drtbear1967
Musclechemistry Board Certified Member
[h=3]Iryna McCraw’s Road to Success[/h]By: Steve Colescott
There are various levels of gym devotion, from the lazy gym wallflower (that directs equal effort into cable crossovers as they do to texting on their cellphones) all the way up to the all-or-nothing iron fanatic (that wouldn’t think twice about missing his mother’s funeral if it falls on leg day). The best lifters, however, land somewhere in the middle, with their fitness goals being very important to them, but just one part of a very rich and balanced life.
<article role="document"><section>Russian-born immigrant Iryna McCraw is an excellent example of someone that fits family, career, and training into a life in which she can excel at all three. Her resume includes raising two happy, well-adjusted children; the founding of her own training business (Success Fitness Systems Gym in Madisonville, Kentucky) with a full roster of one-on-one, group and online clients; and a number of championship placings in figure competitions, with the goal of eventually earning her IFBB pro card. But Iryna was not always certain for fitness success. She faced a well-defined turning point which led her to completely transform her lifestyle.
[h=3]Moment of reckoning[/h]Iryna’s defining moment occurred following the birth of her first child in 2001, when her body weight rose to an unhealthy 210 pounds. It was this moment of reckoning that served as the impetus for her to force dramatic change, with the gym, kitchen (and eventually figure stage) being the staging grounds for that rebirth.
Iryna found that having a weight problem was extremely difficult, both from a physical and emotional perspective. <q>I was embarrassed to wear certain clothing,</q> Iryna says. <q>I remember wearing long stretchers under my jeans so I wouldn’t look so chunky. I also remember feeling very intimidated in the gym with my chubby arms.
</q>
“I didn’t know how to start,” Iryna recalls, ”but I knew I had to do something.” Due to her competitive nature, the hard work, even if not necessarily focused in the right direction, started to change her body. <q>I began pushing myself even harder in the gym and experimenting with nutrition. With consistency and determination, the results that I wanted began appearing.</q> This is when she started to get the attention, and help, from more experienced lifters in the gym. They mentored her and (most importantly) showed her the areas she needed to explore to get her training, nutrition and supplementation right.
<figure class="img-thumbnail img-responsive">
</picture>
</figure>When the results in the gym really started to show, Iryna was told that she HAS TO compete in figure events. It turns out this is exactly the motivation and focus she needed to give her efforts greater purpose. She first competed in 2004 at the NPC Kentucky Muscle, and she has since continued to compete, even winning the overall at the 2011 Northern Kentucky Figure, one of the most competitive regional events in the country. Her goal is to win an IFBB pro card. A goal that seems attainable by someone as driven as Iryna.
It was at the 2004 Kentucky Muscle show that Iryna met Sandy Riedinger. <q>I asked Sandy for her feedback on my physique and how I can improve because I knew deep down inside that there is no turning back for me!</q> Iryna not only received competitive guidance from Sandy, but she was introduced to the BI products, which have contributed greatly to her progress.
Iryna has created a foundation and support system of like-minded women that bolsters the support she receives from her family and clients. <q>Meeting so many wonderful and strong women inspires me to continue. I am now officially hooked! I approach my daily workouts with great enthusiasm.</q> She looks forward to her training sessions each day, as it helps her relieve stress, sharpen her focus and discipline and continually challenge and improve herself. <q>Staying healthy and fit is necessary for me to have the energy to balance my busy life. It is necessary for me to stay sharp in all areas, mental, physical and emotional, and is something that my healthy lifestyle affords me.
</q>
Since starting, Iryna has become a student of the game, learning everything required to optimize her training, nutrition and supplementation. This has allowed her to share that knowledge with her clients, both those that train in her commercial gym and those she helps through her online coaching business irynamccraw.com. Their progress mirrors her own and not only has driven the success of her coaching, but made her work extremely fulfilling. <q>I can’t imagine myself living without working out and the way it makes me feel.</q>
[h=3]Iryna’s Training Program[/h]As a busy trainer and someone who values her family time, Iryna keeps her training fast-paced and gets things accomplished quickly. This is part of the reason she makes great use of super-setting, to cut down her rest periods. This follows her <q>working my muscles, not my mouth</q> philosophy. In addition to being an efficient way to train, Iryna also feels that the short rest periods contribute to keeping her lean.
