If you follow me on Instagram, you already know that this past week was really, really hard. Probably the worst of my entire prep.
I’m slowing down, I cannot lift as much as I normally can, I am sluggish, and my energy levels are low.
Nutritionally speaking, I “fell off the wagon” per se, pretty hard. 2-3 days of no-carbs-left-behind. Non-stop eating until I was so full I felt gross and uncomfortable.
I never, ever binge. Not in normal life, not in prep. I never felt restricted or deprived (thank you, flexible dieting) until this week.
I should have expected it. My carbs are now floating around 100 grams. My kCals have dropped from 2,100 a day to 1,700 a day.
1,700 kCals may be more than most women eat but I am not most women.
Moral of the story: I am now at a point where I need to incorporate a structured re-feed. I didn’t think it was necessary yet, as I am still eating more than most competitors who bro-diet, but this is low for my body so a re-feed is now on my weekly plan.
Instead of sitting around feeling guilty and horrible, I used my carb bender as an excuse to get in three really solid leg days.
I lifted heavy and hard. Squats, deadlifts, and leg presses (all at my heaviest weight.)
- Squats – 180 lbs
- Deadlifts – 175 lbs
- Leg Press – 463 lbs
Those were just my heavy lifts, not my entire workout. 😉 Feeling pretty good about my leg days.
My competition suit has officially shipped! <3
I received the notification this morning and nearly squealed with delight. I wasn’t expecting it for another 2 weeks or so. Posing in my suit is going to be outside my comfort zone, so I am ready to start doing that as soon as possible.
I made a goal for myself that I would spend more time posing in my heels, so this week I did exactly that. It is so much harder to hit poses in 5 inch stilettos as opposed to barefoot.
I have also been spending more time holding my poses as well. Bikini posing isn’t easy. It’s uncomfortable and by the time you are done with a routine you are usually shaking. By holding my poses longer than necessary, I will be comfortable holding them a shorter amount of time on stage. (Certainly doesn’t make anything easier now and posing after leg day is exceptionally horrible. 😛 )
I wasn’t expecting magic regarding my weight and measurements after crashing and burning with my nutritional plan this past week. I was pleasantly surprised that I wasn’t really negatively affected. My weight has stayed consistent and I still lost inches around my hips. Proof that one (or two or three) bad days won’t ruin progress.
- Weight: 128 lbs
- Height: 5’4
- Chest – 30 inches
- Bust – 30 inches (No, I did not grow boobs. #iWish I am ovulating)
- Arm (bicep) – 12 inches
- Arm (forearm) – 9 inches
- Waist – 26 inches
- Hips – 31 1/2 inches (lost!)
- Glutes – 36 inches
- Thighs – 20 1/2 inches
- Calves – 13 1/4 inches
Dieting down for 8 weeks has been challenging but I never expected this to be easy.
Right now, I am focused on leaving last week in the past and really giving it 100% the next 5 weeks. I still have one whole month to stick to my macros, continue to push through my workouts, and really tighten up.
Regarding peak week (the week of my show) I will be following Layne Norton’s recommendations. Layne Norton is a highly respected natural bodybuilder and educated professional (PhD in Nutritional Sciences) so I will stick to exactly what he suggests.
Peak week is the week you do not mess around with nutrition. Diet officially moves to the top of the list of priorities. Magic can happen peak week when it comes to “the final push” before the stage. Nutrition is the ultimate key to success (or failure) during those last 5 days.
Until then, I have 4 weeks to focus on my macros and workouts.
I’m keeping my “agenda” very simple this week.
- Stick to my macros
- Give it 110% during my workouts
- Incorporate 3-4 days of HIIT cardio (I tend to skip it)
- Continue to pose in my heels
- Incorporate a structured re-feed
- Do something for me! (massage, bath, yoga…)
As always loves, leave any comments or questions below.