Bikini competition: 12 weeks out

I cant believe how time is flying bye! Before I know it I will be up on that stage in a tiny little suit... 12 weeks out from show time!!<br /> <br /> <span style="font-family: Verdana, sans-serif;">AHHHHH... Yes, it freaks me out thinking of the things that could happen if my suit falls off when up on stage. I have a new appreciation for the ladies that compete in this sport. I thought that I trained hard before.... boy was I wrong! This training is the hardest thing that I have ever done in my life. I am in the gym 6 days a week for at least two hours and lifting heavy heavy weights. My comp coach knows his stuff and all of the little tips and tricks to are paying off. It is AMAZING how the slight change in position can affect the muscle so differently. </span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <div style="background-color: white; line-height: 20px; margin-bottom: 20px;"> <span style="font-family: Verdana, sans-serif;">I decided to compete in the bikini category, so I need to meet certain standards such as proportionate body, lean muscle, very toned, but curvy body.</span></div> <div style="background-color: white; line-height: 20px; margin-bottom: 20px;"> <span style="font-family: Verdana, sans-serif;"></span></div> <br /> <div style="background-color: white; line-height: 20px; margin-bottom: 20px;"> <span style="font-family: Verdana, sans-serif;"></span></div> <br /> <div style="background-color: white; line-height: 20px; margin-bottom: 20px;"> <span style="font-family: Verdana, sans-serif;">Nice and rounded shoulders, toned arms, flat stomach with 4-pack showing, no hard abs muscles, very firm glutes and sculpted legs. That being said, you still need to maintain a very feminine figure. Therefore – no dry veiny skin, no dehydrated look and no exhaustion on your face.</span></div> <div> <span style="font-family: Verdana, sans-serif;"><br /></span></div> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">Here is a picture that I took late last week:</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPgNZ77T-0qoi91dg7zndqHWeAGJNYMaL1u11vl-Zc8LhF9DW7hUhVfJoOuRnngQWumBxhDD1ov7RNzkNCH8_y1-BYH_gWVlxST0QSm_AFSo9LDlr2GZGePFY3vIEbIZycCMyvN8o3v5Ce/s1600/1601256_10203239813461849_262729051_n+(1).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: black; font-family: Verdana, sans-serif;"><img alt="13 week out bikini comp, bikini competition, Alyssa Schomaker, A fit nurse, 12 weeks bikini comp diet, bikini comp training, lean bulk, 2000 cal diet" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPgNZ77T-0qoi91dg7zndqHWeAGJNYMaL1u11vl-Zc8LhF9DW7hUhVfJoOuRnngQWumBxhDD1ov7RNzkNCH8_y1-BYH_gWVlxST0QSm_AFSo9LDlr2GZGePFY3vIEbIZycCMyvN8o3v5Ce/s1600/1601256_10203239813461849_262729051_n+(1).jpg" title="" width="320" /></span></a></div> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">I am doing a six day split that looks like this:</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">Monday: Chest/ Anterior delts/ Triceps</span><br /> <span style="font-family: Verdana, sans-serif;">Tuesday: Legs/ Quads/ Comp Glutes</span><br /> <span style="font-family: Verdana, sans-serif;">Wednesday: Back/ Post Delts</span><br /> <span style="font-family: Verdana, sans-serif;">Thursday: Arms</span><br /> <span style="font-family: Verdana, sans-serif;">Friday: Legs- Hams/ Glutes + Glute isos</span><br /> <span style="font-family: Verdana, sans-serif;">Saturday: Shoulders</span><br /> <span style="font-family: Verdana, sans-serif;">Sunday: Active rest day.</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">I am doing 30 minutes of cardio everyday and abs every other day.</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody> <tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8OrMXD_zZUFDPunqiVZohVFugFsujXM_xFXHl6TwXCxbnx-fffWPaUj383iwM3_fZp30vBcYC2gwfkhkFJJMrWK4zL66d4weTUJvQ0-GtO7hRnbIL7CKSpXpptUWtIvOxAW6qy751xVPj/s1600/1517682_10203226096998946_1299897257_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8OrMXD_zZUFDPunqiVZohVFugFsujXM_xFXHl6TwXCxbnx-fffWPaUj383iwM3_fZp30vBcYC2gwfkhkFJJMrWK4zL66d4weTUJvQ0-GtO7hRnbIL7CKSpXpptUWtIvOxAW6qy751xVPj/s1600/1517682_10203226096998946_1299897257_n.jpg" width="320" /></a></td></tr> <tr><td class="tr-caption" style="text-align: center;">Working on growing some boulder shoulders</td></tr> </tbody></table> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">I am trying to build some more muscle right now and I am doing a lean bulk. My calories are around 2000 a day with a 40/40/20 split with my macronutrients.</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">This is my sample meal plan every day:</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">Breakfast:</span><br /> <span style="font-family: Verdana, sans-serif;">1 egg, 3 egg whites</span><br /> <span style="font-family: Verdana, sans-serif;">2 slices of 4:9 ezekial toast or 1/2 cup of oatmeal</span><br /> <span style="font-family: Verdana, sans-serif;">Fruits/nuts</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">Snack:</span><br /> <span style="font-family: Verdana, sans-serif;">1/4 cup of almonds or 2 tsp nut butter</span><br /> <span style="font-family: Verdana, sans-serif;">1-2 rice cakes OR</span><br /> <span style="font-family: Verdana, sans-serif;">Hummus and veggies</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">Lunch:</span><br /> <span style="font-family: Verdana, sans-serif;">8 oz. protein</span><br /> <span style="font-family: Verdana, sans-serif;">1 cup brown rice</span><br /> <span style="font-family: Verdana, sans-serif;">1-2 cups of veggies</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">Snack:</span><br /> <span style="font-family: Verdana, sans-serif;">Protein Shake and 1/4c almonds OR fruit</span><br /> <span style="font-family: Verdana, sans-serif;">OR Shakeology</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">Dinner:</span><br /> <span style="font-family: Verdana, sans-serif;">6-8 ounces extra lean protein or fish</span><br /> <span style="font-family: Verdana, sans-serif;">medium sweet potato</span><br /> <span style="font-family: Verdana, sans-serif;">Salad and/or 1-2c veggies</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">Post workout shake</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">Casein Shake</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">I have started to look at suits and it is going to be tough to choose which suit I go with. There are so many different styles to choose from that it is very overwhelming----- and this girl loves clothes and bikinis. I don't have to decide on just anything yet... thank the lord!</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <div style="background-color: white; line-height: 20px; margin-bottom: 20px;"> <span style="font-family: Verdana, sans-serif;">I am loving this process so far and enjoying the knowledge I am gaining about training and nutrition. Everything is tailored specifically for my body and what I need to do to get stage ready. Trusting the process and enjoying the ride!!</span></div>

12 week out bikini comp, 12 weeks bikini comp diet, 2000 cal diet, A fit nurse, Alyssa schomaker, bikini comp training, bikini competition, lean bulk

Bikini competition: 12 weeks out

I cant believe how time is flying bye! Before I know it I will be up on that stage in a tiny little suit... 12 weeks out from show time!! ...