Update: Delaying the Competition

As usual, my life is hectic. I know it sounds like an excuse, but it’s really not. I am going to compete, but I’ve had trouble nailing down a reasonable workout schedule: I got a new 9 to 5 job, but I’m still working at the bar (my partner is still underemployed, so we have to make ends meet). As of Friday, May 24th, I’ll have worked 19 days straight. It seems that every spare second is eaten up by having something on-the-go, lately.

My game plan: Wake up at 5am and get to the gym from 5:30 – 6:30. This will give me enough time that I can leave for work by 7 and be there by 7:45, so I can leave by 4:15. I’ve also signed up for Monday and Thursday night weight training classes, so even if I can just get two good weight lifting sessions and a couple of cardio sessions in on my own, I’ll be back to golden in no-time.

Today’s Special (er…Workout and Food Journal)

Sorry, if you were expecting Jeff the Mannequin or Muffy the Mouse, you’ll be very disappointed by this post.

THE WORKOUT

A1 Sprints (4 sets x 3 minutes x 30 seconds of rest)
A2 Barbell Squats (4 sets x 10 – 12 reps x 30 seconds of rest, 80lbs)
A3 Seated Rows (4 sets x 6 reps x 6 reps x 6 reps x 30 seconds of rest, 115lbs/105lbs/95lbs)
A4 Plank (4 sets x 1 minute x 30 seconds of rest)

B1 Straight Arm Chin Up (2 sets x 12 – 15 reps x 30 seconds of rest)
B2 Leg lifts (2 sets x 12 – 15 reps x 30 seconds of rest)

THE FOOD

Meal 1: Omelette (1 egg, 1/2 cup of egg whites, 1 oz cheese, 2 slices bacon)
Meal 2: Protein shake and a wheatgrass shot (from Booster Juice, I was on-the-go)
Meal 3: 10 almonds and 1/2 grapfruit
Meal 4: 1 serving 1% mf cottage cheese
Meal 5: 3 oz boneless, skinless chicken breast with garden salad ( 2 cups Iceberg lettuce, 1 oz diced tomatoes, 3 slices cucumber), 1 tbsp light Italian dressing

THE DRINKS
3 litres of water
1 cup coffee, 2 tbsp heavy cream

Start Your Day With [Fasted] Cardio

My trainer recommended I do 30 – 45 minutes of fasted cardio every morning to help burn fat. The idea behind doing a moderate cardio exercise before you’ve eaten anything is that you won’t be using the new food energy you’ve consumed, you will be using stored energy (i.e., fat). I’m going to give it a whirl–I did a 35 minute walk downtown; the sun is shining and I was up early anyhow. I really wish I was someone who could spring out of bed at 5:30 am, but for me 7:30 was early enough.

Meal Preparation

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Today I prepared my meals (and my partner’s) for the next 4 – 5 days. 

Meal 2: Chicken breast (seasoned with cayenne, garlic powder, onion powder, and chili powder) and [barely] steamed broccoli (Calories = 174; Carbs = 12g; Protein = 28g)

Meal 3: Salad (strawberries, walnuts, spinach, yellow peppers, 2 tsp homemade balsamic vinaigrette) (Calories = 300; Carbs = 23g; Protein = 6g)

Meal 4: Greek yogurt with chocolate whey powder (Calories = 250; Carbs = 24g; Protein = 41g)

Meal 5: Protein shake (Calories = 160; Carbs = 5g; Protein = 30g)

Meal 6: Tuna salad, using only 1/2 the amount of light mayo, celery, onions, pickles, dijon (Calories = 145; Carbs = 3g; Protein = 21g)

My first meal of the day is not prepared; the plan is an egg white (1/2 cup) omelette with avocado, spinach, and salsa and 1/3 cup steel cut oats (Calories = 416; Carbs = 53g; Protein = 27g)

Totals: Calories = 1441; Carbs = 120g; Protein = 153

I’m also taking a good multivitamin; zinc; calcium-magnesium; fish oils; creatine; and L-carnatine at various intervals throughout the day; BCAAs during my workouts.

I will be aiming to get my carbs down below 100g for next week.

Legs & Back Day

Today I feel great!