<dl><dt class="p1-1">
Here is a typical week’s training:</dt><dd class="p1-1 latolowercase">MONDAY: LEGS</dd><dd class="p1-1">• Alternating Lunge Jumps 3x30 (warm-up) explosive split movement</dd><dd class="p1-1">• Leg Extensions 4x10 super-setted with...</dd><dd class="p1-1">• Walking Lunges 4x20</dd><dd class="p1-1">• Weighted Side Lunges 4x10</dd><dd class="p1-1">• Leg Curls 4x15 super-setted with...</dd><dd class="p1-1">• Abductor Machine 4x25</dd><dd class="p1-1">• Good Mornings 4x10</dd><dd class="p1-1">• Leg Press (wide-stance) 4x30</dd><dd class="p1-1 latolowercase">TUESDAY: SHOULDERS</dd><dd class="p1-1">• Heavy One-arm Dumbbell Press 4x12,12,10,8</dd><dd class="p1-1">• Arnold Press 3x10 super-setted with...</dd><dd class="p1-1">• Palms Up Laterals 3x20 to emphasize front delts</dd><dd class="p1-1">• Alternate Dumbbell Front Raises 3x15 super-setted with...</dd><dd class="p1-1">• Decline Push-ups 3x20</dd><dd class="p1-1">• One-arm Lateral Raise 3x12 super-setted with...</dd><dd class="p1-1">• Full-range Laterals 3x20</dd><dd class="p1-1">• Bent-over Lateral Raises 3x12 super-setted with...</dd><dd class="p1-1">• Plate Front Raises 3x20</dd><dd class="p1-1 latolowercase">WEDNESDAY: CHEST</dd><dd class="p1-1">• Incline Bench 4x12</dd><dd class="p1-1">• Cable Crossovers 3x15 emphasizing the bottom half of the movement</dd><dd class="p1-1">• Heavy Flat Flyes 4x10 super-setted with...</dd><dd class="p1-1">• Explosive Push-ups 4x10</dd><dd class="p1-1">• Flat Dumbbell Press 4x15</dd><dd class="p1-1">• Pec Deck 3x10</dd><dd class="p1-1">• Pullovers 3x15</dd><dd class="p1-1 latolowercase">THURSDAY: BACK</dd><dd class="p1-1">• Dumbbell Rows 4x12</dd><dd class="p1-1">• Dumbbell Dead-lifts 4x10 super-setted with...</dd><dd class="p1-1">• Hyper-extensions 4x10</dd><dd class="p1-1">• Wide-grip Pull-downs 4x12</dd><dd class="p1-1">• Narrow-grip Pull-downs 4x12</dd><dd class="p1-1">• Wide-grip Behind-the-Neck Pull-downs 4x12</dd><dd class="p1-1">• Bent-over Pull-downs 4x10</dd><dd class="p1-1 latolowercase">FRIDAY: LEGS</dd><dd class="p1-1">• Wide-stance Leg Press 4x15 (light)</dd><dd class="p1-1">• Narrow-stance Leg Press 4x10 (heavy)</dd><dd class="p1-1">• Weighted Walking Lunge 3x20</dd><dd class="p1-1">• Straight-leg Dead-lifts 3x15</dd><dd class="p1-1">• Leg Extensions 4x15 super-setted with...</dd><dd class="p1-1">• Adductor Machine 4x25</dd><dd class="p1-1">• Alternating Jump Lunges 3x30</dd><dd class="p1-1 latolowercase">SATURDAY: ARMS</dd><dd class="p1-1">• Dumbbell Skull-crushers 4x10 super-setted with...</dd><dd class="p1-1">• EZ Bar Preacher Curls 4x10</dd><dd class="p1-1">• Incline Hammer Curls 3x15</dd><dd class="p1-1">• Supinating Dumbbell Curls 3x15</dd><dd class="p1-1">• Standing Cable Curls 3x15</dd><dd class="p1-1">• Bar Dips 3x10</dd><dd class="p1-1">• Narrow-grip Push-downs 4x20</dd><dd class="p1-1 latolowercase">SUNDAY: OFF</dd></dl>This plan provides me with a ton of food, and lots of needed energy. I can honestly say I am never hungry during prep. In fact, I find myself not finishing some meals. I also switch up some of the foods if I become bored. (Jasmine rice, red potatoes, etc.) I also like to keep jello cups (sugar free) on hand in case of a sweet tooth emergency.
