Fitness Competition/Step by step Training/Carla
Carla McDonough/8-weeks out/Bodybuilding Competition..
Carla at 8-weeks from
show-time: NUTRITION PLAN……
Weight: 142- Lost inches and kept muscle….This is with solid nutrition & only 2-3 days per week of cardio….Now will up cardio to 4-5 days per week 20-30 minutes. (watch the transformation!!!)
Meal #1
4 egg whites - 1 yolk
3 oz. chicken, turkey, or tuna
1/4 grapefruit, 1/4 cantaloupe, or 6 strawberries
Meal #2*
4 oz. chicken, turkey or tuna
1 cup vegetables
Meal #3*
1.5 cups salad containing choice of salad vegetables w/ 2 tsp. oil + 1 tbs. vinegar
5 ounces tuna or other lean protein
1 small carrot
Meal #4
1 egg + 2 egg whites
Meal #5
5 oz. chicken, turkey breast, or fish
1 cup vegetables
1 tbs. Flax Oil (*Every 3rd day eat the following meal in place of one regular meal: 1 cups rice, 1 small sweet potato, 1 small banana, 1 cup vegetables with 2 tsp. oil, butter, or margarine.)
CARDIO PLAN: 4-5 sessions per week/ 30 Minutes/ Start warm-up on Manual setting (level 1 for 3 min)every minute change levels, Example:1 minute level 2, 1 minute level 1, 1 minute level 3, 1 minute level 1…working up to level 5—-Repeat this for 4 rounds….Remember: cool down on level 1 for 2-3 minutes…
WEIGHT TRAINING: 4-1 hour sessions per week/Stay Heavy-75/80% of Max, Legs 2 sessions per week, work on the weakest muscles….Contract & Hold each exercise….Rest only long enough to catch your breath between sets, Legs -12-16 sets, Back & Chest-10-12 sets, Shoulders, Biceps, Triceps & Calves-6-8 sets, Abdominals-150- 200 reps…..
POSING: Start working on your individual posing routine at six weeks out if you haven’t started by this time. Remember, you need two individual posing routines. You’ll do one in the prejudging with no music and a sixty second time limit. Your evening presentation will be accompanied by music with a 90 second time limit. Don’t make the mistake of trying to cram your 90 second evening routine into sixty seconds during the prejudging. Work on a separate routine based solely on your strongest poses. Hold your poses longer during the prejudging so the judges have enough time to assess each pose. Don’t do any poses that do not enhance your physique. Show the judges only what you want them to see.
May 18th, 2008 at 2:50 am
Carla & Gary, I looked at your pictures and also at previous again and you both are looking awesome and making huge transformations right before my eyes. Keep going ..the prize is within reach, one thing I would suggest was on the first postings you had your weights listed, if you had them listed now we could see what you both have lost and also comment on what you both have lost in body fat and what changes you both are seeing now from then. Again incredible, proud of both of you. John