Competition journal 13 weeks out — valuable things I learned
as you may know by now, I’m preparing for my first bodybuilding contest in April as a bikini athlete.
Last week I hit a plateau and I was starving. I was hungry literally all day. It was terrible. I felt totally weak and tired the whole day. Every second of the day I was waiting for my next meal to come, just to be hungry again right after I ate it. To be honest, I thought about quitting. Not just once, but nearly every hour. I asked myself “why am I doing this” and if it makes sense when I have to feel like sh** all the time. You get the idea: There were more ‘downs’ than ‘ups’ last week.
If I can tell you one thing I’ve learned so far: Never ever give up! Change always comes with struggles. You can not develop strength without resistance, without a challenge. Courage, strength and compassion are made from your pain, will and hustle. Handle it!
Learn to embrace the change. Learn to change your perspective.
We have a choice in how we view things.
Luckily, I met a woman at my gym and as we talked, she mentioned that she is an IFBB elite competitor. One thing led to another and she’s by my side now.
Together we slightly changed my competition diet. Plus, I increased my calories and protein intake a bit.
So far, this weeks is amazing. I hit the gym and get my workouts done with a good feeling. I’m focused enough to get a lot of work done.
This is the best I have felt in days. Shout out to Lu Del Giudice for sharing her competition experience.
Diet consists of
- 180g protein
- 150g carbs
- 37g fat
As I said I had to increase my calories to 1800. My diet is pretty much a classic “oldschool bodybuilding diet” now. You guys know I’m a vegetarian, therefore no chicken for me. But I’m rocking egg whites, cottage cheese, basmati rice, oats, whey, lots of greens, sweet potatoes, broccoli and tuna. Basically, I have become a Pescatarian and I love it. I function better on this assortment of protein sources and it makes my digestion going well and efficient.
My diet is 6 meals per day á 300 cals per meal (Pre-workout, post-workout, 12pm, 3pm, 6pm and 9pm).
I also will have a weekly “cheat meal”. This is crucial as it kick starts my metabolism. I have one meal on Thursday as my fifth meal of the day, consisting of whatever I want (in the range of 800 extra calories and not too much fat).
Let’s see how it works!
Training split remains the same, but I added 3 cardio sessions per week. Depending on how the weightlifting went that day, I’m doing steady state or HIIT.
- Monday: Active recovery/cardio
- Tuesday: Back (high volume) + 30min cardio
- Wednesday: Legs (high volume)
- Thursday: Arms/Shoulders (high volume) + 30min cardio
- Friday: Back (high weight)
- Saturday: Legs (high weight) + 30min cardio
- Sunday: Arms/Chest (high weight)
Yes, we also changed some things in my supplementation. So here is the new summary:
- Vitamin C (twice a day)
- Vitamin D3 (5000 IUs per day)
- Whey protein powder
- Magnesium (1g per day)
- Fish oil
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See you next time.
Until then, train hard and eat right!
Originally published at blog.slickcoach.com on February 4, 2017.