I have started a bikini competition plan but I have no intention of competing so I am just following the three months plan for now. I followed this plan once before for about 2.5 months last year with great success. Last time, my starting weight much higher (~10 heavier) and I went on a vacation and had to cut it short. When I came back from vacation I started having some stomach issues and did not follow the plan and then life happened etc. But since I saw good results with the plan I decided to try it again. Last time I did not end up with a bikini competition ready body but definitely my body changed A LOT! Afterwards I was able to maintain the weight more or less. However, when I did not workout regularly I lost some of the toning and definition in my body, which is ok. This plan includes both food and workout for duration of three 12 weeks and was tailored for my weight, shape, and food presences by a fitness coach (online one). I have done lots of research and realized the diet itself can be the same this time around too but I have to change a thing or two about my workout plan. I will post a before after photo along with my stats soon. The food for today:
Meal 1: Protein shake, 1 tbsp peanut butter
Meal 2: 3oz turkey, 2 tbsp avocado
Meal 3: 3 oz tilapia, ½ cup rice
Meal 4: 3oz chicken, 4oz sweet pot
Meal 5: 4 egg whites and 1 whole egg
Workout:
Meal 1: Protein shake, 1 tbsp peanut butter
Meal 2: 3oz turkey, 2 tbsp avocado
Meal 3: 3 oz tilapia, ½ cup rice
Meal 4: 3oz chicken, 4oz sweet pot
Meal 5: 4 egg whites and 1 whole egg
Workout:
|
Exercise
|
Sets
|
Reps
|
|
Triceps rope pull
down
|
3
|
15-20 reps
|
|
OH extensions vs
dips off bench
|
5
|
fatigue
|
|
Kick backs
|
3
|
failure
|
|
Lat Raises out in a
V form
|
5
|
dropping weight
|
|
Shoulder Press
machine
|
3
|
failure
|
|
Rear Delt using
T-bar
|
3
|
failure
|
|
Upright Row
|
3
|
Failure
|
and lots of coffee of course. I am also taking some supplements.
