Hi again! Are you guys sick of me yet? I think this is the most I’ve ever posted in a week. As I promised in yesterday’s post here is a peak into my current training and eating program.
I want to preface this by stating that this is what I am doing to get ready for the show, not what everyone should be doing, whether they’re prepping or not. Every body responds to different things. Being a trainer and having done my fair share of nutrition research I know what works best for me. There is no cookie-cutter program that will work for every single person.
Ok so now that I’ve got that out of the way let’s talk training first! I will continue to lift heavy 3x a week just as I have been for the past several months. On these days I will squat, bench, or deadlift and then do a bunch of other accessory work.
I personally do not follow a bodybuilder style of training splitting up my days into back/bi’s or tri’s/abs. Why? Because I don’t like it. Simple as that. First, I find it rather boring to do a bunch of very similar exercises to keep hitting the same muscle group over and over in a workout (again, I know the point of this, I just don’t like it). And secondly, I’m not training to be a bodybuilder. While I may be getting ready to compete in a bikini show I still want to train like an athlete. Yes I want to look good but I also want to be strong, powerful, dynamic, explosive, and just a well rounded individual. I don’t find I get this with bodybuilding splits.
I won’t change my style of training just for my competition. I’m also still doing a lot of rehab and pre-hab work – band pullaparts, dynamic stretching, terminal knee extensions etc to make sure I stay flexible and mobile. I want to look good but feel better.
On top of my 3 heavy lift days I’m also doing 3 days of tempo style training. When you think of people training for a competition you may also think of people doing endless hours of steady state cardio – there’s not enough Real Housewives of Storage Wars to get me to stay on a treadmill or elliptical for more than 10 minutes. Plus, the cardio equipment we have here at Powerhouse consists of: prowlers, sleds, tires, sledgehammers, battle ropes and turf for sprints and all that good stuff.
I’m not going to go too much into how Steve has set up my tempo (because he puts a lot into his programming and I don’t want to just give it away;)) but I’m using the battle ropes, prowler and other things in a specific way to get the benefits of cardio without doing steady state work that will deplete my muscles and possibly cause me to lose some of my hard earned strength. He has put a lot of work into making sure I look my very best on stage and afterwards – I do not want to be one of those people who competes and then packs on a bunch of weight immediately afterwards because they did things in an unsafe manner.
As time goes on I’ll be increasing the number of workouts I do in the week. I’m already at 6 so that means I’ll be doing 2 a days in the future. I don’t want to jump right into those though, I want to keep adding things to keep my body guessing.
Ok, now for my food! As I mentioned, I haven’t had to change a crazy amount yet. I have had to time certain meals differently as I’m generally not eating any starchy carbs later in the day and only have fruit in the morning and post workout right now. Dairy and fruit will be cut completely before my show. I’m also only have post workout meals after my heavier lifting days as that is when my glycogen levels are the most depleted and need to be replenished.
I’m basically following a slow progression plan that should have me making progress each and every week. You don’t want to cut too much too soon, because then you have nothing left to work with. If you start doing cardio 8x a week and cut all your carbs right away you have no room left to change anything. You can only work out so much and you have to eat.
Here are some pics of my recent eats:
My delicious egg bake Tuna w/ greek yogurt & avocado
Eggs w/ a sprinkle of parm, avocado & turkey bacon (it’s under there)
Broccoli, brown rice & chicken w/ Bragg’s aminos Shrimp w/ spiralized zucchini ‘noodles’
Parm crusted chicken & green beans Greek chicken – Chicken, brown rice, roasted veggies & feta
My spicy veggie soup & flax bread Scallops & calamari w/ butter chicken veg & tomato salad
Green beans, chicken & nutritional yeast sauce Egg whites, brown rice & nutritional yeast
My delicious oat cakes w/ sugar free jam – my fav!
I’m really happy with where I am now and how things are moving along for me. I’ve been seeing very visible changes each week so far, more so these past 3 weeks. Things are starting to tighten up and my legs are definitely becoming more defined. Here are a couple of pictures I snapped today after I bought my shoes – If I get brave I’ll post some of me in a suit.
Sorry I don’t look happy in these…I don’t really know why that is.
Anyways I will keep you updated with how things are moving along and be sure to include some new recipes soon as I’ve been getting really creative with how to satisfy my cravings…protein fudgesicle anyone?