#npc prep

[fit-and-healthy-kate]

Finally have a new vlog for you guys! Learn how I make spaghetti squash & get an update about where I’m at heading into my competition this weekend!

[fit-and-healthy-kate]

Hey guys! I uploaded a new (totally random) prep vlog so you should totally check it out (and like/subscribe)!

[fit-and-healthy-kate]

Uploaded a new vlog! It includes my entire leg day workout from Labor Day, so check it out and be sure to like & subscribe for more!

[livepositivelyfit]

Self love Saturday! I think...I think those might be baby abs that're trying to come out! I feel like my progress is going at a snail's pace, but I'm still moving forward, and that's badass.

[fit-and-healthy-kate]

Uploaded a new prep vlog! Nothing particularly exciting and the title is pretty self-explanatory, but check it out and like/subscribe to keep following my prep for my first NPC bikini competition!

[misswitnesstofitness-blog]

(via https://www.youtube.com/watch?v=S-cPgz_Eo8E) this video talks about my meal prepping, what im currently eating, my first npc show and much more!!

[fitflymomma-blog]

Post Competition

So here we are sitting on May 13, 2015, currently 5 day post competition.  If you want to see my peak week or show day please visit my VLOG here.

https://www.youtube.com/channel/UCpQqQ9pB2EFWappdVL3A59g

You may be wondering how I did? I'm happy to say that I went from being 2nd last in my class at the MuscleContest.com competition in March 2015. to...... 2nd Place in Novice-Class A 4th Place in Open- Class A at the Contra Costa Championship. To say I was shock is a low-key statement. After all the grueling workouts, migraines, HANGRYness, and sweat..it was all worth it. Let's start from the beginning of peak week... I usually start carb cycling 9-12 weeks before my competition. This give me the time my body needs to start shredding. During my first competition, I was on a super strict diet and I was not mentally ready for the energy or motiviation that I needed to succeed. My results were minimal and it was very eye opening to get on stage at 5% more body fat then every other competitor. I definitely learned my lesson and decided that everytime I got on the stage I would put all that I had into my prep and know that I was prepared. At the Contra Costa show I was definitely not stressed out and excited to just do better than 2nd to last place. My goal for this show was to just be top 10. My prep went easier. I continued carb cycling and adjusted my macros every day. If you are not familiar with carb cycling or macronutrients. I highly recommend checking out Google and bodybuilding.com. Although I'm currently pursuing my personal training certificate, I think that specialists and highly qualified professionals are the ones who beginners should truly listen too. *Disclaimer:* What worked for my body will or will not work for everyone*. Being flexible this time around truly changed my behaviors and feelings toward my food and my prep. Being able to indulge in snacks and "bad" foods let me feel normal and not deprived. I didn't binge or feel the need for weekly cheat meals. My body and mind started actually craving my chicken and veges. Peak week I was aiming to hit 50 grams of carb on my low days and 70 grms on my high days. 3 days low and 1 day highs. I know my carb intake was extremely low by competition, but mind you I was prepping for competition since August, I had to hit extremes to continue my weightloss. I started aound 130 lbs in August 2014. My 1st show I weighed in at 119. Even though that was a great personal achievement, I was no where near the 9-10 % body fat recommended for a 5'0 bikini competitior. I did alot of soul searching to decide if I really wanted to compete again or not. After my 1st show I was hungry,tired and had a lot of personal issues going on. But 3 week from the show I finally decided that I NEEDED to compete again. I needed to prove to myself I was better than 2nd to last place. So I registered for the show and decided to do it. Peak week was definitely pretty simple. I kept carb cycling and eating my same staple diet of chicken, veges, and egg whites. the original planwas to do the tilapia and asparagus diet to really shred the weight. But if it is one thing about fish it's the fact that it is not a very heavy protein. It never gave me satiety. I neded chicken in my life so I decdied to keep it. I stopped eating candy, soda, energy drinks, protein drinks, and anything else that I knew that would bloat me. It wasn't that bad considering I did this for only peak week and not before. I also was drinking about 1.5 gallons of water a day. Then on Friday at 6PM I stopped the water and only sipped upon thirst. For my Friday pre-comp meal, I had wine, a 6 oz sirloin, and yam. Then the next day all I consumed was honey and rice cakes. I did this because partly I wasn't hungry and I wanted to dry out more. But I didn't feel deprived or light headed at all. then 1.5 hrs before show time I ate a 100 grand chocolate bar. Then I hit the stage.. rest of the day i ate my chicken and veges WORKOUTS: My split has stayed consistent from last show except with the addition of moderate cardio in the am MONDAY-Saturday: 5AM: 30 mins on a treadmill at an incline of 15.0 and speed from 2.7-3.5. Trying to burn at least 250 a day. Monday: Leg Day- Glute Focused Tuesday: Chest and Tris Wednsday: Biceps/back/delts Thursday: shoulders Friday: Leg Day-Quad focused Saturday: HIIT Then after doing my weighttraining sessions I burn out doing abot 20 more minutes of cardio on the tread mill. That is my peak week in a nut shell. I will definitely try to addmore information as the week progresses.