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!

 

SiS: Adventures in Competing Week 9 – It’s more than skin deep

In our ninth episode of our Adventures in Competing Erica, Stephanie and I talk about the non-fitness side of competing, what goes on in you mind is just as important as your body. I give you the inside scoop on the doubts and fears that start creeping in this close to a competition. If you’ve ever competed before you probably know what I’m talking about. But you aren’t alone. Every woman goes through it and there are lots of things you can do to help ease those fears.

Rose Blackman – Young Professional – Eat Clean, Train Dirty, Think Nerdy

Stephanie Laurendeau – Stay at home Mom – Decide, Commit, Succeed

Erica Willick – Finance Exec & Mother – Strong Body-Mind-Life

COMING SOON

SiS: Adventures in Competing – Week 8: Lifestyle

In our eighth episode of our Adventures in Competing Erica, Stephanie and I give you some insight into the lifestyle of a fitness competitor who is less than 4 weeks from the stage! In my case a fitness competitor who got SICK less than 4 weeks from the stage! I give you all the details of what happened, how I dealt with it (both the good and the bad) and what you can do if it happens to you.

Rose Blackman – Young Professional – Eat Clean, Train Dirty, Think Nerdy

Stephanie Laurendeau – Stay at home Mom – Decide, Commit, Succeed

Erica Willick – Finance Exec & Mother – Strong Body-Mind-Life

COMING SOON

SiS: Adventures in Competing – Week 7: Exercise

WEEK 7: Exercise

In our seventh episode of our Adventures in Competing Erica, Stephanie and I share some of our knowledge about exercise. I talk more about exercise, picking up where we left off last time we focused on exercise. I go through weight lifting for your specific goals, different types of cardio and finish off with cooling down… just like you should 😉

Rose Blackman – Young Professional – Eat Clean, Train Dirty, Think Nerdy

Stephanie Laurendeau – Stay at home Mom – Decide, Commit, Succeed

Erica Willick – Finance Exec & Mother – Strong Body-Mind-Life

COMING SOON

SiS: Adventures in Competing – Week 6: Nutrition

WEEK 6: Nutrition

This week Stephanie, Erica and I talk about nutrition and compeition diets. At just over 6 weeks out we are reaching the half way point in the 12 week prep and the diet has to tighten up. For me this means carb cycling and dropping calories (just a little). I explain what carb cycling is, how it works, and most importantly how to do it!

If you want to know more about carb cycling here are some useful resources:

Jamie Eason’s Phase 3 of Live Fit Trainer incorporates a similar protocol to the one I use.

Bodybuilding.com has lots of great articles on carb cycling

Bella Falconi does a good job of explaining carb cycling for fitness enthusiasts

Rose Blackman – Young Professional – Eat Clean, Train Dirty, Think Nerdy

Stephanie Laurendeau – Stay at home Mom – Decide, Commit, Succeed

Erica Willick – Finance Exec & Mother – Strong Body-Mind-Life

COMING SOON