Daily Meals
- Whey Protein Isolate Shake, BCAA
- 1 cup of Oatmeal with blueberries, cinnamon, stevia/raw honey; 2 boiled eggs; multi-vitamin, fish oil
- Lean protein, vegetables
- Lean protein, vegetables or fruit
- Protein shake
- Lean protein, vegetables (optional)
Morning Cardio Routine
Monday – Friday: 30 minutes Cardio: Step Challenge, Insanity, P90X, or Tabata
Evening Weight Training/Cardio Routine
- Mondays & Thursdays: Arms/Chest
- 7 sets / 12 reps each exercise
- BB bicep curls
- Db bicep curls
- Tricep cable pressdowns
- Tricep dips
- Bench press
- Machine flys
- 20-30 minutes on the “beast”
- 7 sets / 12 reps each exercise
- Tuesdays & Fridays: Back/Shoulders
- 7 sets / 12 reps each exercise
- Cable pull-downs
- Seated cable rows
- Db shoulder press
- Db side lateral raises
- 20-30 minutes on the “beast”
- 7 sets / 12 reps each exercise
- Wednesdays & Saturdays: Legs/Abs
- 7 sets / 12 reps each exercise
- BB squats
- Leg press
- 8 sets / 12 reps each exercise
- Leg curls
- Calf raises
- 3 sets / 20 reps
- Hanging leg raises with weight
- 20-30 minutes on the “beast” or track workout (sprints & bleachers)
- 7 sets / 12 reps each exercise
- Sundays: OFF / Cardio only
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Crystal's Whole Health 
Question, how many weeks out are you from the contest again?
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I am about 7 weeks out.
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1h of cardio 7 days a week 7 weeks out? Just curious, was there anyway you could have made some adjustments in your diet so that you didnt have to up the cardio?
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Although, these are my plans, I will deviate a little from time to time. Sometimes I carb up or down depending on how my body is responding to my workouts. I hold a lot of fat and water weight in my butt and thighs, so cardio is critical for me. I have to burn more calories than I take in to get the look I want. I do pay attention to my body, so I don’t always do cardio 7 days-a-week.
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