9 Days and Counting

Catching Up:

Sunday Training

I've included some pics from my training session on Sunday night. Since I missed training on Saturday we had to double up. Woo! It was tough. We trained bis and tris using supersets. We alternated dumbbell hammer curls with triceps pressdowns for 4 sets each (first two pics above). Then we supersetted Scott preacher bench curls with triceps kickbacks for another 4 sets each (next two pics above).

Tuesday Training

I ran my 40 minute cardio session and had a lot of help from a fabulous running tune from Depeche Mode called It’s No Good. It’s almost 6 minutes long and if you set your treadmill to a pace of 8 it is perfect for sprinting out the last bits of speed you can get out of you. I loved my run this morning. I felt enormously energized and ready to work out hard.
























If you notice, the blue suit is my posing practice suit. I like it to practice in but I prefer the cut of the back of a competitive suit to be more shapely. Imagine your glutes as round melons. The suit must hug the upper curve of the glutes like a crescent moon. It is a sensitive thing but a designer who gets it right carves out the most beautiful shape for the glutes. I will put my bling suit on next time and see if I can show you the difference. On the blue suit my butt looks a little heavy – which it isn’t because I am tighter now than I was for my first contest – but that is what too much fabric on the backside of a suit can do to the overall look of the glutes.

Tuesday Eating

Pre-Breakfast:
250 ml hot water with lemon juice
500 ml water with 9 ounces wheat grass
Vitamins C, B complex, E
5 fish oil supplements

Breakfast:
4 T each oatmeal and wheat germ, 2 T Salba, flax seed and bee pollen
5 egg whites + one yolk
1 black coffee

Mid AM:
3 egg whites
Juiced veggies: beets, radishes, celery, bok choy, endive, spinach, carrot

Lunch:
Turkey, edamame and tomato scramble with ½ cup brown rice
Water
Herbal detox tea

Mid PM:
Detox tea
Juiced veggies: same as above
3 egg whites

Dinner:
Grilled chicken’
1 cup steamed broccoli
½ cup steamed asparagus
2 ounces sweet potato
Water

Q&A:

Question: You look AMAZING!!! Tosca,Why do you take so many fish oil tablets. And do you just take MSN or does it also have Glucosamine and/or Chondrotan in it? Also is it bad to put 1/4 cup nonfat,unsweetened soy milk in my morning coffee? Thanks(:
Answer: I have always taken the recommended dosage of fish oil capsules as labeled on the brand I purchase. Enjoy your soy milk in moderation as you are doing in your coffee. Sounds delicious!

Question:What TV show will you be on? Do you have a date when it be on the W network?
Answer: I will appearing in my own reality show that will begin airing in January on the W network.

Question: When you are not in competition mode, how many cardio sessions a week do you do? It seems you always run. Is there a reason you don't do other forms as much? If I do leg day 2x a week is it o.k. to train glutes on the day in between if I do not isolate glute exercises in my leg routine? One more if I may. Why do you often take CAL/MAG supplements?
Answer: I usually get in about 2 - 3 days of cardio. I run as much as I do because we have a treadmill at home and some steep hills on our driveway. Glute training requires the legs typically, so I would try and put your glute training in with your leg day or another day to give your legs ample time to rest. I take Cal-Mag to get added calcium supplementation and as a way to relax.

Question: How do you prepare this turkey, edamame and tomato scramble you speak of?
Answer: Simply cook up the turkey, pour beaten eggs over top, add tomato and edamama toward the end. Scramble and serve! Yummy! I also have a turkey scrambler recipe in the Eat-Clean Diet Cookbook.