Meal Plan for Bikini Comp Rounding Out

Ok, so some people out there have the blessing of junk in the trunk…….personally, I don’t :(

Any junk in my trunk has to be strategically placed there! I’m an easy gainer everywhere (meaning I can gain fat or muscle pretty easily) except my rear, so my workout split and meals have to help me round out without rounding everything. Confusing? Absolutely! But worth it in the end…hahahaha, pun not intended, but funny anyway. If you are among the blessed, cut down on fats instead of increasing….score one for flat butt ladies. Let’s move on shall we?

Rounding out for Bikini Comp*:

Pre-workout. Hot lemon water upon waking. Smoothie, 8 oz water, 1/3 cup cooked oats, 1/2 banana, 1 scoop whey protein.

During workout. AMINOS!!!!! I dig Optimum Nutrition.

Post workout/breakfast. 1/2 cup oats cooked in 1 cup water, blueberries, strawberries, any berry…..1 tablespoon coconut oil, 2 eggs.

Mid morning snack. My green drink.

Lunch. 2 cups salad, 1/2 avocado stuffed with tuna salad, drizzle 1 whole lemon over.

Afternoon snack. Apple and peanut butter OR protein shake and small handful of almonds (if I’m lower carb that day).

Dinner. Grilled salmon steak (or just grilled/broiled fish, no need to get fancy), 2 cups veggies, 1/4 cup rice or baked sweet potato.

Late night munch (before bed if hungry). Protein “ice cream”. I mix 3/4 scoop protein (casein would rock here) with 6-8 ox coconut/almond milk and 1 tablespoon chia seeds. Mix well, place in freezer at least 1 hour before you need it!

 

Glute rounding moves:

I have found bilateral training to be a great way to round out glutes. Here are some of my fave moves…

Sumo squat with wide stiff leg dead lift

Walking lunges (I honestly do 200 or more a week)

Step Ups

Curtsy Lunge

Bulgarian Split Squat

Pop Squats

Skater Lunge

Glute kick back

The Jane Fonda (otherwise known as a bridge or hip lift)

Blend these together, mixing reps for best results.

Need more workouts? Check out my YouTube page for free workouts and nutrition advice, follow me on Twitter for weekly booty calls or check me out on Bodybuilding.com for motivation.

 

 

Have a healthy day!

Michelle

 

* Just a note: I do NOT eat the same thing everyday unless I’m just shy of my goal. You can feel free to mix it up, so long as your macros stay in balance.

 

Bikini Body Daily Meal Plan

It’s Thirsty Thursday!

Welcome to your day in the life of a bikini body meal plan :)

Now, not everybody reading this is planning on donning a bikini and I totally understand that! This meal plan is a staple in my home to keep me ready for trips and pictures. It is designed to keep the belly flat, skin tight and complexion glowing. Throw away the old calorie counter and just focus on the nutrients! You’ll be glad you did :)

There are a couple of high-tech kitchen gadgets I do LOVE: a Vitamix and a juicer. If you do not own either, I’ll give you options. Pretty much EVERYBODY has a blender, so make use of it!

Upon waking (for me that’s about 4:30 a.m.): 1 mug hot water with the juice of 1 lemon

First Breakfast (we’re speaking hobbit now): Get GLOwing Juice

Turn your juicer on and start dropping them in! If you use a blender, simply blend and strain. If you don’t have either, have 3 celery stalks, 1 small apple or pear

Ingredients:

  • about 1 cup spinach
  • 3 celery stalks, washed and chopped
  • 4-5 carrots, washed and chopped
  • 1 small tart green apple, cored and chopped
  • 1 lemon, peeled
  • Fresh ginger, peeled. I use about 2 inches which is strong
  • 1 kiwi, washed and chopped, skin on
  • 1 cucumber, washed and chopped
  • Optional: wheat grass

Run it through and pour over ice if desired.

Second Breakfast (this is usually about 7:30)

Avocado Toast:

Toast 1 piece Ezekiel bread OR whole grain bread of choice. I use Vegannaise (instead of mayo since it’s whole foods based). Spread that on top and top with 1/2 sliced avocado. Sprinkle with sea salt and pepper to taste.

Don’t say no to healthy fats! You need these for tight, clear skin. Steer clear of mayo and if you want you can omit the spread altogether or use low-fat Greek yogurt.

Lunch. My favorite protein packed humus and salmon salad

  • 1-2 cups arugula (or greens of choice. I like the spice in these)
  • 1 tablespoon humus
  • juice of 1 lemon
  • 5 ounces salmon (I do use canned salmon a lot for this one)
  • veggies of choice: cucumber, tomato, cabbage, squash, etc. Make it colorful!

