Competition Prep,  Health + Fitness,  Uncategorized

Peak Week #1

It’s Monday…and it’s PEAK WEEK!

I’m keeping my head down and charging into this peak week. Right now, all I can say is that I am far more excited and feeling so much better heading into peak week than I did last year. Mentality is far better, physique is better (in my opinion — see comparisons below).

This morning I did my last leg day until show day. My legs have been quite tired from training and cardio. I’ve been trying to make a point to stretch after every workout and to stretch/foam roll before crawling into bed each night, just to keep myself from suffering more. 🙃

This weeks training started as planned with a leg day, for the remainder of the week I had planned high volume upper body and core workouts, allowing myself to have Friday and Saturday off from lifting, and just focusing on posing and a little bit of cardio. But thanks to one of my gym rat friends, I am now doing a back + biceps day with them tomorrow (I’m a tid bit scared…haven’t trained with them before. Should be fun😉). Having a specified lift for tomorrow has led me to adjust so I train chest + triceps  on Wednesday and delts + core with a little bit of everything else sprinkled in too on Thursday to finish it up. I plan to post tomorrows back workout to my Instagram…check it out.

Peak Week Meal Plan:

Monday/Tuesday/Wednesday/Friday/Saturday 
1,450 calories | 60g carbs | 55g fat | 170g protein

  • Meal 1: 150g egg whites, 2 whole eggs, 1/4c spinach, 30g oats w/ cinnamon
  • Meal 2: 4oz shredded chicken, 50g asparagus, 15g avocado oil mayo (by Primal Kitchen)
  • Meal 3: 4oz chicken, 1c spring mix lettuce, 5ml olive oil + balsamic vinegar
  • Meal 4: 4oz steak, 50g Brussels sprouts, 1oz avocado
  • Meal 5: 180g egg whites, 1 whole egg, 1oz avocado // 4oz ground turkey, 1 whole egg, 1oz avocado
  • Meal 6: 3oz chicken, 3oz red potato (only M/T/W)

Thursday (carb load) 
1,670 calories | 210g carbs | 18g fat | 155g protein

  • Meal 1: 80g egg whites, 1/4c spinach, 3 slices Ezekiel bread
  • Meal 2: 4oz shredded chicken, 150g rice, 50g asparagus
  • Meal 3: 4oz chicken, 5oz sweet potato
  • Meal 4: 3oz steak, 5oz sweet potato, 50g Brussels sprouts
  • Meal 5: 3oz 99% ground turkey, 1 whole egg, 50g oats
  • Meal 6: 3 rice cakes, 16g PbFit

I plan to adjust on Friday and Saturday depending on how Thursdays carb loading goes. I’ve been cycling carbs — low days being 70g and high days 140g. At the moment, Thursday I will be taking in around 220g carbs and I plan to monitor how my body reacts throughout the day and add in more if needed or cut them if I begin to look like I’m spilling over. Friday and Saturday will be a good buffer time in case of the event that I do end up spilling over…

Thoughts going into this weekend:
  • I believe that I am ready for this weekend, been in prep for 17 weeks now. Dialing in on the nutrition and cardio portions of training and feeling good.
  • Posing is a lot better + more consistent than last years.
  • I’m more confident in myself + the work that I’ve put into this season.
  • This show has forced me to learn how to properly do my makeup…still doesn’t make me want to wear it on a regular basis.
  • I am so incredibly proud of myself for starting my suit and finishing it! (post about the suit coming soon!).
  • I’m thankful for those who have been by my side throughout this prep, those who have continuously pushed and encouraged me.
  • I’m excited to compete in an INBF show. I’ve only competed in OCB and from what I’ve seen/heard INBF is a tad bit different from the OCB.
  • I can’t wait to see my parents…haven’t seen them since Christmas.
  • I’m ready for a burger!…been researching restaurants in Brattleboro, VT. If you know that area & have food suggestions, leave a comment below!

Peak week…the time where you have no idea what day it is, what you’re supposed to be doing, and is filled with stress, lack of sleep, lots of running to the bathroom (thanks to 6L+ of water per day), and scrolling through Pinterest looking at donuts and all the food you want to eat/make post season…but it’s also the fantastically bright light at the end of the tunnel that is your prep season. So close to the end and all the hard work is finally going to pay off.

I’m not completely sure what to expect this weekend, but I’m excited. And it’ll be a great experience no matter what. It will be a good warm up for the show I have on April 13th. All good things will come from this show…it wasn’t originally on my list of competitions for this season, but I am quite happy that I decided to throw it in there!

Look out for the my post about my figure suit! I can’t believe I made it from start to finish and I can’t wait to share my experience of creating it with you!👙💪

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