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October 26, 2010

30 Days of Fat Loss–Day #16: A Day in the Life of Bikini Competitor Emily Saunders

By Emily Saunders

As a JillFit Trainer and Bikini Competitor, many of my friends, co-workers, and family members ask me regularly about my daily diet and exercise routine.  My daily routine varies throughout the year depending on where I am in the competition prep process.  Currently I am 4 weeks away from the Model America Competition in Las Vegas where my husband and I will both be competing so my diet is a little “tighter” than it would be in the off-season or further out in my contest preparation.

Below is a typical Tuesday for me:

5:00 Wake Up
5:15 ½ tsp L-carnitine, 1 scoop L-arginine, handful blueberries
5:45:  45 minute Incline Walk
6:30:  Heavy lower body training with my trainer, Tara
7:00 1 scoop whey protein mixed with water and ½ banana, 5-7 grams L-glutamine, 5 grams BCAAs
8:30 6 egg white omelet made with spinach and mushrooms, ¼ cup oat bran made with water, dash cinnamon and stevia
11:30 ½ grapefruit, 4 hardboiled egg whites
2:30 Large mixed greens salad, 1 grilled chicken breast, 1 tbsp balsamic vinegar, ½ sweet potato plain
5:30 ¼ lb ground turkey, 1 cup steamed broccoli
8:30 6 oz white fish, 12 asparagus spears
Before Bed:  Yogi Bedtime Tea
Bed by 10pm

Though my daily menu may seem like a lot of food, I find that eating every 3 hours helps me maintain my energy levels and definitely staves off cravings.  I am never super-hungry, but never completely full either.  I am able to eat a high volume diet because I eat the right things: mostly lean protein and veggies, with some clean, complex carbs sprinkled in.  Since I am close to my show (4 weeks away), my last two meals do not contain any complex carbs, as I like to taper them as I get close to bed time, plus I don’t work out in the evenings so I don’t need as much starch at that time.

I eat a lot of ground turkey on my diet, because it is lean, flavorful and also versatile—I can do sautéed added to salads or omelets, make patties, do a turkey meatloaf, etc.  Here’s a great way to spice up your sautéed ground turkey:

1lb lean ground turkey (99% or 93%)
2 fresh jalapenos
¼ red onion
2 tbsp lime juice
2 cloves garlic minced
Mrs. Dash Chili Lime Seasoning (to taste)

In a food processor or Vitamix blender, blend together jalapenos, onion, and garlic.  Spray large pan with PAM cooking spray and add turkey, jalapeno/onion/garlic mixture.  Sautee on medium heat until mostly cooked.  Add lime juice and Mrs. Dash and continue stirring until thoroughly cooked.

In the off-season, I will take this recipe one step further and make this into a healthy “taco” by doing the following:

Heat 1 Low Carb “Flat Out” Wrap or other low carb tortilla for 20 seconds in the microwave.  Cover with chopped romaine lettuce.  Spray with 10 sprays Wishbone Spray in Ranch Dressing Flavor.  Add 6 oz of the ground turkey recipe.  Top with ¼ cup chunky low sodium salsa and 1/3 of an avocado.  Wrap it up and enjoy!

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