We do a weekly update to let everyone know how we’re getting on, but it occurs that not everyone will know exactly what we’re doing and why, so each time we move into a new phase of our competition prep we’ll add a new update specifically on that. Also, while we won’t share exact details of our plans (these are not ours to give away, and are tailored to us so won’t apply to others), we know that people may want to know what goes into each phase.
So, following an extended bulk and some time off through the last part of 2015, we started preparation on 1st January 2016 to compete at the Pure Elite show in April and UK Ultimate Physiques in May. That gives us 16-17 weeks to strip away the body fat and reveal the physiques we worked to build up for the last few months.
Having been on higher calorie diets with a lot more flexibility for a few months, our trainer has put us on quite a low calorie, fairly low carb meal plan to start with. This is to baseline the metabolism and strip away a lot of the water, fat and toxins early before the plan changes to refine and strip away the rest as we progress. He puts together specific meal plans (one for Mrs C and one for Mr C) that we follow to the letter. In this case, it is mostly white fish, chicken, rice, bulgur wheat, egg whites, broccoli, avocado and asparagus, supplemented by some whey protein. We have one plan for training days, and a lower calorie, lower carb plan for non-training days.
Again, he’s started us off with enough room to ramp things up as we progress through the preparation. We have 4 weight days (chest & tricep, back & bicep, abs & legs, shoulders & arms) and during those 4 days we also have to fit in 3 cardio sessions (1 hiit, 1 medium intensity, 1 low intensity). One of the remaining days is supposed to be an active rest day, so we have been told to get out and do a long walk or something active and functional, which is great for family time too. The weights sessions are quite intensive and long, but made up for by the 2 full days off.
We’re told that this phase will last 4-6 weeks, so are expecting changes in the next couple of weeks. For now, it’s a case of getting heads down and getting everything ticked off the list each week.
Mr & Mrs C