup cherry tomatoes, quartered
¼ cup red onion
2 tbsp balsamic vinegar
Totals: 328 calories, 32g protein, 32g carbs, 9g fat

Evening Smoothie
1½ scoops whey protein isolate
Totals: 158 calories, 38g protein, 0g carbs, 1g fat

Daily totals: 1,518 calories, 174g protein, 124g carbs, 40g fat

………………..drop a bit more during this phase, reducing your total calories and helping your body dig further into its fat stores. (Healthy fat intake stays steady, though, to help you feel full and to fuel your muscles.) Keep drinking plenty of water so you stay well hydrated. And don’t forget to swap out for your favorite foods! Note: For Week 12, see Diet Must-Dos HERE for specific dietary instructions and guidelines.

Source: Muscle and Fitness

Image Sources:

Pixabay

Pixabay

SHARING IS CARING!
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