I have decided that I really want to participate in Tri-Fitness Worlds May 2012. I am thirsty to compete again, but I want something where I can display my athletic skills and not just feel like a pageant contestant. I worked my ass off at States and was not exactly content with my 5th placing.
From what I have seen, WTF tends to favor a leaner physique, and that is what I am. Building muscle is not exactly easy for me, and I refuse to take any sketch steroids or supplements. I have been chowing down, lifting heavy and adding as much thickness as I can. I know I should probably have a more stringent training plan, but I currently have a government regulated schedule at work so that takes priority. Here is a small sample of my current diet and workout regime:
Breakfast: 2 slices Ezekial bread stuffed French toast cooked with 1/3 cup egg whites, splash Almond milk, Stevia Vanilla sweetener. Filing- ½ cup Greek yogurt mixed with pb2 and 1 scoop chocolate PB whey protein
Snack: Apple and 1 cup Greek Yogurt mixed with SF vanilla yogurt and blueberries.
Lunch: Polenta with cooked veggies and shrimp (http://www.facebook.com/media/set/?set=a.10100347996484169.2595804.11800250&type=3#!/photo.php?fbid=10100348007517059&set=a.10100347996484169.2595804.11800250&type=3&theater
Snack: Large salad with chicken breast, black beans, dried fruit and nuts, topped with balsamic
Post workout: sweet potato and whey protein shake with flaxseed
Dinner: Neomandes platter with Tuna salad, tabouli, fatoush and pita bread
….. I also munch on dried nuts and fruits and PB throughout the day. All in all, I consume about 2400-2500 calories.
WU: 10 min jog (I know cardio is frowned upon in figure but I still occasionally miss the runner’s high….)
3 sets each:
- 12 Stepups (each side) with 15 lb DB in each hand
- Military press x20
- T-pushups with 10 lb DB x8 each side
- 60 lb barbell hip thrusts x15
- 60 lb deadlift x15
- 20” box jumps x15
- Full situps on stability ball x15
- Plank thrusts x15
- Lateral jumps/sprint backward x15
- Weighted rows with 20 lb DB in plank position x15
As you can see, I have been doing more full body workouts. It may not be as effective as segregated body part days (though I personally don’t see the difference) but for me, it’s fun and keeps me engaged. I have 2 more months to enjoy workout/diet ‘freedom’ then it is ON. I know the WTF has some stiff competition, but rest assured, I won’t go down without a fight