Full Day of Eating - Bikini Competition Prep
- Kiki Cunningham
- Apr 6, 2022
- 3 min read
"Official" contest prep has started for me and I couldn't be more excited to compete in the IFBB Pro League for the 2022 season. I also transitioned over to a meal plan so Coach Jason can dial things in a bit more and so there are less overall variables within the protocols and execution. We started prep April 1 and have a game plan and strategy in place to bring my best this season!
Something new that we are doing this year is incorporating a very strategic carb cycling, with each week being slightly different in terms of how my high, medium and low carb days are distributed. Food sources stay relatively similar, I may switch up the type of fish or carb source that I know digests well but for me, simple is best! As a competition and lifestyle coach myself, I don't want to have to think about my own plan so I can save my mental energy for my girls! Here's an example of a current high carb day!
*Just as a reminder - this meal plan is designed for me, my body, and my current goals. Everyone's body is different and will respond differently to macros, food sources, nutrient timing, etc!
Meal 1 - Post-Training
MaxEffort Mafia - Health Cocktail (see below)
1 Egg, Shrimp, Oats, Berries
Pink Salmon Nuggets, White Basmati Rice, Spinach, American Dream Nut Butter **pictured below are 2 of the new flavors from their Easter launch!
Wild Caugh Swai, Broccoli, English Muffin, ADNB
Lean Steak, White Basmati Rice, Yellow Squash, ADNB
Wild Caught Swai, Brown Rice, Spinach, ADNB!
I sprinkle Redmond's Sea Salt on all of my meals, will use a small amount of low calorie sauces, and depending on the day will include an energy drink or caffeine free Bang!
My Go-To Training Supplements:
If you don't already know, training is something important to me so I take my training supplements very serious. These two supplements fuel me exactly how I need to give my maximum effort every training session.
MAX EFFORT MUSCLE PRE-WORKOUT
"Max Effort Muscle’s Pre Workout is here to intensify your training to a whole new level. Max Effort Muscle's Pre Workout is loaded with clinically tested ingredients such as Citruline Malate and Agmatine Sulfate for insane pumps, enhanced N.O. production, and increased blood flow. For greater energy output and laser focus, we’ve included three forms of Caffeine, and added BCAA’s for increased endurance and recovery. With Max Effort Muscle, there’s no hiding behind proprietary blends. You know exactly what you’re putting in, so now it’s time to give your workout MAX EFFORT!"
Sour Gummy and Sour Watermelon are my favorite flavors!
MAX EFFORT MUSCLE AMINO RECOVERY
"Post Workout is arguably the most crucial time to dial in on your recovery. Branched Chain Amino Acids are your body’s building blocks of protein and are critical in kick starting the muscle repairing process. Max Effort Muscle’s Post Workout Amino Blend of Leucine, Valine, and Isoleucine delivers 10 grams of valuable BCAAs and a fully dosed 5 grams of Glutamine. With this unique blend, MAX EFFORT MUSCLE provides everything you need for optimal recovery in order to keep pushing your limits!"
Blue Popsicle and Cherry Lemonade are my favorite flavors!
My MaxEffort Morning Cocktail:
I start every single morning with my MaxEffort Cocktail - a combo of MaxEffort Muscle's Greens, Fruits, and Immune Boost mixed with powdered coconut water and a scoop of collagen protein. Regardless of what my diet may look like the rest of the day, I know I'm starting my day off with a good dose of nutrients and hydration!
MAX EFFORT MUSCLE GREENS
"Max Effort Greens is an all natural formula that combines antioxidant rich super foods into a convenient blend. This nutrient dense powder allows you to reap the whole food benefits of Kale, Spinach, Beets and Broccoli on the go. In addition to the antioxidants, our robust Greens blend contains organically grown Spirulina, Wheat Grass, Barley Grass, Chlorella, and Parsley to provide vitamins, minerals, and nutrients that may be missing from your daily diet. Our uniquely formulated blend helps to naturally detoxify the blood and lymphatic systems while providing anti-inflammatory benefits alongside a natural boost in energy and metabolism."
MAX EFFORT MUSCLE FRUITS
"Max Effort Muscle Fruits is an all natural formula that combines rich super foods into a convenient blend. This nutrient dense powder allows you to reap the whole food benefits of Apples, Raspberries, Blueberries, and Strawberries on the go with no sugar."
MAX EFFORT MUSCLE IMMUNE BOOST
"If you're looking for a powerful blend of vitamins and minerals to boost your immune system, increase your metabolic function, and ignite your energy all without stimulants, Max Effort Muscle's Immune Boost is the product for you."
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