Quick summary for those just joining my journey... I am a WBFF Pro who hasnt competed in over a year. I am stepping on stage in April for a Pro Show. I need to know how my body will respond so I am doing a prep with the end date December 4. This will show me exactly what I need to do in order to bring my best body to stage in April.
I am doing a 12 week prep and I am in week 3. I increase my daily calories every week for 4 weeks, then I begin my 8 week bikini prep diet. By increasing my calories I can hopefully add a bit more sized and get my system used to processing so many calories. Then when I go to cut by the time I reach my last week I should not be calorie deficit but a calorie burning machine.
Week 3 Journal
This past week was a disaster!!! Lol. Life was super busy and I didnt have enough prepped. I improvised by eating pita for a carb source and breads instantly bloat me. However hard it was I got in most of my calories. This week I will be eating even more calories still!!! I also had time conflicts thrown at me so I had to improvise training sessions as well. I got all my sessions in, but they were not the ones I wrote for myself.
The plus side to eating more... my work outs are awesome!!! I have super strength. Lol, well for little ol' me anyway. Im getting in even more reps at weights I have never lifted. For example, I did back yesterday. I started with lat pull downs at a wider grip. My 5th set I had increased the weight to 180lbs, which I was never able to do with ease before and I cranked out 6 amazing reps. So I added a 6th set and made it a dropset of 180lbs for 6 reps, 140lbs for 10 reps, and 100lbs for 10 reps. I felt sooooo strong. It was awesome.
This is pretty much how all my work outs have been over the last week. I feel really strong and a little tired all day. I think the fatigue is due to the substitution for bread over rice. When our digestive system is working over time it depletes us of energy. This week im back on track with potatoes as my main carb source.
I am still taking creatine after every work out and hitting the gym 5 days a week. My body has grown. Its hard to tell in pictures but I saw the scale move. I can tell by my clothes that everything feels uncomfortably tight and my butt is about to need its own zip code.
I have gained 3lbs from last week and my bodyfat is up 1%. I will increase my calories again this week, but not as much as I had before. My stomach is bloated most of the time and I dont want to be unhealthy. Im still picking healthy sources of calories, minus the pita bread. Next week will be my last time increasing my calories. Below is my food and fitness journal for the week. Dont hesitate to ask me any questions!
Wake up- take birthday suit
Meal 1- 2 Whole eggs, 1/2c of egg whites, 2oz turkey sausage, chopped veggies all scrambled
Reduced sugar oatmeal x2
Supplements- Actual Intelligence, cosmo, omega 3,
Meal 2- roasted pork loin, humus, pita bread (switch to potatoes when I run out)
Pre-work out Axe & Sledge fuel pump mixed with coconut water 11oz mini and
½ dose of birthday suit
While training I sip on Amino Hydro
Post training shake & a glass of OJ (natural) or an apple
1 greek yogurt no sugar added, 2oz aloe juice, 1 scoop protein (I am currently trying the vegan product we offer), sport greens, glutamine, 1 cup of frozen berries, almond milk to fill line
50g of protein
64g of carbs
Add 5g of creatine to smoothie
Meal 4- 6oz turkey, 300g red potatoes
Meal 5- 5 oz chicken breast and bag of salad
Right before bed
Meal 6- protein shake and almond milk,
Daily Consumption- 3,297 calories
Roughly a 30%, 30% 30% ratio
Training Schedule... Same as last week just switch back and chest around
Training this week. Each muscle group pick 4 exercises and do 4 to 5 sets increasing the weight on each set. I will end around 6 to 8 reps on the 2nd to last set, and on the last set I will do a dropset.
Then I will circuit 3 different exercises still focusing on that muscle group and including core. I will do a strength move, a core move, then an endurance move. I will circuit through 3 to 4 times and then complete another circuit in the same format. Each session should take 30 to 60 minutes.
Incline dumbbell bench, barbell bench, pec fly, cable press
Circuits- stability ball push up with a pike, leg lifts with a spit, burpee kick outs
Lat pull down with a wider grip, seated row narrow grip, high row with a cable, bent over row with dumbbells
Circuit- ring pull ups, butterfly sit ups, kettle bell swings
Circuit- manmakers, ab wheel, rope slams
Single arm preach curls, single arm skull crushers, barbell curls, tricep ext overhead with barbell
Circuit- Dumbbell curls, scissor kicks, dips
Circuit- tricep dumbbell ext, roll up and touch toes, jump chin ups
Quad extensions, hamstring curls, hack squat, leg press
Circuit- dead lift, knees to elbows, box jumps
Circuit- Split squat, sideways bear crawl, jump lunges
Front raise breast stroke, side raise breast stroke, standing arnolds, face pulls
Circuit- pike press, plank for 1 minute, jump jacks with dumbbell
Circuit- handstand walks, bicycles for a minute, battle ropes for 30
Pics or it didnt happen. Pics on the left are today.
For any questions on supplements I am taking please ask me! Ginger@americanmadenutrition.com