Hi readers! August 22nd, that is the date of stage time for my competition. That is only five short weeks away!
I want to post a weekly update on my bikini competition every Saturday– mainly for personal reference, so if I have luck with this prep and I ever want to compete again, I can look back and see what I did… but also to share with anyone else who may be at the same time period away from their competition. I know it is always interesting to me to learn what other people are doing in the same situation. I’ve read a few different blog posts by former bikini competitors “5 weeks out” posts just last night!
Currently, I have been on key with my macro percentages at 40/40/20 (40p/40c/20f) but my calories differ each day because I am not following a structured diet, I am eating how I want and what I crave each day. My calories range from 1750-2050 per day. I am mildly worried that the 2000cal is a little to heavy for how close I am to the competition, but I think I will begin to taper down 3-4 weeks out, I do not want to crash and burn with over a month of hard work that needs to be accomplished in the gym!!
Currently, the hardest aspect of my nutrition is the night shift work. I work 7pm to 730am as an RN. I do not sleep well during the day, so therefore the days I work I am only getting around 5-6 hours of sleep–as opposed to 8-10 I get on the nights I do not work. This provides me with 3-4 extra awake hours that I eat!
Example day in nutrition:
Meal one: (pre-workout)
1 tbs. flax/chia blend
3 hardboiled or scrambled eggwhites
Amino Energy as pre workout supplement
Meal two: (leaving gym)
Meal three: (within 1 hr post workout)
4 oz chicken
130 g potato
1/2 c green beans
1 cup 5x protein so delicious Almond Milk
1/3 c. frozen blueberries
2 tbs PB2 powdered peanut butter
.8oz beef jerky
5 oz baked cod
1/2 c peas
2 oz spinach and argula
1 c romaine
5oz chicken breast
1/2 c fat free cheese
8 kalamata olives
(dressing spray of olive oil cooking spray and red vinegar)
Meal seven: (when I work nights ONLY)
Packet of Starkist Tuna Creations
1 serving (6) Reduced fat Triscuts
Workouts have focused on leg training because I feel that is my weakest area for bikini– I have been focusing on lower body for 3 days. My training schedule looks like:
Strength: Back & Abs
Cardio: 20-30 minutes LISS
Cardio: Crossfit/circuit training and 20-30 minutes LISS
Strength: Shoulders & Abs
Cardio: 20-30 minutes LISS
Strength: Legs/glute focus
Cardio: Crossfit and 20-30m LISS
Cardio: 20-30 minute LISS
Strength: Arms and Chest
Cardio: 30-45 minute LISS
I’m excited to see what the next five weeks have in store for me! I appreciate all the support I have been getting via my blog and instagram! The kind words do not go unnoticed!!