The Plan

When I first started this journey, I had no idea all that would be involved.  I understood going to the gym, but that’s barely scratching the surface.  Honestly, what happens outside the gym is just as (if not more) important as what happens inside the gym.  The 4 major components to my plan are:  strength training, cardio, diet and sleep.

 Strength Training

I spend no more than an hour a day strength training.  It’s my goal to get in and get out.  I work a different body part each day for six days and I rest on the seventh day.  I lift heavy and rep ranges are anywhere between 10-15.  My current split is as follows:

Monday – Hamstrings/calves/glutes

Tuesday – Shoulders
Wednesday – Biceps and Triceps
Thursday – Quads
Friday – Chest
Saturday – Back
Sunday – Rest

Cardio

Currently, I’m doing cardio every day for at least 40 minutes a day.  After the competition I will probably drop that to three times a week.  I usually  walk at an incline on the treadmill and on Saturdays I meet up with BGR for some running on the trail.

Diet

My diet consists of high protein and low fat.  I eat carbs but I try to limit them to early in the day.  I eat six meals a day, one every three hours.  There is not a lot of variety in my current diet but I’m sure that will change after the competition – still clean, but I won’t be eating chicken breast everyday 4 times/day.  A typical day looks like this:

Meal 1 – oatmeal with blueberries

Meal 2 – egg whites, protein shake, apple
Meal 3 – chicken breast and sweet potato
Meal 4 – chicken breast and sweet potato
Meal 5 – chicken
Meal 6 – chicken with spinach/arugula

This menu will vary because sometimes I honestly just can’t take it anymore.  I may substitute tilapia for chicken.  Or tuna.  Over the weekend I made a “pizza” using flat out wraps, bbq sauce, reduced fat mozzarella and chicken. 

 

I put the word pizza in quotes, because really, I’m not fooling anyone into believing that it was actually pizza.  I also had garlic bread over the weekend  because I really, really wanted it.  Nobody's perfect and I'm not trying to live a life of deprivation.  I do my best and when I fall off, I just get right back on again.  I used to really beat myself up if I had a bag of potato chips, now ... not so much.  I'm human and usually if I give into a craving I'm good for a long period of time and I probably won't give in again anytime soon.

I try to consume at least a gallon of water a day. 

Sleep

I’m up every morning before 5:00 am so I try to get to bed by at least 9:00-9:30.  Giving my body enough rest is necessary so I have the energy to go back at it again the next day. 

Seven Weeks Out

Here I am, seven weeks away from stepping on a stage.  I’m not scared anymore but I am so ready to just get it done.  At posing practice this weekend, my trainer assessed my physique and said that I may need to increase my protein because he doesn’t want me “leaning out” too quickly.  In other words, my body is responding to my diet and exercise and he doesn’t want me getting on stage looking scrawny.  Sounds good to me.  More food always sounds good to me. 

A few weeks back all I could think about was what I was going to eat after the competition.  Now, not so much.  I’m really afraid to over indulge after so many weeks of being so careful.  I’m afraid the effect will not be satisfying at all.  I’ll probably have a few indulgences but for the most part I’ll just increase my portion sizes of the good stuff. 

One thing that I decided I want to make are oatmeal raisin cookies.  I’ve never made them before and I’ve been researching sugar free options and found this recipe:

Guilt-Free Oatmeal Raisin Cookies

1 1/2 cup old fashioned rolled oats
1 cup unsweetened coconut flakes
1/2 tsp. sea salt
1 tsp. cinnamon
1/2 tsp. allspice
1/2 cup mixed nuts, finely chopped (I used pecans, walnuts and almonds)
1 cup raisins
3 ripe bananas, mashed
1/4 cup plain Greek yogurt
1 tsp. vanilla extract

Preheat the oven to 350 degrees F. In one bowl, combine rolled oats, coconut flakes, salt, cinnamon, allspice and chopped mixed nuts. Stir in raisins and set aside.

In a smaller bowl, whisk together mashed bananas, Greek yogurt and vanilla extract until smooth and all lumps are gone. Pour over dry ingredients and mix well.

Using a round cookie cutter (or shape with your hands), spoon mixture into the cutter pressing firmly then removing the cutter. Shape should keep form; do this until you have 20 cookies or you run out of batter. Bake at 350 degrees F for about 15 to 20 minutes and enjoy!

I’m looking forward to trying it.

Two things really made me smile this week: (1) my son asked me how come it always looks like I’m flexing when I’m not and (2) I actually did unassisted pulls ups!  I have never even attempted a pull up before because I believed I was too weak.   Well, I jumped on the pull up bar over the weekend and first did 5, then 5 more then went to the gym and did 6 and then 6 more.  Honey hush!  I plan on having one of the kids record it for me so I have proof. 

Don’t ever let anyone tell you that hard work doesn’t pay off.

Transforming

If it weren't me, I'm not sure I would believe it was possible.

8 Weeks and Counting

So what does 8 weeks out mean?  For the most part it means no more cheat meals and really focusing in on getting rid of the little bit of fat that remains.

I went to a bodybuilding competition over the weekend and got to see both pros and amateurs compete.  It made for a very long day but it opened my eyes to a lot.  I was able to make comparisons between different physiques and its obvious that it is anybody's guess who is going to walk away with a trophy.  All the competitors are in amazing shape but clearly there can only be one winner.

I'm not scared anymore.  I'm working my ass off (literally) and the chips will fall where they fall.  I'm not the chick who just wants the experience of getting on stage.  I want to win.  I really do, but at the end of the day all I can do is work hard until the end and then let it go.

I still don't know if I'll continue to compete in the future.  I really can't see anything beyond the 29th of June.  Check out the video to the right for some updated pics.

Thanks.