Friends! How’s it going? I hope you are all enjoying these last couple weeks of summer that are left! I know I have been trying to squeeze in outside time every chance I can even if it is going on a 30 minute run! Being outside in the sun just makes me a very happy person. Which reminds me, you know what else makes me very happy? That my show is in only a week and a half. Yep, finally almost to the day that I have been so patiently waiting to arrive. SHOW DAY IS IN 11 days. Am I ready, maybe. Am I excited, YES! The nerves are getting to me but I think that the excitement to finally see how far I can push my physique is much greater.
So these last 11 days are going to be a little tougher than normal for multiple reasons. The main one is that I have a whole list of foods that I am not allowing myself to eat. I decided to ask my posing coach to help me with peak week. I think that this is a good decision since this is my first time competing and I could really use any tips and pointers I can get. Especially from a pro like my awesome coach! She is going to give me a detailed day by day, meal plan which will help me portion out my meals, water and salt intake, and help me achieve a lean and non-bloated physique for the big day.
These last couple weeks I have cut my carbs and calories lower than ever and I have noticed a little more fatigue, but mainly have seen some awesome physique changes. My legs are finally starting to lean out to where you can see the separation in my hamstrings and my glutes. My mid-section is smaller than I thought it could ever be and the taper in my back is finally happening. For everyone out there who thinks that their goals are just dreams, don’t give up. I promise you with tons of hard work and dedication you will achieve your goals and even surpass your greatest expectations. You need to find your support system, make a plan of action, and then JUST DO IT. Damn Nike, you have been right this whole time!
2 Weeks Out Diet Plan
Alright so the end of this prep is going to be very challenging due to all the restrictions that I have on food. Last week I cut out the following due to the way my body reacts to them.
- Protein bars
- Cottage cheese
- Cheese
- Milk
Artificial sweeteners are next on the list to be cut. My coach informed me that with 10 days out I can no longer consume any types of sweeteners. Now if you have ever been on a diet, you know how diet foods save your life from time to time. Here is a list of pretty much everything I normally eat that contains these sweeteners.
- Sugar-free foods
- Sugar- free drinks (diet tea, creamers, sodas)
- Protein powder
- BCAA’s / Pre-workout
- Gum/mints
- Greek yogurt
Once I cut out these foods I have nothing left to indulge on. On a positive note, having to cut out artificial sweeteners made me realize how much of them that I actually consumed each day. Normally I don’t use that much artificial sweetener off my prep but when I can’t use sugar, eat any treats, or fruit I had to resort to the things that I could eat. I normally chew gum when I have cravings or when I lift and eat protein mixed Greek yogurt as my last meal or as a dessert pudding so this week and a half is going to break some habits that I have formed over the past couple months. BUT enough of me being over dramatic. It is just food and just a couple weeks and I will get through this.
I am still using my regular macro diet plan after switching off of my carb cycle plan. I kept my numbers practically the same as the week prior. I have been leaning out the way I wanted to so why change something that isn’t broken? Remember my numbers reflect me so don’t try and copy them!
Macros
- Calories: 1,450
- Protein: 165g
- Carbs: 90g
- Fat: 47g
Workouts
My workouts that been set up pretty similar compared to the last couple weeks. I have my cardio, fasted cardio, and lifting days. It is important to keep your training the same towards the end before peak week. You do not want to get sore and create DOMS and swelling from over working your muscles. Just keep focusing on training hard and getting these last workouts in. I am still focusing on my legs, primarily my glutes and hamstrings. I also added in an extra core workout too!
- Monday- TRX circuit / Cardio / Pose
- Tuesday- Back and glutes
- Wednesday- Fasted Cardio / Pose
- Thursday- Bis / Tris / Shoulders / Abs
- Friday- Legs / Pose
- Saturday- OFF
- Sunday- Cardio / Abs
Unfortunately my legs have been so tired and sore all the time due to the increase load that I have put on them in the last month. In the end I believe that it will all pay off and be worth every single painful split squat I made myself do! Call me weird, but I sort of like the pain you go through in a hard workout. I feel so accomplished afterwards!
Measurements: 9.12.16
- Height: 5’3
- Weight: 118
- Arm (biceps): 9.8 in
- Chest: 31 in
- Bust: 32 ¼ in
- Waist: 25 ½ in
- Hips: 30 ½ in
- Booty: 33 in
- Thighs: 21 in
- Calves: 13.75 in
Tanning
If you guys were wondering what spray tan I am using for my competition here it is! Pro Tan Competition color 1. Instead of using the tan that they offer through the competition I decided to use this one. My coach suggested that this tan looks better and is also a quarter of the price. Some competitions charge up to 120 dollars just for the spray tan. I thought to myself why spend more when you can get the same or even better results for cheaper! If you can cut corners on budget do it because trust me everything you have to buy adds up quickly. Before you go on stage they will do free touch ups and a gloss for you. They also glue your bottoms down so there are no peep shows!
Goals
So this week is crunch time. I start my peak week diet prep on Saturday so these next few days I really just want to hit my macros and get in some hard lifting workouts out of the way. I have bought almost everything that I need for show day but there are still a few things that I need. Here is a check list of things to bring that you need for your competition!
- Buy remaining items for show day
- Schedule appointments – hair, wax. etc.
- Practice posing
I am ready for this week to be over and I am ready for Peak week to begin! Next week I will give a detailed overview of my week and much more! Can’t wait till next time!
