Mallory Haldeman checks in en route to her first trip to the Arnold stage in Columbus, Ohio. Mallory and her boyfriend, Chris, have been very busy with opening a new GNC store and in the midst of opening a new gym in Las Vegas, Nevada. Mallory shares what her meal plan looks like after getting the flu and what her favorite protein shake is. Check out how the rookie is proving to be a seasoned vet when it comes to show prep.
Mallory Haldeman – 2013 Figure International Contender
Today marks 7 weeks until I will step onto the Arnold stage for the very first time. So far, I have had a tough time even being able to stop and think about it all.
My boyfriend, Chris, and I are opening a gym, Edge Fitness here in town (Las Vegas) in two weeks. We have been planning for some time now and it finally looks like we are about to be complete. I usually tend to work better while being busier and under more pressure, but this has been intense. I am still working 6-7 days a week with my current clients at another gym in town until we get our gym open. On Sundays, I cover the hours at our GNC franchise store that we also recently opened here in Las Vegas.
Most days, I wake at 5:30am, do my morning cardio and prep all my meals. After, I have my morning clients until around 12pm. The middle of the day consists of checking in on progress at Edge Fitness and completing tasks to get us open for business, as well as doing my own training and more cardio. Late afternoon I head back to work for my evening clients. By the time I reach my house at night I am exhausted! Even though your daily schedule may not look the same as mine, we all have a million things that keep us busy and wear us out during the day. I KNOW its hard to get those work outs in, especially when your dieting and you are dreading hitting the gym for that second bout of cardio. Keep your mind on the prize. I know there is no way I will step foot on that stage and know I didn’t do every single thing I could to look my best. I won’t skip a training session because I am sore, sleep through my morning cardio because I am so incredibly tired ( And I am!!!!!) , or give in to my cravings because that Orange Roughy I just ate didn’t even close to satisfy my hunger.
Right after I started my prep, I got the flu really bad and actually GAINED weight, so after recovering I had to play around with my diet a bit. My coach, Tracey Greenwood, is back on the East Coast (where I lived before Vegas). So, when I have issues on my prep it is tough sometimes being as she can’t be right here with me. We had to switch things up a bit in order for me to catch up. I normally prefer to keep my fish as low as possible in my diet to keep me from losing weight too fast and to keep my body fuller. This way, if needed I can always put it in there to speed things up.
For the next week or two, my meals look pretty much like this: *NOTE this is just an example and NOT exact each day, every body is different and this is NOT what I eat all contest prep. It’s just an idea of what a contest day can look like. This is not going to work for everyone nor should you follow this every day for 12 weeks*
- MEAL 1: Egg whites & oats
- MEAL 2: Fish & brocoli
- MEAL 3: Tuna & green beans w/ almonds
- MEAL 4: Chicken & asparagus w/ yam
- MEAL 5: Egg whites & chicken w/ spinach
- MEAL 6: Fish & asparagus
I also ALWAYS have my protein shake post training. Yes, this is the highlight of my day. Right now, I can’t get enough of Optimum’s new Toasted coconut chocolate. Anyone else have this yet? OMG….
While this is much more fish than I usually like to have, it will assure I am on track to look my very best in Columbus. Arnold 2012 here I come!!!
Until next time ,
Follow Mallory on twitter at @MalloryIFBB and like her Facebook page. Check out her competition photos on Bodybuilding.com. For more information on the Arnold Sports Festival visit www.arnoldsportsfestival.com and use #ASF2013 in all your tweets.