Motivation Monday: A Peek into My Personal Training

 

***DISCLAIMER: this post is to give you an insight into what I am currently doing during this season to train for figure. It is meant to inspire and help others, but should not be taken as a replacement for training and/or medical advice.***

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So, normally I am just spouting off ideas of what you can do to reach your goals right? And that’s GREAT….but it may be nice for you to know that I am human (or so people keep telling me) and have goals as well. Today, I’m give you a tour of my training and nutrition plan as is at this moment. Ready to peek into my personal life? Let’s go!

THE GOAL:

I am competing in 2 figure competitions in 2015. The first will be March 28th and the second will be May 10th. If you’re unfamiliar with divisions in competitions, FIGURE are the gals who are lean with a nice amount of muscle definition. I can compete in the Bikini division now, but wanted to push the envelope even further for myself (that is NO disrespect to bikini competitors, ya’ll rock!). So, the goal of the moment is to put on muscle and lots of it. I have to be mindful of nutrition because I do NOT believe you have to put on FAT to put on muscle (call me crazy, but I call it science). I’ll be walking you through both AND give you a link to my workouts as well.

THE WORKOUTS:

Right now I wake up about 3:55 a.m. and START THE COFFEE :) I get dressed, grab my coffee and supps, and try to hit the gym by 4:30 a.m.

My weekly split looks like this:

Monday: BACK

Tuesday: SHOULDERS/ABS/Cardio (maybe 20 minutes)

Wednesday: LIGHT LEGS

Thursday: BACK

Friday: CHEST/ARMS/SHOULDERS

Saturday: HEAVY DUTY LEGS (I usually lift around 50K pounds this day)

Sunday: NOTHING….absolutely nothing. This is the Lord’s day and I use it to worship and rest….and work the church parking lot once a week :)

This split will probably change in a few weeks, but right now it works. I need to grow the width AND thickness of my back, so it gets worked heavy 2x per week. I’m also hitting shoulders 2x per week, but they are responding VERY quickly. Legs are hit twice, once for development and once for conditioning. I added some MMA work last week, but have to be careful with anything that will cause my back to lean out as I am already quite lean there.

Want to see my workouts? I track them ALL at Bodyspace. You can find them under my workouts. Just remember to adjust sets/reps/weights to your goals and current fitness level.

This particular week is an UNLOADING week. Basically, I’m taking the load of exercise down a notch to give my muscles the chance to adapt. I did it this week because I was starting to feel quite fatigued and having a little longer recovery periods. How I accomplish an unloading week is pretty simple: the VOLUME of exercise decreases. I don’t want to decrease the WEIGHT, just the volume. So, for example, I normally do 5 exercises 5 sets on back day. Today I cut the sets to 3. I don’t want to decrease weight, just the time under the load. This will amplify recovery and I’ll be ready for higher volume AND weight sets next week.

How do I know this?

education You know I LOVE certifications! My newest one :)

NUTRITION:

My nutrition stays very steady and I have found what works best for ME. Please note: following somebody else’s nutrition plan can be detrimental to your goals! You have to figure out what works best for you. Below is an example of my plan. I usually have a 50/30/20 split in macros.

Upon waking: 6 oz coffee mixed with 1 scoop protein powder (my fave drink of ALL time)

During morning training: 1 scoop SIZE ON with water

Meal 1: 1 serving gluten-free cream of rice cereal with 1 scoop chocolate protein powder and 1 tablespoon peanut butter

Meal 2: 5 oz chicken/steak OR 7 oz tilapia, 1/2 cup rice, 1 cup veggies

Meal 3: same as #2

Meal 4: 1 apple, 5 oz chicken, 1 cup veg

Meal 5: 7 oz tilapia OR 5 oz salmon, 1 cucumber

Meal 6: 1 scoop chocolate casein/whey mix, heated gently and mixed with 6 oz water and 4 ox unsweetened almond milk (basically protein hot cocoa)

I’ll get into the supplements later (drat!), but will be sharing what I have found to work WONDERS. I do take a multi-vitamin daily and recovery supps. No fat burners or anything excessive though.

As you can see, I eat a LOT! I can maintain my weight easily around 2500-2800 calories (I totally realize this is a BLESSING!) since I reversed myself out of chronic diets and beefed up my metabolism. This SHOULD make cutting a little easier when prep actually starts (around Christmas, cause I’m crazy). I do a reefed when needed, but right now that’s only every 3 weeks or so. I do not have cheat meals regularly as I have found that the more balanced my nutrition the less I crave anything. A treat for me may be some dark chocolate or even a piece of pizza (healthy pizza) and those fit easily into my macros.

Some other GREAT news is that I got my first sponsor (woohoo! Official ATHLETE!) and you can find my page and supps HERE. So check it out, cause the more the page hums the more my sponsors love me :)

That’s the basics. I will be keeping track of my prep on INSTAGRAM and YOUTUBE, with a few rare posts here. Thanks for your love and support!

Michelle

 

 

Encouragement of the Day: Creating HABIT