Friday 9/30
**DAY 61 OF PREP**
PEAK WEEK!!! Show day eve!!!

Gives us this, our daily noms...

Protein shake

3/4 cup egg whites with 1/2 tbspn coconut oil

Rice cake with pb and cinnamon

(7 oz) Tilapia with spinach, 1/2 tbspn olive oil and guac

Quest bar & a banana

(7 oz) Tilapia with (4 oz) sweet potato and 1 tbspn pb


Protein: 153.5
Carbs: 102

Fats: 52.5

All aboard the gain train, bro-tato chip...

Full body circuit (20 mins) & treadmill (15 mins)

Dem Feelz


SO sore...not ideal lol. But i love being sore so...yay?!


Macro Goals:
NEW NEW NEW!!! 
P-154 F-53 C-102
1 gallon water Wed, .5 Thurs and .5 Fri
New Cardio Goals: Crush it Mon-Wed

Thursday 9/29
**DAY 60 OF PREP**
PEAK WEEK!!!

Gives us this, our daily noms...

Protein shake

1/2 cup egg whites with 1/2 tbspn coconut oil

Rice cake with pb and cinnamon

(6.5 oz) Tilapia with asparagus and guac

3/4 cup egg whites with tuna

1 cup strawberries with powdered pb

(7 oz) Tilapia with, 1 tbspn olive oil spinach and asparagus

Protein shake


Protein: 185.5
Carbs: 53

Fats: 48.5

All aboard the gain train, bro-tato chip...

Upper body circuit (30 mins) & abs (15 mins)

Dem Feelz


Easier workout but def not easy


Macro Goals:
NEW NEW NEW!!! 
P-184 F-53 C-52
1 gallon water Wed, .5 Thurs and .5 Fri
New Cardio Goals: Crush it Mon-Wed

Wednesday 9/28
**DAY 59 OF PREP**
PEAK WEEK!!!

Gives us this, our daily noms...

Quest bar

Oats with 1/2 scoop whey and pb

(6.5 oz) Tilapia, asparagus and guacamole

3/4 cup egg whites with 1/2 tbspn coconut oil

Rice cake with pb and cinnamon

1.5 cup strawberries

Protein shake with 1 scoop CC

(6.5 oz) Tilapia with 1/2 olive oil, spinach, asparagus, 1/4 cup rice


Protein: 152
Carbs: 102

Fats: 53

All aboard the gain train, bro-tato chip...

Leg day (1 hour) & elliptical (20 mins)

Dem Feelz


Last leg day till the show! Got up to 130 lbs back squats which was cool. Still cannot wait to be able to lift heavier again.


Macro Goals:
NEW NEW NEW!!! 
P-154 F-53 C-102
1 gallon water Wed, .5 Thurs and .5 Fri
New Cardio Goals: Crush it Mon-Wed

Tuesday 9/27
**DAY 58 OF PREP**
PEAK WEEK!!!

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop whey and pb

(6.5 oz) Tilapia, asparagus and guacamole

1/2 cup egg whites

1 cup strawberries

Rice cake with pb & cinnamon

Protein shake with 1.5 scoop CC & 1/2 a Quest bar

(7 oz) Tilapia with spinach, 1/2 tbspn olive oil and 1/4 cup rice


Protein: 152.5
Carbs: 101

Fats: 53.5

All aboard the gain train, bro-tato chip...

Upper body (1 hour) treadmill incline walk (30 mins)

Dem Feelz


Worked on biceps and back since I did shoulders Sunday


Macro Goals:
NEW NEW NEW!!! 
P-154 F-53 C-102
2 gallons of water for Monday (8 water bottles)
New Cardio Goals: Crush it Mon-Wed

Monday 9/26
**DAY 57 OF PREP**
PEAK WEEK!!!

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop whey and pb

(6.5 oz) Tilapia, asparagus and guacamole

3/4 cup egg whites with tuna

Rice cake with pb and cinnamon

Protein shake with 2 scoop CC

(5 oz) Tilapia with spinach, 1/4 cup rice, 1/2 tbspn olive oil and 3 tbspn salsa

Oats with WF caramel sauce

Protein: 156
Carbs: 102.5

Fats: 51

All aboard the gain train, bro-tato chip...