I ditched my old gym in favour of a community gym with a track and a pool–thinking I might be able to add some much needed variety to my workouts.

To warm-up I did 1 walk around the track and 2 running laps and then a set of weighted squats (10 reps).

My workout today:

A1: 3 sets of 90lb wide-leg squats (10 – 12 reps, 30 seconds of rest between sets)
A2: 3 sets of 90lb bent-leg deadlifts (10 – 12 reps, 30 seconds of rest between sets)
A3: 3 sets of wide push-ups (10 – 12 reps, 30 seconds of rest between sets; I was supposed to do chin-ups, but the machine was in use, so I did a push-up, which I know is not the same thing, but I had about 15 seconds to think of something to do.)

B1: 3 sets of medium-grip 60lb lat pull-downs (12 – 15 reps, 30 seconds of rest before next exercise)
B2a: 3 sets of split-squat, with 15lb dumbbells (10 reps each side, no rest after or between)
B2b: 3 sets of body-weight sumo squats (12 – 15 reps, 30 seconds of rest afterward)

Next week I will actually do the chin-ups and I’ll add another set to my workout, but this is workout #3 this week and I’m feeling pretty darn good about it. Tomorrow is yoga and intervals.

Track and Field

I ran at the track today; I did sprints, jogging, walking, squats, lunges, and some yoga. While I was there, I was thinking about Georges St. Pierre (see photo below, for those of you living under a rock; photo courtesy of: http://visualogs.com/georges-st-pierre/)

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Why was I thinking about a UFC fighter? What does it have to do with a bikini competition?

Georges St. Pierre trains with the Canadian Track & Field team. He does gymnastics. While these activities are obviously good for his fitness, shouldn’t he be focusing on fighting? What I got thinking about was how the variety in his workouts not only challenges his muscles, endurance, and coordination, but they provide him with an advantage over his competition by providing him with a deeper knowledge of his body’s potential…maybe that’s a bit flighty, but I think it’s a psychological tool, too..”I can do anything.”

I got thinking about what sorts of activities would challenge my mind and body in preparation for the next competition. What would be new? What would excite me? I don’t have answers yet, but I’ll be looking for them over the next 10 weeks.

The Day of The Competition Checklist

Things to remember the week of the competition:

1. Get dark. Really dark.
2. Confirm any hair/makeup/tanning appointments.

Things to remember the night before:

1. Pack shoes, suit, and accessories 
2. Pack dumbbells and exercise bands
3. Pack make-up, hair styling tools, and hair products
4. Pack a robe/track suit and flip flops for backstage
5. Pack Bikini Bite, double-sided tape, oil, etc.
6. Manicure/Pedicure
7. Shave/tweeze any remaining unsightly hair
8. Pack a few small snacks for in-between the morning and evening programmes
9. Get to registration and the athlete’s meeting
10. Make sure to get your coach/partner a backstage pass

The morning of:

1. Don’t eat or drink. Seriously.
2. Pop a caffeine pill.
3. If you do your own hair: choose a style that you can successfully achieve on the fly.
4. Give yourself lots of time to do your make-up and hair.
5. Double-check that you have followed the night-before to-do list.

Backstage:

1. Make your skin sparkle. Attend any tanning/oiling sessions you have booked or DIY.
2. Bikini Bite your suit to your body.
3. Do your pre-stage pump: use your dumbbells and exercise bands to get that post-workout glow before you strut your stuff.
4. Make friends. 🙂 You’ve all come a long way and done a lot of work.

10 Weeks Out

June 15th, the GNC Ottawa Classic…Bikini Tall, here I come (again)!

I’m in the process of creating my 10-week fitness/nutrition plan that will take me to #1. This is a qualifier, folks, I WILL be at the championship in November.

Things I learned from the last competition:

1. Cut carbs and calories sooner (like…now)
2. Cut sodium–water retension is a killer 
3. More abs. More abs. More abs.
4. More cardio. 
5. Heavier squats. Heavier lunges.
6. Better prep for the day (see next post for the full list)
7. Tan darker and oil up, baby.
8. Don’t eat or drink. At all. Until the competition is completely over. 
9. Posing coaching is key. Make sure you make time and set aside money for it.