Hey everyone! Since this is my first time prepping for a 'legit' photo shoot, I figured I would share with you my peak week plan. Keep in mind, I've done some research about how to approach a peak week and I've modified what I've learned to reflect what I think my body needs - so this may not work for everyone. Heck, it may not even work for me! But with this sport/industry you have to be willing to invest in a lot of trial and error. So if nothing else, I will learn. Here it is!

Monday - 20 mins fasted AM HIIT (bike) + PM arms
Tuesday - 20 mins fasted AM HIIT (bike) + PM shoulders
Wednesday - 20 mins fasted AM HIIT (bike)
Thursday - 20 mins fasted AM HIIT (bike) + Hams/Back
Friday - 20 mins fasted AM HIIT (bike) + Chest/Abs
Saturday - Photo Shoot Day - OFF
Sunday - I'm still going to workout to hit Quads/Calves

A few of the basic rules: No added salt, no sweetener, no sugar, no dairy and no packaged foods. Water will begin at 4 liters per day from Monday - Thursday and then deplete to 2 liters a day on Friday, and Saturday morning I will only sip on water with BCAA's in it. 

Meals: Monday - Thursday 
Meal 1:
1 glass of green tea
2 whole eggs + 100g egg whites scrambled with oregano and garlic powder
30g Oatmeal with allspice & cinnamon 
1 liter of water (during an post workout)
2 calcium chews 
2 vitamins (ActiveX)

Meal 2:
1/2 scoop Gaspari Myofusion
1 cup black coffee
20g cashews (unsalted, natural)

Meal 3:
30g of spinach (measured raw, then cooked)
3oz of BBQ chicken (seasoned with oregano & garlic powder)
1 Hard Boiled Egg

Meal 4:
1 scoop Gaspari Myofusion 
1/2 a Whole Wheat English Muffin 
1 Cup Green Tea

Meal 5 - Pre Workout:
1 scoop Gaspari SuperPump250

Meal 6 - Post Workout:
1 scoop Gaspari Myofusion 
15g of oatmeal 

Meal 7:
2.5oz of BBQ chicken (seasoned with oregano & garlic powder)
30g of spinach (measured raw, then cooked)
1 tsp olive oil
50g of raw cucumber

Meal 8
100g plain egg whites (spices to season)  

Meals: Friday 
On Friday, the meals will be the same, except meals 7 and 8 will both change to 3oz of BBQ Chicken +100g of sweet potato - with meal 8 including 3oz of red wine (to aid with vascularity the next    morning).

Meals: Saturday (day of shoot)
Upon waking I will ingest is 3oz of BBQ chicken and 100g sweet potato and 5-15 mins before taking photos I will eat a Kit Kat Chunky Bar to fill out my muscles. After the shoot I will have a protein    shake and some Peanut butter and from that point on the day in unplanned as I am going out with    some friends to celebrate my birthday, the end of my cut and the kick off of my build phase! YAY!

Some of the other tasks I will be doing to prep for this week as as follows:
  • Waxing Eyebrows - early in week
  • Dying Hair (just for touch up) - early in week
  • Exfoliating entire body - Thursday night
  • Applying self tanner (natural looking colour) - Thursday night 
  • Manicure/Pedicure (clear polish) - early in week
  • Applying preparation H to my stomach, wrapping it in plastic wrap and sitting in the sauna to tighten loose skin -Monday, Tuesday, Wednesday night's
The next couple of weeks are going to be quite exciting for me, so I figured I’d give you all a run down of what is going on in my life right now.

As most of you know I’ve been keeping quite busy these days – working on my portfolio, writing articles and continuing to work on my physique in order to ultimately compete this year. So, as you will notice, a lot of the upcoming events in my life are planned with these goals in mind:

March 16th – Plant Based Nutrition certification begins (6 weeks long)
March 19th – First session with my new personal trainer
March 25th – Leaving for the weekend to attend the SAF Superstar Fitness Camp
March 26th – My 22nd birthday
April 2nd – Photo shoot with Martika Gregory
April 2nd – Celebrating my 22nd birthday with friends/family (CHEAT DAY!)
April 3rd – The beginning of my “building” phase
April 21st – Leaving for a family vacation to St. Lucia’s BodyHoliday LeSport Resort
April – Hoping to launch www.kristenadamson.com (coming soon!)
April/May – My first bodybuilding.com article will be published!

