Fit Guide Vol I

 

Diet and Training for my ABS2B babes!

 

Hey guys, sorry for the delay, I wanted to send you a very brief and simple “diet and training experience”

So OK let me try to do this, first of all I will apologize …before I start on any misspelling or anything that might not sound that coherent to you.

As you already know, English is not my native language, so be prepared to get some typos, and stuff, apologies and I will do the best I can! I am sure you will get the point, even though my English sucks.

 

Ok so, many of you were dmming me on IG while on my last NPC bikini show, a lot of you were asking about diet and training and all that, so since I have no time to write all you back (that sounds cocky) but seriously there can be 600 dm’s and I have a life and a family is just impossible, this is why I put together this basic guide as a start.

 I will really love to dm you guys back each one, I love and need your support, you can Not imagine how… I am a fucking nerve freak! Is really hard to deal with myself and every day is a little battle, as you know I have an anxiety and hypochondria issue, so my life can seem amazing… but trust me is HARD, I am very good now, but I have awful awfullll days… ok

 

Having that said…

 

On training , I will post here a basic training, how I train for competitions, the supplements I use, the tricks we do before competition etc.

I have a personal trainer certification ( I do not train people because I don’t have time, but you can rest assure I have an idea of what I am saying here)

I am not a nutritionist, but I have been in fitness all my life and competing since 2013.

I will want to advise you now, If you have any type of eating disorder or you have an issue with food ……….competing is not the best way to go, I am telling you this NOW,I should not be competing at all because it puts a lot of stress on me, but I do it because I need to face fears and challenges in order to fight my condition, that’s what I think.. I can be wrong…

I am not putting this together for contest prep, for that……. you NEED a contest prep coach, that knows how to train you and diet you for that, this is just a guide that will serve you as a start, or give you some tips that you might know already or maybe not.

Alright lets begging with diet, not diet .. like how your meals should look to get a fit physique.

Hey girls, those ladies you see ripped all year long I can swear 99.9% are on drugs, and yes is like that (not like coaine and stuff.. but PED’S (performance enhancing druigs) or mild steroids.

 I am sorry if any one gets offended by this but is the truth ok, yes there are some genetics freaks our there which is thar.01 % left.

I am NOT against drugs or steroids, I am not a Fan of them, in my opinion is that is your life and is up  you, have I used some, Yes I have…but when Max was born, I simply decided not to further explore the dark side of fitness and do what I can….this is why Im not pursuing a PRO card or any shit like that.

You can call me a cheater but if you compete in a non-tested organization you use shit, period. So don’t get your self down seeing all this ripped amazing babes on IG… OK 😊

 

All right 99% of the time I am not competing, I look fine, lean, I have a tiny body and I am not big …is how I am built……..but I do hold water, I am not shredded all the time because I enjoy life, yes I take care of what I eat during the week and on weekends I relax… and I do it because f my business, I we sell fitness wear, I need to look descent… you can look beautiful, lean, some of us yes ripped up to a point…but not veiny/mega ultra lean 6% body fat 365 days a year, it does not happened and for me it does not exist naturally.😊

 

This is how a typical diet for me looks (to stay lean, fine for pictures, in shape)

 

Mornings:

I do fasted cardio almost every day, at least 25 min cardio on empty stomach, I go run outside, or do the rower at the office or do an orange theory class, I am used to it and that helps me keep lean, I can not start my day if I don’t do at least 25 min cardio. I just can not, make it a routine, it helps to keep you lean, that’s my tip #1

After that.. at about 9 am I eat some eggs, like 2 whites and a whole egg, and a little bit of oatmeal; yes I have empanadas here and there but is not my routine…

 

At about 12:00 I get  protein, about 6 oz of chicken fish or meat, usually with potato or salad

 

At about 3 pm I have some coffee and try to eat something else a yogurt or piece of fruit, or some diet popcorn, whatever something not heavy or fattening… not a caramel Frappuccino!!

I weight lift every day (most) in a circuit manner( I will tell you later) and then have a protein shake…I always have those lean bars, or some almonds in my pack.. I get hungry very often so that helps.

 

Dinner I do 6 oz protein and veggies, I do not eat that much carbs tho until the weekend,

I LOVE wine and I have a glass of wine a day, on weekends have 5 a day hahahhaa, yes I love my wine.

