Weekly Update Week 9 / 7 Weeks Out
I am happy with the progress above. I have some leaning out to do in the hip to knee area. I definitely didn’t build the upper body muscle I would have liked in the off season but the lack of my structural soundness and heavy lifting don’t agree. If I continue to compete, I may have to stick to the bikini division or take 2 years off for a really slow build to gain more muscle for figure.
** Week 9, 7 weeks to contest **
Cut Phase, February 28th – March 6th 2015
Get a load of this drop… on week 9.. 138-135.4….
|week 9||7||138.4 (stopped spironolactin)||139.2||138||135.4||136|
Well, on Friday, the day my weight hit 135.4, finally, I got my period… two weeks late! I feel like my body was just hanging on to water or something the whole time. I was in freak out mode! I knew this drop would happen when I finally cycled.
Also, I stopped taking a medication used to treat my acne called spironolactin. It is a mild diretic and a banned substance 3 weeks out of NANBF show which also explains some water retention. My dermatologist switched me onto an antibiotic until after my shows are done. The antibiotic is currently just sitting there. I am not taking anything yet as my skin is doing pretty well so far. I think consuming all that protein powder was a culprit as it is considered an inflammatory food. I have been avoiding protein powder except after a workout. I think it is helping my skin a lot.
My skin was doing great up until I got into lifting and competing and consuming all this protein powder, I will have an article on that later.
Exercises are for leg day will be higher rep. Instead of 8-10 reps, I will be doing 15-20 ish. My legs are big enough. 🙂
I have also incorporated body wieght progression exercises to work toward doing 1 arm pull-ups, 1 arm push-ups, pistol squats, and 1 arm handstand push-ups 😀 Workout plan and exercises – Week 9, 7 weeks out
For cardio, I added 1 HIIT interval to Saturday and 3 to Thursday. I changed MIIT to HIIT on Tuesday and added an interval. I added a 45 min LISS session to Monday, Tuesday and Friday in the morning. I like steady state in the morning. I throw on a movie and cycle away on my bike trainer. There are a hundred different ways to schedule and add cardio. This works best for me right now.
- Refeed – Saturday: Shoulders + 8 HIIT – REFEED
- Med- Sunday: 30 min MISS, Legs and abs (quads/ hams/ calves)
- Med – Monday: AM 45 min LISS + 30 min MISS, Back + biceps
- Low – Tuesday: AM 45 min LISS, + later 8 HIIT + abs
- High – Wednesday: 30 min MISS Chest + triceps
- Med – Thursday: Shoulder, glut + ab – high rep 12-20 + 11 HIIT
- Low – Friday: AM 45 min LISS + later 6 MIIT
One of my HIIT seshes this week: I rested 10 sec for the first 2 rounds, then 15 seconds the second two rounds. Nice switch up from the treadmill, stair-master and bike…
No changes to diet this week: Diet- Week 9 Printable 7 Weeks Out except for counting the net carbs of all my veggies (started Tuesday)
- High day: 170g carbs, 120g protein, 30g fat
- Medium day: 140g carbs, 120g protein, 30g fat
- Low day: 110g carbs, 140g protein, 30g fat
- Refeed day: 275g carbs, 120g protein, 30g fat
Refeed meal stays the same.
March 2nd: Six and a half weeks away and my weight is not where is should be… I am freaking out a little, okay a lot! Even though my weight loss for the last two weeks hasn’t been what is should, there is a noticeable difference in my physique as I can see more abs and my jeans fit a whole lot better. But I still have a bunch of fat to loose in my legs and love handle areas…. EFF! I hope it gets gone over the next month!!!! I have to register for the Gopher State like SOON! UGH!
March 4th: Getting into a little freak out mode. My weight hasn’t really gone down in about two weeks so I may need to step it up in a big way next week. This week I started to count the net carbs of all my veggies. I also stopped taking a medication I was on for acne called Spironolactone. It is a mild diuretic and is a banned substance in the NANBF 3 weeks out. I planned on stopping this med 4 weeks out but my dermatologist would rather trouble shoot sooner rather than later. So, I didn’t expect my weight to drop for a few days due to water retention after stopping a diuretic med. But I am still freaking out. I have been practicing posing everyday now… bikini and figure. I am really looking forward to bikini. It should be fun but if that fat doesn’t exit itself my my lower half, I will be quite pissed!
Registered!! Figure Open and Masters + Bikini Open and Masters UGH!
March 5th: My weight has definitely stalled for the last two weeks… but I am looking better everyday so something good is going on. 😀
March 6th: Finally a weight drop! As you read above 😀 yippee!