Bodybuilding,  Health + Fitness,  Uncategorized

Competition Prep: 19 Weeks Out

Thanksgiving has come and gone, which means prep begins on Monday (which is tomorrow!). I hope you all enjoyed your Thanksgiving festivities. I made my way out to Lake Placid, NY to spend the holiday with my parents and brother, and his wife, daughter, and his in-laws. There was so much food…we probably could have called it a day with the number of appetizers we had.

My sister-in-law asked us all to bring about 2 things to Thanksgiving, so I chose an appetizer and dessert. The appetizer I made was Paleo Slow Cooker Buffalo Chicken Meatballs —- sooo good. And for the dessert I made GF Mini Pumpkin Cheesecakes.

But the dinner was awesome, we had the typical turkey and stuffing, but the other sides were a bit different than normal, so I grabbed a little bit of everything.

w1mealsAnyway, now that Thanksgiving has passed, the 1st show that I am planning on competing in is 19 weeks away. I spent the majority of the morning meal prepping and getting myself ready for the 1st week of prep! For the first few weeks, I plan to sit at about 2,250 calories broken down into 225g carbs, 165g protein, and 70g fat. Peep week 1 menu >>

I’m taking a bit of a different approach this year. I will admit, last year I had no f*cking clue to what I was doing. I thought I did, and I think I did okay, but I know a lot more now. Taking last seasons prep and the Nicole Wilkins challenge that I did over the summer, I am going to take the good and bad from both, learn from them, and adjust as I need to so I can progress as I want throughout the next 19 weeks.

What I will not be doing this season:

  • Dropping calories/macros every week
  • Sitting around my apartment staring at the food on the shelves
  • Killing myself with cardio
  • Having no plan

What I will be doing:

  • Steadily dropping calories/macros every 3-4 weeks
    • Progress pictures – will help to determine what needs to be adjusted
  • Slowly increasing cardio – good mix of HIIT and steady state
  • Listen to my body – adjust training and take days off as needed
    • There’s no point in running myself into the ground if I won’t benefit from it…keep the body happy
  • Paying close attention to how certain foods affect my body
  • Getting plenty of sleep

As far as training goes, I am planning to lift 5 days a week and start with 2-3 days of cardio for 20-30 minutes. My lifting split will be —

Push // Legs // Pull // Off // Legs // Push // Off

1543177611971I decided to do before pics this morning. Comparing this AM to last November, I think I am definitely starting in a better spot than I did last year. November 2017, I weighed in around 147lb and 20% body fat, I honestly have no idea what I am right now, but I imagine I’m around the same weight. But the difference this year is that I have more lean mass than I did last year — can see it in my stomach and legs. Tomorrow morning, I am planning on doing another InBody scan to see where I am starting out and to compare it to last year as well as see how much I’ve put on since the end of the Nicole Wilkins Challenge.

I’m happy with where I am starting this time and I am soo ready to begin this process again and beat the girl I was on stage last April.

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