KellyKel74’s BodyBlog

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Here is another question I am asked frequently, so I thought I’d post.

Yes I usually eat clean year round. Off season I have 2 cheat meals a week- Usually on Fri and sat nights. Also off season I have a bit more carbs and cals for lean gains. On season is much more strict. I weigh everything to the gram based on my current bodyfat percentage. You really wanna know lol?

Ok here goes on season diet:

WEIGHT LIFTING DAYS:

A.M. Cardio 45 min low intensity while I sip on glutamine

meal 1: 4 egg whites, one yolk; 26 gms of oats

meal 2: 75 gms turkey breast, 100 gms white potato

meal 3: 1 scoop protein powder, 65 gms yam

meal 4: 26 gms oats, 1 scoop protein powder

TRAIN, 30 min low intensity cardio after

meal 5: 75 gms top round steak, 155 gms white potato, 1 cup broccolli

meal 6: 15 gms oats, 1 scoop protein powder

NON-WEIGHT LIFTING DAYS:

A.M. Cardio 45 min low intensity while I sip on glutamine

meal 1: 4 egg whites, one yolk; 15 gms of oats

meal 2: 75 gms turkey breast, 65 gms white potato

meal 3: 1 scoop protein powder, 65 gms yam

meal 4: 15 gms oats, 1 scoop protein powder

P.M CARDIO LOW INTENSITY 30 min

meal 5: 75 gms top round steak, 60 gms white potato, 1 cup broccolli

meal 6: 15 gms oats, 1 scoop protein powder

I WEIGHT LIFT TWO DAYS ON, ONE DAY OFF, TWO DAYS ON, TWO DAYS OFF…so for me that is weight on mon, tues, thurs, fri.

My trainer and nutritionist is Jason at NATTYNUTRITION.COM- who formulated my diet based on my bodyfat %. He has turned out many many champs from his ‘unorthodox’ method. Check out his site. I was one of his testimonials!

With EVERY meal I have 1/8 tsp of sea salt. Also I take other supps, ECA stack, glutamine

I have been asked this question a lot, and thought I might as well post this. I have been asked many times how to get through the double cardio sessions (am and pm), and to break the boredom. During contest prep, I do LONG low intensity cardio sessions, twice a day EVERY DAY- including non training days! I lift 5 days a week, but every single day I do cardio twice..starting at about 9 weeks out. This works for me and has brought me to 1st place and overall wins.

So this is what I do:

I have a treadmill at home- I would highly suggest you get one if you don’t have one already.

I get up one hour before I have to get ready for work- so for me, that is at 5:30 a.m. I have one cup of plain black coffee to rev me up (no sugar, no cream). I either pop in a movie (big fan of netflix), or find something on cable. I watch the movie for 45 min while on the TM at speed 3.5-3.7 on incline of 6-10. I vary it up. This is low intensity for me. I keep my heart rate between 110-125.
So I guess the only thing that killed the boredom was watching a movie. Don’t watch TV shows, cuz the commercials feel like an eternity. So you can just imagine how many movies I have watched over time! MANY! Then I get ready for work and have my first meal. So Yes, I do cardio on an empty stomach (other than the black coffee). After work, I hit the gym and do weights. After weights, I get on the cardio machine- not TM- usually elliptical or stepmill, for 30 min- low intensity. Usually at the gym there is a lot going on to keep my mind stimulated and boredom at bay. I have many friends at the gym so typically someone will hop on a machine next to me and chit chat while we do cardio, and that just makes time fly by. I know it sounds rough, but your body adjusts to the time. The next morning I finish watching the other half of the movie from the previous day while on the TM. This system works for me =)

Just stay motivated and the results you start to see will keep ypu on track.

Kelly