Leg day (1 hour) & elliptical (30 mins)

Dem Feelz


Still crazy exhausted but using the last fumes I have to push through this week. SO SO CLOSE!


Macro Goals:
NEW NEW NEW!!! 
P-154 F-53 C-102
2 gallons of water for Monday (8 water bottles)
New Cardio Goals: Crush it Mon-Wed

Sunday 9/25
**DAY 56 OF PREP**

Gives us this, our daily noms...

Rice cake with pb

Protein shake with 1 scoop CC

(6.5 oz) Chicken with mustard

Quest bar (cookie dough)

1.5 cup strawberries with powdered pb

3/4 cup egg whites with 1 tbspn coconut oil

(7.5 oz) Chicken with spinach, 1 tbspn olive oil, 1 tbspn BBQ & 1/4 cup rice

Protein: 184
Carbs: 72.5

Fats: 49.5

All aboard the gain train, bro-tato chip...

Upper body (1 hour)

Dem Feelz


Shoulders/triceps day. Had a headache and barely slept so the workout was NOT easy :(


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-72
1 gallon of water per day (4 water bottles)
New Cardio Goals: 800 cals/week

Saturday 9/24
**DAY 55 OF PREP**

Gives us this, our daily noms...

Rice cake with pb

Protein shake with 1 scoop CC

(6 oz) Chicken with mustard

Protein bar (big one)

1 cup strawberries with powdered pb

3/4 cup egg whites with 1 tbspn coconut oil

(6.5 oz) Chicken with spinach, 1 tbspn olive oil, 1 tbspn BBQ & 1/4 cup rice

Protein: 181
Carbs: 71.5

Fats: 48.5

All aboard the gain train, bro-tato chip...

Run in the park (300 calories)

Dem Feelz


Went over my week's calorie goal with this but wanted to run and feelin doughy :(


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-72
1 gallon of water per day (4 water bottles)
New Cardio Goals: 800 cals/week

Friday 9/23
**DAY 54 OF PREP**

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop whey & pb

(5 oz) Chicken with spinach, peppers and olive oil dressing

3/4 egg whites & tuna

Rice cake with pb and cinnamon & 1/2 cup strawberries

Protein shake with 1 scoop CC

(6 oz) Chicken with veggies and BBQ

Protein: 180
Carbs: 71

Fats: 50.5

All aboard the gain train, bro-tato chip...

Leg day (1 hour) & stair master/treadmill (200 calories)

Dem Feelz


Only got up to 125 lbs back squats. sooo tiirreedd!


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-72
1 gallon of water per day (4 water bottles)
New Cardio Goals: 800 cals/week

Thursday 9/22
**DAY 53 OF PREP**

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop whey & pb

(5 oz) Chicken with spinach and hummus

3/4 cup egg whites with tuna

Rice cake with pb and cinnamon

Protein shake with 1.5 scoops CC

(6 oz) Chicken with veggies, 1/4 cup rice, 1 tbspn olive oil and BBQ

Protein: 183
Carbs: 70

Fats: 53

All aboard the gain train, bro-tato chip...

Upper body (1 hour) & elliptical (200 calories)

Dem Feelz


Chest/back day. Running on fumes!


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-72
1 gallon of water per day (4 water bottles)
New Cardio Goals: 800 cals/week

Wednesday 9/21
**DAY 52 OF PREP**

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop whey & pb

(5 oz) Chicken with spinach, peppers and olive oil dressing

3/4 egg whites with tuna

Rice cake with pb, cinnamon and 1 oz banana

Protein shake with 1 scoop CC

(6.5 oz) Chicken with veggies, 1/4 tbspn olive oil and BBQ

Protein: 183
Carbs: 71

Fats: 53

All aboard the gain train, bro-tato chip...

Leg day (30 mins) & elliptical (200 calories)

Dem Feelz


Mini leg day (glute focused)


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-72
1 gallon of water per day (4 water bottles)
New Cardio Goals: 800 cals/week

Tuesday 9/20
**DAY 51 OF PREP**

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop whey & pb

(5 oz) Chicken with spinach, peppers and olive oil dressing

3/4 cup egg whites with tuna

Rice cake with pb

Protein shake with 1.5 scoop CC

(6.5 oz) Chicken with spinach and BBQ


Protein: 184

Carbs: 68.5

Fats: 50.5

All aboard the gain train, bro-tato chip...

