Competition Prep,  Health + Fitness,  Uncategorized

Prep 2019: 7 Weeks Out

You Can. You Will.

You can, you will, the mantra that I keep repeating every single day, and it is getting me through. 

As of yesterday, I am 7 weeks out from my 1st show of the season! I am feeling pretty good. I have been making some changes over the last week and starting to see the adjustments that I want to see, still have a ways to go though.

I am registered for the OCB Pine Tree State (yay!). I am extremely excited to be competing in the Pine again this year, I had a great experience with it last year being my 2nd show ever. April 13, 2019 I am coming for that Hammer!
I’m debating between the NPC Jay Cutler Classic in Boston and the OCB Spirit of America, or doing both. It really depends on how the Pine goes this year and really how much $$ I want to invest into shows because they are most definitely not cheap…

Diet

I have been doing 4-5 week blocks when it comes to my nutrition/diet throughout this prep. I was at 1,700 calories for 4 weeks, with 160g carbs, 165g protein, and 50g fats. On Monday, the 17th, I started carb cycling. 

Last Sunday I chose to do another refeed and then drop my calories again, as well as add carb cycling in there…so this past week and for the next 3 weeks I will be sitting at 1,550 calories with 172g protein.
High days = 140g carbs + 35g fats
Low days = 70g carbs + 64g fats

1 week down, I don’t hate it but I don’t love it. It has definitely had affect on my moods, my energy levels have been pretty good, haven’t had too many sluggish or “crash” days.
This week there wasn’t a time that I was starving, both low/high carb days. I’ve felt full for the most part and really only begin to get hungry about 30 minutes before my next meal.

 

The Mirror:
It’s my worst enemy right now…it stresses me out more than I’d like it to. Some days I see what I want to see. Others I feel like I am back to where I was when I started prep. It’s a constant battle of reminding myself that I am right where I need to be.  I see myself every day = I can’t see the changes that are actually occurring as much as someone who doesn’t see me every day can. So I ‘m trying to rely more on progress photos and my friends to be judges… 

Progress Overall:
I’m happy, but not satisfied. I’m beginning to see and feel the changes happening. My back and glutes are finally starting to lean out, the glute/ham tie-in that I’ve been chasing is starting to peak through! My shorts and sports bras are fitting differently [love handles + back spill over are shrinking 😂], my abdomen feels more flat and tight. That’s a 1 week difference with carb cycling — really excited to see the damage that can be done in the next 48 days!

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Training

Since the start of prep, I have been lifting 5 days a week, and slowly increasing my cardio from 3 days per week now up to 6 days a week. Starting tomorrow, I will be adding a 6th day of weight lifting in. I want to hit each muscle group 2x a week at this point and make sure that I am focusing on all areas and putting a little extra focus to the areas that need it. With have 6 days of lifting and 6 days of cardio (that is slowly increasing in time), I plan to keep my lifts under an hour, my goal is to keep it at about 45 minutes.

Starting tomorrow my schedule will be:
1. Legs – quad/calf focus
2. Chest/Delts/Triceps
3. Back/Rear Delts
4. Legs – ham/glute focus
5. Chest/Delts
6. Back/Rear Delts/Biceps

When it comes to cardio, I’m performing 40 minutes of steady state cardio on my leg days. I also plan to add 2 sessions of PM steady state somewhere during the week. Everything else will be 30 minutes of HIIT/Intervals. Over the last 2 weeks I’ve been slowly increasing cardio, either by adding time or by adding a day in. I don’t plan to change it too much from what it is right now, but we will see how the next couple of weeks go.

48 days to go!

Suit updates will be coming soon as well…I have the bottoms done, working on the top tonight, and will begin jeweling shortly after!

I have a jeweling pattern picked out…peep the drawing to the right. Material is blue and will have clear crystal rhinestones 🙂 

I can’t wait to be done and show you guys the finished product!

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