Well, you certainly know you are in prep when you are totally compelled to lick your hands while washing them with fruity smelling hand soap!! Fact! Another fact, broccoli and cauliflower with salt are tasting like sweet sweet treats. You know my body thinks its dying when veggies are borderline as good as ice cream.
and I also shouldn’t be allowed to grocery shop. All I do is linger in all the isles looking at all the tasty food and what sugary sweet combos I can make….
I had a mild meltdown this morning. My weight was 136.4 yesterday, and just when I thought I was making progress downward I was at 137.8 today. WTF. Seriously? My weekly average has been 137 -138 ish range for the last six weeks. UGH! I went over myfitnesspal this morning wondering if I miscalculated anything when I remembered my husband made my dinner while I went out and got my HIIT session in. I had everything accounted for and calculated. When I asked him this morning (after asking him 8 times last night) double checking that he used only the butter accounted for when he tells me this morning he pan fried the fish in some oil… He says a few teaspoons per side of four filets. If I account for all the oil in the pan that he says he used, I am still pretty close to my fat range I had set for yesterday but eye balling and measuring are TWO different things!! Especially when it concerns my husband. So, who knows how much more fat I got in… so I cried. I was so frustrated. I am working so hard, I have 8 weeks to go and I feel like I won’t be ready!!!!!
But then I pulled it together later that day when I saw myself in the mirror just before we went out on the boat. I had my red bikini on and I was like, dayum, I look good! Abs are coming through a tiny bit more, my back side is actually starting to look stage worthy… for 8 weeks out anyway.
For all you non bodybuilding folk, these mini-meltdowns are actually quite normal when you get close to a show. You are working SO hard for this that any little set back is a big deal! Not to mention you are crabby from dieting too.
I used to find all a lot of my motivation in my competitive spirit thinking I have to beat this or that person or thinking in my head that someone else is working harder than I am and wanting this more so I have to work harder then them! I have to beat them! Now, I find more of my motivation in my clients. I have clients of all ages and each person has a story. And if they can work through severe arthritis, back issues, surgeries and crazy life events I can certainly kick ass too!!!! So stop whining and do work!! 😀
Lifting and Cardio Week 16 & 17
8 and 9 weeks out
upped the cardio these weeks……
Medium-Sun: Legs (rep ranges, 6-8) 20 mins SS cardio 130 Hrate done before workout
High-Mon: Push (rep ranges, 20-30 reps) 10 HIIT battle ropes or ball slams after w.o.
Medium-Tue: Pull (rep ranges, 10-15) 20 mins SS cardio 130 Hrate done before workout
Medium-Wed: Legs (rep ranges, 10-20) 20 mins SS cardio 130 Hrate done before workout
High-Thurs Push ( rep ranges, 10-15) 10 HIIT battle ropes or ball slams after w.o.
Med-Fri: Pull (rep ranges, 20-30) 20 mins SS cardio 130 Hrate done before workout
Off-Sat: 0 HIIT exercise of choice just do between meals somewhere
Been doing this for weeks 15-17/ 8 and 9 weeks out.
Macros are set at about 175 g protein daily, 47 fat and then carbs cycle. High, medium and low days are specified in the table above: This has been my diet the past 5 weeks.
Low (off day): 115 carbs
Medium day: 145 carbs
High day: 185 carbs
I follow an If It Fits your Macros plan and I’m finding now, more than ever I have to enter all my food into my fitness pal the night before so I know exactly what I am eating, including condiments and gum. This keeps me focused and saves time from entering stuff all day long. Or I just eat the same thing like everyday…. ie the macro experiment protein angel food cake!
I have been feeling really weird after dinner the last couple of nights… not like woozy weird but my body is starting to really feel unsatisfied after dinner and more tired at the end of the day. Like I just need to go to bed at 8. And after I eat lunch or dinner while drinking all this water, my tummy feels really really full for a while but my body is still telling me I am kind of hungry… it is the strangest thing ever.
- 5’6″ tall
- 137 (ish) pounds
Body Fat Test
I had a dexascan at the end of week 16 on July 29th at DexaFit Minneapolis:
- 20% BF
- I gained .7 pounds of muscle (yay)
- lost 1.3 pounds of fat
The next morning I busted out the handheld omron body fat tester and it told me I was 20% bodyfat, which was pretty darn close.
3 days later at Red Line Human Performance (best place to train eva), Aaron did a round of pinch tests and I came out around 17% BF.
I always like to see how they all compare but what you can conclude is that all these tests vary. So use the same one for tracking purposes!!! And remember, its just a number!!!! Pictures and how you feel are you best guide
On July 29th, I also had the Fit 3D scan my measurements done at DexaFit. (please excuse the cheeky undies).
and this is how the measurement compare from my last Fit 3D scan:
Right when I get up on an empty stomach:
Coffee with chocolate peanut butter cup Trutein Naturals protein powder in it
SuppRest by Natty Nutrition (LOVE this supp– this balances my hormones like crazy good)
Multi vitamin (every other day)
Bitter melon extract
Quest Protein Powder -Cookies n Cream flav.
