• Chris & Mio

Training and Meal Plan for my 2020 competition season

Wow! I can't believe it's been almost two months since my last competition, the Ronnie Coleman Classic. It was fun to share my journey on this blog and IG/Facebook. I've been getting a lot of questions from Pinterest users about my training and meal plan for this prep.

Meal Plan

As I stated in my first blog post, I do flexible dieting.

I started prep at 1800 calories. 140 Protein, 200 gm of Carbs and 50 Grams of Fat. Eating 80% whole foods and 20% processed foods (protein powder, protein bars). One gallon of water every day.

What a full day of eating looked like when I was at 1800 calories?


  1. 100gm Egg Whites

  2. 1 large egg

  3. 40 gm Oats

  4. 1 Tbsp Almond Butter


  1. 100gm Chicken Breast

  2. 200gm Sweet Potato


  1. 6oz 85% Ground Beef

  2. 200gm Potato


  1. 1 serving non-fat plain Greek Yogurt + 1tbsp Almond Butter + 1/2 scoop Whey Protein

  2. 300gm Grapes


One thing I should say is that if you look at my training program you probably will think it's boring because I basically did the same exercises for months. I don't normally change my training routine because I already know the exercises that give me the results I want to compete.

Weight Training

I always do a warm-up set with very light weight


Shoulder Press

3-5 sets of 12-15 reps

Lateral Raises

3-5 sets of 12-15 reps

Front Raises

3-5 sets of 12-15 reps

Upright Row

3-5 sets of 12 reps

Rear Delt Raise

3-5 sets of 12 reps


Alternating leg raises

3 sets of 15

Russian Twists

3 sets of 15 (each side)

Ab Kickout

3 sets of 15

Ab Scissors Kick

3 sets of 15 (each side)


Back Squat

4 sets of 12 reps

Leg Press

3 sets of 12 reps

Single-Leg Curl

3 sets of 12 reps each leg (no rest in-between)

Leg Extension

3 sets of 15 reps

Seated Leg Curl

4 sets of 12 reps

Hamstring / Glutes

Barbell Hip Thrust

4 sets of 8-10 reps

Goblet Squat

4 sets of 15 reps


4 sets of 15 each side


4 sets of 15 reps

Wall Balls

Aim for 50 reps in the least amount of time, while keeping good form

Upper body

Wide Bicep Curls

4 sets of 15 reps

Tricep Extensions (dumbells)

4 sets of 12-15 reps

Dumbell Rows

4 sets of 12 reps

Arnold Presses

4 sets of 12 reps


3 sets to failure

HIIT Cardio (3 times per week)

Battle ropes are one of my favorite options. It works perfectly for me because it's the type of HIIT cardio that won't make my legs bigger.

I do 30 seconds of max-effort then rest for about 1-1:30 minutes. Max Effort! Leave nothing behind!

Repeat 5 times and you got yourself a nice cardio session in less time than the traditional steady-state cardio.

Steady-State Cardio

Walking, running and the elliptical machine are my favorite options. I started my prep doing with a weekly budget of calories that I needed to burn during my cardio sessions. Prep started at 1000 calories burned per week. Keep track of your calories with a smartwatch such as a FitBit.

I hope you find this helpful and it motivates you to start or continue your fitness journey. Please keep in mind that I am NOT a personal trainer or a registered dietician. Consult with your doctor before starting any diet and/or exercise program. You got this!

Thank you for your support! xoxo Christie

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