I am in the home stretch. Not close to the finish line but over halfway there. I’ve been at this for 6 weeks. 6 weeks of tracking my macros and working out 6-7 times per week.
My body is “under attack.” I am not eating enough to sustain the amount of exercise I am doing (which is, by definition, a bodybuilding cut.)
That is the challenge of prep. Getting your body to work with you even though you are picking up the intensity of training and lowering kCals (compared to the amount I normally eat in a day.) I am still nowhere near my BMR and that’s the point! Never ever will I be the girl eating 1,000 calories of tilapia and vegetables, running on the treadmill, cutting out carbs, and passing out.
I like to be transparent about my numbers so that the girls reading these posts understand the science behind a healthy prep. On the other hand, I don’t like to be transparent about my numbers because girls reading these posts might think those numbers should be their numbers.
For the sake of science over bro-trash, I will be open about my nutrition but please be aware that these numbers are specific to my body, my hormones, my metabolism, my training, and my prep.
Currently, I am eating 1,700 kCals per day. You saw that correctly. 1,700 calories during prep. Gosh, I love food!
For most women, this number is more than they eat in a normal day. I normally eat anywhere from 1,900-2,100 kCals per day when I am not in prep. That is the beauty of starting prep at a healthy point. I understand my body, understand the amount of food I need, have built up my metabolism, and know that food is fuel.
By starting my prep super high in kCals, I was able to slowly reduce my intake a reasonable amount as opposed to slashing 500 calories immediately.
My current macronutrient (“macro”) breakdown is 30C/35F/35P
This week, I will be reducing my carbs slightly and upping my protein. Many coaches don’t recommend having fat over 30% during a cut but I have tried to reduce that in the past and my body was not pleased. I have turned my body into a healthy fat burning machine over the past few years so I know my body can handle 35%. In fact, it likes 35%. Those fat macronutrients are filled with coconut oil, coconut butter, peanut butter, almond butter, avocado, and nuts. I’m not over here slamming a Big Mac with extra cheese or eating frosting out of a jar. (What I did slam this week, was a 100% bison burger with avocado, bacon, and cheddar cheese. Holy delicious.)
The reason behind lowering carbs and upping protein is simple. During a cut, “gains” are not going to happen. The hope is to maintain what I gained in muscle before I started prep. A body will turn to muscle BEFORE body fat for fuel.
By training hard 6-7 days per week (even when I am worn out) and supplementing with extra protein, I am able to preserve my muscle and my body will turn to excess body fat for fuel instead.
My weight and measurement updates are listed below. I finally started losing weight. (I am 6 weeks into prep and just now starting to lose weight. It’s a process! Trust the process.)
I am bittersweet about this weight loss. 😉 For many women, weight loss calls for a happy dance. For me, weight loss means lost gains. Ok, ok I am being melodramatic. I know this is fat loss as well. I also know I will probably drop another 5-8 lbs before the stage and I just need to be okay with that. It won’t feel wonderful. I really love being around 130-135 lbs. #HappyPlace
- Height: 5’4
- Weight: 128 lbs
- Chest – 30 inches (Gained! Finally. Those pectoral and back muscles. Mmm so good.)
- Bust – 29 inches (No loss or gain. Good! Stay boobs. Stay.)
- Arm (bicep) – 12 inches
- Arm (forearm) – 9 inches
- Waist – 26 inches
- Hips – 31 inches
- Booty – 36 inches
- Thighs – 20 inches
- Calves – 13 1/4 inches
I had my first “moment” this week. Because of the extreme training and dieting down, I am feeling incredibly “small.” (and not small in a good way.) Not a fan of smallness! I am a fan of jacked. Swole. Muscles. Bulky. Being Huge. 😉
My muscles (particularly abs) look flat and I have no pump. I miss that post-workout pump. Trusting the process. When I add in more carbs the week of my competition, those muscles will pump back up. In the meantime I have to be okay with being a little smaller than usual… #FitGirlProblems
On the agenda for the week: purchase my suit, register for my 2015 NPC card, and register for the 4/11 show. Destroy my workouts and stick to my macros.
As always, leave any questions or comments below.