With all of this excitement coming up, I can’t help but be completely engrossed in what I am doing. So I apologize ahead of time if I neglect to blog or post on my website. If you want to follow me more closer though, I highly suggest “liking” my fan page – www.facebook.com/kristen.v.adamson - it’s much easier for me to make quick updates, and I regularly post tips and tricks that I don’t get an opportunity to post on my website.

Hope you will follow me along! You’ll be seeing more of me J

Having been bodybuilding for over a year now, it’s pretty safe to say that I’ve done my fair share of taste testing and research when it comes to finding new and unique protein sources. And since this industry has really taken off lately, there are some pretty cool options out there that I’d love to share with you.

Now, having said that, keep in mind that nothing beats real protein from real food, but having some alternatives lying around the house or the office can sometimes make achieving your macros easier on a really busy or hectic day.

Here are a few unique protein options I’ve stumbled across in my time. Check them out!

1)       Ostrich Meat

What is it?

If you like beef jerky, you may like these unique protein sticks from OStrim. These sticks are made of a combination of Ostrich and Beef meat, and make for a great ‘on-the-go’ snack. I’ve tried BBQ and Teriyaki in the past and so far I much prefer the Teriyaki.


A great source of 14g of protein with only 80 calories and 1.5g of fat – super lean! I always make sure I have some in the house in case I need a quick boost.

The downside?

They are a bit of an acquired taste and there is 430mg of sodium in one stick. Just make sure to keep your water intake up and you will be ok. In terms of the taste, I got used to it.  

What to eat it with?

Great accompanied with an apple or a cheese string!

2)      MuscleGel

What is it?

These funky little squeeze packs contain a super flavorful gel-like substance that packs an awesome nutritional profile! Key lime is my favorite so far!


Each pack contains only 96 calories and 2g of carbs but weighs in at a whooping 22g of protein! What’s even better? They are fast, convenient, tasty and low sodium!

The downside?

These little power packs won’t just help you lean out your physique; they will also lean out your wallet. Be prepared to pay a pretty penny for these babies, but honestly, it’s well worth it!.

What to eat it with?

Eat it alone or combine it with a piece of fruit and some nuts for a complete snack!

3)      Protein Gelatin

What is it?

Think of those yummy jello snacks you used to love eating as a kid. Now imagine it was filled with protein – you’ve got yourself a Pure Protein, protein snack! I’ve never tried these myself, but I plan to because I LOVE JELLO!


At 100 calories, 0g of sugar, 2g of carbs and 22g of protein, these quick and easy jelly bowls hold a great nutrition profile.

The downside?

Some people argue that the ingredient profile isn’t the best, but I will leave that up to you.

What to eat it with?

Try it topped with a bit of low fat cool whip or mix it with some mandarin oranges or berries for a delicious dessert!

4)      Bottled Protein Tea

What is it?

Do you like chilled tea? Well then this product is for you! Grab a bottle of this green or black tea and flood your body with 40g of Ion Exchange Whey Protein in one beverage! Again, I haven’t tried this myself but I’ve read great reviews on bodybuilding.com!


40g of protein, 8,880mg of BCAA;s, preservative free, lactose free and fat free. And filled with flavanoid antioxidants from the tea!

The downside?

From what I’ve read, it’s not very filling, so be prepared to want to eat it with something else.

What to eat it with?

Have it on it’s own or combine it with a piece of whole wheat bread and natural peanut butter to enjoy a complete meal.

5)      Elite Liquid Protein Shot

What is it?

If you have ever tried an energy shot, then you get the idea of this pocket protein companion. The Dymatize Elite Protein Shot is 2oz bottle filled with Biopeptides, Whey Protein Isolate, Casein Protein Isolate with added L-Glutamine.


For only 99 calories you get a tasty treat that includes no added Sugar or fillers, 0 carbs, 0 fat and 25 grams of protein per serving.

The downside?

Like some of the others, this isn’t a very filling protein source. So, if you are one to get hungry all the time, this won’t satisfy your hunger needs.

What to eat it with?

Fill up with something fiber packed, like some fiber cereal, raspberries or avocado on multigrain toast to satisfy your hunger.