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Kate Grevey – FIGURE

Competition Team
Kate Grevey – FIGURE

BIO


BIO

Nationality: A little bit of everything: Scottish, French, American Indian and German

Location: Maryland

Occupation: Wonder Woman! – Mom, Coach, Personal Trainer and Group Instructor

Athletic Background: Cross Country runner

FAVORITES

Clinical Sports Labs Product:: BIUM-D™best thermogenic out there

Body Part: Collar Bones

Exercise: Incline Bench, Shoulder Raises super setted with Front Raises face down on an Incline Bench

Quote: “Work Smarter, Not Harder” – Kate

MEDIA

WEBSITE
www.rkbfit.com

DIET


Here is my basic diet. It is somewhat of a show diet but I do it in the off season too. I do add two cheats per week.

BASELINE DIET

Meal 1
7 egg whites
45g cream of rice (1 serving)
1/4 cup berries
1/2 TBS MCT oil

Meal 2
5oz chicken
7oz of red potato
asparagus or green

Meal 3
2 scoops whey protein (shake)
4 rice lightly salted rice cakes (Quaker Oats)

Meal 4
5oz 99% FF Lean Ground turkey
5oz sweet potato

Meal 5
5oz flank steak
1/2 cup white rice
1/2 cup mixed veggies (I love roasting mine)

Snack: 1 scoop protein in almond milk (1 hour before bed)

Meal 6
1 serving plain Fat free Greek yogurt
15 blueberries
1/4 Ezekiel cereal and cinnamon (in bed)

HIGHER CARB DAY/REFEED DAY on SHOULDER AND BACK DAY (Thursday (Back day)
2 “cheats” per week off season on this day
1 cheat per week while prepping for a show, either be a burger and fries or burrito with chips or pizza

Meal 1
7 egg whites
45g cream of rice (1 serving)
1/4 cup berries
1/2 TBS MCT oil

Meal 2
5oz chicken
11oz of Red potato
Asparagus or green

Meal 3
2 scoops whey protein shake
5 rice lightly salted rice cakes (Quaker Oats) (or you could do your Ezekiel Cereal here)

Meal 4
5oz 99% FF Lean Ground turkey
6oz sweet potato

Meal 5
5oz flank steak
2/3 cup white rice
2/3 cup mixed veggies

Snack
1 scoop protein with Almond milk (1 hour before bed)

Meal 6
1-2 servings of Fat Free Plain Greek yogurt
15 blueberries
1/4 serving Ezekiel cereal and cinnamon (in bed)

TRAINING

Monday: Shoulders with light arms
Tuesday: Legs
Wednesday: Back /biceps
Thursday: off
Friday: Chest/ triceps/ light shoulders
Saturday: plyo legs / light back
Sunday Off