[h=3]Additional Info[/h]ABDOMINAL WORK. Iryna does not train abs on any particular day or with a specific program. She trains them occasionally and without heavy weights as she wants abdominal development without thickness. She also finds that they already get worked since they are stabilizers for everything from squats to triceps push-downs.
CARDIO TRAINING. Iryna usually doesn’t do any cardio during the offseason to ensure that she maintains her muscle gains. She starts her contest prep diet twelve weeks out, which does not include cardio until four to six weeks out (depends on her fat loss progress and overall conditioning). Her cardio is 30-35 minutes long, four times a week and includes sprints and the Stairmaster in the late evenings. <q>I like looking ready two weeks before the actual event so that I can polish a few things without killing myself and don’t look exhausted and flat,</q> says Iryna. This level of year-round preparation keeps contest dieting from being torturous. <q>I guess all of us at some point need to realize everything we do in life voluntarily needs to be enjoyable.</q>POSING PRACTICE. Iryna practices her posing all year long. <q>To be honest, I never stop. I think it is fun, improves my posture, and helps me project a natural look on stage.</q> Iryna makes this part of her consistent regimen.
<aside class="well"><figure>
</figure><dl><dt class="p1-1 latolowercase">Banana Nut Muffins Tops</dt><dd class="p1-1">P.S. For chocolate lovers, substitute vanilla UMP with chocolate UMP and add sugar-free chocolate chips (optional). And you simply can’t go wrong with Beverly International Products. Enjoy!</dd><dd class="p1-1">• 2 cups UMP Vanilla</dd><dd class="p1-1">• 1 cup apple sauce</dd><dd class="p1-1">• ½ cup sweetener (stevia)</dd><dd class="p1-1">• 1 cup liquid egg whites</dd><dd class="p1-1">• 2 mashed bananas</dd><dd class="p1-1">• ½ cup fine chopped pecans (optional)</dd><dd class="p1-1">• 2 cups oats bran</dd><dd class="p1-1">• 2 tbsp coconut oil</dd><dd class="p1-1">• 1 tbsp baking powder</dd><dd class="p1-1">• 1 tbsp vanilla extract</dd><dd class="p1-1">• 2 tbsp banana extract</dd><dd class="p1-1">1. Preheat oven to 350°.</dd><dd class="p1-1">2. Combine all ingredients.</dd><dd class="p1-1">3. Stir until well blended.</dd><dd class="p1-1">4. Pour into Pam-sprayed muffin top pan and bake about 12-15 minutes.</dd><dd class="p1-1">5. Muffin tops should be firm in the center when done and must be refrigerated or frozen.</dd><dd class="p1-1">6. Pop it in the toaster in the morning or eat cold on the go. Good for pre- or post-workout healthy treat.
For more Recipes..</dd></dl></aside>[h=3]Iryna’s Nutrition Program[/h]<q>We all know where abs truly are made... in the kitchen!</q> says Iryna. If you follow a clean diet of healthy foods with proper caloric amounts, you will have no problem seeing your six-pack. Here are examples of Iryna’s eating protocol..