Ceylon cinnamon on my post workout sweet potatoes
400 mg Magnesium Glycinate (highly absorbable form)
Apple cider vinegar before dinner
At the MN Mayhem 2016 show we can pick our music for out T-walk! Super excited!!! So, I am trying to coordinate something fun with a few different songs. I need someone to splice music together and I may have found someone to do it. Nervous!
Daily I hit a pose or two in front of the mirror several times per day. What I really need to do is put on my heels and pose for a good 10 minutes in the living room… gotta do it.
Food- My Latest Addictions
Donuts shorts by Headbanditz.com!!!
The only way I will allow donuts to go straight to my ass!
Blueberry pancake angle food cake
I ran out of Pb2 which I love to put on my protein angel food cake in the morning and in the pool of my tears I thought, oh yeah, I have some flex flavs! Lets try that. Blueberry it was. After my angel food cake was mixed and baked up with the blueberry flex flavor in it I was scouring the fridge for something else to put on my cake. I came across the neglected sugar free hungry jack syrup in the back of the fridge along with some frozen blueberries and HOLY YUM.. it was SO good! Like a fluffy HUGE pancake.
Giant Cheesy Roll-up
Another fav of mine these past few weeks is the giant cheesy roll up!! UGH! Its so good. I even rolled ham up in there too one day. Must try!
Not to forget the good ol…..
Cookie N Cream Overload Shake
Okay, this is a MUST TRY! I LOVE this shake and I CANNOT get enough.. .like, quite literally can’t get enough.
Click here: Quest Nutritions’ Cookies n Cream Overload Shake. #cantgetenough
So yes my favorite protein powder right now is all the Quest Protein powder flavors!! They are SO good!! and I mean, good. I bought all the little packets and tried every flavor and I have not found one I didn’t like which is totally unheard of in my experience.
and my go to snack when I need something tasty… turkey pepperoni.
The Fun Stuff
I registered for the MN Mayhem, read over all the deets, booked a hotel for two nights and now I am really getting nervous! Polygraphs, T-walks, 1/4 turns for bikini- yikes!
Last Friday, I got everything I needed for the show. My shoes arrived from amazon which was the most affordable place to find these shoes. They are 4.5 inch heels as 5 inchers are just too hard for me to walk in.
I also had a fitting at Perfect Fit Gear on Friday.
A friend of mine and I went up to Coon Rapids, MN and met Jay, tried on some suits and looked at fabrics and rhinestones for our perfect suit. I tried on several purple bikini’s because that is what I wanted. A purple bikini with white rhinestones but I was eye balling the black because I like the contrast of a black suit with white rhinestones. So, Jay asked if I wanted to try on some black suits, I said sure, my friend said yes that one, I said meh, I will try it on. When I walked into the room with it on, it was pretty spectacular and super fun.
I went with a budget of $200 and I ended up paying $270 for a $400+ suit off the rack. LOVE. I don’t have any pics of it yet nor is it in my possession right now as Jay is switching out a top connector and adding some pads to the bust area. ;D
I have sparkly bracelets from previous competitions but I wanted new ones to match my suit. My suit has gold accents in it so I searched online for rhinestone bracelets like this:
Most of these type bracelets are about $15-$30 each. I wanted one on each arm. Deal of the day…. I found that florists used these in corsages and sell them for a fraction of the cost. On this site, Save On Crafts I found this bracelet without the whole corsage on it, only the clip to attach flowers which I can remove, all for $8. SCORE!
This bracelet matches the connectors on my bikini:D
Now that I have my suit, shoes, Jewelry and registration taken care of I needed to start thinking about my day of show stuff. I am going to do 2 shows in October, maybe 3 and it is $100 per show for that fake tan. Last year I did it myself and it was so easy and way cheaper!
This year I am trying Pro Tan because Jan Tana turns me green. I bought both the Pro Tan Over Night Competition Color and then the Bikini Bronze Top coat for a grand total of about $30 and that should last me a good 2 shows for sure.
See also Your Competition Tan- What to Expect and DIY Competition Tan-NO PROB!
OMGOSH! You are doing soooo good, and you look buff and lean. I love your newsletters. I think you’re going to be ready. Be encouraged. 🙂 Tammy
Thank you Tammy!!
You look fantastic already! I would score you the highest!! Thank you for the motivation too! Go Heather!!!!!
What are the judges looking at when the bikini competitors are facing their backs to them and have their hiney in the air?
Glutes and hammies, symmetry side to side and top to bottom. I remember when I first saw a youtube NPC bikini class and my jaw dropped. I was like… Whaaaaaa. Is this soft porn? I still think it’s totally weird BUT, the NANBF does require girls to cock their hip to the side in the back pose which I like MUCH better as you will see about 1 min in on this video: https://www.youtube.com/watch?v=o-Au-nBm5eM