#ThrowbackThursday to all the gym selfies that have been saved on my IG over the past few months but I never posted and now my body doesn’t look like those photos anymore LOL.🤳🏼
And why is that?
Well... Maybe the worst kept secret ever but.....🙃🙂🙃🙂
Yes, I am in prep!
I have been prepping since right after Mardi Gras in February...
I am currently 11 weeks out from my first bodybuilding competition in 3 years.....
And no I haven’t really said anything about it lol.
I’ve more or less been taking the “work hard in silence” kinda approach to this prep because I wanted to make sure that prepping was something I would be able to do with a healthy head space after everything I went through in 2015–16-etc. and honestly it is going really well.💕
This prep is totally different from my last prep already and it’s crazy to me to see how my body is responding this go around.
Stepping on stage again this year (and off stage) is a goal I have set for myself and ultimately is something I am doing FOR MYSELF. I told myself and my coach that while competing this year was the main focus, if at any point I was stepping back into unhealthy habits or into that dark space again I reserved the right to change my mind and take a step back because it wouldn’t be worth it for me. THE STAGE WILL ALWAYS BE THERE.
And now here we are.
I am so proud of myself for setting a goal, making a plan, and also making my mental health a priority at the same time.
So yeah! Just taking everything one day at a time! As I’ve been saying this whole time...
The comeback > than the setback. 💪🏼🦄💕
Protein Brownies!!! Y’all this is a total game changer. If you need a healthy #prepapproved snack, make these brownies NOW. I found a similar recipe on FB and played around with it based on my particular tastes and what happened to be in my pantry at the time. If you’re like me and you have a few canisters of #proteinpowder in your cabinet that you tried but don’t love, this is an awesome way to use them up! Here’s how I make mine:
•1 scoop choc protein, •2 tbsp coconut flour, •1 tsp baking powder, •1 tsp vanilla extract, •1 egg white, •1/4 c #waldenfarms choc syrup, •2 packets of Stevia.
Mix and add water if necessary to thin it out to batter-like consistency. Pour into greased loaf pan. For additional layers, use another flavor of protein with another flavor of syrup. My second layer was vanilla protein and blueberry syrup. Bake at 400 for 15-30 min until cooked through. Cool, cut, and enjoy!
#Macros for mine (8 servings): 55 cal, 8.3p, 3.4c, 1f.
FINAL LIFT - PEAK WK #2 💪🏼
🖤 On the treadmill doing my last cardio session before a rest day and then Saturday is show day! Got in a great arm workout this morning after getting my body fat tested with an @inbodyksa machine - just something I wanted to do for data purposes. It will be interesting to see how things change as I grow in an improvement season!
🖤Not gonna lie guys... this week has been hella stressful. I got a total of like 14 hours of sleep for three days and worked nearly 40 hours in that time. Traveled seven hours across the state only to get home and immediately start cooking, putting meals together, and packing to leave for Kentucky tonight right after work.
🖤I have another busy day of meetings and driving before I can be on the road. I can handle the woes of prep but when life also gets crazy, it can be difficult to manage. I’ve just been keeping my eyes on the prize and pushing myself to reach my goals 🏆
🖤At this point, the work is done. I just have to go up there and show the judges what I’ve got and hope for the best. After the show, I’m going to enjoy the remainder of the weekend with my bf and indulge in things I haven’t touched since 2017 😍
🖤Expect travel and show updates soon! I will share post-competition season plans next week 😊 Now go kill your Thursday! 👊🏼
🖤Don’t forget to peep that arm vein 😈
First time training shoulders after more than 2 weeks. Still not fully recovered, but I guess the only thing that would really make me recover by now is a short 6 months break in the Caribbean 😅🌴🍍 however feels good to be reunited with my beloved weights 😍
Yup! Too many people want to compete but only want to do half the work. That includes eating whatever they want 6 months out of the year and half assed training until their “prep” starts. And then wonder why they look the same year to year. For me it’s a 365 a day lifestyle, I train and eat for my goals. And sometimes that means sacrificing a piece of cake. #repost from @thejeniferleigh
#tbt to last Sunday when I had the most amazing time in Landan town with @koachkar_ 😍 (Camden you are actually amazing 🙏🏻💖)
As I said before, I’m currently running high protein, moderate fat and low (100g) carb daily, with intuitive refeeds when I feel/look like I need one, which at the moment is usually once a week.
I’m seeing a lot about refeeds all over social media at the moment, and coming from someone that’s done both during a prep - both linear consistent macros throughout - to this slightly more intuitive approach - I can tell you in regards to prep, they’re both effective and have their own pros and cons.