<dl><dt class="p1-1 latolowercase">Off-Season</dt><dd class="p1-1">Meal #1:</dd><dd class="p1-1">1 cup scrambled Liquid Egg whites, ½ cup oatmeal (before cooked) with 1 cup Carbmaster milk (Kroger brand),</dd><dd class="p1-1"> 1 tbsp unrefined coconut oil, 1 tbsp chia seeds, 1 tbsp flax seeds</dd></dl><dl><dt class="p1-1">Meal #2:</dt><dd class="p1-1">5 oz. baked fish with 1 ½ cup fresh bell pepper and cucumber</dd></dl><dl><dt class="p1-1">Meal #3:</dt><dd class="p1-1">5 oz. grilled chicken breast, 1 cup of brown rice, ½ cup homemade guacamole</dd><dt class="p1-1">Meal #4:</dt><dd class="p1-1">2 scoops UMP mixed with 1 cup egg whites,</dd><dd class="p1-1">½ cup water and ½ cup ice, 4 low sodium rice cakes</dd></dl><dl><dt class="p1-1">Meal #5:</dt><dd class="p1-1"> 4 oz. lean ground beef burger, 4 oz. sweet potato</dd><dd class="p1-1">Meal #6:</dd><dd class="p1-1"> 1 scoop chocolate UMP pudding with PB2 spread on 2 apple cinnamon rice cakes</dd><dd class="p1-1">Meal #7:</dd><dd class="p1-1"> (30 min. prior bedtime) 3 oz. flank steak, 2 hardboiled eggs (no yolk), ½ avocado</dd></dl><dl><dt class="p1-1 latolowercase">Contest Prep</dt><dd class="p1-1">Meal #1:</dd><dd class="p1-1"> 2 scoops UMP mixed in 1 cup egg whites, ½ cup water, ½ cup ice, 2 rice cakes</dd><dd class="p1-1">Meal #2:<dd class="p1-1">5 oz. chicken breast, 10 asparagus spears, ½ avocado</dd><dd class="p1-1">Meal #3:</dd><dd class="p1-1"> 5 oz. flank, 5 Brussel sprouts with 2 tbsp salsa</dd><dd class="p1-1">Meal #4:</dd><dd class="p1-1"> (post workout) 2 scoops UMP mixed in 1 cup egg whites, ½cup water, ¼ cup ice and 2 rice cakes</dd><dd class="p1-1">Meal #5:</dd><dd class="p1-1">4 oz. lean ground beef burger, 4 oz. sweet potato</dd><dd class="p1-1">Meal #6:</dd><dd class="p1-1">1 cup liquid egg whites omelet with spinach and mushrooms</dd><dd class="p1-1">Meal #7:</dd><dd class="p1-1"> (30 min. prior to bedtime) 5 oz. fish, 10 asparagus spears</dd></dl>
There are various levels of gym devotion, from the lazy gym wallflower (that directs equal effort into cable crossovers as they do to texting on their cellphones) all the way up to the all-or-nothing iron fanatic (that wouldn’t think twice about missing his mother’s funeral if it falls on leg day). The best lifters, however, land somewhere in the middle, with their fitness goals being very important to them, but just one part of a very rich and balanced life.
<article role="document"><section>Russian-born immigrant Iryna McCraw is an excellent example of someone that fits family, career, and training into a life in which she can excel at all three. Her resume includes raising two happy, well-adjusted children; the founding of her own training business (Success Fitness Systems Gym in Madisonville, Kentucky) with a full roster of one-on-one, group and online clients; and a number of championship placings in figure competitions, with the goal of eventually earning her IFBB pro card. But Iryna was not always certain for fitness success. She faced a well-defined turning point which led her to completely transform her lifestyle.
[h=3]Moment of reckoning[/h]Iryna’s defining moment occurred following the birth of her first child in 2001, when her body weight rose to an unhealthy 210 pounds. It was this moment of reckoning that served as the impetus for her to force dramatic change, with the gym, kitchen (and eventually figure stage) being the staging grounds for that rebirth.
Iryna found that having a weight problem was extremely difficult, both from a physical and emotional perspective. <q>I was embarrassed to wear certain clothing,</q> Iryna says. <q>I remember wearing long stretchers under my jeans so I wouldn’t look so chunky. I also remember feeling very intimidated in the gym with my chubby arms.
</q>
“I didn’t know how to start,” Iryna recalls, ”but I knew I had to do something.” Due to her competitive nature, the hard work, even if not necessarily focused in the right direction, started to change her body. <q>I began pushing myself even harder in the gym and experimenting with nutrition. With consistency and determination, the results that I wanted began appearing.</q> This is when she started to get the attention, and help, from more experienced lifters in the gym. They mentored her and (most importantly) showed her the areas she needed to explore to get her training, nutrition and supplementation right.
