I started my training in December of 2008. My goal was to gain muscle and to look like a fitness model. Although I had already been in training for two years, I wanted to go beyond just training and have specific goals to aim for.
I get up at 6 am (three days a week, and go to the gym for my cardio session; on two of those days I have to go to my work early). After training, I have breakfast and get ready for work. I’m a teacher and I work 5 or 6 hours a day. At noon, I have a meal with my husband (prepared at home) and take a nap. After my nap, I do some work at home and do some housework after which I have another meal. At 7:00 pm I go to the gym for weight training, return home, have dinner, and go to bed (some times I may watch a bit of TV before that).
I change up my training routine frequently; I work out in a split of three days training-one day off-two days training-one day off and repeat the cycle, so I train my muscles in a sequence, not days, and one muscle in a session except biceps, triceps, abs and calves. For example, if I start on Monday my training is:
Shoulders (5 exercises).
Biceps and triceps (4 exercises each).
Squats (5 exercises).
Thursday: Rest day.
Friday: Hamstrings (5 exercises).
Saturday: Back (4 or 5 exercises).
Sunday: Rest day.
Monday: Abs (3 exercises) and calves (4 exercises).
Tuesday: Shoulders (start the sequence again).
All my gym session training is using Chris Aceto´s techniques: 4 sets/12 reps, maximum weight possible for me.
My diet is based on counting carbs, not calories. On a normal day, I eat a maximum of 150g of carbs (oats, jam, rice, spaghetti, corn tortillas, milk, rice or corn cake, grapefruit juice and peanut butter) and eat most of these carbs at breakfast (some days after cardio sessions) and after weight training.
My meals are:
Breakfast: 5 egg whites and 1 yolk, 50g of chorizo (spiced beef) and 40g of carbs (oats, grapefruit juice and corn tortillas).
Lunch: can of tuna or 120g of chicken breast, and 20g of carbs (rice cake with peanut butter or milk or corn tortilla).
Meal 3: 200g of meat or chicken breast, vegetables and 30g of carbs (corn tortillas, rice or spaghetti).
Dinner: 200g of beef or chicken breast and 40g of carbs (corn tortillas, jams or spaghetti).
I understand the art of cooking and I create healthy snacks with my ingredients (oats, jams, rice, spaghetti, corn tortillas, milk, rice or corn cake, grapefruit juice and peanut butter, meat, chicken, olive oil, splenda sugar replacement). But most of the time, I control my cravings, especially while preparing for competitions.
Ava Cowan and Jamie Eason.
Squats and Leg extensions, because for me they are very hard, but as the saying goes: “no pain no gain”!
Keeping up with the general daily routine and my diet. There is a lot of cheap junk food in Mexico available everywhere. It is difficult to find good tasting readymade food so the general diet is reduced to non-processed foods packed with lots of carbs.
My back, people say…
… His back too.
Be happy, healthy and have a job, with which I can manage my training.
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