Sunday July 17th. Start of week 15
I am buggin… big time today.. I feel like a phatty. I have lost 2.3 pounds in the last 6 weeks, have less than 11 weeks to Oct 1st MN Mayhem contest… WTF, I feel like I look like a chub in poses, I have little definition anywhere and am freaking out that I won’t be ready in time. I have been doing the same thing for the last 15 weeks with no plan changes… I have a prep coach I do trust… if I can’t trust him, then where will I be. This is where I have to trust the process, stick to the plan and not go add 3 HIIT sessions a week and 4 hours of cardio and cut calories in half (okay, that would be a super exaggeration).
I definitely feel like cutting my calories in half right now but that would potentially put me in a very bad spot in 6 weeks where I will have dropped cals more and add more cardio making me miserable and feeling like shit, dizzy, and not able to even function! The following is not a transformation photo….
I repeat, the above is not a transformation photo. These are taken days a part but could have been taken the same day for that matter. When people (like myself) pose and post these pics on social media, we are of course highlighting the good stuff. But the left pic is what I look like under my workout tank un-posed, un-lifted and un- twisted. This is why I am feeling like a phatty boomba latty. I can’t walk on stage like this! Okay, I have 11 weeks to go but still, I am hitting the place where I think I should be leaner at this point. Don’t get me wrong here… I do feel great for an everyday body. I love my bod… just super buggin about the stage bod!!!
Monday July 17th. The next day
Told my coachie today I was feeling super fat and needed to kick it up a notch since I have to get below 130 lb (current 138 lb) and have 11 weeks to lose 8+ more. Seems totally doable but the leaner you get, the harder it can be to lose weight and I don’t want to be wasting time. So, I was feeling a little neglected not having had any plan changes in 15 weeks paired with 2 pounds weight loss over 6 weeks. …Though, my emails never went unanswered the same day and my very knowledgeable, successful coach always replied noting my tracking sheet info.
Hm…. feeling neglected… when progress slows considerably as it did, even though we were in no rush to lose pounds, I was getting discouraged. I wanted to work more and see changes. And, my coach can’t read my mind! He is a good coach! He responds to emails quickly, looks at my tracking sheet every time I send it and answers all my questions- always. He is taking info that I give him and he makes the necessary changes. This is where client communication is VERY important during prep. You can’t sit there and stew over things you are frustrated about when your coach doesn’t know. They can’t help you if they don’t know. Being honest is important and sometimes you as the client can bring things to the attention for your coach that may matter—how are you feeling, changes, feeling ready, getting enough sleep, sticking to the plan etc.
Now with the new plan changes starting Tuesday July 18th, I feel like I am back in prep. The last 3 weeks as things slowed down, so did my motivation.
Lifting and Cardio
Some new stuff on there…..
If the cardio is written before the muscle groups, I do the cardio before I lift. If it is written after, I do the cardio after I lift. I can also do cardio in a separate session.
Medium- Sun: 10 min LISS HR 130 + Quads, glutes, hams (6-8)
High-Mon: Back, biceps, shoulders (20-30 ) + 8 HIIT
Medium- Tue: 10 min LISS HR 130 + Glutes, hams (10-20)
Med- Wed: 10 min LISS HR 130 + Chest, triceps, shoulders (10-20),
High-Thurs: Plyo + abs + 8 HIIT
Medium- Fri: 10 min LISS HR 130 + Back, biceps, abs (10-15)
OFF- Sat: 8 HIIT
New high, medium and low carbs….
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
- 5’6″ tall
- 137 (ish) pounds
I have been doing a pretty darn good job of sticking to my macros and workouts despite this 3 week traveling bout.
Hit a new low, but weight went back up again. Damn fluctuations. Weight will fluctuate for so many reasons like water retention, hydration, diuretics like caffeine, sodium, period, digestion/ constipation, fiber intake, and lack of sleep as well. After my weight went into the 136 range for two days I was jumping for joy but then I didn’t get much sleep Thursday night and I woke up to 138!! BOO!!!!
