My 25 Week Journey to the WBFF Kansas City, MS

I made it back to Italy from the states this weekend (exactly one-month post-show).
So, now it is time for a long overdue update!!!

Where to begin! I flew into Kansas City, MS on Thursday, two days prior to my WBFF debut. I took the evening to settle in and Friday consisted of an athletes meeting and mingle, followed by an Oompa-Loompa, double coat spray tan. Four-thirty Saturday morning came early as I indulged in my first meal of the day (half of a $27 rib eye steak from room service and a sweet potato wrapped in plastic heated in the microwave). By 5:30 I was sitting in the hotel salon having my RuPaul themed make-up and lashes applied;    Screen Shot 2016-06-27 at 7.34.08 PM

Screen Shot 2016-06-27 at 7.30.57 PM
Pre-judging began at 10:00 am which allowed me two more meals before hitting the stage (good thing because I woke up flat as a board!!!)

Pre-judging went really well. I got first call outs and was placed center stage, so it allowed me somewhat a sigh of relief to continue my day before the night show. As I was heading back to my hotel room, I walked into the lobby and saw two very familiar faces that I was completely astonished to see….my mom and my sister had flown in to surprise me!! It honestly was the greatest surprise I have ever experienced! Apparently, my husband had been in on this scheme as well for the last six months!
Once I gathered my bearings, we all went for lunch and my mini indulgence consisted of a turkey burger and a glass of red wine:) As the night show approached, I had actually filled out a little more and looked better than the pre-judging round.
I was excited when I heard my name in the top 5, but then when I got third place, I was truly ecstatic!!Screen Shot 2016-06-27 at 6.52.07 PM

                   

After scrubbing down and throwing on a pair of chucks, we all set out to find chips and queso (this was my craving for the last two months). I settled for pita chips and hummus and honestly can’t remember what else I ate (mini sliders…I think) and a blue moon:)
My mom and sister, who are use to turning in earlier than my husband and me, headed back to the hotel after dinner and we took the night to roam downtown Kansas City. I have to say, one of the coolest downtown districts I have encountered. We indulged in a few drinks and hopped around until the early morning hours. The next morning, I met my mom and sister for the hotel breakfast buffet which was heaven! You name it, I ate it. We stayed one additional day in Kansas City to explore a bit more before heading out on our month long vacation.

Screen Shot 2016-06-27 at 7.51.58 PM

     A huge THANK YOU to my main man upstairs for giving me the strength, the courage, and the
ability to do this sport that I truly love! Without him, I am nothing!!!

———————————————–
2 Weeks Out

As for my diet now at 2 weeks out I am consuming 1500 calories/day. This is absolutely as low as I will go. I eliminated pre-workout and flavored BCAA’s due to any artificial fillers or flavorings and the only condiments at this time are hot sauce, mustard, and guacamole.

I began implementing fasted cardio 3 days a week. For those that have followed me for a while, know that this technique of training is NOT my favorite. While fasted cardio works amazingly for so many people, for myself personally, it has always been an approach that seems to be a little detrimental to my muscle mass. However, in the last couple of weeks, with body fat getting relatively low, I needed something extra to kick my metabolism. I increased my BCAA and L-glutamine consumption pre and post and so far so good:)

You can uplift yourself without having to bring others down..We Rise by lifting others🙏🏻Lift someone up today..Spread the Love💟

Screen Shot 2016-06-30 at 4.16.41 AM

———————————————–
3 Weeks Out

Now at 3 weeks out, I have dropped back down to a caloric intake of 1540-1550 (still implementing carb cycling). My training remains the same, however, my post-workout cardio sessions have increased to 30-35 minutes.

———————————————-
4 Weeks Out

Last week, I dropped my calories to just above 1500. Well, that did NOT last long! I was ravished…so this week I increased back to between 1550 and 1575 (even the smallest amounts of increase in contest prep can do wonders for you physically and mentally).

As for my training at this point, I am focusing on 5-6 days of heavy lifting (split training) and each workout consists of 20-25 minutes of cardio following. I am also still integrating 3 weekly MetCons. My weight finally dropped below 130 to 128.4.

