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Figure And Bikini Website

Clean Eating Works

Clean Eating Works

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Marie Sbrocca just competed for the first time ever and rocked the stage! Check out how she accomplished her jaw dropping stage ready bikini body.

Training:

I have always been really active, but until about a year ago, I predominantly ran, swam, and played sports, so I was very, very lean without really any muscle. My boyfriend (finally) convinced me I wouldn't get huge if I lifted weights.

Earlier this year, I got a lot more serious about my workouts, and starting lifting frequently, around six days a week.

Since then, I've varied my training a lot, but find that a 5 day split (shoulders; glutes and hamstrings; back and biceps; quads and calves; triceps, abs, and chest) works well for me. I don't do a ton of cardio (see: The Best Way to Burn Fat), because I tend to have a hard time gaining muscle, and am pretty lean naturally (every bit the ectomorph), but I will do HIIT workouts a few times a week, short elliptical sessions, and lots of activities, like hiking and pole fitness classes (so fun!).

I increased cardio four weeks out from my show, so that I was doing five sessions a week, 20-30 minutes a time.

Diet:

I'm a little bit of a health nut, so I try to always eat almost all natural, unprocessed foods. (Loads of fruits and vegetables, organic meat, eggs, and dairy, Ezekiel or homemade breads and grains, complex carbs, nuts, healthy oils, dark chocolate.) I also always eat lots of small meals, but until about a month out, I wasn't very precise, and had a couple cheats a week (nothing horrendous, but I do love my Indian food and homemade banana bread!).

Four weeks out I got serious. A typical day looked like this:

Meal 1: 1/3 c. oat bran, 3 egg whites, 8 pecans, tangerine

Meal 2: 4 oz. chicken breast, 1 c. vegetables, 2 oz. sweet potato

Meal 3: 4 oz. chicken breast, 1 tbsp. peanut butter, 1 c. vegetables, 2 oz. brown rice
Pre workout: 1/2 c. Dynamo juice, 1/3 scoop protein
Post workout: 1 scoop protein, 1 c. berries, 1 c. soy milk, 1 tbsp flax.

Meal 4: 4 oz fish, 1 c. veggies, 10 almonds

Meal 5: 6 egg whites, 1 c. veggies, 1 tsp olive oil (cooking)

I initially started my diet at about 1600 calories a day, but had to bump it up to around 1900 because I losing too much too fast. Overall, I thought it worked really well!

About Marie:

Marie Sbrocca is 20 years old and recently graduated with a B.S. in Cognitive Science and Human-Computer Interaction from the University of California, San Diego. She currently lives in Northern California and works as a software consultant. Her plans and dreams include pursuing a career in writing, becoming certified as a personal trainer, and becoming a bikini pro.

Author: Kristin Shaffer
kristin@figureandbikini.org

Member Comments

Thanks for sharing! Beautiful pics!
-Sandee
--scyocsd

Thanks Sandee!
--msbrocca

Hey, I also just saw your comments on the Post Contest Action Plan article... I would be happy to help you with your training and diet for your contest. Shoot me an email if you're interested, I can be reached at mariesbrocca@gmail.com
--msbrocca

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