By Sandy Braz

Leaning out
“As an event like the Arnold or Olympia approaches,” says Jamie, “I typically increase my reps and incorporate active rests and cardio.” Her workouts leading up to a special event look like this:

Monday – Back and 30 second sprints on the treadmill
Tuesday – Shoulders and mountain climbers, jump rope, step-ups, squat jumps and lunge jumps
Wednesday – Legs (quads) with five minutes on the exercise bike with a high resistance between every set of legs
Thursday – Light chest and cardio (run outdoors)
Friday – Arms and active rest (light cardio)
Saturday – Legs (hams and glutes) and 40 minutes of low-intensity cardio on the elliptical
Sunday – Off (shopping!)

On the menu
Pre-contest, Jamie says she’s aiming to look and feel her best. “I increase my healthy fats and protein and cut back on carbohydrates a bit.” Below is a sample of her pre-contest menu.

6:00 a.m. – 5 egg whites and 1/3 cup oatmeal
9:00 a.m. – 5 egg whites and avocado scramble with ½ grapefruit
12:00 p.m. – 2 chicken muffins (“think clean meat loaf recipe, but with lean ground chicken breast”)
3:00 p.m. – 1 cup fat-free cottage cheese with chocolate powdered “superfood” and ½ grapefruit
6:00 p.m. – 5 oz grilled chicken breast with a cup of steamed broccoli and 11 almonds
9:00 p.m. – 5 egg whites with ½ cup chopped zucchini and 1 tbsp natural peanut butter

“Not all calories are created equal, so don’t go crazy counting them,” says Jamie, adding that getting the most out of calorie-dense, nutritious food is just as important as what’s done in the weight room.

Bonus! Jamie’s secret recipes for her two favorite clean snacks. Give ‘em a try!

“Oh Baby!” Carrot Cake
Ready in 45 minutes • Makes 16 servings

• Non-fat cooking spray
• 1 cup oat flour (ground oatmeal)
• ½ tsp cinnamon (double up if you love cinnamon!)
• ½ tsp baking soda
• ½ tsp salt
• 1/8 tsp ground nutmeg
• 3 egg whites
• ¾ cup Splenda
• ½ cup fat-free ricotta cheese
• 2 jars carrot baby food
• 1 cup quick-cooking oats

1. Preheat oven to 350°F. Spray an 8x8 pyrex dish with cooking spray.
2. In a large bowl, combine flour, cinnamon, baking soda, salt and nutmeg.
3. In a medium bowl, mix egg whites, Splenda, ricotta and baby food until well combined. Add the wet ingredients to the flour mixture and mix well. Fold in the quick-cooking oats and stir until just combined.
4. Pour batter into the dish and spread evenly. Bake 30–35 minutes or until a toothpick comes out clean. Let cool and cut into 16 pieces.

Nutrients per serving:
Calories: 90, Total Fats: 1 g, Saturated Fat: 0 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 85 mg, Total Carbohydrates: 18 g, Dietary Fiber: 1 g, Sugars: 9 g, Protein: 3 g, Iron: 1 mg

Chocolate Mug Cake
Ready in 10 minutes • Makes 1 serving

• 4 tbsp oat flour (ground oatmeal)
• 4 tbsp Splenda
• 2 tbsp baking cocoa
• 2 egg whites (3 tbsp liquid egg whites)
• 3 tbsp skim milk
• 3 tbsp baby applesauce (look for the variety with the lowest natural sugar)
• Dash vanilla extract

1. To a large coffee mug add oat flour, Splenda and cocoa and mix well. Add egg whites and mix well.
2. Add milk, applesauce and vanilla and mix well until combined. Place mug in microwave and cook for 3 minutes on high. Let cool for a few minutes before serving.

Nutrients per serving:
Calories: 190, Total Fats: 4 g, Saturated Fat: 1.5 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 100 mg, Total Carbohydrates: 33 g, Dietary Fiber: 6 g, Sugars: 10 g, Protein: 12 g, Iron: 3 mg