BIKINI CONTEST PREP: 3 WEEKS OUT [2023]

Man, this last week was R-O-U-G-H!

In addition to preparing for my time of the month, I was also traveling for the second time in as many weeks and at my highest cardio and lowest macros yet.

Perfect storm for Hurricane Gina?! It wasn’t pretty… (and neither is the my face in this photo, haha – just keeping it R-E-A-L!)

the competition

If you’re new here, I’m competing in The Natural Viking in Bloomington, MN on 9/30/23. This is the same show I did last year, but different than the first one I did in 2018.

My overarching goal is to get my Pro card as a bodybuilder in the bikini class. Ambitious? Yep. Impossible? Nope. I’m all about finding out my personal capacity.

What is a Pro card? It’s a status earned when you take first place in the Open or Masters category of your division (again, mine’s bikini), and I could qualify in either since I’m currently 39 years old and Masters is 35+.

Check out what that looks like for the OCB federation here. You’re also then able to compete for prize money, which isn’t really what I’m shooting for. I just want to see if I can do it!

YouTube update for 3 weeks out – follow me here.

the numbers

Since I’ve competed twice before (and did a mostly okay job of tracking important metrics), I have some data to compare my current prep journey to.

For reference, I round up to 5’9. Part of my strength training goals are to maintain my height, ha!

  • 2018 – 3 weeks out: 147.2 pounds, 19% body fat
  • 2022 – 3 weeks out: 146.6 pounds, 19.3% body fat
  • 2023 – 3 weeks out: 141.5 pounds, 16.9% body fat

I feel fine when comparing this year’s numbers to my previous two shows, but know I could have done better this week, so I’m also a bit ‘meh’ about it. 

I did see a new low, low this week of 140.5, so the 130’s are definitely a possibility and I’m pretty sure this is my lowest body fat % ever… so there’s that!

the numbers

This was my first full week at the below macros and suffice it to say, I was unsuccessful. I batted about 75% – overeating 2/7 days while traveling. 

Current Macros:

  • 130 Carbs
  • 40 Fat
  • 135 Protein

Hopefully I’ve learned my lesson/gotten through the start of my cycle and it will all be downhill from here!

the training

My coach, Peter Fitschen, has me on the following training split (he also sets my macros):

  • Day 1 = Lower + Back
  • Day 2 = Shoulders + Arms
  • Day 3 = LowerDay 4 = REST
  • Day 5 = Back + Chest + Shoulders
  • Day 6 = Glutes (focus lower)
  • Day 7 = REST

While I’d ideally take Thursday and Sundays as my rest days, my schedule doesn’t always work out like that. Most weeks I do strength training plus cardio M-F and cardio-only on Saturdays and Sundays.

My total steps for last week were 131,376 – averaging ~19k per day. It’s an additional ~1k/day week-over-week, with more jogging/running than normal… that might be creating the increased hunger?

Tracking steps is the best way I’ve found to track overall cardio efforts. If I just work at my computer all day, I’m likely to only get in 3k steps.

looking for help?

While I don’t coach other competitors, I am a weight loss coach for hire and my approach is different than any of the fad diets/workout programs you’ll find online. Learn more about my approach, based on life coaching, here.

Also, have you checked out my guide to help you answer the question: Why am I not losing weight? The answer might be different than what you think!

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