———————————————–
5 Weeks Out

Now at 5 Weeks out, I am working upper body and lower body splits. Two days a week I work lower body (quads, glutes, hams and calves) and two days of upper body (shoulders, arms, back and chest) and the remaining two days consist of CrossFit (MetCons and HIIT training) along with Abs and additional cardio.

Screen Shot 2016-07-05 at 5.08.40 PM.png

My calories now are at 1500 calories per day. I am doing a carb rotation of two moderate carb days, two low carb days and the fifth day being a high carb day. I implemented a thermogenic into my supplements this week to help with the last 5-8 Lbs.

Screen Shot 2016-07-05 at 5.14.49 PM.png

A Virtuous Woman is a woman of worth and beauty. She has the inner beauty that comes from Christ. She uses her creativity and sense of style to create beauty in her life 🙏🏻

Screen Shot 2016-06-30 at 4.39.25 AM

———————————————–
6 Weeks Out

Now at 6 weeks out and I have again dropped 25 calories off the top of my overall caloric intake. My carb cycle routine remains the same (I have just adjusted my macros to meet my calorie adjustment).

Breakfast Omelette🍴Eggs🍳Steak, Avocado🌱and Salsa🍅
Macros: 35P/5C/10F

When you got pizza on the brain🍕..whip up some eggs into a flat omelette🍳and top with a little low-fat cheese, marinara, turkey pepperoni and crushed red pepper😋Yummy
Macros: 22P/5C/4F

———————————————–
8 Weeks Out

I  have dropped my caloric intake to 1575/day. I have implemented a light carb cycle where I begin the week at my highest intake and drop my carb intake each day following, for a period of 6 days.
Macro Breakdown for each day :
1575 Calories/ 150g Protein/ 150g Carbs/ 41.5g Fat
(Each day I take away 20g of carbs and I replace those calories with fat calories, I do not take in fewer Calories overall).

Screen Shot 2016-07-05 at 4.26.58 PM

When you have a late night sweet craving🍩🍪🍫🍰Don’t sabotage your hard days work! Create a healthy indulgence. Caramel Vanilla protein powder mixed with almond milk and Cocoa Powder, 1 rice cake crumbled, 100 grams of strawberries🍓topped with almonds and a sprinkle of stevia😋Yummy
Macros: 28P/25C/6F

Screen Shot 2016-07-05 at 4.27.50 PM

Brunch🍴Salmon🐟Eggs🍳Acocado🌱Ezekiel Toast with spread😋
Macros: 30P/20C/20F

Also, this week, I began adding more EMOM’s (every minute on the minute). This training technique allows for minimum recovery between sets (usually about 20-30 seconds, which burns more calories.This however, does not mean lighter weight!

Screen Shot 2016-07-05 at 4.31.49 PM.png

———————————————–
9 Weeks Out

I am now 9 weeks out from WBFF!!
Things are going great! Prep is on point and changes are being made:)
I am weighing in at 134.8lbs. Slightly over 1lb per week, which is PERFECT!
Measurement Update:
Chest: 32.5
Waist: 27
Hips: 31.25
Glutes: 36.5
My calories are remaining at 1600 a day for now. I have implemented a bit of a carb cycle, but nothing extreme. My workouts are still holding strong. I still have a great amount of energy throughout the day. This prep is the best by far!! I continue to listen to my body and trust the process😉 THAT IS THE KEY!!!

Screen Shot 2016-06-30 at 4.52.06 AM
One of my favorite dinners🍴Burger🍔Sweet Potatoes🍠Brussels🌱and Green Beans🌱

———————————————–
10 Weeks Out

I am now sitting at 10 weeks out from my WBFF show!!!! My workouts are great. I am still consuming a relatively high amount of calories for competition prep, so my workouts are well fueled and energy is high.