Upper body (1 hour) & stair master (200 calories)

Dem Feelz


Shoulders and biceps. TIRED! Low carb is no joke. Cardio wasn't that bad though oddly enough.


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-72
1 gallon of water per day (4 water bottles)
New Cardio Goals: 800 cals/week

Monday 9/19
**DAY 50 OF PREP**

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop whey & pb

(5 oz) Chicken with spinach, peppers and olive oil dressing

3/4 cup egg whites with 1/2 tbspn coconut oil

1.5 cup strawberries

Protein shake with 1 scoop CC

(7 oz ) Chicken with 1/2 cup egg whites, veggies, 1/4 tbpsn olive oil and BBQ

Protein: 182.5

Carbs: 70.5

Fats: 52.5

All aboard the gain train, bro-tato chip...

Leg day (1 hour)

Dem Feelz


DRAGGED myself to the gym. Quad/hammie day.


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-72
1 gallon of water per day (4 water bottles)
New Cardio Goals: 800 cals/week

Sunday 9/18
**DAY 49 OF PREP**

Gives us this, our daily noms...

Rice cake with pb

Protein shake with 1 scoop CC

Oats with 1 tbspn pb

(6.5 oz) Chicken with mustard

3/4 egg whites with 1 tbspn coconut oil

Protein bar (big one)

1.5 cup strawberries with 1 tbspn pb

(7 oz) Shrimp & zucchini

Protein: 182.5

Carbs: 92.5

Fats: 52.5

All aboard the gain train, bro-tato chip...

Stair master & elliptical (200 calories)

Dem Feelz


Cardio and some stretching. Tomorrow i add more cardio and subtract carbs!


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-92
1 gallon of water per day (4 water bottles)
New Cardio Goals: 650 cals/week

Saturday 9/17
**DAY 48 OF PREP**

Gives us this, our daily noms...

Rice cake with pb

Protein shake with 1 scoop CC

(6 oz) Chicken with mustard

Protein bar (big one)

3/4 cup egg whites with 1 tbpsn coconut oil

3/4 cup strawberries with powdered pb

(6.5 oz) Chicken with spinach, 1/2 cup rice, 1 tbspn olive oil and 1 tbspn BBQ

Protein: 182

Carbs: 91.5

Fats: 49

All aboard the gain train, bro-tato chip...

Upper body (1 hour)

Dem Feelz


Shoulders and triceps. 2 more weeks!!! Finally getting past my cold too


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-92
1 gallon of water per day (4 water bottles)
New Cardio Goals: 650 cals/week

Friday 9/16
**DAY 47 OF PREP**

Gives us this, our daily noms...

Rice cake with pb

Oats with 1/2 scoop whey and pb

(5 oz) Chicken with spinach and olive oil dressing

3/4 cup egg whites with 1/2 tbspn coconut oil

Rice cake with powdered pb & 1/2 cup of strawberries

Protein shake with 1 scoop CC

Quest bar

(6.5 oz) Chicken with veggies and 1 tbspn BBQ

Protein: 180

Carbs: 92

Fats: 53

All aboard the gain train, bro-tato chip...

Leg day (1 hour)

Dem Feelz


Good leg day. Booty focused then posing practice.


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-92
1 gallon of water per day (4 water bottles)
New Cardio Goals: 650 cals/week

Thursday 9/15
**DAY 46 OF PREP**

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop whey and pb

(5 oz) Chicken with spinach, peppers and olive oil dressing

3/4 cup egg whites & tuna

1 cup strawberries

Protein shake with 1 scoop CC & 1/2 a Quest bar

Rice cake with powdered pb

(6 oz) Chicken with veggies, 1/2 tbspn olive oil and 1 tbspn BBQ

Protein: 181

Carbs: 89.5

Fats: 54

All aboard the gain train, bro-tato chip...

Upper body (1 hour) & elliptical (150 calories)

Dem Feelz


Back/chest day. Can't wait to be over this cold! Upped my cardio a tad this week and will do another adjustment next week. SO CLOSE!


