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Thread: Off season Bikini competitor trying to build muscle page

  1. #1
    paleonurse's Avatar
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    Off season Bikini competitor trying to build muscle

    I thought I would use this board to track my daily activities and food intake leading up to my next show. It will be useful for me to look back on, and may be of interest to someone else

    Competition weight: 117
    Off season: 125-130
    Current: 128

    Breakfast:
    3 ounces chicken thigh
    1/2 cup Avocado/ egg salad
    1 small tomato
    Small piece 100% organic dark chocolate

    Lunch:
    1 Scoop Only Protein
    2 ounces banana
    1/2 cup wild blueberries
    2 cups spinach

    Snack:
    1/2 cup Avocado/ egg salad
    3 ounces pork chop or boiled shrimp

    Dinner:
    8 ounces Chilean Sea Bass
    1 T EVOO
    Cauliflower Mash
    1 cup asparagus

  2. #2
    paleonurse's Avatar
    paleonurse is offline Junior Member
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    Workout:

    1030 yoga
    1130 legs and arms

    Squats
    45x 15
    95x 12
    115x 10
    135x 8
    155x 4

    Hamstring Curls
    50x 15
    60x 12
    70x 10
    80x 8
    90x 6

    Barbell Walking Lunges
    40lb
    50lb
    60lb

    Glute Press
    3 sets, 25lbs, 10 reps

  3. #3
    eKatherine's Avatar
    eKatherine is offline Senior Member
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    Have you experimented with intermittent fasting?

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    paleonurse's Avatar
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    I haven't experimented with it yet although I have certainly considered it. I usually wake up very hungry though. I've also heard it doesn't typically work as well for women. Any advice?

  5. #5
    eKatherine's Avatar
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    It works for me. I have done both fast-5 and alternate day fasting (JUDDD). I tend to eat a lower carb diet though.

  6. #6
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    I think I may try out 12 hour fast for a week and see how I feel. Maybe cut back half an hour each day until I get to 16/8?

  7. #7
    eKatherine's Avatar
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    That sounds like a plan.

  8. #8
    paleonurse's Avatar
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    I have really gotten off track after coming off competition plan. I am now at 136 and have a competition in 13 weeks to compete for my pro card. I plan to lose a pound and a half per week and then maintain when I get to competition weight. I have 20 lbs to lose so that will be right at 13 weeks if I lose 1.5lbs per week. I've been eating about 2500 calories a day, so I will start at 1700 calories per day and continue heavy lifting!

    Here we go

  9. #9
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    Egg
    Zucchini
    Ground turkey
    Avocado

    Salad with turkey and veggies
    Balsamic dressing
    Sweet potato

  10. #10
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    Primal Blueprint Expert Certification
    Pork rind breaded baked chicken
    Zucchini
    Sweet potato

    Pre workout c5 and creatine

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