Morning! I thought it was about time for a contest prep update 🙂
I had a face-to-face catch up with coach Vicky Bradley yesterday – she hadn’t seen me for a few weeks and was delighted with the changes. We speak (text/whatsapp/tweet/instagram/facebook – haha!) most days but of course seeing me in the flesh is different.
I’m currently either 16 or 18 weeks out from my first show, depending on which qualifier I do. I’ve had my wibbles and wobbles (of confidence, as well as glute-fat 😉 ) but I’m starting to think I’ll be in good shape for the earlier of the two.
Vicky calipered me again yesterday, and I do my measurements: in 12 weeks of working with her, I’m down approx:
We think about 7% body fat from Vicky’s calipering.
I’m still training the same split
Saturday – deadlifts, hamstrings, glutes, back and calves
Sunday – chest and triceps
Tuesday – back and shoulders
Wednesday – squats, quads and calves
And doing posing practice, stretching, foam rolling and postural/remedial work a couple of times a week at home. Still no cardio (other than two fast dog walks every day – which are getting longer now there are more daylight hours).
My training has changed (at least once) since I last blogged about prep – still low reps (or what I call low reps anyway!) but with a bit of a conditioning element in there now, supersets, walking lunges, weighted steps ups etc. Every time my programme changes, the specific exercises I do aim to correct an imbalance, fill out a slightly lacking area or bring an area up so the final “package” I reveal on stage is as complete and as “Physique category” as possible.
My shoulders seem to have taken on a life of their own 😉
Diet has changed a little bit: we are now carb cycling and we’re about to really go for it, with much more carbs than I’m used to on training days. This is partly as a result of a total diet-wobble I had a couple of weeks ago, where I careered off-piste without Vicky’s blessing (or knowledge). Not good, but (there’s always a positive!) we did discover than I’m pretty carb-tolerant. After two days of over-eating, one of which involved a family party, and undisclosed amounts of cake, brownies and mini-scones (very nice they were too), I put on…. 0.5kgs. So, we’re going to be playing with more carbs, and different sources of them. Now’s the time to do it – if it’s doesn’t work, we can change again.
As I said to Vicky today, I feel as if the next 2-3 weeks will see some exciting changes in both my fatloss and my shape. I don’t know why I feel that way but I do! It’s exciting. This period of prep – when there’s months and months to go, but you know you’ll wake up one day soon and only have 4 weeks left – is a funny time. But I’m definitely seeing very good changes and I’m really excited to get closer and closer to competition condition!
A couple of pics from a week ago: posing in the gym with Figure competitor Karen (right of the pic) and Physique competitor Kathy (left). I love this pic, we’re so smiley! We’d just had an awesome deadlift session together – I’d never met either lady before but have emailed and chatted to them both online for over a year now. Brilliant training partners!
And lastly, Karen and I did a bit of posing practice after training and I borrowed her Figure shoes for a bit. Once I’d got myself upright (and stayed there!), I tried out a few Figure poses. What do you think? Shall I switch divisions? 😉
Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.