Woah! What a weekend!
I can’t believe it, it’s over.
12 weeks of an all encompassing planning, preparing, cooking and training in the lead up to the INBA NT Natural Physique Titles 2013 – Fitness Model Competition is over.
In this post I’ll go through how I prepared for the comp in the months leading up to it, and later this week I’ll share my thoughts about competition day and the excitement of it all. (Sorry to leave you hanging)!!
“Off season” preparation (24 weeks – 16 weeks)
After last year’s preparations for my September comp, I knew I wanted to do things differently this time.
I started back at the gym late last year with my coach Marnie doing an FST7 training program to build muscle and a plan to stay as lean, cleaning up my diet and sticking to once a week cheat meals etc. I had been solely focusing
But then I fractured my wrist in late November! Between then and January I kind of relaxed a little, lived life. Took some time off and relaxed. But I did relax a little too much… :/
Lead up preparation (15 weeks – 13 weeks)
In the new year, I got back into the gym in after I got the go ahead from my Doctor and worked my little butt off. I started to train consistently doing my FST7 training program and 1-2 cardio sessions (a quick run, stair sprints etc).
Competition prep (12 weeks – 4 weeks)
Now was the time to change up my workout program, with a four day split (body part) weights program. Lifting heavy bro’. 80% of my max. I was still doing compound exercises I enjoyed at crossfit – deadlifts, squats, lunges etc. Throughout this time I wasn’t doing any specific core work, it was all the four day split.
Around the 12 week mark I also kept up with my two HIIT sessions a week – short runs or stair sprints still. I used myfitnesspal to track my calories and macros around this time too, making sure I was getting enough protein and carbs to keep building muscle!
Week in, week out I made sure I did my four weights sessions and two cardio sessions a week. I was eating better, and sticking to my one cheat meal a week. I cut out all processed foods and added sugars, and ate lots of protein – chicken, kangaroo sausages, fish and steak too. I ate salads and vegies, and made sure to drink my protein shakes after a workout, my define8 pre-workout before cardio and BCAA’s during training to aid recovery.
Late February and early March I stepped up my cardio and started doing three, then four workouts per week on top of my four weights sessions. I stuck to mainly stair and hill sprints as they’re close to my house and HIIT training is the best!
At the end of March I also had a photoshoot with a photographer from the NT News about my progress for the upcoming competition.
One month out (4 weeks)
I stayed good over Easter, only allowing myself one treat meal and a couple of smaller treats (hot cross bun for breaky anyone!!) I did a four week update here. My training was consistent and I didn’t skip a session. It was starting to get hard to get up early and do cardio without my pre-workouts that’s for sure!
My diet changed again here, with my protein macro nutrient levels increasing and carbohydrate and fats decreasing again. I became a cooking (and eating) machine! My protein shakes and supplements were out so more food was in. I was eating 6 meals a day, heaps of egg whites, chicken, lean pork and veggies and salad galore!!
I also started to practice more and more in my heels for stage, and watched competitions on you tube and my own competition from last year to see where I could improve!
Check back in on Saturday to read on how I went one week out and on competition day!!