The making of a fitness model Mitchie’s workout and diet plan
February 21, 2011 9 Comments
Have you ever wondered how figure model and fitness competitors get is such great shape? Our friend Mitchie De Leon offered to share the program she has used to transform herself from a size 14 to a size two stage ready fitness model and figure competitor. Mitchie will be the first to tell you it takes time, dedication and commitment to a sound nutritional plan and exercise routine to truly transform your body. You will notice her diet is clean and comprised of mostly real natural foods with some protein shakes mixed in. Her workouts are outstanding, she allows her body enough time to recover from weight training while keeping her cardio varied which keeps her engaged and continues to challenge her body. Like most hard trainers Mitchie uses supplements to help give her that little bit extra for all the hard work and dedication she puts in, while keeping it simple so she knows she is getting the results she wants and no unwanted side effects. For more on her supplement of choice, Cellucor visit her website. The following is her plan in her own words thanks again for helping us out Mitchie, we will be cheering for you to steal the show when you step on that stage!
Here’s a sample plan of my normal nutrition plan when I’m not competing & workout plan.
My diet/nutrition approach for my transformation
Portion control, sticking to complex carbs, quality protein and plenty of vegetables.
Sample daily eating plan
Meal 1: 1/2 cup oats cooked with almond milk and cinnamon, 4 egg whites, 2 caps Cellucor D4 Thermal Shock, 2 caps Cellucor T7 Extreme.
Meal 2: 1 scoop Cellucor IsoPro Ultra Lean. 1 medium apple or handful almonds.
Meal 3: 4oz grilled chicken breast, 2 cups salad (spinach, cucumbers, red bell peppers), 1/2 cup brown rice, 2 caps Cellucor D4 Thermal Shock, 2 caps Cellucor T7 Extreme.
Meal 4: 1/2 cup cottage cheese, 1/3 cup blueberries.
Meal 5: 4oz grilled halibut or grilled chicken breast, 1 cup steamed asparagus, 1/2 cup cooked quinoa, 2 scoops BSN No-Xplode.
Meal 6: Post-workout – 1 scoop Cellucor IsoPro Ultra Lean.
My weight training approach and split during my transformation
At first I did just cardio. 3-4 times a week and 20-30 minutes on the treadmill, cycling or elliptical machine. Now I workout 6 times a week. 6 days of cardio, 5 days of weight training concentrating on two major muscles per day. For example: quads/abs, chest/hamstrings.
Monday – Chest, Triceps and Abs. Cardio – 20 minutes HIIT plus 60 minutes boxing.
Tuesday - Cardio – 60 minutes boxing.
Wednesday – Back, Biceps and Calves. Cardio – 20 minutes HIIT plus 60 minutes Tahitian class.
Thursday – Cardio – 60 minutes boxing.
Friday – Legs, Shoulders and Abs. Cardio – 60 minutes boxing.
Saturday – Cardio – 60 minutes treadmill.
Sunday – Rest day.
Monday
Chest, Triceps and Abs
Exercise Sets Reps
Dumbbell Bench Press 3 12
Incline Bench Press 3 12
Decline Bench Press 3 12
Cable Tricep Extension 3 12
Overhead Dumbbell Extension 3 12
Crunches 3 Failure
Wednesday
Back, Biceps and Calves
Exercise Sets Reps
Lat Pull Down 3 12
Seated Cable Row 3 12
Hyperextension 3 12
Barbell Curl 3 12
Alternate Dumbbell Curl 3 12
Seated Calf Raise 3 15
Friday
Legs, Shoulders and Abs
Exercise Sets Reps
Leg Curl 3 12
Leg Press 3 12
Shoulder Press 2 12
Side Lateral Raise 2 12
Rear Lateral Raise 3 15
Lying Leg Raise 3 12
I include cardio 6 times a week. 3 of those days M,T,TH (boxing at DG Boxing) for one hour. W (Tahitian dance class) a low impact cardio but killer on the thighs! In addition, 20-30 minutes HIIT M-Sat.
You can read more about Mitchie’s transformation story here
Don’t forget to check out Mitchie’s website
You can also find her on facebook and twitter
For more workouts check out
and if you need some music to go along with your workout check out
our random top ten workout songs of the week 2 21 11
Twitter
Facebook
[...] This post was mentioned on Twitter by Mitchie and Mitchie, Dan Swift. Dan Swift said: Check out the workout and nutrition plan that made @mitchieds stage ready http://ow.ly/40JRZ [...]
And I thought I was the sensible one. Tahkns for setting me straight.
well ive had it? for about 2 months…i think it works better when i walk with it on or do some type of wieght lifting or cardio rather than sitting and not doin anything lol it still works that way just not as fast
ive lost about 6 in around my waste so far (while walking on the tred with the belt)…its suposed to feel more like a massage instead of pain…..idk if it really gives you abs yet lol im still workin on that part had to lose a lil wait first( diff for u tho its easier for guys
[...] Mitchie’s amazing transformation workout [...]
As a wrestler myself, I’d have to agree with him saying that Mountain Climbers really do work. You have to have the dedication to lose that belly fat or you wont see any progress within a weeks worth of exercise. I’ve always loved doing Mountain Climbers because they are a? great way to burn calories and increase your cardio fast. Thanks Man!
Finally there is a real boxing workout available and Boxing 101 is it! This is not another cheesy boxaerobics production. I have watched ALOT of fitness and boxing videos, but this is by far the BEST instruction where it is broken down and easy to understand. Everything from jump rope to wrapping my hands was easy to learn from this DVD. Once I got the basics down I started the boxing camp workout. It was awesome!! It has only been a week and I’m seeing and feeling the results. A nice bonus is the addition CD that allows me to listen to Angelo coach me through the workout. Plus, with my busy schedule of school and work, it only took 30 minutes out of my day. This is the best boxing workout on the market and I highly recommend it!
Youre the one with the brains here. Im wcahtnig for your posts.
I thank you humbly for srahing your wisdom JJWY
This will not work either if your not on a healthy diet dont think you can eat everything and do this workout and its gonna work because its gonna back fire im not trying to be rude im just telling everyone from my personal expirence i actually went running and i did work on my abs with a ab exercise machine but i still ate whatever i wanted? to and i didnt gain weight but i didnt lose either.