I’ve decided to take this approach this time round for a few reasons...
▪️Although there isn’t much evidence to show 1-2 day refeeds have any long term beneficial effects on satiety hormones, what refeeding WILL do is replenish glycogen stores and certainly help a little depleted lizard feel a bit more human for a few days at least - this also transfers over into my training, meaning I have more energy to put into my training sessions. Therefore more beneficial for fatloss.
▪️When you’ve been dieting for a good while, (for me, nearly 5 months without any kind of real break), you get VERY used to feeling depleted and tbh a little bit smoll. When you then have a larger intake of carbohydrate your glycogen stores are then filled back up nicely and you look and feel ‘full’ again. After feeling so tiny for so long, this feeling of ‘fullness’ can actually be a bit uncomfortable, so Im finding it very beneficial mentally to be totally comfortable with being ‘carbed up’ and looking and feeling very different. After struggling with some fairly damaging food habits in the past, this was a feeling I struggled with post comps before - the whole ‘omg I’m fat overnight now’ feels - when actually all that’s happening is that your body/muscles are storing water alongside the extra carbohydrate. It sounds silly but I feel like this should be something competitors are told about, especially if following a low/lowish carb protocol for an extended period of time. If you don’t understand the processes of the body too well, it 👇🏼👇🏼
Beginning March ➡️ Yesterday
Taking yesterday's check in photos I realised it has been exactly 1 month since my last show! Looking back through old photos I'd say my reverse diet has been going well. It's so important to have a post show plan in place to avoid post comp blues and blowing out. It's good to take a few days break but afterwards it's time to set new goals and make a plan to achieve them 💪🏼 can't wait to get stronger over the next few months and bring a much better package to Season B 😏 #watchmework
Extra cheeky please👌🏻.
Eating out doesn’t have to be a sin when dieting, in fact there’s not much difference macronutrient wise between this and a large serving of chicken and rice except there’s slightly more fat here💁🏻♂️.
You can easily eat out successfully and enjoy your experience just by learning how to navigate any menu. Here are some of my tips that’ll help you eat smart:
1️⃣ - Check online💻. With most restaurants these days, you can go online and look at their menus. See what dishes look macro friendly for example grilled items, salads, vegetable sides, and so forth. Some even provide nutritional information so you can easily track it in myfitnesspal. Decide what you'll order, and stick to your decision once you get there😇. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣ - Opt for lower fat options🤓. The way your food is prepared influences its calorie and fat content. Choose grilled, broiled or baked meat options. Pan-fried and deep-fried foods give you extra fat you don't need. Broiling, baking, steaming, poaching and grilling seafood, skinless poultry, lean meat and veggies give you all the flavor without all the fat. For example, grilled chicken is lower in fat and calories than fried chicken (If you’re served chicken with skin, you can remove the skin to save significant fat and calories😝).
3️⃣ - Don't be afraid to ask🙅🏻♂️. Restaurants usually honor all kinds of special requests, all you have to do is speak up. Order your food grilled, baked, broiled, poached, or steamed instead of fried. Ask for dishes to be cooked with a little olive oil instead of butter. Request extra veggies and less pasta. All you gotta do is ask💁🏻♂️.
GET ME BACK TO THE GYM!!!!! ❣️
Two whoooole weeks I have been apart from training but have stuck to my diet plan solid 💪🏽
If you are unable to make it to the gym, that is not an excuse to let your diet slip people ❌
Cannot wait to get the gym clothing on & back to training hard for holiday in 5 weeks ... Being ill sucks assss ☹️
Outfit: @gymshark - All I ever wear!
Woke up earlier than my alarm and could sleep so used my time wisely and came practiced my posing before I’m about to do cardio 💦👙💁🏽♀️ can’t believe it 2weeks and 2day till show day 🙈🙌🏼 This time in 2weeks I will be packing to go to Bodypower to do my first show bring everything I got which I have worked my socks off for!! Trust me it’s not been easy but I have loved every minute of it meeting new people along the way helping me threw it @kerrysexton_pcapro @phoebehagan_ @rhi_fit1 @rhirhicoaching @biancajohn92 🙌🏼🙌🏼 can’t wait for week after next for build up to it which I know going to be tough just sleeping and training also in between having my hair cut @abigailshairstudio 💇🏽♀️ nails done lashes done the lot 💅🏼💄💋 Then the day will be here and I will be travelling up with my mum and dad to have an amazing weekend with friends and family meeting some more amazing people going to be such an experience 🙌🏼🙌🏼🙌🏼👙👙 Here’s to the next 2weeks and 2 days to smash the rest of my prep and just get to my target which I’m so close and I’m going Hit with no one stopping me 💪🏼💪🏼💪🏼 Bikini should be here anyday which again I’m so excited to see @m.vdesigns 👙👙👙
"YOU'RE FAT!" .
