My name is Savannah. I’m 22 years old, born and raised in Los Angeles. I grew up riding and competing in horse shows and played club soccer for many years. I also traveled the country playing professional laser tag (I’m a nerd). I was a vegetarian my entire life, until this past year when I started eating fish. I just graduated with my B.S. in Psychology. I want to get my masters in counseling so I can help girls with eating disorders.
 

Check out my interview with CutandJacked.com:
http://cutandjacked.com/CutAndJacked-Interview-MuffinTop-Less-Owner-Savannah-Rose-Neveux 
 

My TWITTER - https://twitter.com/#!/MuffinTop_Less
My FACEBOOK - https://www.facebook.com/MuffinTopL3SS
My Pinterest - http://pinterest.com/saviirose/
My other blog - http://saviirose.tumblr.com/

I get asked about my height, weight, goals, intake and workouts often, so I figured this would be a good place to include those…

I’m 5’4” 112 lbs. I am not looking to gain or lose weight per se, as the number on the scale doesn’t matter to me much (who else is going to see it but me!?). But I am looking to improve my physique by putting on more muscle and losing fat. =)

I get asked practically everyday what I did to get in shape, and how long it took….

I did in kind of a two-parter. At the end of my Sophmore year in college I weighed in at 130 pounds.. that may not seem like much to some of you, but having been 105 pounds through high school and NEVER considered “fat” .. I looked and felt significantly different (horrible). Trying to hide behind baggy shirts and stretchy pants only did so much. I felt awful and hated what I had let myself become… 
Over that summer (3 months) I lost 15 pounds and felt SO MUCH better.. during those 3 months I lifted weights (barely) and did some cardio.. but mainly I changed my eating habits and stopped drinking.
When I got back to school, over the course of junior year and that following summer, I gained back another 10 pounds because I went back to the way I had been eating and drinking. 

Finally, senior year I got real. I decided I was going to go hard and reach my goals. I stopped drinking and I started following a bodybuilding diet and training regimen. I lifted seriously 6 days a week and ate clean 6 meals a day with a protein shake post-workout. I got plenty of sleep and drank a gallon of water a day. 3 months later, I noticed significant changes in my physique. By the time I came home, my parents were shocked at how much I had changed (for the better). The picture was me right after I got home.. my first fitness shoot.

When people ask how long it will take to reach their goals… I really can’t say. It is completely dependent on your body, your health, your current fitness level, your diet, your training and your level of dedication. I’m not gonna lie, it can be hard and sometimes you have to make sacrifices (for me that was skipping the dessert and the frequent booze-fests with friends). I know no one wants to hear that.. but it’s the truth. There is no magical pill you can take.. you can’t eat tons of pizza and beer and never work out and expect miracles to happen… it takes hard work. The good news is.. in the end it’s worth it… and the more effort you put into your goals, the more proud you will be once you reach them.

What is my diet/training like?

5 a.m. - Cardio! This varies day to day.

6 a.m. - Protein shake - 1 scoop Protein powder + 1 cup unsweetened almond milk + 1 cup ice (blend!)

7:30/8 a.m. - Weight training

9:00 a.m. - Protein shake - 1 scoop Protein powder + 1 cup unsweetened almond milk + 1 cup ice (blend)

9:30 a.m. - 1/2 cup liquid egg whites + 1oz fat free feta + 1/2 cup old-fashioned oatmeal (sweetened with splenda and cinnamon!)

12:30 p.m. - 3oz Cod (or other fish) + 3oz green veggies (sometimes I make a salad with other veggies, other times I just have broccoli or asparagus)

3:30 p.m. - More eggs or some almonds

6:30 p.m. - 4oz chicken + 3oz green veggies

8:30 p.m. - SLUDGE, my favorite! Casein + Tablespoon natural peanut butter + a tiny bit of water.. mix until you get a thick creamy consistency, freeze for 20 minutes and enjoy!

My nutrition changes daily, as I get bored easily and like to mix it up. But this is the basic skeleton of my diet. I have a lean protein source at each meal and get my complex carbs mainly from veggies. I also get my healthy fats from the natural peanut butter, salmon, olive oil, avocado, etc. I don’t eat fruit. My intake currently is somewhere in the ballpark of 1500 calories.

I get asked a lot about my supplementation and the kind/brand of protein I use.. so here it is! (I don’t have all of these everyday, just fyi haha).

Proteins:
ProFusion by Muscle-Link in Vanilla (they’re my fav, but their chocolate isn’t great)
Optimum Nutrition’s Casein in Chocolate Supreme
Gaspari’s Myofusion in Chocolate
Other supps:
Hemo-Rage by Nutrex (Pre-workout)
Gaspari’s Superpump (Pre-workout)
Daily Multi-Vitamin (everyday)
CLA (everyday)
Fish Oil (everyday)
Green Tea Extract (everyday)
BCAAs (everyday)
 

My weight training split this past month has looked like this:

Monday - Shoulders + Triceps
Tuesday - Legs
Wednesday - Cardio
Thursday - Back + Biceps + Cardio
Friday - Off
Saturday - Cardio
Sunday - Off

I do a lot of supersets during my workouts, so my weight training also serves as a form of cardio! I will occasionally post my workouts on here so you girls can give them a try along with me! <3

This would be if I ran out of everything at the same time! =)

• Tilapia
• Cod
• Salmon
• Tuna 
• Nonfat Cottage Cheese
• Nonfat Greek Yogurt 
• Liquid Egg Whites
• Fat-free Feta
• Natural Peanut Butter (no sodium, with oil on top.. the only ingredient should be “peanuts”) 
• Natural Almond Butter (same as above)
• Old-fashioned Oatmeal
• Low-Carb, Whole-Wheat Tortillas 
• Olive Oil
• Balsamic Vinegar
• Spinach
• Broccoli
• Asparagus
• Bell Peppers
• Mushrooms
• Butternut Squash
• Unsweetened Vanilla Almond Milk 
• Unsweetened Baking Cocoa
• Splenda or Stevia
• Cinnamon
• Mrs. Dash
• Mustard
• Protein Powder (I order this from Bodybuilding.com actually.. not the market).