Bound and Determined!!!!

Hello!!!

So I am down to 18% body fat. So I have about 7 weeks and some days left.....Goal is 10% body fat.

Trying to work hardest on my back...it needs work. But I will get there.

Workout today:

30 mins cardio

Lat pulldown

cable rows

pull-ups

lateral and front raises

delt raises

Tada....here are those muffins!

Protein Banana Nut Muffins

12 egg whites
2/3 cup uncooked oatmeal
2/3 cup Kashi Go Lean high fiber cereal
2 small ripe bananas
6 tbsp low or no sugar Apricot jam (I actually use grape and use only 2 tbsp)
Dash of vanilla extract
Cinnamon
1 tsp baking soda
1 tsp baking powder
1 oz raw chopped pecans
6 packages of splenda, truvia
Pam cooking spray

Preheat the oven to 350 degrees. In a blender mix the egg whites, oatmeal, bananas, jam, vanilla, baking soda, baking powder, splenda and cinnamon. Once batter is ready, fold the Kashi Go lean high fiber cereal in the batter. Spray muffin tins with Pam spray and pour mixture into muffin tins. Top each muffin with chopped pecans. Bake for 30 mins.
Serving size for women: 3 regular sized muffins
Serving size for men: 5 regular sized muffins
Cal: 462/Fat: 8 gm/ Chol: 0/ Pro: 19gm/ Carb 79 gm/ %Fat=16

I personally have started using this as a pre-workout snack because when I was drinking my protein shakes...I would feel sick (weak, tired and shaky) after my workout and my nutritionist said my whey protein wasn't sustaining me. I have switched to these and it has helped ALOT!

RECIPE PLEASE Kimberly!

Can we get the recipe for the tasty looking protein muffins????  I think I could definitely add it to my regiment. :) You have the nutritional info on them too?

BREAKFAST

Natural Flax Seed Bread
Egg whites 4 oz
Chicken Sausage

Grapefruit

I was up until 2AM and woke up at 4AM today.... I have a client at 730AM and a bootcamp at 1030AM - Noon..It's going to be a doozy.

Getting over the hump....

Breakfast
Chicken Sausage
Egg whites
Multi Grain Bread

Protein shake


WORKOUT
Elevated pushups 4x20

Military Press 3x16 (50lb,45lb)

4x20
Arnolds 20 lbs
Rear Delt Static Hold 30 lbs
BB front raise on one leg 20lbs
Rear delt DB row to armpit 22.5

BB Upright row 30 lbs 3x15
Cable pulls down to start 20 lbs 3x15

Hang clean and press30lbs 3x15
Pull ups assisted 3x10
Dips 3x15
Lunch
Steak
Mixed Vegetables in garlic


Protein shake

Dinner
Tilapia
Brocolli

Update

So I went to my nutritionist yesterday. I am down to 20% BF. YAY!!!! I started at 28% BF July 6, 2011.

Goals:

Competition date- 10/22/2011

BF%- 10-12%

Reduce my fat pounds from 25.45 to 15 lbs

Increase my lean body mass from 100.54 to 105

Got 9 weeks to go....hopefully I am ready! I didn't plan on that date but that will be a bigger show in Dallas.

What you see to your right is my wonderful protein muffins.... I love them so much. Just showing you something I eat almost everyday. I love them so much...I couldn't even wait for them to cool down before I had some. lol.

This is the deal....

YAY Kim! Welcome!
So, I'll give our viewers a brief explanation of what's going on...Kim and I are competing in fitness competitions in the next few weeks...Kim in Houston, and myself here in NYC.  We are bi-coastal baby! We want to share our experiences with each other and with you! So , I'll start with a brief rundown of personal stats about me...Kim will do the same so you can get to know us!

Name  Malenna Saunders (I am on the right!)
Location - Tri State Area , East Coast
Competition Experience - this will be my second
Competition Goal - NY Championships Oct 29th
Time to competition - 10 weeks (and some change) out
Divisions - Bikini and Model
Stats - 5'6", 147lbs, 21% BF
GOAL - 135lbs, 12-15% BF

MEALS/WORKOUTS

Breakfast

Grapefruit

Natural Flax Bread
Egg Whites
Chicken Sausage

Mid morning snack
1 oz of cashews

WORKOUT
Cardio - Stair master intervals 25 minutes

Jump squats with a bodybar 4x20
One legged Bridges with 25lb plate 4x15
Jump rope 1 minute x 3

Pull ups assisted (6) 3x10
Dips unassisted 3x15
One legged step ups with 35lb DB 3x15

Hanging Knee raises 2x20
60 lb BB deadlift 3x20
Sumo Squat 60 lb DB 3x20

LUNCH
Cosi Salad ...sigh. Couldn't pack the lunch. At least it was a salad.
GREEK and it was in my online log. 236 calories without the dressing. muuuuhahahahaha.

SNACK
Protein Shake - Protein, 1 tbsp almond butter, half a banana

DINNER
Bison
Bok Choy
Brown Rice

First time for everything

Hey my name is Kim. I'm new here to this blog. Guess I figured ya'll might care about my life too. LOL. Want to thank Malenna for inviting me. But this is my very first time blogging....so please excuse my inexperience. Alright....I will be back later......

11 weeks out...

Here I am again preparing for another competition. I was supposed to do one in July but my plethora of lame excuses has me blogging today about my second competition still. No excuses. So I read a post today that stated 


‎"We are going to relentlessly chase perfection, knowing full well we will not catch it, because nothing is perfect. But we are going to relentlessly chase it, because in the process we will catch excellence. I am not remotely interested in just being good." -Vince Lombardi


Not remotely interested....Let's get it!


Breakfast - 
Natural flax bread
Egg whites 
Natural Chicken Sausage


WORKOUT


Chin ups 4x10 (30lbs assisted)
Military Press 3x16 (40lbs,50lbs)


Elevated Push ups 4x20
Bridges 4x25


4x20
Arnold Press (20lbs)
Rear Delt Static Hold (1 minute)
BB Front raise on one leg (30lbs)
Rear delt DB row (22.5lbs)


BB Upright Row (3x30)
Ab extensions/Bicycles


LUNCH
Bok Choy
Brown Rice
Bison

You know, it doesn't matter how small of a plate I use...it still looks like a little bit of food..That's why I take closeups.... :)