Contest Prep. Week 3. Beast Mode, DONUTS, Knit Night n’ shit
So, week 3. Still beast modeing n shit n stuff… you know…
I don’t want any cheap ol trophies anymore… I want a pro card damit. I know I am not genetically cut out for this sport muscle building wise ( my shoulders like to be stubborn as hell) nor do I have a natural x-factor with my square bod but I can certainly work for it to build the muslce for that illusion. And, in the end, this whole process is fun. The people I have met are amazing, motivating and encouraging and whether I ever place or not, I just like it. You build over a year or more, then diet down for a few months torturing yourself, spend a ton if money on a tiny ass bikini pretty much for a total of 10-40 minutes on stage. But what ev! 😀 Many of us take on other challenges during our off seasons like power lifting and obstacle course training. There are some serious bad ass dedicated fit chicks out there and I LOVE IT!!!
Inconsistencies of bodybuilding
On another note about getting trophies, bodybuilding can be so inconsistent. If you don’t place or are 2nd runner up you can think, well, if that one girl didn’t show up today I would have taken 1st or overall, if the judges weren’t biased I could have place better, if that coach wasn’t on the panel, if that coaches buddies weren’t on the panel, if I did this other federation or this other show I would have won. And sometimes, all those aforementioned points do happen in shows which can be frustrating for many people. But really, overall if you compete in several shows a season, you get a good average of where you should place and I like that rather than putting all your eggs into one basket. But what ev. It’s still fun!
Aside from being a beast, cravings are getting slightly more intense, but slightly. More like an annoying gnat buzzing around your ear than anything. I have been prioritizing my sleep and my weight has been dropping!! OH HAPPY DAY! I saw 142.6 today and yesterday, down from a high of 146.2 this week and a high of 146.8 last week. (height: 5’6″)
Macros are set at about 175 g protein daily, 52 fat and then carbs cycle as shown above:
Low (off day): 130 carbs
Medium day: 165 carbs
High day: 200 carbs
Medium-Sun: Quads, glutes, hams (6-8)
High-Mon: Back, biceps, shoulders (20-30 ) 5 HIIT battle ropes or ball slams after w.o.
Medium- Tue Glutes, hams , abs (10-20)
Med- Wed: Back, biceps, (10-15)
High-Thurs: Chest, triceps shoulders (10-20), 5 HIIT battle ropes or ball slams after w.o.
Medium- Fri : legs + plyo + abs
Off day diet- Sat: OFF
PDF of my workouts on a 3 week rotation
Want to write your own program or know how to prep for a contest: Check out my Contest Prep Guide!
A little selfie for progress… hiding my face cuz I just woke up!
I had to reinstate the ol’ water jug. Hadn’t really over my off season but all I drink is water anyway. We have a reverse osmosis filter which takes everything out of the water. So, we have to add minerals back after filling er up. We use concentrace mineral drops. I put about 30 drops in a gallon jug.
A client of mine turned me on to a few new recipe sites. I haven’t done a ton of low fat egg white protein powder recipes to curb cravings in a LONG ASS time because most of them taste that crap and were not worth the work of making that damn recipe. If you read this post, You Know You’re in Prep When… or are in contest prep, then you’d know that most have tried every which way to make egg whites and protein powder into some form if salvageable delight only to be disappointed…. UNTIL NOW! man oh, man.
I tried out this donut recipe she forwarded to me by FlexibleDietingLifestyle.com. Low fat, high protein, 6 donuts is a whole meals’ worth of macros for me and my client Jenny was raving about them. Being the foodie that she is and coming up with or finding amazing recipes that work on this contest prep diet so we can be lean machines, I trusted that this recipe was a good one. (check out some recipes she has come up with: Bell Pepper, Cheese and Bacon- Oh My! and Nacho Mama’s Nearly Fat Free Nacho’s.
Round 1: Donut debacle
This morning I made a version of this recipe: (see on snapchat: heathergf2) http://www.flexibledietinglifestyle.com/butterfingerproteindonuts/#comment-1032 it's the simpler version calling for • 40g Any type of flour. • 34g protein powder • 92g Egg Whites • 3g Stevia • 2g Vanilla Extract • 2g Baking Powder Word of warning!! Click on the stevia link on his site so you know exactly what kind he is using!! I used 3g of stevia powder for a whole batch and it is was way over powering. The stevia he used was stevia in the raw which is stevia + maltodextrin…. live and learn. I must REDO now!! I want to taste these made right!!! 😀 #recipes #flexibledieting #stevia #donut #lowfat #highprotein #IIFYM #gf2crew #redo #fitchick #bikinicompetitor #contestprep
I eagerly made a double batch, which I always friggin do before I know whether I like it or not (you would have thought I learned the first time around). Anyway, I start adding ingredients to the bowl- flour, protein powder, egg whites and then…. the stevia. 3 grams of stevia. Yeah I have stevia, as a powder. As a liquid and as a chocolate liquid. I opt for the powder since that is what I am assuming this dude was using. I put a bowl on the scale and start dumping stevia powder into it and the digital scale set to grams doesn’t budge. I add more… nothing. More, more, more.. finally the scale moves!! I had a quarter cup of powdered stevia to get 3 grams. If any of you have ever used powdered stevia before, you know a 1/4 tsp is A LOT let alone a 1/4 cup! But I thought, WTH, its a weird ass IIFYM type recipe, what do I know?