So basically a fit diet (let’s say to maintain and if you are over weight it will make you come down will look like this:

 

The basic macros:

 

• Meat:Beef, lamb, pork, chicken and others. Grass-fed is best.
• Fish:Salmon, trout, orange roughy (Is my fav but is expensive),cod, tilapia…haddock and many others. Wild-caught fish is best.
• Eggs:Omega-3 enriched or pastured eggs are best.
• Vegetables:Spinach, broccoli, cauliflower, carrots , try to do greens… asparagus is the best because is diuretic.
• Fruits:Apples, oranges, pears, blueberries, strawberries.
• Nuts and Seeds:Almonds, walnuts, sunflower seeds, etc.
• Fats and Oils:coconut oil, olive oil and cod fish liver oil.
• Carbs: Oats, sweet potato, white potato, quinoa

 

A sample easy menu will look like this:

Monday

• Breakfast:Omelet with various vegetables, I will use PAM to cook
• Lunch:5 ox of a desired protein with a carb and salad (I tend to stick to fish and chicken, just do red meat and salmon once a week)
• Dinner:Cheeseburger (no bun), served with vegetables and salsa sauce.

Tuesday

• Breakfast:5 egg whites with spinach
• Lunch:Any protein with  veggies, If I am on the run I do a can of tuna :D or a protein shake
• Dinner:Salmon  and vegetables.

Wednesday

• Breakfast:Eggs and vegetables, or 4 egg whites with ¼ cup of oats In water
• Lunch:Shrimp salad with some olive oil.
• Dinner:Grilled chicken with vegetables.

Thursday

• Breakfast:Omelet with various vegetables, fried in butter or coconut oil.
• Lunch:Smoothie with coconut milk, berries, almonds and protein powder.
• Dinner:Steak and veggies.

Friday

• Breakfast:turkey Bacon and Eggs.
• Lunch: Chicken salad with some olive oil.
• Dinner: Pork chops with vegetables.

Saturday

• Breakfast:Omelet with various veggies.
• Lunch:Grass-fed yogurt with berries, coconut flakes and a handful of walnuts.
• Dinner:Meatballs with vegetables.

Sunday

• Breakfast:Bacon and Eggs.
• Lunch:Smoothie with coconut milk, a bit of heavy cream, chocolate-flavoured protein powder and berries.
• Dinner:Grilled chicken wings with some raw spinach on the side.

Again in between the main 3 meals I always have 2 snacks, If my meals have been kinda big I try ti skip them… it depends if how hard I worked out that that etc.

 

Here is the trick:

 

The days where you are eating FATS, lets say yogurt, salmon, shakes with coconut milk…olive oil, avocado, red meat TRY TO KEEP YOUR CARBS DOWN…

The days you are eating super lean, lets say fish, chicken breast, and low carbs then………….. up your fats! Healthy (olive oil, Almont butter, piece of avocado  etc)

Just do NOT do both in the same day! This will help you keep your weight down! And steady.

I do limit fruits A LOT, I eat just apples, strawberries very random and oranges, I do not drink ANY type of juices, If you are doing green juices please DO NOT put other than a little of green apple or a bit of pine apple, I see a lot of girls eating amazing and they fuck their body up drinking all this fruit juices!!!!!!

Dairy! I LOVE cheese I can live off cheese and red wine… but dairy is bad… Have cheese but in moderation, I never leave my cheese but If I know I am going to be hard on cheese and wine one day the next one I am very clean!

And try to drink a gallon of water…

Water.. I hate hate drink water but makes a difference you can NOT imagine, I you can drink your 1 gallon a day you will see the difference in week! But HEY try to keep the sodium down, If you can learn how to know with natural spices or Mrs Dash better.

 

I use:

 

Mrs Dash and Pam to cook, I do eat mustard, ketchup when not in competition prep.

On weekends…….. I eat what ever the hell I want, but try to do it just in one meal, let’s say on Saturday I eat my eggs, try to have a clean lunch, but if I’m going out…. I drink like a man and then I have a burger… yes ..mayonnaise and all the crap. Pizza and whatever..pasta , I love pasta!

But My tips are:

Limit your fruits

Do not drink juice, milk, and limit yogurt and cheese as much as you can..skip bread, sugar, or any type of carbs during week days that are not “good carbs” and keep them until lunch then NO carbs.

If you like to drink stick to vodka tonic PLEASE ..DO not drink sugary cocktails !!

Red wine, Moscato or such are OK options as well……. Vodka and tonic is the leanest you can go.

 

 

OK tricks-

For your cardio I use:

Sweet sweat , I put that shit all over me, yes all over and wrap my waist in plastic paper, put a wait trimmer or an Abs2B belly melting pants and go for cardio, that will shed water like crazy….

