Physique comp prep, 8 weeks to go: all change!

My first bodybuilding comp is 8 weeks on Sunday. EIGHT weeks. That’s, like, two months. Or less. Time flies eh?

I’m trucking along, training hard, lifting heavy and eating well, trying my best to maintain all the muscle I’ve gained whilst cutting body fat so I hit the stage in the best condition possible.

Yesterday, my trainer Kat sent me my new training plans and we had a Skype call to discuss my nutrition goals for the next few weeks. So I thought it was time to update those of you who are interested!

For the past few months I’ve been training in an 8-day cycle, with five lifting sessions every eight days (legs twice, back/triceps once, chest/biceps once, shoulders/back once).

With (just) eight weeks to go, my calories are starting to come down, and it’s no longer realistic to think I’ll be gaining any muscle. The aim is to retain what I’ve worked so hard to gain, and to get rid of body fat so I can show aforementioned muscles to the judges! So my training now is focusing on more cardio and interval training, and a slightly different approach to weights.

Here’s my new 8-day cycle for now – as with anything, we’ll see how it goes. Nothing’s set in stone, we give it a try for a week or two to see how I respond physically, emotionally, hormonally and all the rest of it.

1 (am) interval training (this could be a kettlebell complex, hill runs, a track running session, bike turbo session etc)
(pm) weights – legs & some postural work. This day is a “high” day for calories and carbs – cos I need it!

2 (am) weights – pull – back and biceps
(pm) cardio session (this could be a bike ride or even a long walk with the dog). This day is a more medium/lower calorie and carb day, with carbs (other than those from veg – which I eat with abandon) put mostly before and after training.

3 (am) interval training
(pm) weights – push – chest, shoulders, triceps & yoga/stretching. This is a medium/higher cal/carb day as intervals and weights demand it!

4 ideally some cardio (as low impact as I like) and the all-important posing practice. If I need it, this day can be a complete rest day (although I really should practise posing as often as possible – got to get that pesky left shoulder blade doing what I want it to during my lat-spread!)

and repeat for days 5, 6, 7, 8. 🙂

Yesterday was a day 4, I walked the dog briefly (but briskly!) in the morning and was then persuaded by my husband to come out on my lovely road bike. It was very windy, and I was wiped out afterwards!

Today is a day 1 so, if you’ll excuse me, I’m off to swing some kettlebells in front of a somewhat bemused dog….

I’m a bad blogger, no progress pics, but I’ll take some soon….

So that’s it for my very brief update, but I’m happy to answer any questions about my training, preparation, planning or nutrition. Please just ask away!

Physique comp prep, 8 weeks to go: all change! is a post from The Fit Writer blog.

15 Responses to Physique comp prep, 8 weeks to go: all change!

  1. […] Physique comp prep, 8 weeks to go: all change! « The fitness … […]


  2. Shambler says:

    Hiya Nic! What do you want massage-wise on Saturday? Is there anything I can do to help with that left scap? x


  3. […] Physique comp prep, 8 weeks to go: all change! « The fitness … […]


  4. Juliet says:

    I can’t believe I’ve already been following you for 8 weeks and that there is only 8 weeks left to go! Ridiculous! I know you probably don’t need to hear this, but it is going to FLY by. Before you know it, you’ll be strutting your stuff on stage – trust me. 25 weeks felt like NOTHING to me!


    • thefitwriter says:

      I know! 8 weeks will go in a flash, I’m so busy this next month or so with work and stuff at weekends too, it really will fly. Hit a bit of a plateau at the moment with weight (no idea re fat % as I don’t/can’t measure it and you know how difficult it is to judge such things on yourself just by looking!) so cleaning the diet right up this week so try and bust myself through this. Body getting stubborn! But I’m more stubborn ha 😉

      So excited for you for this weekend 😀


      • Juliet says:

        KEEP BEING STUBBORN! It’ll pay off 😀 I know you’re well versed in these areas but don’t be too worried about your weight either. It IS a reflection at first but slowwwwwssss as you lean out. As I’ve been getting leaner, I’ve lost MAYBE a pound a month.


      • thefitwriter says:

        I know, I know… 😉 But thanks. I’m honestly honestly not worried about the weight, only about the leanness and muscle, but it’s just frustrating the logical side of my brain because I’ve had a couple of really good “clean” weeks…1+1 should = 2 but it’s (apparently) not. Hm! Oh well, I know I’m doing all the right things, so… whatevs! 🙂


  5. WOW you’re really 8 weeks out??!! Already!?!? Good lord! I want to see progress pics =) I bet you look amazing!


  6. Sally says:

    I love the fact you have to practise posing for this sport =D
    Good luck with the training!


    • thefitwriter says:

      Indeed! It would be a huge shame to do all this training and 24/7 focus on nutrition only to mess it all up on the day (because it does come down to just a few minutes on one day) because you couldn’t show the results of your efforts 🙂 It’s bloomin’ hard work too – before I tried it, I thought it was just standing there…nope LOL…it actually hurts!


  7. […] So a couple of you asked for photos to illustrate my progress eight weeks out from my physique comp. I’m a bit about putting full-body pics of me on here, if I’m honest, because if you […]


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