Competition Prep,  Health + Fitness,  Uncategorized

Prep 2019: 10 Weeks Out…and 2 Days

WORK. TRAIN. EAT. SLEEP. REPEAT.

72 days seems pretty far away, but April 13th and 27th are just around the corner. The last 3 weeks, I’ve just been chugging along.

I think this season so far is progressing much better than last. My understanding and control over my food and eating habits has greatly improved compared to last year. Strangely, I’m a lot more relaxed my planning, I’m not obsessing over the meal plans, and am being much more logical about how I navigate through my macronutrient and training changes every few weeks. I’m tuning into my body, my moods, and how things are day to day, and adjusting as needed.

In my last post, I mentioned a caloric drop and a refeed, which I executed on a very snowy day and was very happy with how it turned out. More changes to my training/dieting have been made overall and more is to come!

Training
Not too much has changed. Continuing with 5 days of lifting, but have adjusted to:

  • Mon – Chest/Delts/Core
  • Tues – Back/Rear Delt/Biceps
  • Wed – Quads/Calves/Core
  • Thur – Cardio + Posing 
  • Fri – Delts/Triceps/Core
  • Sat – Ham/Glutes
  • Sun – Completely Off

I decided to add more delt focus into my workouts because I really want them to pop this year on stage. Training has been consisting of max 4 sets on everything with anywhere from 12-20 reps each set.

This week and last I’ve been doing 4 days of cardio — 2×30 minute Intervals and 2×20 minute HIIT sessions, switching it up between the stairs, treadmill, and elliptical. Adding a 5th day of cardio to one of my leg days and it will most likely be 20-30 minutes of steady state.

I’m really trying to save my legs at the moment. I don’t want to go crazy with cardio yet if I don’t have to and I want to keep the leg soreness/tiredness to a minimum. Last year I had a big problem with soreness early in my prep, and that’s something I am looking to avoid this year. 

Refeed
2 weeks ago, I decided to do a refeed. It had been about 5 weeks since my last refeed/cheat meal (more like cheat week since it was Christmas time and I had zero self-control), and there were a few reasons behind why I decided to do another.

I was a bit hesitant about it because I didn’t want to hinder any progress I had made, but my progress had plateaued – scaled hadn’t moved in a bit and wasn’t seeing much of any visual changes. I was also starting to get physically and mentally tired throughout the day and that told me a reboot was needed. 

After doing some research and what I thought would be best for my body and my goals, I decided on a refeed vs. a cheat meal…the difference? A cheat meal = 1 meal and anything goes (in the past I’ve done burgers + fries). A refeed = 1 meal or meals spread throughout day of increased carbs, goal is to increase your current carbohydrate intake to help replenish the glycogen stores and kickstart your metabolism again. 

I set my day up so I consumed 1g/lb of bodyweight (145g), 40g of fat, and the remaining worked out to be carbohydrates, which for me was around 250g carbs.

I stuck to my normal meals from that week, just added a little bit more of rice or sweet potato to those meals and maybe had some Frosted Flakes too. 

Food

Calories: 1,650-1,700
Carbs: 160g || Protein: 165g || Fat: 45g

I seem to stick with the same foods week to week. For proteins I tend to stick with chicken, ground turkey, and pork or ground beef. I never do fish…not a fan. I’m finding that I am always eating rice or sweet potato, so this week I decided to have farro for one of my carb sources and really liked it. I want to bring quinoa and couscous back into my regular menu as well. Veggies — I think lately all I eat is zucchini, broccoli, and cauliflower. That needs to change next week…not that there’s anything wrong with those foods, but to avoid burnout on them, change is a must. 

I discovered not too long ago how wonderful it is to put sugar free instant pudding mix into Greek yogurt. Total game changer. Greek yogurt with the pudding mix (I’ve used cheesecake, chocolate, butterscotch, and french vanilla) and peanut butter and fruit has been great! It definitely hits the craving for anything sweet.

In the next week or 2 I am planning on cutting out any marinades that I have been using on the proteins and only using dry rub seasonings for them. I’ve been exploring Pinterest a bit, and have been finding a lot of great seasoning blends that I plan to use for the remainder of prep. I’ll know what is in them and it will be cheaper than buying seasoning packets all the time.

Body Updates
I keep going back and forth about whether or not I want to step on the InBody again to see where my body fat is at right now. I used the handheld BF reader the other day and it came back as 16.8%, but it typically reads 2-3% higher than what I actually am…so hoping that is still the case. My weight has started to go down again following the refeed. I’m down 8lb since the start of prep back in December. Overall, I’m not worried what my end weight is, I’m looking more at body fat percentage. I hit 14.2% last year when I stepped on stage and ideally this year I’m looking to hit 10%. 

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10 Weeks In @ about 16%BF
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4 Weeks In @ 20%BF

Small changes but definitely seeing some coming through. Abdomen is starting to tighten up and quads are leaning out. Back and glutes are always slow, but really hoping to see more definition soon, plenty of time with 10 weeks to go 😉

Some things that I’m looking forward to in the months coming:

  • My competition suit
    • Last year I jeweled a pre-made suit. This year I am sewing and jeweling the entire thing.
    • Separate post will be made about the process!
    • The top + bottoms in the left picture above are practice ones that I made recently.
  • Going to Lake Placid with my S/O to see my brother and his family. I haven’t seen them since Christmas 🙁
  • Competing at the Pine Tree again. Competing in my 1st NPC show.
  • Walking down an aisle in the grocery store and NOT staring longingly at the baked goods and ice cream…
  • Getting a consistent night of sleep (one where I don’t get up at 1am to run tot he bathroom…thank you gallon of water)

8 days away from the start of the 21 Day Habit Challenge!

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One Comment

  • Janine

    Very inspirational & motivating! Keep up the good work! Can’t wait to see the next competition suit & I am looking forward to the 21 day challenge! 👍🏼🙌🏼👍🏼🙌🏼

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