Meet SuperGirl J

SuperGirl J

SuperGirl!

SuperGirl J, as we will call her, is a very close friend of mine who is also into fitness and nutrition.

For the next four weeks, she will be following a typical bodybuilder's diet in order to prepare for Spring Break vacation! (She lives in a lovely warm climate, not this seemingly perpetual winter that is the NorthEast).

She has so generously volunteered to have her plan and results be chronicled here, on Lift.Eat.Love.Sleep, so that you, the readers, can get a different perspective and option when it comes to cutting fat.

The Starting Point

This is a recent picture of SuperGirl J.

 

Day 1!

SuperGirl J is in pretty awesome shape already. A self-described "ex-ballerina," (though I think she still has ballerina blood in her),  SGJ isn't looking to get "bulky," but lean and muscular.

How will she achieve this? Enter the diet.

The Diet

SuperGirl J will be following a very traditional bodybuilder's competition diet, which is very low fat. As you can probably tell from my Keto diet posts and love of coconut oil, this is not the type of diet I usually follow. But everyone is different, and everyone's bodies react differently to individual diet plans. Let's see what's on the menu.

Breakfast Options (2-3 choices per meal)

• Low-fat cereal or granola bars
• Bananas/apples
• Rice cakes
• Egg whites
• Oatmeal
• Plain baked potato
• Yogurt

Lunch Options (3-4 choices per meal)

Rice cakes!

• Turkey sandwich on whole grain bread
• Tuna on whole grain bread with low-fat mayo
• 1/2 cup of brown rice, plain
• 1/2 cup of pasta, plain
• Salad with fat-free dressing
• Fruit with fat-free cool whip
• Yogurt

Dinner Options (2 choices per meal)

• Broiled fish
• Vegetables
• Plain baked potato
• 1/2 cup of brown rice, plain
• 1/2 cup of pasta, plain
• Salad with broiled chicken

Snack Options

• Fruit
• Rice cakes
• Raisins
• Pretzels

What a typical meal might look like.

SuperGirl J will not be counting macronutrients or calories, though in a future post I will attempt to figure them out anyway! She will eat until full and no more than that. The most difficult part of this diet, SGJ says, is the redundancy of the foods. There isn't much variety, and frankly, things taste a whole lot better with butter, which is conspicuously missing from this list, as is any other fat-filled foods. But it's only for four weeks, and the results are supposed to be awesome.

The Workouts

Of course, you can't have a bodybuilder's diet without a bodybuilder's workout! SGJ will be focusing on losing fat and revealing her abs, so she has incorporated a good amount of cardio and ab work into her routine.
Here's a sample leg day:

Fitness model Jamie Eason doing lunges.

Cardio: 20 minutes on elliptical/bike/running

Leg presses: 3 sets of 20 reps (45 lbs)
Leg raises: 3 set of 20 reps (45 lbs)
Lunges or squats: 3 sets of 20 reps (15-lb dumbbells)
Calf raises: 3 sets of 20 reps (20 lbs)

Ab work: 200 crunches

Her routine will involve 3 days of workouts, and then one off day. She will be focusing on high reps, and low weight (which is significantly different from the low reps, high weight workout of a powerlifter).

Let's all wish SuperGirl J good luck as she plunges into this strict diet and workout routine! I will be sharing her results with you over the next month. Let's cheer her on!!

Coming Up: Katy does the Whole30 for the second time, and tells you about every little detail. Don't miss those posts!

What's your favorite diet to follow? Comment below to start the conversation!

Lift.Eat.Love.Sleep.