Nutrition:
1200-1600 calories Daily
85% Clean Eating
High Protein
Lower Carb
5-6 meals daily
Carb tapering-ending the day with only lean protein and veggies
Breakfast like a Queen, Lunch like a Princess, Dinner like a Peasant
Batch Cooking on weekends
100 oz water daily
Typical Day of Food:
Breakfast: Egg whites w/ fruit
Lunch: 1/3 cup grain/carb (brown rice, quinoa, cous cous, whole wheat pasta, or sweet potato), 4 oz protein (shrimp, fish, chicken, turkey, bison), 1 cup veggies
Snack: Greek yogurt with fruits, 1 oz almonds
Post Workout: Whey protein shake
Dinner: 4 oz lean protein + steamed veggies
Fitness:
5-6 days a week
2500+ calories burned a week
Strength Training: 4 day split with 30+ min cardio
CardiONLY—one day a week dedicated to steady state cardio.
Circuit Training with High Intensity Interval Training
Typical Weekly Workout Schedule:
Monday: Back/Biceps + HIIT cardio
Tuesday: Chest/Triceps + Sprints
Wednesday: Shoulder/Abs + Hills
Thursday: LEG DAY + Steady state cardio
Friday: REST
Saturday: CARDIO-long run, hike, walk, or HIIT
Sunday: Total Body Circuit
