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Felicia Romero Cutting Program

Felicia Romero Cutting Program

Felicia Romero is an Athlete turned cover model whose looks can swivel heads at break-neck speed. Try out her program for cutting the fat!
by Contributing Writer Mar 12, 2012

When prepped for a photo shoot or fitness contest, Felicia Romero is a smoke stack that burns red hot. To be as tight as possible, Felicia increases the friction of her workouts with a high-intensity training regimen.

But she uses her diet to really mold her body like soft clay, so she doesn't have to kill herself in the gym. If her motto "Abs are made in the kitchen" is true, then she must spend a considerable amount of time slaving over a hot stove.

She definitely gets an A for abs! So if you want to make the grade, be sure to hit the books and learn everything you can from Felicia Romero's cutting regimen.

Felicia Romero's Fitness Program

Watch The Video - 12:05




Cutting Regimen

When leaning out, my carbs and overall calories are reduced.

Nutrition

Total Calories: 1049   |  Fat: 27g  |  Carbs: 59g  |  Protein: 130g

Meal 1
  • oats

    Oats

    1/4 cup
    Fats: 0 Grams| Protein 2 Grams| Carbs 9 Grams

  • egg whites

    Egg Whites

    5
    Fats: 0 Grams| Protein 12 Grams| Carbs 0 Grams

Total Calories For Meal 1: 134

Meal 2
  • whey protein

    Whey Protein

    1 scoop
    Fats: 1 Grams| Protein 24 Grams| Carbs 4 Grams

  • almonds

    Almonds

    20
    Fats: 13 Grams| Protein 5 Grams| Carbs 5 Grams

Total Calories For Meal 2: 280

Meal 3
  • tilapia

    Tilapia

    5oz
    Fats: 2 Grams| Protein 28 Grams| Carbs 0 Grams

  • Broccoli

    Broccoli

    1 cup
    Fats: 0 Grams| Protein 3 Grams| Carbs 5 Grams

  • oats

    Oats

    1/3 cup
    Fats: 1 Grams| Protein 2 Grams| Carbs 12 Grams

Total Calories For Meal 3: 233

Meal 4
  • Whey Protein

    Whey Protein

    1 scoop
    Fats: 1 Grams| Protein 24 Grams| Carbs 4 Grams

  • almond butter

    Almond Butter

    1 tbsp
    Fats: 9 Grams| Protein 3 Grams| Carbs 3 Grams

Total Calories For Meal 4: 224

Meal 5
  • chicken

    Chicken

    5oz
    Fats: 1 Grams| Protein 2 Grams| Carbs 12 Grams

  • Green Beans

    Green Beans

    1 cup
    Fats: 0 Grams| Protein 3 Grams| Carbs 14 Grams

Total Calories For Meal 5: 178


Training

Day 1: Shoulders
Day 2: Back
Day 3: Hamstrings/Calves
Day 4: Rest
Day 5: Track Day/Plyometrics
Day 6: Rest
Day 7: Quads/Glutes

Supplementation

What I Use

Felicia Romero's Personal Philosophy


Nutrition Philosophy

Nutrition is extremely important when you want to transform your body. It's probably the most important lifestyle change you can make. When it comes to nutrition, I believe in eating clean whole foods that give my body the nutrients it needs for a well-balanced diet. Eating 5-6 small meals a day is extremely important.

This will not only speed up your metabolism but it will also balance out insulin levels so that your cravings aren't all over the place. I really try to focus my time and energy into the type of macronutrients (protein, carbs, and fats) I'm eating. I make sure that I eat protein at each meal. I aim for a gram and a half of protein per pound of bodyweight.

Always make sure to eat complex carbs that are low glycemic...this includes oatmeal, yams and quinoa to name a few. Healthy fats are equally important and will help you burn body fat as long as you aren't eating excessive amounts. Aim for 2-3 servings of healthy fats per day.

Abs are made in the kitchen, and without a CLEAN healthy diet you will not achieve your desired fitness goals, plain and simple. So make a plan and stick to it. Write down your menu for the week, and prepare your food in advance so you're never stuck without a meal or healthy option.

I believe in scheduling a cheat meal once a week, remember everything in moderation. The way I look at it, you only get your body once so take care of it and treat it well with clean healthy food!

Training philosophy

When it comes to training I'm a "no frills" kinda girl. I built my body and shaped it by sticking to the basics of weight lifting and cardio. My back-to-the-basics approach is performing routine exercises people have been doing for years.

Train each body part specifically and push the targeted muscle to the max to help to build shape and tone. I believe people today overthink their training regimen when they should really focus on being basic, yet consistent.

When I train, I focus on form and intensity. I stay focused and push myself with heavy weights. If you train consistently and eat a properly, the body will respond and you'll see the changes you desire.

Supplementation philosophy

The purpose of supplementation is in the name ... it's "supplementing" your regular diet. Supplements are important but should only be used when you eat a healthy diet and exercise regularly.

By no means should you solely rely on supplements, but taking products that align with your goals can be very beneficial and conducive to the end result. I don't believe in taking unneeded supplements. I always thoroughly research a product before buying it. Time and time again I see people who take supplements they just don't need.

