When preparing for a competition, Brieanna usually gives herself around 12 weeks to lean out up until the day of competition. She eats every 3 hours and has 5 meals a day. Brieanna’s food prep within those 12 weeks are designed to help drop excess fat without losing any muscle. Her meals consist of a complex carb, fat, and lean protein.
For example, for breakfast she will eat egg whites, oatmeal and almonds. Then, in between breakfast and lunch she will have a mid-morning snack such as a skinless boneless chicken breast with skinless sweet potato and walnuts. For lunch she may have a skinless boneless chicken breast paired with brown rice and steamed broccoli. Following lunch, Brieanna will have a midday snack which may consist of a protein shake with bananas and a tablespoon of natural peanut butter included in the mix. For her last meal of the day, she will eat a “bigger” meal with more calories and nutrition and it would be cod, whole wheat toast, zucchini, almonds, mixed salad with balsamic vinegar. These meals will give her a perfect balance of protein, carbs, and fat which will feed her around 1500 calories a day. If you don’t like fish, you can stick to lean meat such as chicken and turkey. Usually you will portion size your meats to about 4 oz per meal.
When Brieanna approaches the 4 weeks mark, she begins to clean up her diet by eliminating the “extras”, such as added condiments, sugar substitutes, and energy drinks. Think of it as eating fresh produce in its most pure form. For example. Vegetables should only be steamed or broiled without any salt or pepper or other seasonings added. You can limit yourself to sodium free seasonings such as Ms. Dash if you must have extra flavor.
It is also very important to keep yourself hydrated throughout the day. Brieanna recommends drinking 2 gallons of water a day. Drinking lots of water will help your body with digestion and absorption of nutrients. Water also helps energize your muscles, which is very important while your’e working out often. In addition, staying hydrated will help control your calories and also help keep your skin looking healthy!
While preparing for her competitions, Brieanna works out 5 days a week and sometimes twice a day. She engages in heavy weight lifting with plyometrics (aka jump training) in between sets. Her sets consist of exercises such as, weighted ball slams, abs, jump squats, kettle bell swings, and squat holds. Once a week, Brieanna performs sprints outside which usually consist of about 40-50 yards repeated 3 times.
Most importantly, it is important to stay consistent and focused with your meal plans and workouts. Don’t make a habit out of cheating on meals or workouts. You want to keep the bar high for yourself to stay motivated and to continue to see results. Try to enjoy the process as much as you can because 12 weeks goes by so quickly, before you know it, it’ll be over!