16 DAYS OUT!!!

  

Snapshots of current conditioning -- will continue to dial in!

 

 It's official!  I am now an athlete and member of the INBA!

 

It’s funny—a lot has changed, yet, a lot has stayed the same since my last post.  I apologize for not updating regularly.  Fast forward from my last post, which marked 5 weeks out, it is now 16 days out.  During this span of time, my clientele list has exploded and the good news for me is that I am loving my new responsibilities as an online coach.  I feel blessed that many of your have asked me questions about anything fitness related and actually cared about my opinion.  Some of you have inquired for my services and that is incredibly humbling.  And some of you are working with me now, bestowing your faith into me to assist you and guide you towards reaching your fitness goals whatever it may be—lose a few pounds for a cruise, build lean body mass, preparing for a photo shoot or an aesthetic-based competition!  I am incredibly thankful that I have the opportunity to do this and I am extremely dedicated to my clients and passionate about helping them reach their goals.  This is probably the main reason as to why I have not been updating my blog regularly, but for frequent updates, I invite you to follow my Instagram -- @way_protein !

So what hasn’t changed?  The main thing is my diet and training protocol – it has stayed relatively the same.  The only difference is that I am doing more cardio and consuming a bit less calories.  The good news is that I do not anticipate dropping my caloric intake further than what it is now and I am living life just fine without the feeling of incredible fatigue and hunger, which I have had experience with while bro dieting two years ago for my first competition. 

Current weekly cardio burn: 1400 calories

Current daily caloric intake: ~1800 calories on regular days, ~3200 calories on refeed days

Macros on regular days are approx..: 150P 200C 45F

Macros on refeed days are approx..: 150P 550C 45F

Training is 6 days a week on a Push / Pull / Legs / Repeat program

Rest day is optional, but lately it’s been a cardio/tinker day

My bodyweight has been hovering between 150.4 to 156.0 lbs. for the past few weeks, and finally today, it has dropped to 149.8 lbs.  But only for a moment until the monitor finally landed on 150.0 lbs.  I probably should have done a few jumping jacks and see if I can pee more to bring it back to the 149s – LOL jk.  Honestly, I just use the number on the scale as one of many determinants for progress.  The main determinant is the mirror.  I believe I will end up somewhere between 148.0 to 151.0 lbs on contest day.  Hopefully it will be on the higher end as I am considering incremental glycogen storage weight.

How I will approach my peak week is well…. nothing.  I feel like I can continue doing what I do and on Saturdays wake up with a physique I am proud of and just do a bit of carb loading to dial myself in.  This time, though, I will be more aggressive with the carb loading because during my last show in December, I believe I looked a bit depleted and flat.  This time, I am more confident in the amount of carbs my body can comfortably handle without spilling over.  Perhaps 200g carbs and 50g fat would be a good idea prior to stepping on stage each time, based on my experiences with refeeding the past few weeks and observing my body’s reactions post feed. 

I may not be able to post again until right before the competition or even right after.  Either way, please check back and see how the story unfolds J  My goal is to have fun and earn a strong placing in my first natural bodybuilding show.  Please follow my Instagram @WAY_PROTEIN to be up to date with my life in fitness.  Thanks for your readership and support!