Place ALL ingredients in large bowl and toss. Honestly, the sheer size of this salad is enough for 2 people, but I polish it off by myself :)

Snack Time Smoothie. Mango, Kale Miracle Shake

  • Flesh of 1 ripe mango, peeled
  • 2 celery stalks
  • 1 handful spinach
  • 3-4 kale, leaves removed from ribs
  • 1/2 banana
  • 6-8 ounces water OR coconut milk for creamier texture

Blend all ingredients together and add ice/water to suit your texture. If you’re seeking extra protein and calories (for a heavy training day perhaps) add some yogurt.

DINNER. Stir Fry Quinoa and Veggies

I do prepare my quinoa in advance in the rice cooker, but you can cook it on the stove top in about 20 minutes.

In a large frying pan:

  • 2-3 tablespoons coconut oil, unrefined
  • 1/2 to 1 whole onion, chopped
  • 2 cups cooked quinoa
  • veggies of choice. I use frozen veggies that contain peppers, yellow and orange carrots, green beans, etc.

Once coconut oil melts, add onion and let simmer until almost clear. Then add quinoa and veggies and cook through. If you need more protein, add chickpeas to the oil/onion mix and brown. Delicious!

That’s my day of good eats. The foods have all the nutrients needed to keep the abs flat and the skin tight and clear. Not to mention the fact that the healthy fats help improve brain function.

Keep it clean, keep it lean and have a healthy day!

Michelle

Tight Skin Diet/Competition Diet Meal Plan and Supplements

Good Tuesday Morning!

This morning, I thought I would give you a glimpse into my daily meal plan and supplement regimen as I prep for competition season.

Keeping a tight diet is paramount to getting the results you AND especially helpful for keeping the skin-tight and toned.

IMPORTANT! Drink your water! Aim for a gallon per day :)

Easy Comp Meal Plan:

Upon waking I take my allergy meds and drink a Shakeology mixed with unsweetened almond milk

Post-morning workout I take a serving of BCAA’s to help decrease soreness and loss of energy.

Breakfast: 1/2 cup cooked oat bran (I can have more for fewer calories!) with 1 teaspoon coconut oil and fresh berries. 6 scrambled or boiled egg whites. 1 red grapefruit. Coffee and organic cream.

Mid-morning snack: 2 rice cakes (unflavored!) with 1/2 cup low-fat cottage cheese (ALL my dairy will get weeded out closer to show dates).

Lunch: Large salad, chicken broth with veggies, 4 ounces tuna or salmon (I prefer salmon for its skin benefits).

Mid-afternoon snack: Usually some vegetables and hummus or a boiled egg. Sometimes I may have a whey protein shake, especially on leg days.

Dinner: 2 cups steamed or roasted veggies, 4 ounces fish (or sometimes chicken), green tea.

Before bed: I’ll opt for another Shakeology (usually chocolate!) mixed with just water.

Supplements:

Women’s multi-vitamin

Vitamin C

BCAA’S

Glutamine (post workout)

Creatine (during loading phases and for maintenance)

I split my multi into 2 daily doses, one with breakfast and one with my afternoon snack. I also LOVE coffee and hot teas, so those are a common staple in my diet.

As you can see, it’s pretty basic. Fish helps me lean out much faster and keeps me full. If you’re planning on eating it everyday, try not to eat more than 2 cans of tuna. Better yet, give salmon a try as the healthy fats heal skin and help give a glow to the entire body :)

Keep the veggie intake HIGH and get most carbs from your fruits and veg. If I have a heavy leg workout planned for the afternoon, I will add a serving of oatmeal to my lunch.

Remember, consistency breeds results!

Keep living the fit life :)

Michelle

 

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A Day in the Life: Walk through my meal plan and see my favorite shake

So, nutrition seems to be the BIGGEST struggle for everybody. You don’t have to be all crazy with it people, just make smart choices :)

Here’s a look at my daily meal plan as of right now. It’s pretty basic, cheap and full of FOOD!

Meal #1:

8 ounces water mixed with 1 scoop chocolate Shakeology.

Workout

Meal #2 (Breakfast with the kids!):

2 fresh yard eggs

1/2 cup cantaloupe

2 cups veggies (usually this is pepper, cucumber and tomato)

1 slice homemade bread (no yeast) with coconut oil and strawberry spread, fruit only

Meal #3:

1 serving 2% Greek yogurt, drizzle of honey

Meal #4:

2 cups cabbage

5 ounces salmon

2 tbsp mustard

2 cups raw veggies

Small slice of homemade bread if needed (depending on my schedule)

Meal #5:

1 apple

1 serving PB2 (powdered peanut butter)

small plate of raw veggies

Meal #6:

This is my absolute FAVORITE of the moment!!!!!!

