Alright, it’s time for a jump start. I’ve decided to do a show….in 8 weeks. That’s right, I’ve given myself 8 weeks to be stage ready.
With the move, new job, etc, etc, excuse, excuse, I haven’t really been as motivated as I have been in the past. I need a goal. The goal is the NGA show on Oct. 18 in East Orange, NJ. I’m still on the fence about Bikini vs. Figure. The reason for my hesitation is my lack in shoulders. My lifting has left much to be desired and I’ve lost any gains I made on my upper body. It is what it is. Now it’s time to move forward. I’ll lean out over the next 8 weeks and see what happens.
So here’s the game plan – add in cardio, ensure I get in my lifts, and of course meal prep.
Week 1 of meal prep included a trip to Trader Joe’s. Oh, the loot!
Protein
Grilled Chicken
Lemon Chicken
Sardines
Canned Salmon
Eggs
Egg whites
Fat
Mixed Nuts
Olive Oil
Chia Seeds
Coconut Oil and Udo’s Oil – already in the house
Carbs
Sweet Potato – in the oven
Rolled Oats
Rice Cakes (not pictured)
And More
Capers
Lemon Pepper
Salsa Verde
Some Meals
Egg whites
Oatmeal
Blueberries
Chicken
Asparagus
Shredded Brussels
Chicken
Mushrooms & Kale – sautéed in coconut oil and coconut aminos
Roasted Veggies – green beans & zucchini
The grilled chicken has been a complete life saver. I can’t recommend it enough.
I was on vacation all last week…
…just got back on Sunday and there was no way I was going to do any cooking, besides those sweet potatoes. Use your chicken for salads, with roasted veggies, and so on. Chicken all week for me.
Tonight’s Workout
Back
- Warmup – cable lat pulldowns with inverted close grip cable pulldowns
- Bent over DB row – HEAVY
- Seated Cable rows
- Push-ups
- Face pulls – LIGHT cooldown
Cardio – tempo on the stairmill
- 5min warmup
- 20min – 1min “run”; 2min “walk”
- 3min cool down
Looking forward to the coming weeks…but for now…GOOD NIGHT and happy goal making!!!!