It’s Week 8!
I cannot believe I’ve been on prep for 5 weeks. Time flies when you are doing it the healthy way. 😉
My lifting routine was off this week. I had a BioChem exam on Friday which meant I needed to put some serious effort into studying Wednesday and Thursday, so I took two days off from the gym. (Medical school will always trump workout. For the most part, I am really good at balancing the two but exams are a different beast.)
I lifted legs (heavy!) twice this week and got in a really amazing shoulder & bi/tri workout. My arms were sore for the first time in months 😀 Always working on growing my string bean arms.
After last weeks intense fatigue disaster, I am feeling significantly better. The increased iron and sleep worked wonders. My calories will lower just a bit more this week but I am highly considering leaving them around 1,700 while just adjusting macros. More of an experiment on myself…
You all know I love to eat. My body is used to a certain amount of food. Macro manipulation should be adequate to get the results I’m looking for. Science is an amazing thing when it comes to body composition.
The plan for the upcoming week is 6 days of lifting and 3-4 days of HIIT cardio. I’m increasing my HIIT cardio since I refuse to calorie deplete much lower. Nothing excessive, just a bit of increased heart rate to really start torching body fat.
Time for a food update!
These are the breakfasts I continue to enjoy during competition prep. Almost every day, I scramble up 1 egg white + 1 whole egg (the ONLY reason I omit one egg yolk is because I like to save my fat macros for coconut and nut butters. 😛 ), cook up a breakfast sausage, and have either an english muffin or GF blueberry waffle.
My supplements are simple: a quality multivitamin, fish oil, and iron. (Iron is person-specific and I am slightly anemic. Consider an iron test before supplementing as excess iron can be problematic.)
If you are interested in seeing what else I am eating, check out my Instagram. My meals are hashtagged with #WhatSheAte.
I enjoyed Valentines Day with some amazing chocolate covered strawberries and heart-shaped protein pancakes. <3
I use FlapJacked protein pancake mix, 1 scoop vanilla protein powder, milk, vanilla extract, and cinnamon. I added pink sprinkles and strawberries to be festive. Picture perfect macro-friendly breakfast.
Restriction? Deprivation? I don’t think so.
When it comes to health and fitness, my goal is transparency.
My February challenge girls and I had a discussion today about weight versus inches. My weight hasn’t changed since the beginning of this prep but my body composition has. What does that mean? I am maintaining muscle while losing body fat, which is precisely the goal! Why should I care if I stay at 130 lbs this entire prep if I continue to lean out? I shouldn’t! 🙂
Remember: I post my measurements and stats so my readers can understand this process.
Weight isn’t the deciding factor on health. Focus on those inches lost, how you feel, and how your clothing fits. Can you see more muscle definition? Do you feel stronger? Are your pants loose? Fat loss and muscle maintenance are happening.
As I progress my abs are becoming more defined, my arm veins are more pronounced, and my quads are popping. This means fat loss, which is exactly what I am going for. The scale can go up for all I care.
- Height: 5’4
- Weight: 130 lbs
- Chest – 29 1/2 inches
- Bust – 29 inches
- Arm (bicep) – 12 inches
- Arm (forearm) – 9 inches
- Waist (navel) – 27 1/2 inches
- Hips – 31 1/2 inches (lost)
- Booty – 36 inches (lost)
- Thighs – 20 inches
- Calves – 13 1/4 inches
Over the next week or so I will order my suit (so excited!) and really start practicing my posing routine in my heels. Thankfully, I have an awesome competition prep partner to practice with.
The excitement is starting to set in.
At 8 weeks it starts getting real. The stage is close! I need to really focus on tightening up, sticking to my macros, posing like a crazy woman, getting used to my competition heels, and making sure my plan for 2 weeks-1 week out is solid.
Looking forward to the next few weeks.
As always, post any questions or comments and I will be more than happy to answer to the best of my ability.