<figure class="img-thumbnail img-responsive">
</figure>When the results in the gym really started to show, Iryna was told that she HAS TO compete in figure events. It turns out this is exactly the motivation and focus she needed to give her efforts greater purpose. She first competed in 2004 at the NPC Kentucky Muscle, and she has since continued to compete, even winning the overall at the 2011 Northern Kentucky Figure, one of the most competitive regional events in the country. Her goal is to win an IFBB pro card. A goal that seems attainable by someone as driven as Iryna.
It was at the 2004 Kentucky Muscle show that Iryna met Sandy Riedinger. <q>I asked Sandy for her feedback on my physique and how I can improve because I knew deep down inside that there is no turning back for me!</q> Iryna not only received competitive guidance from Sandy, but she was introduced to the BI products, which have contributed greatly to her progress.
Iryna has created a foundation and support system of like-minded women that bolsters the support she receives from her family and clients. <q>Meeting so many wonderful and strong women inspires me to continue. I am now officially hooked! I approach my daily workouts with great enthusiasm.</q> She looks forward to her training sessions each day, as it helps her relieve stress, sharpen her focus and discipline and continually challenge and improve herself. <q>Staying healthy and fit is necessary for me to have the energy to balance my busy life. It is necessary for me to stay sharp in all areas, mental, physical and emotional, and is something that my healthy lifestyle affords me.
</q>
Since starting, Iryna has become a student of the game, learning everything required to optimize her training, nutrition and supplementation. This has allowed her to share that knowledge with her clients, both those that train in her commercial gym and those she helps through her online coaching business irynamccraw.com. Their progress mirrors her own and not only has driven the success of her coaching, but made her work extremely fulfilling. <q>I can’t imagine myself living without working out and the way it makes me feel.</q>
[h=3]Iryna’s Training Program[/h]As a busy trainer and someone who values her family time, Iryna keeps her training fast-paced and gets things accomplished quickly. This is part of the reason she makes great use of super-setting, to cut down her rest periods. This follows her <q>working my muscles, not my mouth</q> philosophy. In addition to being an efficient way to train, Iryna also feels that the short rest periods contribute to keeping her lean.
<dl><dt class="p1-1">
Here is a typical week’s training:</dt><dd class="p1-1 latolowercase">MONDAY: LEGS</dd><dd class="p1-1">• Alternating Lunge Jumps 3x30 (warm-up) explosive split movement</dd><dd class="p1-1">• Leg Extensions 4x10 super-setted with...</dd><dd class="p1-1">• Walking Lunges 4x20</dd><dd class="p1-1">• Weighted Side Lunges 4x10</dd><dd class="p1-1">• Leg Curls 4x15 super-setted with...</dd><dd class="p1-1">• Abductor Machine 4x25</dd><dd class="p1-1">• Good Mornings 4x10</dd><dd class="p1-1">• Leg Press (wide-stance) 4x30</dd><dd class="p1-1 latolowercase">TUESDAY: SHOULDERS</dd><dd class="p1-1">• Heavy One-arm Dumbbell Press 4x12,12,10,8</dd><dd class="p1-1">• Arnold Press 3x10 super-setted with...</dd><dd class="p1-1">• Palms Up Laterals 3x20 to emphasize front delts</dd><dd class="p1-1">• Alternate Dumbbell Front Raises 3x15 super-setted with...</dd><dd class="p1-1">• Decline Push-ups 3x20</dd><dd class="p1-1">• One-arm Lateral Raise 3x12 super-setted with...</dd><dd class="p1-1">• Full-range Laterals 3x20</dd><dd class="p1-1">• Bent-over Lateral Raises 3x12 super-setted with...</dd><dd class="p1-1">• Plate Front Raises 3x20</dd><dd class="p1-1 latolowercase">WEDNESDAY: CHEST</dd><dd class="p1-1">• Incline Bench 4x12</dd><dd class="p1-1">• Cable Crossovers 3x15 emphasizing the bottom half of the movement</dd><dd class="p1-1">• Heavy Flat Flyes 4x10 super-setted with...</dd><dd class="p1-1">• Explosive Push-ups 4x10</dd><dd class="p1-1">• Flat Dumbbell Press 4x15</dd><dd class="p1-1">• Pec Deck 3x10</dd><dd class="p1-1">• Pullovers 3x15</dd><dd class="p1-1 latolowercase">THURSDAY: BACK</dd><dd class="p1-1">• Dumbbell Rows 4x12</dd><dd class="p1-1">• Dumbbell Dead-lifts 4x10 super-setted with...