Well it looks as if today will be a double upload day. With school and finals going on, I somehow failed to upload my bi-weekly competition progression at 18 weeks…..

While my mentality may (and at times will) change as prep continues, thus far, this prep is the easiest by far. I went into this prep with a different approach compared to those of the past. I basically prepped for this prep. I reverse dieted for months which allowed me to get my metabolism back to where it needed to be in order to start cutting with a relatively high macro-nutrient count.

So let’s catch up…..

My training and nutrition remain the same as my last check-in. Training focuses on Olympic Lifting and compound lifts 4 days a week, with 2 of those workouts followed with 10:00 of HIIT training. I do 2 to 3 solid ab workouts a week that are generally 10-15 minutes long (unbroken). At this point my cardio consists of moderate intensity on the treadmill or eliptical prior to my workout for 10-12 minutes. I have one day a week that I focus solely on accessory work (full body) and this leaves me with 2 rest days. One of these days I typically take a complete off day and the other is used for active rest (an outdoor run or hike).

Screen Shot 2017-03-26 at 6.05.43 AM.png

My nutrition usually consists of 5-6 meals a day. My post workout meal is the largest, along with breakfast, lunch, dinner and 1-2 snacks. I choose whole foods and my grains consist of oatmeal and rice. I avoid gluten and my sugar intake is from natural sources, fruit and the occasional tsp of honey.

Screen Shot 2017-03-25 at 7.14.07 AM.png


Here are some of my top favorite @bpiprotein protein recipes:

Screen Shot 2017-03-09 at 11.28.16 AM

Post Workout Snack🍴Rice cake topped with bananas and almonds with @bpi_sports cookies and cream protein🍪

Screen Shot 2017-03-09 at 11.27.37 AM

post workout super smoothie: Cherries🍒 spinach🌱 bananas 🍌 and @bpi_sports chocolate cookie

Screen Shot 2017-03-09 at 11.27.17 AM

Post workout Super Smoothie🍹 @bpi_sports strawberry cake protein powder🍰 mixed with strawberries🍓and almond milk.

I am already one week down!!
My first week of competition prep for the 2017 season was a success 🙂
My workouts for the week were on point- In each lifting session I felt strong and my MetCons were super intense.

Eating from tupperware and finding time between classes to fit my workouts in with the intensity they deserve can get tough. School can make the days long and a bit stressful, but I plow through knowing that the struggles will all be worth it!!!

I immediately saw results this week with my measurements and on the scale due to the intensity of MetCon training. I could care less about the number behind my weight; however, measurements and progress photos are great for tracking progression.

WEIGHT: 137.5 
CHEST: 33         
WAIST: 28.25      
HIPS: 32    

Meals for the Weekend
This early in the game my macros are high and lack of satisfaction is not a factor. If anything, I am still struggling to get it all in. I reverse dieted for quite a while preparing for this prep, and it will without a doubt make all the difference when it comes to cutting. 

Cheers to a successful week!!

Well, it is officially that time of year again!!!!!! Contest prep begins!!!!!!
I will be competing again this year with the WBFF and I will be aiming for that PRO-CARD!!!!!!
I am beginning prep for this show at 20 weeks out. My contest date is scheduled for July 1st! I am super pumped to get going and I am determined to make this prep the best yet, bringing my best package to the stage!
As with my past shows, I will bring you guys along throughout my prep and include you all in the good, the bad, and the ugly:)

Well, lets get right down to it….
I will post below my starting stats: weight and measurements, along with where I am beginning with my training program, cardio and nutrition.

Weight and Measurements:
WAIST: 28.25
THIGH: 21.5

Monday: Legs (Quad focus)
Tuesday: Olympic Lifting + HIIT/MetCon
Wednesday: Rest Day
Thursday: Legs (Hams/Posterior Chain)
Friday: Olympic Lifting + HIIT/MetCon
Saturday: Upper Body Accessory + Cardio
Sunday: Upper Body Accessory + Cardio /or Rest (tbd)

I am currently 11 days into the Paleo Challenge with my CrossFit Crew. I will continue this challenge throughout February. I am normally gluten/sugar free due to gluten sensitivity and the only grains I consume are oats and rice, so Paleo is a nutrition program that works well for me and is quite easy for me to adhere to.
I post 90% of my meals on an IG account that is specifically for tracking my food, so if you need ideas on meal prepping, head over and follow that account
IG: https://www.instagram.com/tiffanysnutritionlog/

Well, time to get day #1 of prep going!!

