Finally! A week without a ton of self-doubt! My big nutrition cut started this week and I could definitely feel it, but I can also see the results of it. While I wouldn’t want to eat these few calories all the time, being able to visualize the impact on my physique helps reinforce that I’m on the right track in this process. I’m also really thankful my coaches didn’t do a long and painful cut! I ate over 2000 calories a day (although I am breastfeeding) until 2 weeks ago, but I’ve seen meal plans of many other bikini competitors online with only 1100-1200 calories a day! No thank you!!
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After coming off an absolutely perfect week of meal plan compliance, I was so motivated to do it again, but I did stray a little due to hunger. Not too bad, but a few extras like a handful of nuts (which my coach DID say was ok if I was starving), a few bites of shrimp and my daughter’s brisket, and a spoonful of almond butter. I know this was my choice to embark on this journey and I’m the only one responsible for what I put into my mouth, but I had to ask my husband to help me with accountability. Basically, if I eat anything directly out of a container or off someone else’s plate without weighing, I need him to ask me if it’s on my meal plan!
Life has definitely gotten in the way of training and my meal plan several times on the journey, but I was still able to get in every single one of my strength and cardio workouts! Now what I really need to focus on is posing! The judges don’t care about how much weight I can lift, my weight, or my body fat percentage. What really matters is how I showcase my hard earned muscle and my overall presentation on stage!
A good posing routine can enhance my positive attributes and minimize my flaws. I need to work on tilting my pelvis while lifting my abs up and in and simultaneiously twisting at the waist to create the illusion of a smaller waistline. My quad sweep is well developed so turning my leg out maximizes that visual line on my body.
I’ve met with my posing coach twice for private coaching and once in a group clinic. I’ll be honest, I haven’t been practicing nearly as much as I should. I take my heels with me to practice in the group exercise room after afternoon workouts, but sometimes a class is in there. I feel like my posing has regressed a little and my transitions between the poses are becoming awkward. I need to be more diligent about practicing at home these last few weeks until it becomes totally natural.
My work week started off with some long hours, so when my boss asked if I wanted to take Thursday off I jumped at the chance to take a day just for me! I started my day with a longer outdoor run during sunrise. It was just what I needed to feel centered and start my day fresh and rejuvenated. Then I took my kids to school, went to the gym for weights, and got a free blowout at Drybar. To kick off season 2 of Santa Clarita Diet, Netflix was sponsoring free lunchtime blowouts all week while airing episodes of the new show. So when I found out I would have the day off, I stalked the Drybar schedule until a cancellation opened up one and grabbed it right away. A Drybar blowout is pretty much my favorite way to relax because I can sit back, read a book, and sip some wine or champagne… although right now I have to settle for coffee, tea, or water! After seeing a few glimpses of Santa Clarita Diet, I decided it would be my new treadmill show for days I just want to space out at a steady speed and be entertained while exercising!
Last week I registered for my competition and bought my NPC card, and I’m trying to make a decision on competition jewelry so I can order in the next day or so. I can hardly believe it’s almost here! I think my daughter is almost as excited as I am. On saturday morning I was taking my progress pictures and she wanted to help me put my shoes on and be in the pictures too! She finally understands that putting on the sparkly bikini does NOT mean we’re going swimming!
Bikini Training Program
- Strength x 5 days (mostly 4 sets of 12-15 reps)
- Cardio x 5 (35 minutes steady state), 45-minute weekend run
Monday: PM Legs with trainer
Tuesday: PM Back/Rear Delts/Abs
Thursday: 9:30 am Chest/Tris/Abs
Friday: AM Shoulders/Legs/Abs
Saturday: 9:30 am Back/Bis/Abs
Sunday (mid-morning): 31 minutes elliptical Aaptiv Cardio Booty HIIT + 4 extra minutes until 35 minutes
Wednesday (AM fasted): 43 minutes treadmill incline run Aaptiv Off the Steep End
Thursday (AM fasted): 42 minutes outdoor run Aaptiv Chasing Miles
Friday (AM fasted): 35 minutes incline walk (while watching Santa Clarita Diet)
Saturday (after weights): 22 minutes treadmill incline run Aaptiv Sweat Me a River + 13 minutes 6 mph jog (while watching Santa Clarita Diet)
Big changes to my meal plan this week for the cut. Smaller serving sizes of proteins and carbs and no more evening snack. My calories dropped about 400 calories! But I do love that I still get to have almond butter and banana toast! Unfortunately I couldn’t get in more early morning workouts to earn that extra serving!
Here’s what a typical day of eating looks like for me (please keep in mind that this meal plan customized for MY specific dietary needs for my height, weight, workout intensity, AND my caloric needs for breastfeeding). This may not be appropriate for you.
Pre-Workout 4:30 am
(Only if early AM strength) 1 Ezekiel cinnamon raisin toast topped with 1 Tbs almond butter topped ½ banana sliced
Post-Workout 6:15 am
3 egg whites and veggie bake, 1/4 cup oatmeal with ½ cup egg whites 1 small grated zucchini
AM Snack 8:00 am
3 oz. Ground turkey
3 oz. Sweet potato
1 cup Asparagus
Lunch 11:30 am
Spinach salad with Trader Joe’s Sweet Onion Bacon vinaigrette
4 oz. grilled chicken
1/3 cup brown rice
PM Snack 3:00 pm
1 Ezekiel cinnamon raisin toast topped with 1 Tbs almond butter topped ½ banana sliced
Dinner 6:00 pm
4.5 oz. Salmon or 4 oz. Ground bison
Power Greens salad with Trader Joe’s Sweet Onion Bacon vinaigrette
Journey to the Stage: Bikini Competition Series
If you missed any of my Journey to the Stage bikini competition prep posts, you can get all caught up here: