10 weeks out from my competition, babes!
It’s closing in (10 weeks goes by fast) and starting to get very real. This is when the “magic” starts to happen.
Before we touch on prep updates we need to discuss something much more important…
GO PATRIOTS! 🙂
When the Superbowl rolls around everyone is all about “steering clear of ‘bad’ foods” and getting ready to “detox” after splurging, and challenging people to eat celery instead of pizza. (Ok, I made up the last one.) Seriously though, so ridiculous.
This is exactly what happens around the holidays as well. One meal, one snack, one day does not cause weight gain. That’s not how it works. Weight gain happens when you make those same decisions day, after day, after day.
My advice? Enjoy yourself. Enjoy yourself in moderation.
Nachos? Fill one small plate and enjoy. Guacamole and Cheese? My favorite! Instead of grazing, grab a few scoops, and portion out some chips. Burgers are just another form of protein for this gal. Gimmie all the burgers!
It’s called balance. Enough with the guilt-inducing Facebook posts and articles. I hope you all enjoy yourself today.
On to the prep recap of the week!
Last night I enjoyed way too much brownie batter froyo after my workout but it happens to the best of us. Normally, I am really good about putting a respectable amount of frozen yogurt in my bowl and not going hard on the toppings. Last night was not one of those nights. Ohh, cookie dough bites. You get me every time.
Oh well. Mistakes happen and you move on.
Workouts this week have been awesome. The only day I missed was Wednesday due a work function (everyone needs a rest day. 😉 ) Still going hard and still hitting personal records. My squat is up to 175 lbs x 6, deadlift is 180 lbs x 5, and leg press is up to 260 lbs x 20. Bam! I go hard on legs.
Arms are my challenge so I have been working those 2-3x per week. My shoulder press is up to 25 lb dumbbells (or a 50 lb bar), my bent-over delt raises are up to 17.5 lb dumbbells, and my bicep curls are just squeaking by on 25 lb dumbbells. I managed to do a couple unassisted pull ups as well. Feeling strong.
Last week, I upped my carbs and dropped my protein. This did NOT work well for me and I had a feeling it wouldn’t. I know my body very well and I do well on high protein / high fat. It was more of a test run to see how my body handled carbs and the way it handled them was by blowing up. So, I dropped my carbs back down (Nothing super low… I am always around 35% carbs) and pushed my protein back up. I will continue to lower fat and carbs as I progress. My plan calls for me to drop another 50 calories today as well.
Competition prep isn’t a walk in the park. It’s always going to be challenging. (If it wasn’t challenging more people would do it.) My hope is that by following this particular process (flexible dieting) I can maintain some of my sanity. Lowering my carbs, reducing calories, dropping fat, and going hard in the gym 6 days a week is intense and it’s not always fun. I liken it to prepping for a marathon. Normal people don’t run 18 miles every day but when you are training for a specific goal you put in the time, effort, and do work.
I get a little irritated every single week I need to reduce or drop some aspect of my food. You guys know I adore food and, normally, eat about 1,900-2,000 calories per day. Counting is not something I practice in “normal life” either but I prefer this method to the standard bro-diet.
Here are some shots of posing practice this past week. I opted (again) not to do weekly progress pictures because I don’t look significantly different.
- Weight: 130 lbs
- Height: 5’4
- Bust – 29 inches
- Chest – 29 1/2 inches
- Arm (bicep) – 12 inches (gains!)
- Arm (forearm) – 9 inches
- Waist (navel) – 27 1/2 inches (LOST)
- Hips – 32 inches
- Booty – 37 inches
- Thighs – 21 inches (LOST)
- Calves – 13 1/4 inches
My workout today is full on high intensity interval training.
High-intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest.
I will be doing a quick circuit of Battle Ropes, Stability Ball V-Pass, Box Jumps, and Kettle Bell Swings.
Not only do you burn more calories during a HIIT workout but the effect of all that intense exertion kicks your body into hyperdrive! You burn more fat and calories in the 24 hours after a HIIT workout than you do after steady-state cardio.
I figured you guys might like that little tidbit of information if you are planning on “indulging” in some delicious Superbowl foods this afternoon. 🙂
As always, leave any questions or comments below!