Bikini competition time

So... this is where my fitness journey has led me. To a bikini contest. A freaking bikini contest. I promised Id be honest about all of feelings whilst prepping for this and that is what I shall do.

After a good year/year and a half of teaching myself how to eat properly, love my body, aim for goals not soley on (being skinny) and devising a mind set that let me find a balance... I have decided to throw caution to the wind and possibly throw all that by the waist side and go against all that I ever thought my fitness journey was about and would lead to.

Something in me decided that I needed a challenge. I needed a focus and I wanted to see what my body was capable of. After copious amounts of time watching you tube vids of Nikki Blackketter and Heidi Somers, I felt like a competition was the next step. I've been lifting weights since 2013 at least four times a week (with a mini break in LA) and with  a good time spent doing Kayla Itsines BBG. I love both and think combined they work great. I spend most of my time in a gym working as a personal trainer so it only makes sense to utilise my time and go forth and do a 16 week bikini comp prep.

I am currently in what I am calling 'pre prep' where I am eating a good ol amount of calories (2000) and pretty much not doing cardio. Currently life is bliss.

I flexible eat with calorie/carb cycling by making sure I eat the same amount of protein daily (120g) but my carbs/fats change to vary my days. I go by the 'if it fits my macros' rule but not with anything overly processed. I am having one cheat meal a week and I am not eating dairy or drinking. This is pretty much my daily routine anyways, accept towards the comp I will obviously have to alter this. But I am hoping to flexible eat somewhat through the whole prep... eeeek. The aim is to lower my cals to 1500 by peak week and up my cardio to twice a day.

I feel good about the phases but... I do have worries and concerns.

I am worried I will not get the results I want. I am worried I will not be able to stick to my macros dead on for 16+ weeks. Worried that I will go into a mental whirlwind regarding my body image, that I will not know how to prep properly, do enough research and ultimatley worried that I am not mentally strong enough and knowledgable enough to do this.

But I know that's just typical ego thoughts. Because people have done this before. Eating well is not hard, working out is not hard. Loosing a leg or fighting cancer is hard. So truthfully I am not going to make this a drama and get on and do my research. Train the best way I know how and get my head down and enjoy the journey.

I really want to document it all. So this week I will do my first you tube video looking at my 1st pre prep weeks.

Here is what I have done so far...
*Written a 4 week workout plan (I will change up exercises/order or tempo in another 4 week) (I am going to work through different reps over the 4 weeks for now)
*I have worked out my calories deficit over the 16 weeks. 
*Paid my UKBFF membership fees and printed my entry form. 
*I am researching my butt of of what has worked for other bikini competitiors and worked out what my areas of weakness are. My obliques, my fat percentage and my back. (Oh and my glutes)

 

Here Is what my routine looks like roughly Pre prep weeks 1-3... 

MONDAY: Heavy lifts Deadlifts (and assisting lifts glutes/hammys) & 20 min abs

TUESDAY: PLYO/BBG (legs) & 20 mins handstands & 20 mins LIIS

WEDNESDAY: Heavy lifts Chest (back/shoulders/bics) & 20 min cable glute work

THURSDAY: PLYO/BBG (core) & 20 mins handstands & 20 mins LIIS

FRIDAY: Heavy lift Squats (Quad focused legs) & 20 mins handstands & 20 mins LIIS

SATURDAY: Heavy lift Rows (Back/trics) & 20 mins abs & 20 mins cable Glute work 

SUNDAY: REST DAY

I am now going to get my head down, get enough sleep/water and supplements. I will take glutamine/BCAAs/B complex/vit D and probiotics.

I am in pretty alright shape already. I am healthy, I workout 6 days a week of varying degrees, I treat myself, I don't do any crazy fat burners or what not. I want to do this prep as mindfully and sanely as possible. I will keep a daily diary where I note down my thoughts and feelings and rationalise any negativity that goes on upstairs. 

I will keep you updated with any tantrums/ups/downs/good days and bad. Oh and some before and afters along the way.

   After 1 week of Pre prep. 1900cals 125g protein 215g Carbs 60g fat

After 1 week of Pre prep. 1900cals 125g protein 215g Carbs 60g fat