Susan gets ‘show ready’ by fine-tuning her diet and exercise plans.
Hello friends! I’m excited to update you again with what’s new in my training regimen. Right now, my big competition is just 10 weeks away. For me, this means it’s time to make a few changes to my diet and exercise routine to ensure I get as lean as possible for the show.
I have found that if I increase my cardio sessions several weeks out, I’m less likely to lose that precious bit of muscle in the last couple of weeks before the show. I’m very prone to losing fullness in my shoulders, arms and chest given my small frame. I need to make sure that I’m getting enough carbs so that I don’t flatten out in these areas, while simultaneously continuing to lean down. I want to present my best physique on stage.
As of today, I am weighing in at 107 lbs. In addition to my increased cardio activity I am no longer eating meals out and avoiding wine. For the most part, this isn’t really a struggle as I rarely eat out - but I do enjoy a glass of red wine in the evening. Unfortunately, this has to go now too. I also eliminate chicken from my diet as well. White fish and egg whites become my primary proteins at this point in my training, in addition to protein powders.
I’d like to share that I have recently found a new protein powder that is gluten-free, lactose-free, and equally important, surcralose-free. I do not tolerate sucralose and have searched for quite a while to find a protein without it. For those who also choose to avoid or limit your sucralose and need a good quality whey protein, please check out www.tryabouttime.com - mention you heard it here on our blog! Sean and Devenee will take very good care of you for all your protein needs. They are a great, local grass roots company that is committed to meeting the needs of gluten- free and health conscious athletes.
I recently challenged a group of women that I train with to increase their own intensity too. Over the next few weeks, I’ll be wagering small bets to see who can lose more body fat. Hopefully it will be a fun and successful challenge!
Stay tuned for future posts where I’ll share what gluten-free, dairy-free, soy-free and nut-free back stage fuel I rely on come show day. I’ll also discuss the arduous task of getting my glutes and hamstrings to lean down, something that’s become more challenging since my diagnosis and menopausal changes. The desired results might harder to achieve, but I now rely on smarter training and a gentler acceptance of what is.
Please feel free to send your email questions and comments along over the next 9 weeks of show prep training! (Email firstname.lastname@example.org with "Question for Susan" in the Subject line.) Train hard, live with intensity, and stay tuned for more to come.