I mixed all those ingredients right up, baked them. Pulled those beautiful bad boys out of the oven, let them cool and….. WAY TOO MUCH STEVIA!! Good gawd. It was like… death! Okay, maybe not death. By the end of the day I was actually used to it and ate 8 of them!
Round 2: Donut success!
Okay, so I took the recipe from Zach’s book The Flexible Dieting Book of Recipes 2.0 and modified it just a tad.
A similar recipe to this is on his website here, which looks AMAZING!
This is what I used:
- 40g Namaste perfect gluten free flour blend (sams club)
- 34g Trutein protein powder cinnabun
- 92g Egg Whites
- 2.5g Truvia
- 1 tsp Cinnamon
- 2g Vanilla Extract
- 2g Baking Powder
- 2-3 Tbsp of water to make a batter consistency.
- mix all together, put in a donut pan and bake at 350 for 8-10 minutes.
(update: I decreased the flour to 35 grams and did not need to add the extra water= less carbs! :D)
Before actually making round 2 after the round 1 donut debacle, I looked up a similar recipe on this guys website and found a link to his ingredient stevia. What does he use… Stevia in the Raw! That is a 1:1 to sugar for crying out loud!!!! Recipes have to spell that shit out (to be fair, it was linked). Anyhoo, I did not have Stevia in the Raw so I used Truvia. Truvia is a bit sweeter than sugar and not a 1:1 conversion so, I decreased the amount from 3 grams (as the recipe calls for) to 2.5 grams and that shit came out SO GOOD!!! Good gawd! I even topped 3 of those bad boys with penaut butter powder and chocolate chips. DAMN! I am making those tomorrow, and the next day and the next. I am going to see if they freeze well. YUM!
I am in HEAVEN right now!!! OMG! This recipe is SO good! 6 donuts is 40g carbs , 5 fat, 35 protein… Then, on three if them, I put peanut butter powder and Lily's dark choc chips to add 6 carbs, 6 fat and 7 protein. YUM! Recipe on snapchat: heathergf2 #donut #recipe #IIFYM #lowfat #donuts #flexibledieting #tasty #fitchick #lowfat #fitchick #bikinidiet #bikinicompetitor #gf2crew #getfitgofigure
Knit Night + Snackies + Cravings
So I knit and crochet, and have for some time. I used to teach knitting at community ed courses in Minnetonka in the evenings. That was super fun. I am cool. And adorable… fuck it, I am a unicorn. No wait, that’s my friend Cassandra… aw hell, what ever. Anyway, I am on my way to knit night. I gotta get myself all prepared because you know there is going to be goodies there. To get my game face on I had to really talk some shit…
So now that I am all pumped and ready to knit a sweater or some socks er some shit, I walk in and, amongst all the crackers, and jelly’s and cheeses, I see shrimp! Geez, that was my savior. I ate about 3/4 of the shrimp tray but whose keeping track. Then I had to try a half piece of the cinnamon swirl bread my Aunt got from Costco and yeah. That was like the best tasting bread I have ever had, like ever. All coated with cinnamon and sugar swirled inside and out. Granted, I am in a cal deficit and might be just a little hungry, and I was still within my macros but past that… I had to be done! I reached my carb limit. I sat there the rest of the night thinking about that bread.. thinking, thinking, thinking.
At one point I thought, I choose not to eat that because I have goals. Summer is coming up and I want to look sexy AF. I have 3 contests in October and I want to have a successful prep to bring my best to the stage. And you know what happened, I stopped wanting it. I totally did. I wasn’t really that hungry because I just ate a ton of shrimp so, I was all good… really.
Then, my Aunt had to have this delectable candle sitting on her table that looked like a little cake frosted with sugary sweet vanilla buttercream goodness topped with colorful little sprinkles. WHY I ask you WHY! Every time I passed that thing up I wanted to lick it! No lie… like, fo riz no lie.
Now that isn’t her candle but it dam near looked like that!
That self talk has to happen everyday, 1,000 times a day when you are dieting down for what ever reason. You want those goals? Keep your eye on the prize and get that shit! Don’t do things that will keep you from your goals. Keep it in perspective and ask yourself that question… Will this help or hinder me getting to my goal? How bad do I want it? I want it M*** F*** bad!!!