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-92
1 gallon of water per day (4 water bottles)
New Cardio Goals: 650 cals/week

Wednesday 9/14
**DAY 45 OF PREP**

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop whey and pb

(5 oz) Chicken with peppers, spinach, salsa and guac

3/4 cup egg whites with tuna

1 cup strawberries

Protein shake with 1 scoop CC

Rice cake with 1/2 tbspn coconut oil and powdered pb

1/2 Quest bar

(6.5 oz) Chicken with veggies and mustard

Protein: 184

Carbs: 91

Fats: 48

All aboard the gain train, bro-tato chip...

Leg day (30 mins) & treadmill/stair master (200 calories)

Dem Feelz


Mini leg day then cardio. Tiirreedd!


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-92
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Tuesday 9/13
**DAY 44 OF PREP**

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop whey and pb

(6 oz) Shrimp with peppers and guac

3/4 cup egg whites with tuna

1.5 cup strawberries

Protein shake with 1 scoop CC

Rice cake with powdered pb

(6.5 oz) Chicken with veggies, 1 tbspn olive oil and BBQ

Protein: 181.5

Carbs: 89

Fats: 50

All aboard the gain train, bro-tato chip...

Upper body (1 hour) & elliptical (100 calories)

Dem Feelz


Shoulders and biceps. Stupid cold makes workouts harder but got it in regardless!


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-92
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Monday 9/12
**DAY 43 OF PREP**

Gives us this, our daily noms...

Quest bar

Oats with 1/2 scoop whey and pb

(5 oz) Chicken with spinach, sweet potato and BBQ dressing

1/2 cup egg whites with tuna

Protein shake with 1 scoop CC

1/2 cup egg whites with 1 tbspn coconut oil

(6.5 oz) Shrimp with veggies & 1 tbspn peanut sauce

Protein: 186

Carbs: 92.5

Fats: 53

All aboard the gain train, bro-tato chip...

Leg day (1 hour)

Dem Feelz


Quad/hammy focused. So sick! Wah! :(


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-92
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Sunday 9/11
**DAY 42 OF PREP**

Gives us this, our daily noms...

Rice cake with pb & 3/4 cup egg whites

Protein shake

Oats with 1/2 scoop whey and pb

(6 oz) Chicken with mustard

Rice cake with powdered pb

Quest bar (cookie dough)

(6.5 oz) Salmon with aspargus

2 cups strawberries


Protein: 180

Carbs: 91.5

Fats: 53

All aboard the gain train, bro-tato chip...

Yoga & an hour hike/walk

Dem Feelz


Fighting a cold and hoping yoga would help my soreness


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-92
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Saturday 9/10
**DAY 41 OF PREP**

Gives us this, our daily noms...

1/2 cup egg whites & rice cake with pb

Protein shake with 1 scoop CC

(6 oz) Chicken with mustard

Protein bar (big one)

3/4 cup egg whites with 1.5 tbspn coconut oil

(6.5 oz) Chicken with (4.6 oz) sweet potato, spinach and BBQ dressing

Protein: 181

Carbs: 88

Fats: 53.5

All aboard the gain train, bro-tato chip...

Upper body (1 hour) & treadmill (100 calories)

Dem Feelz


Fighting a cold...AGAIN! wah


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-92
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Friday 9/9
**DAY 40 OF PREP**

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop whey and pb

(5 oz) Chicken with broccoli , salsa and guac

1/2 cup egg whites with tuna

1.5 cup strawberries

Protein shake with 1 scoop CC & rice cake with pb

(6.5 oz) Chicken with 1 tbspn olive oil & 1 tbspn BBQ

Protein: 184.5

Carbs: 91.5

Fats: 48

All aboard the gain train, bro-tato chip...

Leg day (1 hour)

Dem Feelz


Felt better than normal despite tiredness beforehand. Posing practice aferwards.


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-92
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Thursday 9/8
**DAY 39 OF PREP**

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop whey and pb

(5 oz) Chicken with peppers, salsa and guac

3/4 cup egg whites with 1 tbspn coconut oil

(2.3 oz) sweet potato & 1 tbspn pb

1 cup watermelon

Protein shake with 1 scoop CC

(6.5 oz) Chicken with 1/4 cup egg whites & 1 tbspn olive oil and 1 tbpsn BBQ

Protein: 183

Carbs: 91

Fats: 52.5

All aboard the gain train, bro-tato chip...