Right when I get up on an empty stomach:
Coffee with protein powder in it
Yohimbine HCL (as part of fat burner combo listed below)
Green Tea extract (as part of fat burner combo listed below)
SuppRest by Natty Nutrition (LOVE this supp– this balances my hormones like crazy good)
Multi vitamin (every other day)
Bitter melon extract
Trutein Naturals Cinnabun, Dark Chocolate or Peanut Butter Cup
Acetyl L Carnitine (as part of fat burner combo listed below)
Yohimbine hcl (as part of fat burner combo listed below)
Green tea extract (as part of fat burner combo listed below)
Ceylon cinnamon on my post workout sweet potatoes
400 mg Magnesium Glycinate (highly absorbable form)
Apple cider vinegar before dinner
Progress Pics– the lifted and twisted kind 🙂
My fav shirt…
While in Cali visiting the MIL, we had Blue Apron deliver a few dinners for… 4 to be exact and every single one of them have been AMAZING!!! How it works is you get weekly deliveries of all the ingredients and colorful, easy to follow instructions. All the dinners take about 30 min or less to make. This is one of the meals we had. So tasty and so easy. LOVE. We are ordering a few more so that when we return to MN, we will have some dinners ready to go as catching up with life will be one crazy week.
I just love when food labels have motivational sayings….because this is actually what I needed to hear that day. Running a blog and a coaching business can be tough as you can’t please everyone and some people, hiding behind their computers can be rather rude. So, it’s easy to get down on yourself when you start comparing where you are now to where you want to be.
So what am I? I am amazing,.I am smart. I am a pro bikini bodybuilder. I am the most influence female natural bodybuilding coach in the industry. Or so I tel myself.
On you know I fit this into my macros. I weighed everything out and figured out a serving size in grams. Then planned my my whole days worth of meals around fitting in this cake slice after dinner. SO worth it!
Condiments count! And the macros add up SO fast. I swear I can eat a bottle of sweet mustard in a day with my chicken and all the ketchup with my pickles…. ugh!
This is how I burn through ketchup….
Tried a new gum. Bought it at whole foods. My husband is always harping on my about the Trident or Orbitz gum I might chew occasionally because all the crapola ingredients. So, I found this and it was super good! it stayed soft chewing it for a long time as well. 1 carb per piece. I will def being getting this again.
Dinner! clean eating. YUM! Gotta get the Ceylon Cinnamon on my sweet potatoes. Helps stabilize blood sugar levels. I am a big proponent of that as I had gestational diabetes with my first pregnancy which puts me at greater risk for diabetes in general. And, drinking whey protein or dextrose worries me so, I try to keep the blood sugar stable as much as I can with a high fiber diet and supplements.
Gosh darn it quest has their flavors down. I LOVE every single flavor Quest has come out with for protein powders. That never happens! These are straight up tasty with just water. And, the ingredients are darn good (except sucralose) but no dyes or ace K. #impressed
On the suit front… those dam things are so expensive!
The suits I like best are the ombre style crystals with purple sequin fabric. Much like this one:
or this from Angel Competition Bikini’s
the above suits will cost me $400-$600…. um yeah… for one or two days of being on stage for a total of 20 minutes. Not happening. I may just bling that shit out myself… again… for hours and hours… Just the base suit with connectors would cost me $150-200.
I found a site call Pinkini and they have some really cute stuff. And, their connectors are super fun although I fear some may be too wide for posing hindering the view of the glutes when in front post…?? not sure. But they are super affordable… not rhinestoned but can be made in sequin fabric which I have found sparkles just as nice on stage as rhinestones.
This suit is $100….
these are $79-$89……
We shall see. but I have to get my butt moving on registering for shows and federations. Getting my suit and shoes and posing!!! ugh!!!
You are truley amazing Heather! I love the story that ends up positive! How I would love to hang out with you for a day to see a little of what goes into a competition prep. Great job lady!!!
Hey girl I just wanted to say I was getting very frustrated with my progress and even considered quitting because of how slow everything is coming along (I’m 9 months postpartum and sheesh!!) but after reading many of your posts, but especially this one with the supplement help I feel re-motivated. I have a coach and I trust him, and he’s awesome. But he doesn’t suggest a lot of supplements, it may be what you were saying though where I wasn’t really communicating effectively. I’m a personal trainer myself and I don’t want to bug him or anything, I guess I’m over-analyzing b/c I’m trying to be a “perfect client.” Anyway, keep posting, you’re awesome, I’m loving coming to your page and learning more and more about the competition world.
Thanks for reading Allison!!! Progress is always frustrating. It definitely takes a lot of perseverance, trust and communication for success!! Keep pushing and stick to your plan!!! You got this!!