As some of you may know I have recently competed in a Fitness competition... To get myself stage ready I subjected myself to hundreds of HOURS at the gym and restricted my energy intake to the point where I labelled it as "strategic starvation" I lost a lot of body fat (and sacrificed some muscle) as a result. By the end of this process I was feeling constantly exhausted, run down, unable to sleep, barely functioning off 7 cups of coffee a day (too much) and almost afraid to eat... this was not healthy! I looked gaunt, pale and whilst I KNEW what I was doing was unhealthy for my body I continued to push hard to obtain (unrealistic) results I needed to get "stage ready" .
As a result I didn't enjoy the process or being on stage. My only saving grace was my friends and wonderful coach who guided me in the healthiest way possible in the shortest time we had to prepare (7 weeks) .
After the competition I made sure I prioritised nourishing my body and my mind in any way I felt necessary and this for me meant a lot of treats, water, good food and a much needed holiday to get my body back to where I wanted it to be. .
I put on much needed body fat, gained muscle, gained happiness and fulfilment in my life, I found clarity and a new career direction, reestablished my social community.... so many wonderful things gained in such a short time.
I lost a body complex, I lost over exercising and under nourishing my body, I lost a negative attitude, I lost a lack of confidence, I lost a displeasure in eating and I lost the need to step on the scales each and every morning without fail.... so many unnecessary worries lost in such a short time.
A lot of things haven't changed as well: I have not lost my passion for exercising regularly and healthy (weight training is my absolute favorite) I have not lost motivation, goals are still being reached and attended to every day... so many wonderful attributes retained and furthered. .
But today... well today lit a fire in my belly. A colleague at work walked past me, I smiled and she said: "Well, you've gotten fat."... please cont reading in comments
Let’s get serious here. PLEASE READ.
Pics on left: March 14, 2018 190lbs.
Pics on right: April 24, 2018 177.2lbs.
I have always been the type that has been pretty cut my whole life. Always had abs (even into my 30’s). Always looked decent with a cut off on. Here’s the problem though... In the pics on the left I was working out regularly, but eating like crap, and drinking nightly. I was unhappy though, because I let all my hard work on my physique go to, let’s be honest SH*T.
I decided it was “time to prep.” Time to “get stage ready”. I picked a show in late June (still the plan)... But read the rest and follow me here. I sent pics to my coach and he basically told me “Man you really let your mid section go from last year’s show... You know that’s very unhealthy?” 👈🏼 THIS was an eye opener. I honestly knew I had let myself go, but I really didn’t think it was “that bad”. I never posted the “raw pics” of me with my shirt off to social media. Only the pics of cut offs on with good lighting, because in my head I knew that I had fallen off, but everyone thinks that I walk around shredded year around (which that’s the right way to do it.) BUT I FELL OFF. -
Here it is a little over a month after the first pics taken, and I’m down 13 pounds, and although I’m not shredded (YET)... I feel better. I look better. And most importantly I’m healthier. -
Life is all about choices. Don’t get caught up in the bad ones. You can live a balanced life and still have fun. Still go out. Still have a drink or 2. Still eat pizza, a burger, and most importantly tacos. You just have to do these things in moderation. I normally don’t make posts like this, but I wanted to show that I AM HUMAN. I have fallen off, but I’m a firm believer in every setback is a comeback. Come June 30th I will be the best version of me anyone including myself has ever seen. I’m gonna keep grinding, and you should to! Tomorrow is a new day, let’s get it!! If you need help or advice DM me! ✌🏼🖤
Guten Morgen ihr Süßen 💕 ich kann gar nicht in Worte fassen, wie glücklich ich im Moment bin. Das Training ist jeden Tag der Hammer, die Kraft doppelt zurück und die Form ist trotz einer Woche fressen und totaler Eskalation heftig! Kein fucking Cardio mehr und das Gewicht hält sich genau 2 kg über Wettkampfgewicht ☝️😋 Bis zur nächsten Saison werde ich hart an meinen "persönlichen" Schwachstellen arbeiten und einfach wieder Vollgas mit ❤ @andyzndt im Training geben! Mehr Motivation und Antrieb kann ich mir gar nicht wünschen! Diesen wundervollen Mann an meiner Seite und in meinem Leben zu haben, ist das allergrößte Geschenk! ❤