I had a blast during my photo shoot but unfortunately I don’t have a pic to share just yet. It was just Melissa and I, and since we are friends we just chatted all day and I forgot to ask her to take a pic on my phone to send to you.
I asked her to send me one ASAP and she agreed. I just haven’t gotten it yet.
I can’t wait to share it with you. I am so proud of myself. I seriously had doubts that I would be ready in time, but I did have a few tricks up my sleeve….
Trick #1: I took a natural diuretic for 4 days prior to my shoot (and if I ever need to be in a bikini for a pool party, I do this too before the pool party): diuretic is dandelion root — all natural
I drank 4-5 liters of water those 4 days to help flush my body of any water retention and I avoided caffeine (hard for me). I think it worked.
Trick #2: I also did 4, 20-minute HIIT sessions and a long 30 minute walk/run that same week.
Basically I did 5 weight training sessions and 5 cardio workouts. My week looked like this:
Monday – Glutes, Hams & Calves
Tuesday – Back & Chest with evening HIIT
Wednesday – Morning HIIT
Thursday – Shoulders & Abs with evening long cardio
Friday – Quads, Glutes & Calves with evening HIIT
Saturday – Bi’s, Tri’s & Abs with HIIT right after.
Sunday — OFF (and carb up)
Trick #3 – Carb depletion with carb loading to follow
I ate 1/2 cup of carbs after my workout Monday then NO CARBS until Sunday morning. I was pretty carb depleted and miserable on Saturday. I increased my fats for the week but I was still pretty exhausted come Saturday.
Sunday I woke up and started carbing up with 300 grams of carbs and 2oz of protein with each meal (all from fish). No fasts other than cooking fats.
So now what?
I need to de-load, take it easy this week so here is what I am doing (not really easy…I don’t do easy well)
After getting 2 kids literally cut out of her stomach, she's made a rapid comeback to her Flavilicious body and on track to looking better than pre kids! Super proud of my wife... She's the hardest working woman I know and puts in the same level of commitment and dedication to her marriage, kids, and biz as she does her body and it shows!! What I like most about my wife? She keeps it classy. Which is why she attracted a man of my caliber LOL but seriously, it's true :)) Today she treated herself to a photo shoot for an upcoming "top secret" project. Ladies, get ready! @flaviadelmonte #mommylicious #flavilicious #curvalicious
|Day 1: Hams, Glutes & Calves|
|C1||Lying Leg Curl||3012||10||4||15|
|D1||Leg Press (feet high and wide)||3110||8||4||15|
|D2||Hip Extension (45*)||2012||10||4||10|
|E1||Seated Calf Raise *toes pointed out||1011||15||3||10|
|E2||Heavy Standing Calf Raise *toes pointed out||1016||3-6||3||75|
|Day 2: Chest And Back|
|A1||Rope Straight Arm Pullover||3111||10||4||60|
|B1||Overhead Lat Pulldown Machine w Underhand Grip||3112||10||4||60|
|C1||Seated Row Overhand Neutral Grip||3112||10||4||15|
|D1||DB Chest Flies Flat Bench||3111||10||4||60|
|E1||Cable Chest Press||3112||10||4||60|
|F1||Barbell Flat Bench Press||3211||10||4||60|
|Day 3: Shoulder And Abs & HIIT|
|A1||Cable Lateral Raise||3111||10||4||60|
|B1||DB Lateral Raise||3111||10||4||60|
|C1||DB Shoulder Press||2111||10||4||15|
|C2||Cable Upright Row||3211||10||4||60|
|D1||DB "L" Lateral Raise||2111||10||4||60|
|E1||Standing Bent Over Rear Delt w Plates||3112||10||4||15|
|E2||Reverse Machine Pec Dec||3112||10||4||75|
|* Optional HIIT 20 Minutes|
|*I just added some hip raises and cable crunches during my rest periods for both lateral raises.|
|Day 4: Quads, Glutes & Calves|
|B1||Leg Press (feet narrow and low)||3110||10||4||15|
|D1||Seated Calf Raise - toes pointed out||2011||8||3||30|
|D2||Seated Calf Raise - toes pointed out||1011||15||3||30|
|Day 5: Glutes, Biceps & Triceps|
|A1||DB Seated Biceps Curl||2112||10||4||15|
|B2||DB Preacher Curl||2112||10||4||15|
|B1||Standing DB Hammer Curl||2111||10||4||60|
|C1||Cross Cable Pulldown||2111||10||4||15|
|C2||Lying DB Triceps Extension||2112||10||4||60|
|D1||Overhead Rope Triceps Extension||2112||10||4||60|
|* Again I just did some Russian twists off the bench during my rest periods after the hammer curls and standing cable side-bend (little weight) after the extensions|
|Both my HIIT sessions this week were right after my workouts on the stair climber. I did 30 seconds at the maximum level, rested for 45 seconds. Did that until 20 minutes was reached. This was less effort than previous sessions.|