12 weeks from 1st bikini show lunch

12 Weeks From Show: Body Fat Reduction

Twelve weeks out from my first bikini show. This is where everything gets dialed in. For instance, I had measured my body inches once a month. Now it has been updated to do every 2 weeks. This is to help determine the minute changes depending on how my body is reacting to the physical workouts and the meal plan. The schedule for weights, cardio, and abs remained the same from last week. The meal plan’s micro nutrients were updated to lower carbohydrates (carbs).

  • Physical training
    • Weights
      • 6 days a week
        • 2 days of legs
        • 2 days of shoulders
        • 1 day of chest
        • 1 day of back
    • Cardio
      • 3 days a week
        • 3 day elliptical with a leg band – 20 mins
      • 3 days a week
        • Sprints on treadmill – 8 intervals
    • Abs
      • 3 days a week
  • Meal plan
    • Macros– Daily Macros in grams (g)
Macros Fat (g) Carbs (g) Protein (g)
Week 14 41 229 180
Week 13 33 169 163
    • Water
      • A minimal of 1 gallon a day
    • Sodium
      • Increased for 3 of the 5 meals daily
  • Earned meal
    • Removed
  • Lesson
    • Importance of sodium for show prep
      • As I read articles, the discussions regarding sodium would also include the importance of water consumption. Reportedly “back in the day” competitors wo12 weeks from 1st bikini show lunch preparationuld lower the sodium and water. Then their muscles would look flat on the day of the show. Continuing to consume sodium and water allows for the muscles to look fuller on stage.
      • Over and over again many articles discussed how the body regulates sodium very well and not to make any very dramatic changes daily and allow the body to do its thing.
      • Cramping – since many articles were about sodium and water, they did mention that cramping while on stage is a side effect of lowering both the water and sodium.
      • Over all I learned to keep drinking water and having sodium in my meals.

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