GET LEAN | kaylarose

Have an Event Coming Up?

A Photo Shoot, Competition, or simply just want to Lean Out?

Stick with this guide and you will look perfect on that day!

After you have been training hard, you have built up all your hard earned muscle, so it's time to lean out to look your best , burn that little bit of excess fat off and not be bloated for your event day. Now you will intensify your cardio sessions with interval workout style, you will incorporate "Carb-Cycling" into your daily diet, and you will continue to lift heavier weights.

~~You will need to start this process at least 2-3 weeks before the event.~~

*Make sure you have a full understanding of carb-cycling so you are sure to not be bloated on the big day.

CARDIO

Cardio is crucial at this point! You will need to do 20 minutes of cardio a day. If that day is a heavy lifting day as well, you should save the cardio for after the workout. Remember to always warm up though!

-ONLY use the Stair Steppers. NO Elliptical, it will eat into your hard earned muscle. If you prefer running, make sure to do intervals meaning 20 minutes of 8 second sprints followed by 12 second rest.

MEAL PLAN / "CARB CYCLING"

There are so many different forms of Carb Cycling, it can get pretty damn confusing! You will really need to do your research to get a full understanding. Once you understand it, you can put all your knowledge learned together to make the perfect plan for you. I am here to do my best in explaining it, and what works for me.

~Carb Cycling is meal planning where you cycle your amounts of Carb intakes throughout your week. You have 3 Low Carb days and 1 High Carb day, then repeat.

**~Make sure you time it right, so you end with a High Carb day, the day before your event.

~Limit your water intake a couple days before, this combo will make your muscles pop and help so you don't have any extra water bloat.

~Try also going in the Sauna the day before so you release any excess water being retained.

Here is an Outline to get an idea of what your days should look like;

(make modifications to your liking)

7 AM -

9 AM -

11AM-

2 PM -

5 PM -

8 PM -

LOW CARB DAYS

-1/2 Avocado

-4-6 Eggwhites

-Spinach

- ½ - 1 cup Oats

-1 scoop Protein Powder

-Cinnamon

-Almonds

-Fish (Tilapia)

-Veggies (Asparagus, Broccoli, etc.)

-Chicken

-Salad or Veggies

(NO Dressings unless Apple Cider Vinegar)

-Tilapia

-Asparagus

- 4 - 10 Egg Whites

7 AM -

9 AM -

11AM-

2 PM -

5 PM -

8 PM -

HIGH CARB DAYS

- ½ Ripe Banana

- 1 tbsp Peanut Butter

- ½ - 1 cup Oats w/ Blueberries

-1 Scoop Protein Powder

-Cinnamon

-Almonds

-Fish

-Veggies

-½ cup Brown Rice & Black Beans

or 4 oz. Sweet Potato

-Chicken

- 4 oz. Sweet Potato or Quinoa

-Veggies or Salad

-Tilapia

-Asparagus

- 4 - 10 Egg Whites

ADDITIONAL TIPS FOR SUCCESS

~Drink a Glass of Dry (Chardonnay) Red Wine,

the night before to also rid your body of any excess water. It also

helps with vascularization! (one glass, you're not trying to get a buzz here!)

~Eat a box of Raisins,

in the car on the way to the event. They also help with vascularity!

~GET ENOUGH SLEEP!!!

~Drink TONS of Water!!!

**On the last 3 to 4 days before your event, cut your water

intake, a lot, less and less each day, so then the day before and day of,

only minimal intake, sips at the most!

(Drink black coffee in place of water, and take diuretics to rid the body

of excess water)

~NO Cheating!

If you don't have the will power or self discipline to do this diet

for 2 weeks, then this is not for you!

Start carrying these babies around!