The Muscle Couple is happy to see Anh motivated and excited to to get her pre-pregnancy figure back.

Here is her current:

Diet-Abs and Cardio Routine:

• 8AM-1 VPX Meltdown
  

• 8:30AM-Cardio for 30minutes (Stairmaster at Gold’s Gym or Stationary Bike @Home)-Moderate Intensity for first two weeks)

• 9AM-Protein Shake with Udo’s Oil (30gms Protein with 14gms Fat Udo’s Oil)

• 11:30AM-1 VPX Meltdown

• 11AM-Breakfast-Egg Whites with turkey and spinach/ or Oatmeal with Whey Protein(25-35gms P, 40gms C, 10gms F)
• 2:45PM 1 VPX Meltdown

• 3PM-Muscle Milk Lite (20gms P/9gms C/5gms F)
  

• 6-7PM-Dinner-Lean Protein with green veggies/salads (25-35gms P/30-40gms C/20-25gms F (EFA’s hopefully)
  

• 8:30PM-Abs(Hanging Leg Raises or Lying Contracted Rectus Crunches)

• 10PM-Muscle Milk Lite or Oatmeal with whey protein (20gms P/5gms F/25gms C (if Oatmeal)

Currently Anh weighs 118 pounds.

Her ideal weight is about 110 pounds(lean and toned)

Target Macronutrient %’s Daily:

Protein: 120-140 gms

Carbs: 130-150 gms

Fat:  45-60 gms

Total Kcals Targeted Per Day

1480-1500

12.62 kcals per pound of bodyweight

As her cardio becomes more intense and she adds resistance training we’ll add protein and kcals in the form of “The Muscle Couple Mix” when training.

In the next installment we’ll detail her Vitamins and Supplements and also her “normal day” taking care of Alexandra and Gabriella.  We’ll also attach some photos of what she currently looks like.

MIHWCS