Adela Garcia is a 6x Fitness Olympia Champion and 4x Fitness International Champion. She is also a Brand Ambassador for GNC and will be competing at the upcoming Fitness Olympia at the end of September. Find her on Twitter at @FitchampGNCteam and on Facebook. She has written the following below:
When training for a competition my nutrition starts at 16 weeks out and the fitness routine is choreographed 5 months out. A lot of people are interested in getting lean so I’ve outlined my leaning out phase of my diet and exercise plan below.
My 2 weeks Lean Machine diet consists of the following:
Morning cardio: 2 mile run, 30 minutes on step-mill, 10 minutes on Adela’s ladder.
PM cardio: 45 minutes on Stepmill
Meal 1: 4 egg whites, 2tbsp of cream of rice
Meal 2: 3 egg whites, 1 can of tuna, ½ cup of avocado
Meal 3: 4 oz. of tilapia, 8 asparagus, 2 slices of sweet potato
Meal 4: 4 oz. of bison, 8 asparagus, 2 cups of spinach
Meal 5: 4 egg whites, 2 cups of spinach, tomatoes
That is the basics of my nutrition plan when I am getting lean. I really do love food though and my favorite cheat meal is sushi when I allow myself.
My training is a little bit different since I have to incorporate my routine practice as part of my training regimen. I split my training program this way:
Quads/Hamstrings/Upperbody Plyometrics/Medial Deltoids
Lower Body Plyometrics/Back/Rear Deltoids
Thursday – Gymnastics Practice
Friday – Shoulders
People are always asking for advice and I love to help people achieve their fitness goals. The advice I give to most people is don’t make it so complicated. To add muscle you have to lift weights and when you add muscle it is going to support your metabolic rate. Remember, muscle takes more space than fat, so don’t be scared to lift because this is going to give you that nice tight look.
I also recommend hiring someone that can guide you the right direction and teach you the proper way. Find someone that is going to care about your goals. This will keep you motivated once you start seeing results.
**All statements reflect the thoughts and opinions of Adela
Garcia and not specifically GNC.