</dd><dd class="p1-1">• Hyper-extensions 4x10</dd><dd class="p1-1">• Wide-grip Pull-downs 4x12</dd><dd class="p1-1">• Narrow-grip Pull-downs 4x12</dd><dd class="p1-1">• Wide-grip Behind-the-Neck Pull-downs 4x12</dd><dd class="p1-1">• Bent-over Pull-downs 4x10</dd><dd class="p1-1 latolowercase">FRIDAY: LEGS</dd><dd class="p1-1">• Wide-stance Leg Press 4x15 (light)</dd><dd class="p1-1">• Narrow-stance Leg Press 4x10 (heavy)</dd><dd class="p1-1">• Weighted Walking Lunge 3x20</dd><dd class="p1-1">• Straight-leg Dead-lifts 3x15</dd><dd class="p1-1">• Leg Extensions 4x15 super-setted with...</dd><dd class="p1-1">• Adductor Machine 4x25</dd><dd class="p1-1">• Alternating Jump Lunges 3x30</dd><dd class="p1-1 latolowercase">SATURDAY: ARMS</dd><dd class="p1-1">• Dumbbell Skull-crushers 4x10 super-setted with...</dd><dd class="p1-1">• EZ Bar Preacher Curls 4x10</dd><dd class="p1-1">• Incline Hammer Curls 3x15</dd><dd class="p1-1">• Supinating Dumbbell Curls 3x15</dd><dd class="p1-1">• Standing Cable Curls 3x15</dd><dd class="p1-1">• Bar Dips 3x10</dd><dd class="p1-1">• Narrow-grip Push-downs 4x20</dd><dd class="p1-1 latolowercase">SUNDAY: OFF</dd></dl>This plan provides me with a ton of food, and lots of needed energy. I can honestly say I am never hungry during prep. In fact, I find myself not finishing some meals. I also switch up some of the foods if I become bored. (Jasmine rice, red potatoes, etc.) I also like to keep jello cups (sugar free) on hand in case of a sweet tooth emergency.
[h=3]Additional Info[/h]ABDOMINAL WORK. Iryna does not train abs on any particular day or with a specific program. She trains them occasionally and without heavy weights as she wants abdominal development without thickness. She also finds that they already get worked since they are stabilizers for everything from squats to triceps push-downs.
CARDIO TRAINING. Iryna usually doesn’t do any cardio during the offseason to ensure that she maintains her muscle gains. She starts her contest prep diet twelve weeks out, which does not include cardio until four to six weeks out (depends on her fat loss progress and overall conditioning). Her cardio is 30-35 minutes long, four times a week and includes sprints and the Stairmaster in the late evenings. <q>I like looking ready two weeks before the actual event so that I can polish a few things without killing myself and don’t look exhausted and flat,</q> says Iryna. This level of year-round preparation keeps contest dieting from being torturous. <q>I guess all of us at some point need to realize everything we do in life voluntarily needs to be enjoyable.</q>POSING PRACTICE. Iryna practices her posing all year long. <q>To be honest, I never stop. I think it is fun, improves my posture, and helps me project a natural look on stage.</q> Iryna makes this part of her consistent regimen.
<aside class="well"><figure>
</figure><dl><dt class="p1-1 latolowercase">Banana Nut Muffins Tops</dt><dd class="p1-1">P.S. For chocolate lovers, substitute vanilla UMP with chocolate UMP and add sugar-free chocolate chips (optional). And you simply can’t go wrong with Beverly International Products. Enjoy!</dd><dd class="p1-1">• 2 cups UMP Vanilla</dd><dd class="p1-1">• 1 cup apple sauce</dd><dd class="p1-1">• ½ cup sweetener (stevia)</dd><dd class="p1-1">• 1 cup liquid egg whites</dd><dd class="p1-1">• 2 mashed bananas</dd><dd class="p1-1">• ½ cup fine chopped pecans (optional)</dd><dd class="p1-1">• 2 cups oats bran</dd><dd class="p1-1">• 2 tbsp coconut oil</dd><dd class="p1-1">• 1 tbsp baking powder</dd><dd class="p1-1">• 1 tbsp vanilla extract</dd><dd class="p1-1">• 2 tbsp banana extract</dd><dd class="p1-1">1. Preheat oven to 350°.</dd><dd class="p1-1">2. Combine all ingredients.</dd><dd class="p1-1">3. Stir until well blended.</dd><dd class="p1-1">4. Pour into Pam-sprayed muffin top pan and bake about 12-15 minutes.</dd><dd class="p1-1">5. Muffin tops should be firm in the center when done and must be refrigerated or frozen.</dd><dd class="p1-1">6. Pop it in the toaster in the morning or eat cold on the go. Good for pre- or post-workout healthy treat.
