Post Competition recap

I am not dead! I promise… haha. But seriously it’s been so long since I blogged; mainly because this month has been crazy! Some highlights:

  • I placed 3rd in figure and 7th in fitness model at the UFE Halloween Mayhem contest that I did – more about this later

    The 1st and 2nd place girls along with me and my 3rd place trophy. Such an amazing moment.

  • I got a new job that started last monday and is a big change, but a good/exciting one which ultimately made me decide not to compete at the Elite show 2 week after the show in which I placed 3rd
  • My boyfriend turned 30 so there has been lots of travelling and celebrating
  • I have been semi-successfully reverse dieting and setting goals for the next year

Even though I’ve been bad with keeping up with blogging, I have been updating my instagram pretty frequently, so hop over and follow me @otgfitness  if you want to see more about how things are going in the off-season. I plan to do a little less blogging in the off-season in order to focus on some other (read: non-fitness) areas of my life.

So now you kind of know what has been keeping me away from the blog, let’s get into the nitty-gritty of it all.

The competition

If you have been following my blog/vlogs (which I actually did every week, and will update here soon, but you can see them all on youtube) you know that my ultimate goal for the Halloween Mayhem competition on October 26th (it’s been exactly 1 month!) was to place well enough to qualify for the Elite show 2 weeks later.

Can you tell I was estatic?

Well I achieved my goal! I placed 3rd in figure (which is my new category of choice) – it really felt like 1st to me because at the end of the day I achieved my goal 🙂 I fully clapped like a seal and had the goofiest of grins when the called my number.

I wish I had done a little better in fitness model, but ultimately I think I’m a little too big for that category and my focus is 100% of figure now.

I did a bit of a post-show recap here:

Off Season Plans

A month out from the competition I can confirm that I have not had issues with post-competition blues this time around. I have been by no means perfect with my reverse diet. This weekend was especially bad and much bbq and alcohol was consumed, but it seems that because the prior 4 weeks I had been relatively consistent with upping my calories and slowly decreasing my cardio, I did not gain too much weight.

I explain a little bit about reverse dieting in the video, but I would recommend looking up Layne Norton if you want to know more.  My approach was pretty simple:

Starting point (last week of contest prep):

Calories – 1400

Carbs – 80 g

Fats – 35 g

Protein – 190 g

Reverse Plan

  • Increase calories by 100-150 calories per week with 0-1 pound weight gain. If gain is more than that, do not increase calories.
  • Keep protein at 130-150 grams and increase calories through carbs and fats

Week 1 (base line):

Calories – 1500

Carbs – 110 g

Fats – 50 g

Protein – 150 g

1 month post competition and reverse dieting. Still looking lean, and pasty white ;)

1 month post competition and reverse dieting. Still looking lean, and pasty white 😉

So 4 weeks later I’m averaging between 2000 – 2200 calories per day plus 2-3 cheats per week. I am hovering around 138 pound which is 5 pounds above competition weight, or 2.5 pounds above my weight prior to peak week and all that craziness. I’m really happy about where I’m at with my “bulk” but I would be lying if I said I wasn’t concerned about the holiday season weight gain. I am just going to take things one day at a time and try to not go over 142 pounds.

I thing operation “glutes and hamstrings” was a success

Last year’s off-season was focused on bringing up my glutes and building my hamstrings. As you can see I think I accomplished that and then some! This year’s “project” is calves and shoulders… I want some boulders for shoulders! I am dedicating one day a week to shoulders and calves on top of the normal rotation. I also want to be leaner next year, which will be helped immensely by not gaining as much in the off-season. So my split looks like this:

  1. Shoulders, calves and abs
  2. Hamstrings, quads, glutes and calves
  3. Back, biceps, rear delts and abs
  4. Chest, triceps, front delts

I have slowly decreased the amount of cardio I am doing and am now doing only HIITs or active rest (usually in the form of burpees).

Basically I’m a happy camper right now… but a busy one!

Next up: my plans for the next year… the competitions, the races, and life!

 

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2 thoughts on “Post Competition recap

  1. I understand what you mean about post competition eating and “reverse dieting”. At one point I was on a PMF (protein modified fasting) diet to cut body fat fast in the last few weeks of my prep. I was behind on cutting and probably should have pulled out of that show. After competing however, I was out of control. I binged on everything I could find. That night I laid in bed and ate a whole package of gluten free oreo cookies AFTER stuffing my face with french fries, tacos, nachos, fruit and many other “forbidden” goodies that I had felt deprived of over the past couple months. I also had adopted a new found interest in putting ketchup on everything. Everything. I hate ketchup! Craving all these things is a normal reaction to your body being so depleted during comp prep. It takes a while until your body fat is elevated and hormones are back on board for you to stop feeling like a human vacuum cleaner. It’s the discipline that it takes to limit the indulgences during this time to avoid that much dreaded post competition rebound :/

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