–MODIFY AS NEEDED–
ONE WEEK OUT FROM A SHOOT… (3- 7 DAYS PRIOR)
Meal #1 1/4 C. oatmeal, 4 egg whites, 10 almonds
Meal #2 4 egg whites, 1/4 c. oatmeal
Meal #3 4 oz white fish, Big salad and or veggies with 1 tbsp olive oil
Meal #4 1/2 c. Brown rice, 6 Egg whites
Meal #5 7 egg whites/veggie omelet
Meal #6 4 oz. white fish, greens
Meal #7 5 egg white omelet & 15 almonds
— TRAINING AND CARDIO AS DIRECTED PREVIOUSLY–
1 & 2 DAYS OUT FROM SHOOT…
NO SALT!!! NO SWEETENER, ONLY NO SODIUM SEASONING/SPICES OR GUM & LIMIT VEGGIES…
Meal #1 1/4 c. oatmeal, 4 oz white fish
Meal #2 4 oz white fish, 1/4 c. oatmeal
Meal #3 4 oz. 99% lean turkey breast, 1/4 c. brown rice, 5 asparagus spears
Meal #4 4 oz white fish, rice cake with 1 tbsp natural nut butter
Meal #5 10 asparagus spears, 4 oz Salmon
Meal #6 4 oz white fish, Small salad with 5 asparagus spears, 20 almonds
Meal #7 4 oz white fish or lean turkey, 20 almonds or 1 Tbsp nut butter, 5-10 asparagus spears
ONLY ON MEAL #7, NIGHT BEFORE SHOOT: ADD IN 1/4 c. oatmeal or 1 rice cake to your meal
2 DAYS PRIOR TO SHOOT…DIETERS TEA, IF NEEDED (IF NOT REGULAR AND FEEL THAT YOU NEED IT)
NIGHT PRIOR TO SHOOT…CUP OF DANDY BLEND
–UPPER BODY CIRCUIT TRAINING THE TWO DAYS PRIOR TO SHOOT…
*do one exercise per body part, light weight squeezing, focusing on form. DO 3 sets of 15
–CARDIO AS DIRECTED AND SHOULD BE LIMITED.
DAY OF SHOOT….
SMALL BLACK COFFEE, IF YOU WISH…
Meal #1 3 OZ WHITE FISH, 10 ALMONDS, ¼ C. OATS OR 1 RICE CAKE
Meal #2 3 oz white fish, 15 almonds
Meal #3 3 oz. white fish, ¼ c. oats OR 1 rice cake
Meal #4 3 oz white fish, 1 rice cake with 1 tbsp natural peanut or almond butter
Meal #5 3 oz white fish, 1 rice cake, 15 almonds
CONTINUE WITH LEAN PROTEIN AND VEGGIES FOR REMAINDER OF THE DAY AND FOLLOW PROGRAM THE DAY AFTER SHOOT….
** THIS IS WHERE I WOULD SUGGEST A MODERATE REFUEL MEAL THAT EVENING ADN THEN BACK ON THE PROGRAM THE NEXT DAY BUT THAT IS UP TO YOU.
–CONTINUE WITH DIETARY SUPPLEMENTS
WATER FOR WEEK OF SHOOT
7 DAYS OUT–1.5 GALLONS
5 & 6 DAYS OUT–1 GALLON
3 & 4 DAYS OUT–3/4 GALLON
2 DAYS OUT 1/2 GALLON
DAY OF SHOOT… SIPPING ONLY (LIGHT WATER IN OATMEAL AND BLACK COFFEE IS FINE TO SIP ON)
SUGGESTED TO GET A MYSTIC TAN THE DAY BEFORE YOUR SHOOT!
SHOOT CHECK LIST:
(similar to show check list)
hair supplies (hair spray, clips, bobby pins, curling iron, straightener, hairspray, etc)
make up for touch ups (lip stick/liners, lip gloss, powder/foundation, mascara, false eyelash glue)
Paper towels, Kleenex
safety pins
vaseline
bikini bite
oil (banana boat)
band for pump up
cooler with food
photo shoot suits and outfits
shoes (a variety to shoot in…. clear heels and if you have any others for your shoots, athletic shoes, etc.)
jewelry (anklet, bracelet, ring-s-)
extra towel
warm up & big shirt to change under and also to keep you warm in between shootings
slippers or comfy shoes/sandals for after your shoot
camera/camcorder
Mirror for touch ups
small water bottle to sip on your water
scissors
your BIG SMILE!! 🙂
Hope that helps!!
