bondgirl_1245’s BodyBlog

Regained the 7 lbs of muscle i lost recuperating from breast aug. surgery. and lost fat, so now down to 17% body fat (from the jump up to 22% post surgery - bad girl!) and 139lbs.

 Looking forward to my new 4 week program to lean out some more fat.  Trainer says we will then plan for one more "fill out" of muscle, before the final pre-contest lean down.

 Wish me luck!!

AM Workout:

Monday - Chest, Biceps & Abs — Post W/O 35 Min. EFX

Tuesday - Quads, Calves & Obliques — Post W/O 20 Min. Brisk Walk (Incline 5.0/Speed 3.5)

Wednesday - Back, Triceps & Abs — Post W/O 35 Min. EFX

Thursday - Shoulders, Traps & Obliques — Post W/O 35 Min. EFX

Friday - Hamstrings, Calves & Abs — 20 Min. Brisk Walk (same as above)

Saturday - Arms & Lower Back — 35 Min. EFX

Sunday - Rest

PM Workout:

Monday - 35 Min. EFX

Tuesday - 30 Min. Stairmill

Wednesday - 35 Min. EFX

Thursday - 35 Min. EFX

Friday - 30 Min. Stairmill

Saturday - AM only

Sunday - 30 Min. of REAL SUN

Diet:

Meal 1 (POST WORKOUT) - 6 egg whites, 1 cup of cooked oats.

Meal 2 - Shake (CNP Professional ProPeptide) ~ 1 scoop of protein, 5 oz. water, 1/2 cup of Ice & 2 Rice Cakes.

Meal 3 - 6 oz. chicken, 1 cup of veggies & 1 cup of carbs.

Meal 4 - Shake (same as above w/ 2 rice cakes).

Meal 5 - 6 oz. chicken or fish, 2 cups of veggies & no carbs.

Meal 6 - Shake (same as above - no rice cakes - no carbs).