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

 

 

Welcome 2014

 

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Hello Fit PEEPS! Welcome to 2014!

This is it right? This is the year that it will happen. What adventures have you planned? And are you ready for them? I’m going to take you on my very own adventure once a week. Each week you’ll be able to follow my journey to the big stage in Figure Competition and I’ll be giving you an unfiltered view of the prep work. So, let’s get started :)

Last night I met with my Figure Coach, the gorgeous Brandi from Metroflex in Houston (I recommend them if you’re in Houston or Plano!). Before I move on, I know the question of “Um, you’re a trainer why did you hire somebody?” might be on your mind. The answer is pretty simple: I wanted somebody with this particular specialty AND hiring somebody with the industry know-how to make some changes in my body. Sometimes, even the smallest of changes in your training and nutrition will yield BIG results.

OK, so I was thrilled to discover that my body type will work well for Figure :) with a few adjustments. I have about 18 weeks before my show in May and we laid out the game plan. I ordered my meal plan since we all know by now that the food is EVERYTHING! I’ll be eating 6-7 meals per day and ingesting 2 gallons of water as well. My meal plan will actually be tailored to my blood type (research shows this to be a great way to lean out safely), and it will be gluten-free. Why gluten-free? Again, it boils down to research. Gluten can promote inflammation and since I struggle with that already and I am a woman, it will be beneficial for me to give it up. I also plan to drop ALL sugar, even the healthy alternatives of Stevia and Xylitol. Why? RESEARCH! Do you see a trend here? By dropping all sugar my body will eventually stop craving it which will make prep a little easier.

Training wise I will be focusing on building my shoulders and back while conditioning the rest of my body (especially legs). This means my workout split will change as I will have 2 heavy shoulder days per week and 1 heavy back day (these can change as we progress) along with fasted cardio and conditioning for the whole body. May sound like a lot, BUT I am in a position to take the slow and steady route and make sure I stay safe and injury free :) .

So, prep has already begun! I woke up this morning and did some fasted cardio + conditioning in the form of kickboxing (MY FAVE: Turbo 55), have refueled and am planning a great family day. My journal is already inked with supplements, workout, and food intake. I plan on earning every step and coming home with some bling to display :) My first NPC seminar is THIS weekend in Plano, TX. We’re picking up a new dog, so it all works out. AND my Musclemania seminar is the 25th of this month at Metroflex (seriously, check them out!).

Wish me luck and stay healthy in 2014 y’all! Train hard!

Michelle