If I am holding water I drink 1 cup of dandelion tea in the AM one in the afternoon and one at night… ifts really bad then I do 2 and 2…

Supplements:

I take Pre workout:

I love BPI one more rep ( is mild and good)

For legs I take C4 ripped ( is not mild but I need that shit for legs) It have gave me bad anxiety in the past, so be careful with this one.

I take a 1 day woman multivitamin

If I have an event or a pool day, I put preparation H ( yes the hemorrhoid cream all over my belly and wrap it in plastic and sleep with it… next day trust me you will see the difference… preparation H sucks water from tissue, is a quick fix, as soon you start shickign water it will come back!! But you will look fine for some hours 😉

Protein:

I love the BPI as well and also the PERFORMIX brand ( hey I am not an affiliate in any of this) Please pick the 0% carbs and Sugar

That’s another common mistakes, you guys buy protein with carbs that’s for bulking!! SO pleaseeeeeeeeeeeeee read the labels!

Drugs: hahahahah (this is just for your informative purposes) ALL my team told me NOT to put this but I am, because why should I not?

Here is a list of drugs girls use in bodybuilding- some go harder than tha but at least in Bikini this is are the main ones.

Anavar

Winstrol

Clenbuterol

 

And a bunch of diuretics

DO NOT USE THEM!!!!!!!!!!!!! Those are the bikini girls drugs.. If you are going to compete, be prepared to face these ones…

I am just letting you know that it is done, so don’t kill yourself trying to look like a super ripped bikini PRO girl on IG.

 if you want it bad… then is your choice to put your heath at risk and do it, I am just letting you know because I said I would say everything!,

Most of this drugs seriously are mild. They are.. and are used for people with aids, burned people or kids with problems to grow, is not a big deal but they are drugs, they are not legal without prescription ,and they can have nasty sides, if no one has tell you this well I am telling you.

If I loose 1000 clients for this …let it be, I am not fooling anyone, you can have a fit beautiful body without them, but those you see 24/7 ripped and lean .. that you follow and love on IG and are holding 0 water weight …..ALL THE TIME is bullshit…..

Been there done that… is a business, I have done it and I am not blaming and pointing fingers on anyone, because I HAVE DONE IT TOO is a BUSINESS! Competing , and being freaking ripped is a business so YES.

PS: with drugs or not ..to achieve those physiques you still need to KILL yourself at the gym and diet HARD! But drugs give you an advantage, you don’t lose muscle while dieting, plus you build muscle 100% faster that naturals.

DISCLAIMER:AGAIN I AM NOT PRMOTING DRUNGS OR STEROIDS< THEY CAN KILL YOU I JUST WANT TO BE REAL! BECAUSE WE LIVE IN WORLD WHERE YOU COMPARE YOURSELF WITH LADIES THAT ARE NOT NATURAL OK

AGAIN, THERE CAN BE A HAND FULL THAT ARE GENETICALLY GIFTED, I BEEN 6 YEARS IN THE SPORTS AND I HAVE MEET LIKE 2 in 100!

 

Having that said,

Okay training-

This is what a week training for me will look like: keep it simple, pick 4 basics but do 4 sets and 25 reps..yes those 12-15 reps are bullshit, for me works volume training so I keep it lean and I go heavy! ( I will tell you how I split days later on)

 

Shoulders: pick 4 and perform 4 sets of 25 reps, yes burn the shit out of them ( if you don’t know how to make them , look them up in youtube)

 

• Upright Cable Row.
• Front Barbell Raise.
• Cable Front Raise.
• Machine Shoulder
• Leaning Dumbbell Lateral Raise.
• Cable Rear-Delt Fly.
• Arnold Dumbbell Press.
• Smith Machine Upright Row.

Back: pick 4 and so 4 sets /25 reps, go heavy girls!!

1. Pullup
2. Squat deadlift: 
3. Lat pulldown: 
4. One-arm Smith machine row:
5. T-bar row: 
6. Good morning
7. Cable pull-through:

 

 

Legs and glutes:

 

Girls, if you want to lift your butt is lunges and deadlifts, yes squats are good but lunges and deadlifts are a must and heavy as FUCK!

 

Here it goes: Pick 6 of these!! 4 sets, 25 reps, I like to do a day of front part (quads… extensions,lounges,smith squats and leg press) and then another day for Hammies( seant and laying lef curs, deadlifs, kickbacks etc) its just to much to work both sides on the same day… at least for me) I will tell you my split later.

