My Path To A Healthier Life

Many have asked and have been following my journey as I compete in my first bikini competition. First off let me say, I am not a personal trainer nor am I an expert at health and fitness. However, this is my journey and how I have achieved my goals. Your goals will vary based on the results you want. I had to learn the hard way, what I eat in private shows in public. The statement “as long as you work out, you can eat whatever you want.” Is 100% false. Diet is 70% and work out is 30%. Trust me. It has been tried and proven.  I am not going to lie there are some days I wake up and could eat the entire kitchen, but I have to remind myself that is it very important to eat healthy calories. Recently I was cut to 850 calories {I know many of you are cringing at this statement}, but I still get to eat.   You are what you eat; so don’t be fast, cheap, easy, or fake!

I started my journey March of 2015. I weighed 135, had no abs, and could barely run a half mile. When I started all I wanted to do was lose weight. I wanted to weigh 110 but did not care about any of the other stuff. Two weeks in Big Mike {my trainer} told me I should compete. I told him he had lost his mind, there was no way I could compete. Much less be ready by July 18. Today {less than 3 weeks out} I look back and am so grateful I joined his team and decided to compete. I have gained so much strength, muscle, beat personal goals {450 lbs. leg…. Until I beat that tomorrowJ}, lost weight, and learned how to eat healthy calories. I am overall a much happier and healthier person. I have never felt more comfortable in my skin and do not take offense to people who say “you are crazy for working out so much.”

I would like to say that I would not be where I am today without the love and support of so many people. To my amazing trainer Mike Schumate {Big Mike’s Extreme Team}. He has believed in me since day one and has helped me achieve so many personal goals as well as surpass them.  Steve, my nutritionist, for following every body change and pound. Steve has helped me lose weight the healthy way (even if he cut me to 850 calories this week).My sweet husband. He has put up with the constant battles that I have faced throughout my journey to compete. Even when I am in a bad mood and starving, Nick reminds me why I started. Kelli, my two-a-days partner, makes me laugh when I want to cry and reminds me who I am. But most of all, won’t let me do cardio alone. Last but definitely not least, my family and friends, thank you for the endless encouragement. I would not be able to do it without your prayers and kind words.

Before I give an example of my 1200 calorie diet, I want to make sure everyone reading this realizes I am competing. This diet is written specifically for me and my journey. It may work for others but you have to listen to your body and make sure you are being smart and healthy about it. I do not want people to jump in to quick so I will not share my 850 calorie diet. You have to train and be prepared before you are physically and mentally prepared to only have 850 calories.  I will also share a week’s worth of workouts. Keep in mind I have been training since March. The reps and weight I currently lift will probably not be what you can do. That is ok. It takes time and patience to gain muscle and build strength. Your body is capable of anything. It is our minds we have to convince.

Trust me… Once you see results, it becomes an addiction.

Monday {PULL DAY & Hamstrings}

Pull-Ups {wide grip} – 10 reps X 3

Bent over rows- 25 reps {each arm} x 3; 30 lbs. dumbbell

Pop squats- 30 reps x 3; holding a 10 lbs. ball

Barbell curls- 25 reps x 3; 30 lbs. barbell

Cable row- 20 reps x 3; 30 lbs., 40 lbs., 50 lbs.

Lat pull-downs- 20 reps x 3; 30 lbs., 40 lbs., 50 lbs.

Dead lifts {smith machine) – 20 reps X 3; 90-150 lbs.

Lunges- across the parking lot 6 times {there and back = 1}; 30 lbs. barbell on shoulders

Tuesday {Sweating Stadiums}

High- Knee Jumps- 75 meters X 6; walk back to the starting line

Sprints- 75 meters x 6 {as fast as you can}; side squat in-between back to the start line

High- Knee Jumps- 75 meters X 6; walk back to the starting line

Run- 1 mile

Stadiums- the entire length of the stadium 5 x; walk back to the start in- between

Wednesday {PUSH DAY}

Bench press- 20 reps X 3; 30 lbs. dumbbells

Tricep Dips- 20 reps X 3; body weight

Pushups {not girlJ} – 20 reps X 3

Standing Cable Crossovers- 20 reps X 3: find the best weight for you. Mine varies depending on the day

Tricep Extensions- 25 reps X 3; 20 lbs., 25, lbs., 30 lbs.

Standing Lat Raises- 25, 20, 15 reps X 3; 10 lbs., 15lbs., 20 lbs.

Standing Overhead Press- 20 reps X 3; 30 lbs. bar

Mountain Climbers- 100 X 3


Cardio- 30 minutes

                Run- 30 minutes; speed 6; at least 2.5 miles

                Walk- 30 minutes; speed 3.5; incline 15

Abs- 1000 reps; whatever machine or activity you want to do. I usual do a circuit of 250 reps X 4

Friday {LEG DAY; which is my favorite}

Elliptical- 2-5 minutes; incline at the highest

Squats {Smith Machine} – 10 reps x 20; up and down the river with weights. I start with a 10lb weight on each side and go until I have 8 10 lbs. weights on each side.

Lunges- 50 reps X 3; body weight

Seated Leg Extensions- 50 reps X 3; 50 lbs.

Pop Squats- 40 reps X 3; body weight

Leg Press- 10 reps X 10; up and down the river with weights. I start with 45 lbs. weight on each side and go until I have 5 45 lbs. on each side.

Side Squats- length of the gym X 10; body weight

Calf Raises- 100 X 2; 80 lbs.

Jump Squats- 25 X3; 10 lbs. dumbbells

{Workout written by: Big Mike}

1254 Calorie Diet Example

96 oz. water per day

Meal 1: 6:30 am                                Cal          P             C             F

                4 egg whites                      64           16           0              0

                1 whole egg                       69           6              0              5

                ¼ cup oatmeal                   70           2.5          13           1

Meal 2: 9:30 am

                1 scoop protein powder     127         20           4              3.5

                12 almonds                        87           3              3              7

Meal 3: 12:00 pm

                4 oz. chicken tenderloins   109         25           0              1

                ¼ cup brown rice                80           2              18           0

                1 cup broccoli                      36           3              6              0

Meal 4: 3:00 pm

                1 scoop protein powder       127         20           4              3.5        

                 12 almonds                          87           3              3              7

Meal 5: 5:30pm

                4 oz. extra lean ground

                                  sirloin                  150         24           0              6

                4 oz. sweet potato                 104         2              24           0

Meal 6: 8 pm

                ¾ cup Greek yogurt               144         15           21           0

Totals:                                                   1,254     141.5     96           34

                                                                            45%        31%        24%

{Diet written by: Steve}

“Suck it up now and you won’t have to suck it in later.”- Unknown

Published by Lacie

Lacie Ross graduated with a Bachelor of Science in Business Administration from Valdosta State University. She also has a diploma in Human Resources. Lacie is the former Miss Georgia United States 2013 where she served and currently serves on many local and national charity committees. Hobbies include working-out, hiking, camping, mentoring young girls, being a mom, and raising farm animals. Lacie met her husband Nick on an airplane and has been married for seven years. They have two precious boys, Atticus and Ander. They just welcomed their sweet baby girl, Addleigh Elaine this year.

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