Hello My Name is Marina Lopez. I am an IFBB Professional Women’s Physique competitor and NutraBio sponsored athlete. I am the proud owner of the first NutraBio Nutrition Center Retail Store. I own my own personal training studio, Lifestyle Personal Training.

www.mylifestylepersonaltraining.com.

I am also a stock broker in training for a large investment firm. I have three children 22, 17 and 13 years old. I am 10 days out of from The Ferrigno Legacy Bodybuilding and Fitness Competition, November 28 and 29th at the Granada Theater in Santa Barbara California. I want to share a glimpse of my daily diet and training routine with you. My diet varies based on my body parts and non training days. We use a process of carb cycling along with the glycemic index for meal timing to promote fat loss and stimulate insulin production post exercise. I increase my carb intake and consume higher glycemic carbs for lagging body parts to promote greater muscle growth. I currently am doing 50 minutes of upon rising cardio consisting of a 15 degree incline walk with a weighted vest on the tread mill 7 days a week. I also conduct a series of 8, high intensity interval sprints (HIIT) to begin each workout. I currently strength train 4 days a week.

As I reduce my carb intake I slightly increase my protein intake to help prevent any muscle loss and promote brain function. My protein intake is generally 1.35 grams per pound of lean weight. I increase protein to just under 2 grams in the final few weeks of the cutting phase. I feel better eating high levels of protein in a carb reduction phase from the higher levels of amino acids. We don’t count the residual macronutrients found foods I eat such as fat or protein in my oats. Im consuming them for the carbs not the other nutrients. Im pretty hungry right now and rely on protein, green veggies and fiber to keep me feeling full. I get my EFA’s from fish oil, CLA and primrose oil.

Here is my current diet and back training plan:

Season your meat freely with salt and your choice of seasonings. Use cinnamon and cayenne pepper as much as possible on all your foods. Use only Stevia Balance in your coffee or green tea. Cut all artificial sweeteners. Drink green tea as freely as you like. Use vinegar freely on your salads. You must consume water at every meal and drink freely during workouts. 1 gallon is your minimum water consumption daily. Friday 59 grams carb 239 grams protein Upon rising consume 1 scoop Hydrolyzed Whey, 3000mg L-Carnitine, 1 cup black coffee 7 AM Meal 1 1 scoop Hydrolyzed Whey 25p 6 egg whites with veggies 18p ¼ cup oats 13c w/ Stevia and cinnamon 1 scoop Flax seed meal 6f Coffee w/ Stevia 9 AM Pre Workout 1 scoop Extreme Nitric Stack 1 scoop BCAA 1 scoop d-Ribose 11 AM Meal 2 Drink During Workout 2 scoop 100% Whey Protein 50p 15 grams glutamine 12 PM Meal 3 Immediately Post Workout 1 scoop BCAA 1 scoop d-Ribose 1 scoop Grape Creafuze 10 grams dextrose 10c Meal 4 30 minutes post exercise 5 oz Grilled, Boiled or Baked Chicken 40p 3 oz sweet potato 18c 4-6 Stalks of Asparagus Meal 5 5 oz white fish 30p ¼ cup black beans 10c Green Salad red onions and tomatoes Meal 6 5 oz ground turkey 40p 4-6 Stalks of Asparagus Meal 7 ½ cup Greek yogurt 4c 12p 1 scoop casein protein 24p 1 tablespoon 100% Glucomannan 2 oz fresh strawberries 4c Daily Supplement Plan Meal 1 Take before meal at meal time 1 D-3 5000 iu 2 green coffee bean extract 2 chromium 1 Taurine 1 B-complex 3 Omega-3 fish oil 3 CLA 3 Calcium citrate 1 Potassium citrate 2 Fruitfestive 4 capsules Glucomannan Meal 3 Take before meal at meal time 2 green coffee bean extract 2 chromium 1 Taurine 1 B-complex 3 Omega-3 fish oil 3 CLA 3 Calcium citrate 1 Potassium citrate 4 capsules Glucomannan Meal 5 meal Take before meal at meal time 1 D-3 5000 iu 2 green coffee bean extract 2 chromium 1 Taurine 3 Omega-3 fish oil 3 Super Primrose 3 Calcium citrate 1 Potassium citrate 4 capsules Glucomannan Bedtime Take with water only 10 min before or 30 minutes after cottage cheese or yogurt meal 3 ZMA-5 3 Gaba 3 Omega-3 fish oil 3 Super Primrose 1 Vitamin C 1 Vitamin E 2 Veggifestive 4 capsules Glucomannan Pre Training 3000mg L-Carnitine or 1 tbls liquid 1 Potasium citrate 1 Tyrosine 1 Taurine 1 Aspirin Post Training 1 Taurine 3000mg L-Carnitine or 1 tbls liquid

WORKOUT BACK ABS

Moderate Grip Pull Downs superset warm up 2 sets at 50% & 60% max weight for 10 reps w/o #1 130lbs. x 5 130 x 5 130 x 5 130 x 5 Dumbbell Pullover superset Follow Loading Parameters w/o #1 40lbs. x 12 45 x 12 50 x 12 40 x 12 Chin Ups superset warm up 2 sets at 50% & 60% max weight on pull down machine for 10 reps w/o #1 20 lbs x 5 20 x 5 20 x 5 20 x 5 Single Arm Dumbbell Row superset Follow Loading Parameters w/o #1 40lbs x 12 45 x 12 50 x 12 40 x 12 Narrow Grip Seated Row superset warm up 2 sets at 50% & 60% max weight for 10 reps keep seat high pull hands low to belly area w/o #1 135lbs x 5 135 x 5 135 x 5 135 x 5 BOSU Mid Back Hyper Extensions superset use bodyweight w/o #1 BW x 12 BW x 12 BW x 12 BW x 12 Standing Cable Crunch giant set exhale hold and squeeze each rep w/o #1 75lbs x 5 75 x 5 75 x 5 75 x 5 Kneeling Alternating Cable Crunch giant set exhale hold and squeeze each rep w/o #1 65lbs x 5 65 x 5 65 x 5 65 x 5 Standing Oblique Cable Crunch giant set exhale hold and squeeze each rep 5 per side w/o #1 50lbs x 5 50 x 5 50 x 5 50 x 5 Hyper Extensions Pause at top contract and hold glutes. Conduct drop sets on sets 4 & 5, go to near failure and reduce weight by 25% for each drop set w/o #1 20lbs x 24 25 x 24 30x 24 20 x fail 10lbs x fail