Here is a flashback to last years show…
Screen Shot 2017-02-11 at 6.01.01 AM.png

Top tier athletes know that success depends on nutrition. Carefully choosing the foods you eat will determine your success. By eating wisely, you will reap the benefits of being properly fueled-Maximize muscle growth, aide recovery and correctly replenish glycogen stores 🍆🍳🍖🍎🍌🍗🍠🍅🍊


It takes diet AND exercise:

Weight loss is generally 75 percent diet and 25 percent exercise, so it starts in the kitchen.
So, what should you eat? I personally feel that a diet consumed of meat and vegetables, nuts and seeds, some fruit, little starch and natural sugar is best.  But just as important as knowing what foods to eat, accurate and precise consumption is necessary to optimize physical performance. A good diet will increase energy, sense of well being, while simultaneously flensing fat and packing on muscle. When properly composed, the right diet can nudge every important quantifiable marker for health in the right direction. Diet is critical to optimizing human function.
It’s true that low-carb diets tend to be the most popular because they offer the fastest results, but they can be difficult to sustain and lead to more serious habits (binge eating). Striving for a more balanced plan that focuses on fruits and veggies, lean proteins and healthy fats keep you sustained while regulating glycogen levels- and never cut calories too low (this causes your metabolism to slow, and you can start losing muscle mass).
While you can lose weight with diet alone, exercise is just as an important component. Without it, only a portion of your weight loss is from fat — you’re also stripping away muscle and bone density (no-one wants to be “skinny-fat”).
It’s a no-brainer that diet and exercise are both crucial to your well-being and your waistline. While diet and exercise are both important for long-term weight loss, remember this: “You can’t out-exercise a bad diet.”

Hi everyone 🙂
It has been a little bit since I have created a “personal” blog entry.
So, let’s catch up!
As I sit here, typing away, I am recovering from an awesome lower body training session. Today I worked Tri-sets of back squats, high-hang cleans and squat cleans.
I have been working on creating a new program for myself which focuses primarily on Olympic weightlifting and Powerlifting four days a week and two days a week focusing on isolation movements (not my favorite), but by the end of the week my body is beat down and my hands are spent, so isolation at that point is the only option 🙂
I have plenty of time at this point to focus on building some mass along with an increase in strength. I have no plans to compete again this season, so as of right now, I don’t have a show for another 9 months. This allows me to set pretty big goals for any changes that need to be made. So for right now, adding mass is definitely at the top of that list.
It has been twelve weeks since my WBFF show in Kansas City and I am happy with where I currently sit. I have reverse dieted to a point that I am now at an estimated 1800-1900 calories a day. I am currently not tracking exact macros. I am eating intuitively with two “treat meals” weekly. I sporadically track macros (one to two days a week) to have a relatively good estimate of where I am.
I will continue to log totals of all of my lifts for the following two weeks and from that point I will follow a split of light, medium and heavy loads (taking percentages of my 1RM and basing my program from these).
As for my diet, each day will vary to accommodate the program. Heavy days will require a higher caloric intake and lighter days slightly less (a bit of a carb cycle without dropping too much fat on the higher carb days).
As far as cardio goes….I have two types of cardio that I currently alternate between. The first being; a typical CrossFit WOD (whether it be a sprint, AMRAP, chipper or RFT) following my programmed training session or the second being; a more scaled version (light weight) typically done first thing in the morning. I base my cardio off of my schedule each day.

Today is officially my first day back to school!! I took the summer off to head back to the states for four weeks to enjoy a nice vacation following my show, so  now it is back to the grind!!
I have a full schedule on my hands; Between coaching my CrossFit class, training clients, creating customized online programs and school, I am one busy bee!! But I am beyond blessed and so thankful that I get to live this amazing life!! I wouldn’t have it any other way!!!

Screen Shot 2016-08-22 at 8.37.40 AM.png
Nerding out and doing work on this beautiful day. Weekly check-ins with my online clients while getting some sunshine 🙂 So beyond blessed to live this life!!

My Latest V-LOG 🙂 Thanks for watching!
Screen Shot 2016-08-22 at 8.40.25 AM