For more Recipes..</dd></dl></aside>[h=3]Iryna’s Nutrition Program[/h]<q>We all know where abs truly are made... in the kitchen!</q> says Iryna. If you follow a clean diet of healthy foods with proper caloric amounts, you will have no problem seeing your six-pack. Here are examples of Iryna’s eating protocol..
<dl><dt class="p1-1 latolowercase">Off-Season</dt><dd class="p1-1">Meal #1:</dd><dd class="p1-1">1 cup scrambled Liquid Egg whites, ½ cup oatmeal (before cooked) with 1 cup Carbmaster milk (Kroger brand),</dd><dd class="p1-1"> 1 tbsp unrefined coconut oil, 1 tbsp chia seeds, 1 tbsp flax seeds</dd></dl><dl><dt class="p1-1">Meal #2:</dt><dd class="p1-1">5 oz. baked fish with 1 ½ cup fresh bell pepper and cucumber</dd></dl><dl><dt class="p1-1">Meal #3:</dt><dd class="p1-1">5 oz. grilled chicken breast, 1 cup of brown rice, ½ cup homemade guacamole</dd><dt class="p1-1">Meal #4:</dt><dd class="p1-1">2 scoops UMP mixed with 1 cup egg whites,</dd><dd class="p1-1">½ cup water and ½ cup ice, 4 low sodium rice cakes</dd></dl><dl><dt class="p1-1">Meal #5:</dt><dd class="p1-1"> 4 oz. lean ground beef burger, 4 oz. sweet potato</dd><dd class="p1-1">Meal #6:</dd><dd class="p1-1"> 1 scoop chocolate UMP pudding with PB2 spread on 2 apple cinnamon rice cakes</dd><dd class="p1-1">Meal #7:</dd><dd class="p1-1"> (30 min. prior bedtime) 3 oz. flank steak, 2 hardboiled eggs (no yolk), ½ avocado</dd></dl><dl><dt class="p1-1 latolowercase">Contest Prep</dt><dd class="p1-1">Meal #1:</dd><dd class="p1-1"> 2 scoops UMP mixed in 1 cup egg whites, ½ cup water, ½ cup ice, 2 rice cakes</dd><dd class="p1-1">Meal #2:<dd class="p1-1">5 oz. chicken breast, 10 asparagus spears, ½ avocado</dd><dd class="p1-1">Meal #3:</dd><dd class="p1-1"> 5 oz. flank, 5 Brussel sprouts with 2 tbsp salsa</dd><dd class="p1-1">Meal #4:</dd><dd class="p1-1"> (post workout) 2 scoops UMP mixed in 1 cup egg whites, ½cup water, ¼ cup ice and 2 rice cakes</dd><dd class="p1-1">Meal #5:</dd><dd class="p1-1">4 oz. lean ground beef burger, 4 oz. sweet potato</dd><dd class="p1-1">Meal #6:</dd><dd class="p1-1">1 cup liquid egg whites omelet with spinach and mushrooms</dd><dd class="p1-1">Meal #7:</dd><dd class="p1-1"> (30 min. prior to bedtime) 5 oz. fish, 10 asparagus spears</dd></dl>
- As an energy snack, I have a half grapefruit twice during the day.
- I drink about one-and-a-half gallons of water a day and add about an extra gallon during pre-contest with extra electrolytes added to the jug.
- She has a number of recipes using Ultimate Muscle Protein (UMP) as the base, but her Banana Nut Muffin Tops recipe is her favorite.
