- 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?
Breakfast
100gm Egg Whites
1 large egg
40 gm Oats
1 Tbsp Almond Butter
Lunch
100gm Chicken Breast
200gm Sweet Potato
Dinner
6oz 85% Ground Beef
200gm Potato
Snacks
1 serving non-fat plain Greek Yogurt + 1tbsp Almond Butter + 1/2 scoop Whey Protein
300gm Grapes
Training
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
Shoulders
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
Abs
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)
Legs
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
Lunges
4 sets of 15 each side
RDL
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
Push-Ups
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