As we go into week 5, we’ve entered the second phase of our competition prep, having completed the first “baselining” phase. While the first phase was quite low calorie and low carb we do get quite a bit more of both now, but the price we pay is quite a grueling exercise routine. This is really the first “proper” prep phase for us this time around, since the idea with the first phase was mainly about getting rid of the toxins and the excess fat and water from bulking (and Christmas)! The point of this new phase is about training hard and stripping away the fat while continuing to build and retain the muscle.
This phase is higher calorie, to fuel the intense training side. Mr & Mrs C’s plans are totally different to each other, as things get more specific to our needs and goals. Both of us have plenty of oats and bulgur wheat, with a bit of rice and even some new potato in there. Meats are things like chicken, turkey, salmon and venison burgers. All the usual veggies are in there (kale, asparagus, broccoli) with a bit of salad etc. There’s a bit of whey protein, and a LOT of egg whites – training days have 13 and 15 of them for Mrs & Mr C! Non-training days are different, with less carbs as usual, though the effect is a little less as we only eat this plan on 2 days.
The amount of weight training hasn’t gone up too much, but it is more specialised to our personal areas of development. Mr C has a chest, back and abs a couple of times a week, where Mrs C has a lot of legs sessions!! It’s a bit of a mix of heavy sessions with higher rep, lower weight sessions this time, to hit things in a few ways. In terms of cardio, we have a lot more in this plan. There are medium and low intensity sessions as before, but the high impact is more of a circuit containing a stairmaster sprint followed by squats, pressups, crunches, leg raises and slam balls and a timed 30 second rest, all of which is repeated 25 times – takes about an hour and is horrendous! The final cardio hit is in the form of a fitness test, which is a run, row and then 3 times around a very long functional circuit – we’ve been told to time each section to track the progress on that.
This phase may only last 2 weeks or so, and we have been told that we may be on a week or so of very low carbs afterwards. We’re both really feeling the tiredness and aching from this new one, so it’s all about keeping it going for us at the moment!
Mr & Mrs C