 

• Straight leg deadlifts
• Leg extensions
• Seated leg curl
• Laying leg curl
• Glue kick backs
• Glute hip extensions
• Weighted bridges
• Weighted walking lounges

9-Smith machine lounges (dingle legged)

10-Smith machine squats

 

Guys you need to use a weight that at 15 reps you want to puke.. then you breath and try to get at least 10 more… if you don’t wanna puke it is not working OK

 

Yes you need to feel BAD working out, If you feel perfect happy and comfy, sorry to break the news but you will be the same as you are now 😊

 

I call this pain…mutation time, when I feel that pain, that sickness I can rest and stay quiet for 30 secs and call it “I am mutation to a stronger person” and yes next day I see the difference, if you are comfortable and happy with your workouts they are not going to change you.

 

Hey, I am talking to the beast girls here, the ones that wanna look GOOD, not ok, not like ok skinny ok I kinda work out, No mean and lean… not drug ripped but mean and lean!

 

Lets continue…

 

Arms:

 

I sometime combine arms with shoulders If I can, I feel is good or I do combine back and biceps… I will pick 3 exercises for biceps and 3 for triceps, and do 4 sets of 25, as I mention for me works volume training, maybe that wont work for you, but the only reason it can not work if you are too thin… but for babes that want to trim down this is a good start!

 

Here is my fav arms workout:1-

 

• Close Grip Bench Press for triceps
• EZ bar skull crushers for triceps

3- Single Arm Cable Push Down for Triceps

• Triceps Push Ups for Triceps
• Standing hammer curls for biceps
• Alternating Dumbbells curls for biceps
• Preacher curls for biceps
• 7-EZ Bar curls for biceps

Abs:

 

Babes you won’t get a six pack unless you diet and diet hard 😊

I do abs but seriously if I don’t diet they will never show! I always thouw in abs and ploys in between my sets, I like to workout 1 hour but INTENSE, I don’t talk, chill nada, I rest from one machine to the other that’s it!

 

If you work out 2 hours a day and you are not seeing results you are fucking around at the gym!

 

Get some resistance bands and so plyos in between sets

 

-jumping  squats

-jump lunges

-just JUMP!

 

Try not to stay still for more than 30 secs, intensity is extremely important when you want to trim down! Do not talk, do not text, do your shit in 1 hour and get out of there!

 

Another amazing trimming down cardio is step hurdles! I will post a video on @ABS2BCEO on this soon ( I think there is one there tho)

 

I usually train

Back and shoulders

Legs ( hams and glutes

Legs (Quads and glute)

Arms

 

I focus a lot on shoulders, that’s what gives you that athletic look, and on legs that are my worst ( I don’t gain muscle fast) So I really need to go heavy AF.

 

What else:

 

A girl I love to follow that is natural and post amazing workouts is Sarah Bowmar! I really like her, she is bad ass, her body is strong a look completely natural, and she post killer work outs!

 

Ok Babes, let me know if you need more help.

I hope this serves you as a basic guide.

 

 

Please forget about Bread, Cake, sugar and Bad carbs on weekdays, Please NO juices!!!

 

All the LOVE

 

Mandy

 

By the way

 

I hope you got the ABS2BSTORE.COM mail! Check the new store out

 

xoxoxoxoxoxoxx

 

 

 

PS:OHHHHH this was my diet during Peak Week (0 carbs) If you want to try this for an event .. in a week I can assure you will get at least 6 pounds down!! You have to measure food tho!!! 4 oz at time…

 

Here it is: (this diet is from a Professional competition team BODY BY LOLETA in FL) not mine (not promoting them but they are amazing)

PEAK WEEK

 

 

Meal 1

4 oz Chicken Breast

9 asparagus spears

2 oz Avocado

 

Meal 2

4 oz cod

9 asparagus spears

9 slices cucumbers

 

Meal 3

4 oz chicken breast

2 oz avocado

9 asparagus spares

 

Meal 4

4 oz cod

9 asparagus spears

4 oz cucumbers 

 

Meal 5

4 oz Chicken Breast

9 asparagus spears

4 oz cucumbers 

 

Meal 6

4 oz Cod

9 asparagus spears

4 oz Cucumbers

 

Meal 7

4 oz Cod

12 asparagus spears

 

Notes:

• Cucumbers will be removed from diet on Thursday.
• Carb loading will begin Wednesday Morning. 
• I will advise on portions when I see you Tuesday evening
• After Check-In on Friday evening, I will evaluate and advise on Saturday's meals.

 

Water Depletion:

Sun: 2 Gallons

Mon: 2 Gallons

Tue: 1 1/2 Gallons 

Wed: 1 Gallon

Thu: 32 oz

Fri: 8 oz

Sat: None

 

this is it for Vol I

 

xoxo

 

mandy