Cheryl Shapiro-Quick Fix

Cheryl Shapiro

10 Day Quick Fix Pre-Comp

Cheryl came to me very frustrated and unhappy with her physique 10 days out from her first competition. With absolutely no knowledge of her previous diet or training program I agreed to take her on and do the best I could to help her peak for her show the upcoming weekend. I sat Cheryl down for an assessment to find out her current plan, current weight, and review her current progress pictures. I knew there was a lot of work to be done so immediately drew up a plan and we started that night. I had Cheryl weighing in twice a day and sending progress pictures every morning. I told her if this was going to be a success we would have to communicate multiple times a day and the communication would have to be very clear that was paramount. Below I will outline 3 phases of her diet that was changed daily, along with multiple supplements, and special techniques to help her achieve that stage look!

(10 Days Out)

Meal # 1-1 cup whites, 1 cup spinach, cook whole eggs and spinach in coconut oil, 1/2 grapefruit

Meal # 2 -4 oz. Chicken, 2 ounce sweet pot, 1 cup greens

Pre-Workout -3/4 scoop Whey Isolate (Nutrabio.com)

During Workout -Sip on 1 scoop BCAA's (Nutrabio.com)

Immediately Post Workout -1 scoop Whey (Nutrabio.com)

Meal # 3 -4 oz. Chicken, 2 ounce sweet pot, 1 cup greens

Meal # 4 -4 oz. Cod, 2 ounce sweet pot, 1 cup greens

Meal # 5 -4 oz. Cod, 2 ounce sweet pot, 1 cup greens

Water- 1 gallon

-Supplements used: Uva Ursi, Dandelion, Stingling Nettle

*DMSO was used during cardio which was 20 minutes twice a day

** Before Bed-Wrap Stomach & Thighs with saran-wrap after use of Preparation-H

Each day I manipulated macros to ensure she was tightening up at a rapid pace.

(5 Days Out)

Carbohydrate Depletion Phase

Meal # 1-1 cup whites, 1 cup spinach, cook eggs and spinach in coconut oil, 1 pinch salt

Pre-Workout- 3/4 scoop Whey

Post Workout- 1 scoop Whey

Meal # 2- 5 oz. Chicken, 2 ounce sweet pot, 1 cup greens, 1 pinch salt

Meal # 3- 4 oz. Cod, 2 ounce sweet pot, 1 cup greens, 1 tsp oil, 1 pinch salt

Meal # 4- 5 oz. Cod, 2 ounce sweet pot, 1 cup greens, 1 pinch salt

Meal # 5- 5 oz. Cod, 2 cup greens, 1 tsp oil, 1 pinch salt

Water- 1.25 gallon

-Supplements used: Uva Ursi, Dandelion, Stingling Nettle

*DMSO was used during cardio 10-Min Before Weights, and 35-Min After Weights

** Before Bed-Wrap Stomach & Thighs with saran-wrap after use of Preparation-H

(1 Day Out)

Carbohydrate Loading Phase

Meal # 1 3 oz Chicken, 1 cup greens, 2 rice-cakes with lite coating pb (total of 1 tsp)

Meal # 2 3 oz Chicken, 1 cup greens, 1/3 cup oats with very little water in them 2 pc dried apricot

Meal # 3 3 oz Chicken, 1 cup greens, 2 rice-cakes with lite coating pb (total of 1 tsp)

Meal # 4- 3 oz Chicken, 1 cup greens, 1/3 cup oats with very little water in them 2 pc dried apricot

Meal # 5- 3 oz Chicken, 1 cup greens, 2 rice-cakes with lite coating pb (total of 1 tsp)

-Supplements: Uva Ursi, Dandelion, Stingling Nettle, Potassium Chelate, Magnesium

Water- 1/2 gallon

Cheryl took 1st Place in Masters, Novice, & Open!!!