4 Weeks Out
Last year I stepped on stage at 112lbs and I believe I looked too thin. I didn't appear muscular...just thin. And so this year, my goal stage weight is 116-117.
At 4 weeks out, I am 119lb which means, I don't have much to loose and lucky for me, I am still eating a TON.
This weekend will be my last cheat meal. From here on out, I will have a structured refeed day on Saturday.
But this cheat meal will be epic.
4 weeks out macros:
150 carbs, 40 fat (this week I struggle reaching 40. Fat levels is always hardest for me!), 150 protein
Breakfast: 1 Egg piece (egg whites, seasoning, and veggies mixed up and baked)
Snack: 1/4 Cup TVP w/ stevia
Lunch: 4oz chicken, 2/3 cup veggies, 2 oz chicken stock, 5 oz squash, srriacha (I mixed it all together into a soup)
Snack: 4 oz green beans, 35g black berries, 2 rice cakes
Dinner: 3 oz chicken, 1 cup Asian Medley vegetables, 1 scoop protein
Snack: 1 Cup oatmeal, 5 oz califlower, 1/2 G2g Bar, 1 tbsp pb2 (mixed all together in blender and made hot oats)
Cheat meal: 4 slices of honey mustard chicken pizza (yes, half the large pizza) and a large frozen yogurt with tons of fruits, nuts, and cookie dough/ brownie pieces on top. It was SO amazing.
Workout Schedule for weeks 4 and 6
Sunday: 15 min stairmaster, back day
Monday: 8 min jog with Dakota, 10 min steady state run, 10 min HITT, Abs
Tuesday: Overslept my alarm, 8 mins with Dakota, 3 sets of goblet squats, 1 set of lunges, 4 sets straight leg deadlifts, body weight squats
Wednesday: Shoulders, 25 min stairmaster
Thursday: 8 min jog with Dakota, bic, tri, abs
Saturday: Heavy Leg Day
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