I tend to sway more toward the health and wellness type of supplements like multivitamin, fish oils, enzymes, calcium, etc. I know these are the nutrients my body needs to help to make it function more efficiently.


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Comments

Showing 1 - 22 of 22 Comments

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SusieM

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SusieM

I would like to try out this great looking workout, but I don't see a training day for tris/biceps, chest or abs?

Jan 3, 2012 6:34pm | report
malted_tea

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malted_tea

I'd throw them in on Back Day (Day 2 when you're already in the gym) or Plyo Day (Day 5 if you prefer bodyweight exercises like tricep dips)

Jan 29, 2012 6:27am | report
SusieM

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SusieM

Thanks malted tea. I've been using Jen Rankins workout program but I've lost fat with Felicia's diet. It really rev's up the metabolism and it's a great template to keep you on track!! I'm a devoted fan!

Feb 2, 2012 9:27pm | report
kjenqn

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kjenqn

I'm thinking this is extremely low calories for me, but then again what do I know.

Jan 4, 2012 6:07pm | report
katyd583

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katyd583

I thought the calories were crazy low too...I usually stick to the 1800-2100 range (I"m 5'7")

Jan 5, 2012 12:44pm | report
nadirah24

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nadirah24

Changed my eating plan for past 2 wks and dropped to 123 lbs--my goal weight was 125! 6 small meals a day-protein at every meal and small amts of healthy carbs absloutely works!! Abs ARE made in the kitchen!! Prepare all meals ahead of time ( I do all cooking on the wknd) makes staying on track very easy.

Feb 10, 2012 6:18pm | report
I_love_Germany

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I_love_Germany

That It awesome Good for you :)
I am wondering though how you get through a day with around 1000 kcal. I am fulltime in school and fulltime at a job. The 1100 kcal seem awfully low? what did u think? thanks

Mar 18, 2012 6:20pm | report
StackingPlates

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StackingPlates

"Eating 5-6 small meals a day is extremely important.

This will not only speed up your metabolism but it will also balance out insulin levels so that your cravings aren't all over the place."

Wrong, wrong, WRONG! Why do the BB editors continue to allow these "experts" to preach this nonsense? Meal frequency DOES NOT speed up metabolism and it DOES NOT balance insulin levels.

Mar 13, 2012 6:57am | report
alanking

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alanking

this is exatly what i was thinking while reading this.

Mar 25, 2012 12:37pm | report
joeyroxx

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joeyroxx

so what does? for the misinformed...

Apr 26, 2012 12:16pm | report
ksilverstar

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ksilverstar

love it. thnx

Mar 15, 2012 4:05pm | report
8eLo

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8eLo

Two questions:
#1. I usually eat my breakfast at 9am, next meal 12pm, 3pm and 6pm. Do I eat another at 9pm before I go to sleep? OR do I make my 4 meals slightly bigger in calories to hit the 1000 for the cutting program?

#2. Should I do abs after every time I workout? I agree it's weird that there are no exercises for abs?

Help please :)

Mar 21, 2012 3:01pm | report
tlepage

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tlepage

What's up with all the oats in the meal plans????

Mar 24, 2012 6:06pm | report
AlessandrinaS

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AlessandrinaS

If I'm eating clean, lifting 5 days a week, cardio 30-45 min 5 days a week do my calories still need to be that low?

Apr 16, 2012 11:30pm | report
JMEDGAR07

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JMEDGAR07

How long ahead of a photo shoot or contest do you start this regime?

Apr 18, 2012 11:41am | report
megan505md

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megan505md

Thanks for the advice.

Apr 19, 2012 7:43am | report
markz123

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markz123

My girlfriend is starting this program but she wants to know when Felicia does her workouts morning? Evening

Apr 27, 2012 9:50am | report
aliciaramos

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aliciaramos

working on cutting up I am going to try this for the next 2-3 weeks. thank you

Apr 30, 2012 8:59am | report
evelina99

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evelina99

Don't get me wrong, I'm sure this plan would work for some people but since I'm a high intensity athlete I need around 350 grams of carbs a day. 130 grams of protein?! humans definitely don't need that in one day. And sorry but a scoop of protein powder and a couple of almonds is hardly a "meal". I'm curling 30's with a reasonable 70 grams of protein a day and that's alright by me :)

May 1, 2012 2:46pm | report
maddymaiuri

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maddymaiuri

Just started the program! On day 3, the plan is killer! Cant wait to see the results of hard work! I am slowly working in the diet plan, I personally require a bit more calories a day but I know once I get to the 5-6 meals a day routine it will decrease.

May 2, 2012 8:33am | report
tambo23

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tambo23

Starting this diet /workout today... Praying I can stick with it with NO CHEATS! My support system is nonexistent! LOL Trying to prepare for my first show!

May 10, 2012 5:16am | report
ShelRye

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ShelRye

My dd is starting this plan and I'm wondering if the green veggies can ever be interchanged or is it always green beans and broccoli?

May 12, 2012 9:33am | report
Showing 1 - 22 of 22 Comments

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