Upper body (1 hour) & stair master (100 calories)

Dem Feelz


Felt pretty good. Wanted to pose practice but the room was taken -__-


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-92
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Wednesday 9/7
**DAY 38 OF PREP**

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop whey and pb

(5 oz) Chicken with veggies, salsa and guac

1 rice cake with 1/2 tbpsn coconut oil and powdered pb

1 cup strawberries

3/4 cup egg whites with tuna

Protein shake with 1 scoop CC

(5 oz) Chicken with 1/4 cup rice, veggies, 1 tbspn olive oil and BBQ

Protein: 183.5

Carbs: 92.5

Fats: 50

All aboard the gain train, bro-tato chip...

Mini leg day (30 mins) & treadmill/elliptical (250 calories)

Dem Feelz


Need to tone up that booty and legs so adding a mini leg day


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-92
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Tuesday 9/6
**DAY 37 OF PREP**

Gives us this, our daily noms...

1/2 cup egg whites

Oats with 1/2 scoop whey & pb

(5 oz) Chicken with spinach, sweet potato and BBQ dressing

rice cake with pb & 3/4 cup egg whites with tuna

protein shake with 2 scoop CC

(6 oz) Chicken with veggies, BBQ & 1 tbspn olive oil

Protein: 183

Carbs: 91.5

Fats: 50.5

All aboard the gain train, bro-tato chip...

Upper boday (1 hour) & stair master (100 calories)

Dem Feelz


Super sore after. Shoulder and bicep focused day!


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-92
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Monday 9/5
**DAY 36 OF PREP**

Gives us this, our daily noms...

Rice cake with pb & protein shake

protein bar

1/2 cup egg whites with tuna

Rice cake with 1 tbspn coconut oil & powdered pb

(5 oz) Chicken with mustard & 2 cups strawberries

1/2 tbspn pb & 1 egg

(6 oz) Chicken with veggies, 1 tbpsn olive oil & BBQ sauce

Protein: 184.5

Carbs: 91

Fats: 53

All aboard the gain train, bro-tato chip...

Leg day (1 hour)

Dem Feelz


Got up to 390 lbs squat press 2x10! Super sore after the workout and did some more posing practice


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-92
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Sunday 9/4
**DAY 35 OF PREP**

Gives us this, our daily noms...

Protein shake with 1 scoop CC

Oats with 1/2 scoop whey and pb

protein bar & rice cake with 1 tbspn coconut oil and powdered pb

(5.5 oz) Chicken with mustard

protein shake & rice cake

(6.5 oz) Chicken with, 1/4 cup rice, veggies, 1 tbspn olive oil and 1 tbspn BBQ

1.5 cup strawberries

Protein: 187

Carbs: 111.5

Fats: 51.5

All aboard the gain train, bro-tato chip...

Elliptical (250 calories)

Dem Feelz


Simple cardio day...contemplating cutting calories again tomorrow


Macro Goals:
NEW!!! 
P-184 F-53 C-112
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Saturday 9/3
**DAY 34 OF PREP**

Gives us this, our daily noms...

Rice cake with 1 tbspn NnM

Protein shake with 2 scoop CC

Oats with 1/2 scoop whey and 1 tbspn pb

(5 oz) Chicken with mustard

Rice cake with 2 tbspn powdered pb and 1/2 tbspn coconut oil

protein muffin & tuna packet with egg whites

protein shake

(6.5 oz) Chicken with 1/4 cup rice, veggies, 2 tbspn BBQ and 1 tbspn olive oil

Protein: 186.5

Carbs: 112

Fats: 48

All aboard the gain train, bro-tato chip...

Upper body (1 hour)

Dem Feelz


Triceps and shoulders focused workout


Macro Goals:
NEW!!! 
P-184 F-53 C-112
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Friday 9/2
**DAY 33 OF PREP**

Gives us this, our daily noms...

Oats with 1/2 scoop whey & pb

coffee

(5 oz) Chicken with sweet potatoes, peppers and BBQ sauce

1/2 cup egg whites with 1/2 tbspn coconut oil

1 cup grapes

Protein shake with 1 scoop CC & 1/2 quest bar

CHEAT MEAL: PIZZA!!!

Protein: 105

Carbs: 105.5

Fats: 24.5

All aboard the gain train, bro-tato chip...

Leg day (1 hour)

Dem Feelz


Booty focused workout then more posing practice


Macro Goals:
NEW!!! 
P-184 F-53 C-112
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week