Diary of a Fitness Model:The BluePrint Week 1 in Review

So, week one has come to a close on my 12 Week Journey to the best body of my entire life! My goal is to prepare my body for possible figure modeling. I am not looking to be “bullky-man-girl” body, but lean, definition for bikini/underwear/fitness gear modeling. So the following is an over view of the work outs I completed this week and a summary of my current nutrition.

Sunday

  • 400 Meter Run
  • Bench Press: 3 sets of 12 reps
  • 400 Meter Run
  • Bent Over Barbell Row: 3 Sets of 12 Reps
  • 400 Meter Run
  • Dumbbell Shoulder Press: 3 Sets of 12 Reps
  • 400 Meter Run
  • Skull Crushers : 3 Sets of 12 Reps
  • 400 Meter Run
  • Barbell Curl : 3 Sets of 12 Reps
  • 400 Meter Run
  • Ab Crunches on the Ball: 3 Sets of 12 Reps
  • Knee-Tuck Cruch on the Ball: 3 Sets of 12 Reps
  • Side-Plank Oblique Crunch: 3 Sets of 12 Reps (each side)
  • 1-minute Plank
  • Flow-Sequences 1 through 4 of #TheCapoKinesisMethod (www.thecapokinesismethod.com)

Monday

  • 400 Meter Run
  • Barbell Squat: 3 Sets of 12 Reps
  • 400 Meter Run
  • Stiff leg Dead lift: 3 Sets of 12 Reps
  • 400 Meter Run
  • Leg Extension: 3 Sets of 12 Reps
  • 400 Meter Run
  • Lying Leg Curls: 3 Sets of 12 Reps
  • 400 Meter Run
  • Standing Calf Raises: 3 Sets of 15 Reps
  • 400 Meter Run
  • Lying Leg Raises: 3 Sets of 12 Reps
  • 400 Meter Run
  • Lying Leg Raises: 3 Sets of 15 Reps
  • Taught a 5:30 PM Zumba Fitness Class

 

dancing through my journey

Tuesday

  • Dumbbell Chest Press: 3 Sets of 15 Reps
  • Bent over Dumbbell Row: 3 Sets of 15 Reps
  • Dumbbell Shoulder Press: 3 Sets of 15 Reps
  • Skull Crushers: 3 Sets of 12 Reps
  • Bicep Curls: 3 Sets of 15 Reps
  • Lying Leg Raises: 3 Sets of 15 Reps
  • Attended Cross Fit Class: Worked on technique for Clean and Press and Snatch
  • Taught 2:30 PM ZumbAtomic Kidz Fitness Class
  • Taught 6PM Indoor Cycle-Circuit Class

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Wednesday

  • Cardio Day: 3 Mile Pre-Independence Day Fun Run

3mile ymca

Thursday

Cardio Day: Peachtree Road Race in Atlanta: 10K/6.2 Miles in 1:06:26

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Friday

Rest Day: Admiring my Results: Dropped from 151 to 148 this week! 😉

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Saturday

Double-duty: hitting upper and lower body today!

  • 400 Meter Run
  • Lateral Raises: 3 Sets of 12 Reps
  • 400 Meter Run
  • Triceps Push Downs: 3 Sets of 12 Resp
  • 400 Meter Run
  • Cable Curls: 3 Sets of 12 Reps
  • 400 Meter Run
  • Deadlift: 3 Sets of 12 Reps
  • 400 Meter Run
  • Dumbbell Lunges: 3 Sets of 15 Reps
  • 400 Meter Run
  • Dumbbell Shrugs: 3 Sets of 15 Reps
  • 400 Meter Run
  • Decline Crunches: 3 Sets of 15 Reps
  • 400 Meter Run
  • Hyperextensions: 3 Sets of 15 Reps

Total Distance Running this Week: 23.4 K = 14.54 Miles

 

running in any weather

Nutrition

My nutrition this week, consisted of low carb (not no carb), high protein meals. Tons of water and natural fat burners, such as caffeine (black coffee), and a treat I put together called Cayenne-Citrus water. Also, fiber-rich foods were incorporated as well as they keep you feeling full and regular 😉 which helps keep your abdomen from bloating.I also continue to take a multi-vitamin as supplementation for any nutrients I may not receive from my diet. The following are pictures of the types of food I ate:

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Panera Bread Special Order: Shrimp Salad w/o the Roll

IMG_20130701_103851

Zoe’s Kitchen Special Order: Grilled Chicken Sandwich w/o the Sandwich or fixings (Meat and Veggies only)

IMG_20130706_102301

Pre-Workout Protein Packed Energy NutriBullet

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Pantry Protein Pack: Raw Peanuts, Almonds, Pine Nuts, and Cashews

IMG_20130618_205816

Tuna and Egg White Mash-Up

IMG_20130701_060947

Cayenne-Citrus Water

The Journey Continue to Week 2

~ Candice “The Wellness RN”

*beijos*

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