Screen Shot 2016-07-05 at 4.43.07 PM

Heavy Bear Complexes🐼Definitely a love/hate movement‼️

Screen Shot 2016-07-05 at 4.43.53 PM
AM CARDIO had me flat on my back😓

                                         CALORIE CONSUMPTION IS AT 1600 CALORIES
40 CARBS/30 PROTEIN/30 FAT  *LOADS OF VEGGIES*

———————————————–
11 Weeks Out

Currently, things are on track and I am happy with the progression. I am losing just enough weight weekly to see the physical changes without being detrimental to my muscle.
My weight is currently at 136 LBS  *Starting to see more definition 🙂

Screen Shot 2016-07-05 at 4.50.46 PM

 BPI Supplement ReviewScreen Shot 2016-06-30 at 5.12.53 AM

———————————————–
12 Weeks Out

Screen Shot 2016-06-30 at 6.13.24 AM.png

———————————————–
13 Weeks Out

This week was incredibly hectic! I had finals at school, which meant every gym session had to count! I managed to make it through without losing my mind:)  Now I have 2 Weeks Off!

Screen Shot 2016-07-05 at 4.53.07 PM.png

Screen Shot 2016-07-05 at 4.54.05 PM.png
A new PR – 250# deadlift

 

Screen Shot 2016-07-05 at 4.57.03 PM
Calories were still high this week. Next week they begin to drop.

———————————————–
14 Weeks Out

Today is 14 weeks out from WBFF!!!! OMG!!! Man, how time does fly!! So that means that cutting begins!! Instead of waiting until my 12 weeks out mark to begin, I have decided that, with needing to lose 12-14lbs, it was safer to start a little sooner (my goal is no more than 1lb per week, which will allow me to hold on to every bit of muscle). As promised, I will be doing weekly updates of workouts and cardio, as well as, bi-weekly progress photos and measurement updates.So where to begin. I will note my starting stats (weight and measurements),
followed by this week’s training schedule and cardio.
STARTING WEIGHT: 140.8LBS
CHEST:    33
WAIST:     27.5
HIPS:       32.5
GLUTES: 37.5

Screen Shot 2016-07-05 at 4.58.05 PM.png

The top pictures were taken fist thing in the morning. (a bit dehydrated and extremely flat) and the bottom photo is the same day (post workout/meal).

Screen Shot 2016-07-05 at 4.58.51 PM.png

Calories and Macro Breakdown:
1700 Calories a Day
40 Protein/30 Carbs/30 Fat Split
You never know what split will work the best.
You just have to begin and see how your body reacts each week.
Screen Shot 2016-07-05 at 5.00.34 PM
I food prep 2x weekly. It always consists of the staples; proteins, sweet potatoes and a variety of green veggies.
Screen Shot 2016-07-05 at 5.00.41 PM

Screen Shot 2016-07-05 at 5.02.29 PM.png

———————————————–
19 Weeks Out

I cannot believe its 19 Weeks out! Time absolutely flies when you’re in Prep! Im still working on making gains! Just a couple of more weeks before things start getting spicy:)
I love this process! Its hard, no doubt about it and it will get harder as I go, but that is honestly what I love about it. This process teaches you self control, willpower and determination. These things, if rolled over into everything you do in life, can make for such a successful journey!


Screen Shot 2016-06-30 at 6.09.59 AM.png

—————————————–
23 Weeks Out
Pre-Contest Prep

Training is going strong! I feel strong and I continue to hit previous PR’s which means new ones are just around the corner! Diet is still on point. My calories remain at 1850 with a Macro split of 40C/30P/30F.

———————————————–
24 Weeks Out

My nutrition is holding strong. I am still at 1800 calories and aiming for 1850 this upcoming week.
Macro Split remains at 40% Carbs/ 30% Protein/ 30% Fat

Here are some of my faves from the menu this week!!

