11 weeks out from my first bikini show

Goodmorning! I have been preparing for my show four about 16weeks, but I didn’t officially start my diet until 12weeks, I spent the 5weeks before my official diet to get my body use to cutting out processed food, sugar, and eliminating most sugar free items from my diet, I am so happy I did this, it has made my prep so much easier!! I ate dairy all the up until 12weeks. I am lactose intolerant so the only dairy I did consume was in my whey protein, and cottage cheese, I have eliminated the cottage cheese, I feel alot better and do not bloat or have the cramps anymore. I will post my diet below. I did buy a meal plan, because nutrition isn’t my strongest suit. So, my diet right now looks like this.
Meal 1. 2Eggs. Whey protein shake. 1 cup Almond milk(For my coffee)
Meal 2. Whey protein shake OR 4oz lean meat. 1Rice cake.
Meal 3. 4oz. Tilipia 4oz Broccoli, 4oz Zucchini, 4oz Sweet potato, 1Tbsp PB
Meal 4. 1/2 Cup brown rice. 1Can of tuna.
Meal 5. 1/2 cup of berries. 1Rice cake. 1Tbsp PB. 1 scoop of whey protein.
Meal 6. 1Tbsp PB. 4oz Broccoli. 2Cups of raw spinach. 2Eggs. 2EggWhites.
CLA. 3x a day. Morning. Afternoon. Night.
Amino Complex-Vitamin

I will be following this diet for the next 2 weeks, then I’m going to be getting a new diet from my nutritionist. I really like how this diet is so easy to follow, it has made my meal prep so much quicker!! The only hard thing about it is getting in every meal at work, haha I work in a vet clinic and we stay very busy, I’m the girl shoving in my tuna and rice cakes really quick to get back to work. haha
Now onto my workout routine.
I am a certified personal trainer, certified through NASM, so I am writing out all of my own workouts, I am lifting very heavy, I do not want to lose any mass at all, I’m trying to get my left leg to catch up to my right leg, its very frustrating how I can clearly see the difference in size.. The positive side to this, is I’ve been doing alot of single leg work, and it has made progress, definitely not where I want to be, but I have 11weeks, to go!! I am doing plyometrics for my cardio 3x a week! Which means 2 days a week I have a double workout, which isn’t too bad considering alot of competitors do cardio everyday along with their training, NO Thank you! I spend 1.5hours at the gym a day I go around 6:00pm after I get off work. That hour and a half is warm up, routine, and stretching/cool down. Tuesday, and Saturday are the 2 days that I do my plyometrics along with my workout. So, here is the split I am following right now.
Mon: Shoulders/Triceps
Tues: Leg Day-Quad/Glute. PM Plyometrics
Wed: Back/Biceps
Thurs: Plyometrics
Fri: Chest/Abs/Biceps
Sat: Legday-Hamstring/Glute-PM Plyometrics
Sun: Stretch

Posing: Very tough. I’ve been googling so much tips, and watching alot of YouTube. As I get closer to the show I will pay for some one on one posing sessions. Until then I will just keep practicing on my own time!

Follow my Instagram @sarahcook94 for The actual workout Routine, I’ll be posting it with my progress pictures.
Stay tuned for more of my prep!!! Tuesday I’ll be getting my suit, I’ll be sure to post pictures!! 2.14.2016
#NPCPREP #NPC #BikiniPrep #11weeks #11weekdiet #workoutroutine #NASMTrainer #blog #Competitor #Mealprep #diet #contestprep #plyo #fitness


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