Naala Inc.

Hey, hey, hey,

OK. So, according to the research, one of the most important elements of succeeding in bodybuilding is to PLAN, PLAN, PLAN.

THE KEY according to many successful fitness models and bobybuilding.com is to plan and prepare your meals ahead of time and plan out your workouts in advance.

Chady Dunmore

I’ve spent months, weeks, days and many hours researching how to become a fitness model  and all the while I’ve been hoping and wishing that there was a successful fitness model who journaled about her daily diet and workouts on a consistent basis. I’ve gotten pieces of information and tips here and there and fitness magazines have helped a great deal. However, it would’ve been a lot more efficient had there been an online guide to follow a la someone who has made a name for themselves in the industry.

I’m going to try my best to outline my plan and results so that people who are looking for info and tips don’t have to spend the amount of hours I have on RESEARCH! After all, this time could be much better spent on preparing meals and working out! If you have any tips or tidbits to add, please feel free to fill me in.

By the way … I’ve included some of my favourite photos for inspiration and motivation throughout the post! Hopefully, some time soon I’ll be posting pics of myself looking similar to these beautiful ladies!

Jennifer Nicole Lee

So without further adieu, here’s my plan for this week:

Weight Goal: 2 lb weight loss

Other goals: no cheat meals, stick to the plan!

DIET PLAN
To keep things simple and take away the temptation to cheat, I’m going to keep breakfast, lunch and snacks the same all week. Dinner will be planned around what I make for my family.

6AM – Breakfast ~ 1 slice of rye, 4 egg whites and 1 egg yolk, coffee

9AM – Snack ~ protein shake

12PM – Lunch ~ spinach salad w/ fat free dressing, 4 oz grilled chicken, 1/2 cup of sweet potato

3PM – Snack ~ protein shake

6PM – Dinner ~ green veggies, lean meat

WORKOUT PLAN

Monday ~ LEGS & ABS
Tuesday ~ CHEST, BICEPS
Wednesday ~ HIIT, LEG PLYOMETRICS
Thursday ~ BACK, HAMSTRINGS, HIIT
Friday ~ SHOULDERS, TRICEPS
Saturday ~ P90X OR LONG DURATION CARDIO

Wish me luck,

Tiff

Hola Chicas!

I’ve been trying to go hard with fitness and nutrition for a while now, but I always backslide. There’s so many excuses that I make for not going to the gym or eating only once a day. I do get frustrated when I let things derail my progress but I refuse to give up !

So here I am trying again!

I’m not a super disciplined person, I’m impulsive and a bit of a free spirit but I know I can do this and I’m going to keep trying  until I get into fitness model shape and compete.

So here we go again …  feel free to cheer me on !!!!!

Here’s my stats for FEBRUARY 15, 2012 …

Weight: 137 lbs
Body Mass Index: 25.4
Body Fat: 29.5%
Body Fat Mass: 40.5 lbs
Body Water: 51.4%
Bone Mass:  6.4 lbs

Here’s my START picture (I’m thinking if I wanna be a bikini/fitness model, I need to get used to being seen in a bikini!)

Here’s a breakdown of what I ate for snacks and dinner today. I missed lunch today due to poor time management!

calories – 210 kcals
carbs – 17 g
protein – 24 g
fat – 5 g

calories – 210 kcals
carbs – 17 g
protein – 24 g
fat – 5 g

calories – 620 kcals
carbs – 77 g
protein – 33 g
fat –  19.9 g

As you can see, my portion sizes for dinner should have been  a bit smaller ~ each of my meals should be around 300 – 400 calories and my snacks should be approximately 150 – 200 calories.

3 Meals Per Day, Plus 2 Snacks

Suggested meal sizes for eating 1400 calories a day, using a ratio of 30% carbs, 60% protein, 10% fat, by eating 3 meals and 2 snacks. All numbers are rounded. 

Meal 1: 
350 calories per meal (26g carbs, 53g protein, 4g fat)
Snack 1: 
175 calories per snack (13g carbs, 26g protein, 2g fat)
Meal 2: 
350 calories per meal (26g carbs, 53g protein, 4g fat)
Snack 2: 
175 calories per snack (13g carbs, 26g protein, 2g fat)
Meal 3: 
350 calories per meal (26g carbs, 53g protein, 4g fat)