Bodybuilding prep update (11 weeks out?)

I appear to be wishing my life away! Every time I mention my comp on Facebook etc I say I’m 10 weeks out. I’m not… it’s 11 weeks.

I suppose it’s a good mistake to make – better that way round than thinking I’ve got longer than I really do have.


So – 11 weeks out tomorrow (unless deemed not ready in which case I’ll do a later qualifier).

I’m still training really heavy and low (for me) reps – for example, today’s session:

Conventional deadlifts: 100kgs (8 reps), 110kgs (6 reps, 3 reps), 100kgs (6 reps)
Sumo deadlifts: 80kgs (10 reps), 90kgs (10 reps, 10 reps)
Glute bridges: 60kgs (3×10 reps)
Pulls ups
Standing calf raises

Heavy, compound lifts will remain for another three weeks or so, and then I think things will change to higher reps, more volume and probably more supersets etc to bring in a bit of a cardio/conditioning element (since I don’t do any actual cardio, other than twice-daily powerwalks with the dog).

In terms of diet, I’m carb-cycling, with my high carb days seeing me eat more carbs than I did at any stage last year (including – gasp – a bowl of porridge just before bed, yep carbs well after 6pm 😉 ) There’s loads of variety, from oily fish to red meat, whole eggs, white potatoes, nuts, poulty and game. About the only thing missing from the diet which might surprise you is dairy. We took it out a few weeks ago and I don’t miss it.

I’ve got a good weekend of bodybuilding-related events planned: I trained this morning with my friend Sophie, who’s a powerlifter (and fellow journalist), I’m seeing a lot of fellow competitors tomorrow, and then on Bank Holiday Monday I’m seeing a load of local bodybuilder girlfriends for a bit of posing and routine practice (and probably a good chat over a coffee, too).

Tomorrow is BNBF posing club/meet at Body Bionic gym in Thatcham – these are held every month (and there are others held across the country too) – a great resource for posing practice, feedback, support, Q&As and advice from other competitors and BNBF Pro bodybuilders. It’s brilliant to catch up with everyone every four weeks and so useful to be able to get regular responses from people who only see me at “club” – four weeks is a long time in prep, so I’m always hopefully that people will have positive and constructive feedback about my progress between meets.

Bodybuilding prep update (11 weeks out?) is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.


4 Responses to Bodybuilding prep update (11 weeks out?)

  1. Aimee Rogers says:

    Looking fab Nicola. Looking forward to keeping track of your progress as I’m hoping to be in this position next year!!! Eeeek 🙂


  2. Donloree says:

    You are looking great. Wowsa! And what, carbs before bed?! *gasp* 😉 Love it. Keep working hard – great progress!


    • Nicola Joyce says:

      Hey lovely! Thank you xx Yep on high carb days I have carbs all day long including yummy oats (and casein) right before bed. Love it – makes me nice and sleepy and cosy 🙂 Hope you’re well too x


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