It gives me energy and gets me through clients and training, plus I go to bed comfortable, never hungry.

4 ounces no sugar almond milk

4-6 ounces water

handful of spinach

1 cup frozen cantaloupe melon

1 scoop Tropical Strawberry Shakeology

1 Scoop Greens

Sprig of fresh mint

Blend in blender for a refreshing smoothie that totally ROCKS!!!!!!

Well, as you can see I like to eat and I do so a LOT! Fresh vegetables are portable and filling, so you can take those wherever you go. I have 6 meals per day due to the fact that my day starts at 4 a.m. and ends just after 9 usually. If you don’t wake up as early, you can get by with 5 small meals. My largest meal is meal #2 and I taper carbs (like bread, pasta, etc) in the afternoon. THIS is the plan that helps keep my midsection toned, my skin tight and clear, and my energy high.

I’ll see you soon!

MichelleSUPKG0007_30 Day_Vegan_11.29.11_FM_no_die

Healthy Holiday Travel Treadmill Shredder

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The Holidays are upon us and for many that means travel. Don’t let your workouts fall by the wayside! This is the treadmill program I did while in New Orleans this past weekend :) BONUS! Healthy recovery shake below. I do my workout track by track on the Ipod, instead of having to time things.

Treadmill Shredder

Warm up at 0 incline, 3.0 speed  for 3-5 minutes

Track one: 5.0 speed light jog at 0 incline

Track two: 20 deep squats off the rails (feet wide, belt between). Speed 3.5, incline 15. Every chorus, 20 deep squats, verses are climbs.

Track three: easy run at incline 3.0, speed 5.3

Track four: super slow speed, 0.8 walking lunges at 6.5 incline

Track five: quick run, 2.0 incline, 6.0 speed

Track six: recover and 3.0 pace for 2 minutes. Light jog, 0 incline, 3.8 speed for remaining track

Track seven: 20 deep squats off rails. Side shuffles at 1.5 speed, 0 incline. Repeat squats every chorus and alternate shuffles during verses.

Track eight: hill run/climb. Set incline at 15, speed at 3.5 during chorus. Verses, incline down to 7.5, speed to 5.0

Track nine: incline between 5-10, speed alternates between jog (5.0) and sprints (7.0-8.0) between chorus and verses.

Track ten: 15 incline, 3.0 speed, slow climb entire song.

Cool down with flat walk and make sure to stretch!

Post workout Recovery Smoothie

In blender:

4 oz water

4-6 oz skim milk

1 whole banana

1/2 tablespoon natural peanut butter

1 scoop whey (I use BSN Syntha 6 chocolate peanut butter)

1 tablespoon unsweetened cocoa

ice to taste

Blend well and drink within 30 minutes of your workout :)

Sample Daily Meal Plan

Hey guys! So, I know for some it’s really hard to figure out WHAT to eat, right? Below is a sample (and simple) daily meal plan that will get you started. Enjoy and remember: nutrition is 80% of HOW you look but 90% of HOW YOU FEEL. Need energy?

Meal 1 (within 1 hour of waking): 3 egg whites + 1 whole egg , scrambled with no oil. 1/2 cup steel cut oats cooked in 1 cup water, add your choice of fruit (up to 1/2 cup) and sweeten to taste if needed.

Meal 2: 20 almonds and 1 large apple

Meal 3: 4 oz tuna, 2 celery stalks (chopped), small bit of onion if desired, 1 teaspoon light mayo, 1 teaspoon dijon mustard (mix all together); 10 cherry tomoatoes, 1/2 sliced cucumber, 10 whole grain crackers (or 1 slice whole wheat bread), 1 all natural cheese stick ( I love sargento cheddar, yum!)

Meal 4: 1 scoop whey protein (or SHAKEOLOGY) , 1/2 banana, 4 oz water, 4 oz unsweetened almond milk, 1 handful spinach

Meal 5: 4 oz grilled chicken breast, 1/2 cup cooked whole grain brown rice, 2 cups steamed/roasted veg (light EVOO)

Meal 6: 1/2 cup low fat cottage cheese (may replace with PLAIN, low fat yogurt), mixed with small handful of fruit if needed*, one 1 oz square dark chocolate

*NOTE: if you tend to hold fat around your midsection (like I do), omit fruit before bed as it will store as fat in the nearest place…the abs.

Be sure to drink a minimum of 3 liters of water per day. This does NOT include flavored beverages.

This meal plan is super easy to follow and hangs out around 1530 calories, provided you stay within the portions. Try it for 5 days and see/feel a difference!

Michelle