Krissy Chin

1. To be the BEST athlete and person that I can be & to represent TEAM GASPARI proud!
2. To win my first IFBB PRO Show
3. To continue to inspire others
4. To continue to help others whenever I can

• Meal #1: 6 egg whites, ½ cup oatmeal, sprinkle of cinnamon and Myofusion
• Meal #2: 1 ½ scoops of Intrapro or Myofusion Protein
• Meal #3: Chicken breast, medium yam/sweet potato
• Meal #4: 1 ½ scoops of Intrapro or Myofusion Protein with peanut butter
• Meal #5: Steak, Shrimp or Chicken Breast, veggies and brown rice
• Meal #6: Protein Pancake (5-6 egg whites mixed with Intrapro or Myofusion)

• Meal #1: 5 egg whites, ½ cup oatmeal, sprinkle of cinnamon and Intrapro
• Meal #2: 1 scoop Intrapro with peanut/almond butter
• Meal #3: 4 oz. Chicken breast & brown rice
• Meal #4: 5 oz. Chicken/turkey breast with veggies
• Meal #5: 1 ½ scoops Intrapro with peanut/almond butter
• Meal #6: 6 oz. Salmon, brown rice and veggies

SHOULDERS:

• Seated DB Shoulder Press: 3-4 sets of 10-15 reps
• Standing DB Side Laterals: 3-4 sets of 10-15 reps
• Reverse Flys: 3 sets of 10-15 reps
• DB Front Raises: 3 sets of 12-15 reps

BACK:

• Pull-ups: 3 sets of 8-10 reps
• Deads (off-season): 3 sets of 10-15 reps
• Cable or DB Rows: 3 sets of 12-20 reps
• Pulldowns: 3-4 sets of 10-15 reps

CHEST:

• Incline BB Press: 3-4 sets of 10-15 reps
• DB or Cable Flys: 3-4 sets of 10-15 reps

ARMS:

• Cable Pressdowns: 4 sets of 12-15 reps
• Dips: 3 sets of 10-15 reps
• Alternating DB Bicep Curls: 3 sets of 10-12 reps
• Preacher Curls: 3 sets of 10-15 reps

LEGS:

• Leg Extensions: 4 sets of 12-15 reps
• Leg Press: 3 sets of 10-12 reps
• Lunges: 3 sets of 10-15 reps
• Prone Hamstring Curls: 4 sets of 12-15 reps
• Seated Hamstring Curls: 3 sets of 12-15 reps
• Calf Raises: 4 sets of 12-20 reps

ABS:

• Crunches on Bench: 3 sets of 20-30 reps
• Crunches on Swiss Ball: 3 sets of 20-30 reps
• Alternating Bicycle Crunch: 3 sets of 20 reps