100g of broccoli, 100g of cottage cheese, 2T. of Greek Yogurt and ranch seasoning – Macros 20P/10C/2F
No carb snack: 100g of grilled shrimp, 1 egg, 1 egg white and 50g of avocado- Macros: 35P/0C/12F
100g of cottage cheese, 100g of greek yogurt, 75g of mixed berries, 50g of avocado, 7g of almonds- Macros: 35P/13C/12F
Shrimp taco: chinese cabbage leaf topped with 3oz of grilled shrimp, 1/4C of brown rice, 25g of avocado and salsa- Macros: 20P/20C/5F
Paleo Burger: 3oz 99% lean ground turkey, grilled onions, an over easy egg and a grilled sweet potato bun- Macros: 30P/30C/7F

Remember, when making gains, a clean diet is still  just as important!Screen Shot 2016-06-30 at 6.08.07 AM.png

———————————————–
25 Weeks Out

Week one…
Week one starting photos.
No-one ever enjoys posting pictures of themselves when their not at their best, but its part of the journey:)
Over the next 12 weeks, I will be hitting my lower half 2 days a week, shoulders 2 days a week, abs 2x per week and remaining muscle groups 1 day each with the exception of what is added into my CrossFit MetCons. LISS cardio (low intensity steady state) will be 1 day a week on ‘active-rest’ days with no additional cardio at this time except for my HIIT/ MetCons or 10-15 minute pre-workout warm up.
Screen Shot 2015-11-27 at 6.56.16 AM
MEASUREMENTS:
WEIGHT: 145
NECK: 11.25
CHEST: 33
RIB CAGE: 27
BELLY BUTTON: 28.75
HIPS: 32
MID GLUTE: 38.5
TOP THIGH: 21.5
QUAD: 15.5
CALF: 12

Screen Shot 2016-06-30 at 6.06.21 AM.png

———————————————–
My Journey to WBFF Kansas City 2016

Screen Shot 2016-06-30 at 6.03.37 AM
Anyone that has followed my blog for a while now, knows that in 2014, I had a descent competition season. Two, top 5 placements. As for this season, stepping on the stage at all, has been a struggle. The first show of the year, was cancelled within weeks from show date and the second, being strictly a European show; there were federation regulations that I was unable to meet in enough time prior to show date. I allowed myself about a week of self-pity and feelings of being discouraged, and then I realized, as with anything, this too has reasoning. Reasoning at the time I didn’t realize, but kept my head up.
Abruptly beginning and stopping contest prep twice earlier in the year, caused the same effects somewhat as yo-yo dieting. Being discouraged, I didn’t allow myself a proper reverse diet either time and in return, gained a few more pounds than I normally would in the off season. Living in the land of pasta, pizza, pastries and wine, I allowed myself a few guilty pleasures over the summer😉 I did however continue beast mode training in the gym and completed another Super Spartan (my first in Europe), so not a half-ass training season by any means! On the positive side of taking the season off, it has allowed me to put on some additional mass, which anyone knows during competition prep is extremely hard to almost impossible. Unfortunately, I may have pushed a little too hardhat times, causing some stressed tendons in my elbow and knee. The previous four to five weeks, I was forced to lighten the load of my training program, but at the same time compelled me to focus on skill and technique. Skipping ahead to the last couple of weeks, still uncertain of what to next, I turned to a friend and fellow teammate- an avid and successful competitor who has competed for numerous federations. With confidence in her knowledge and guidance, I have decided to take the stage stateside in 2016!! This will be my first time competing in the US! To rectify my off-season ‘gains’, I have resolved ‘crossing-over’ from the bikini division, EEEeek!!! Anyone in the competition world can attest to the fortitude of this transition. With bikini being the presentation of sexiness and feminism that I so much adore, I have decided that the WBFF is suitable for me:) Anyone that has ever witnessed a WBFF Fitness Diva competition can appreciate the fittest of female physiques, all the while illuminating sensualness and sexiness.
To prepare myself for the 8 months ahead and a full recovery of minor injuries, I took two weeks of vacation to visit family stateside. Time off from any training, coaching or dieting. A complete mental and physical  halt. The last recollection of an extended time off from training to this extent was after an exhausting triathlon season in 2007; I took 21 days off.
With my vacation ending, I am mentally and physically ready to grind it out over the next 8 months!!! This is My Journey!!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s