Friday, 26 September 2014

New Goals Put on Paper, FINALLY

After spending a weekend at the Olympia expo (something I've wanted to do for years) I have a new found motivation that is SO common after attending events like this. You are surrounded for a full weekend, by like minded fitness personalities who have worked HARD to get where they are. Some are just following fitness for fun and well being, others are making it a career. Most, like myself, are a little of both! I've been in a bit of a rut since my last competition. I've been staying on track with healthy eating and feeling GREAT, but I have not set any goals. This was a planned portion of time to "just be" as I call it!! So I've had my time to 'BE", but I think it's time to set some goals again....

If you haven't noticed already through your own experiences, it's super important to SHARE your goals with friends, family, social media. (whomever you choose) This keeps you accountable and subconsciously, helps you stay on track and keeps you motivated!!! I've shared my goals with my husband, but like usual, I also want to share with all of you!!! I will also share my progress as I go along. Results more than likely, won't be as dramatic as training for a competition post baby, but we'll soon find out I guess!! :)

September 25th-November 6th (6 Weeks Bulk)

I've been on a caloric deficit for a while. I find that my body and energy levels are just better this way. I've been slowly increasing my calories weekly over the past few weeks, and should be back up to where I want to be (SMALL caloric surplus) by next week. This will be around 2100-2250 Calories (that's where my surplus has been in the past anyway, we'll see when I get there!) I'm already starting to feel a little sluggish, and sleepy...hopefully my body adjusts soon, because I MISS feeling full of energy! There's no better feeling than a post nutritional cleansed body!

Over the summer I completed an AMAZING program, designed by one of my mentors IFBB Pro Ben This is a muscle building program, however I completed it while in a caloric deficit. I saw amazing definition coming in compared to what I usually have!! I am going to start this up again (40 Day program) next week...this time while eating more food!!! Can't wait to see what kind of changes I see! I probably won't see more definition with the extra calories, but I hope to put on some lean mass, especially in the shoulders.

I've learnt over the past year, that I don't REALLY care that much about symmetry. HAHA For my body to look more shapely, I had been working toward growing my quads and hamstrings....did I achieve that, I happy about it..hmmmmm, actually NO! I don't like the way they look now even though I achieved exactly what I had set out to do! I'll keep em like this for a while, maybe I'll warm up to them, but in the meantime, I'm going with my heart!!! ;) SHOULDERS!!! I've always wanted my shoulders to be at a point that they look muscular thru my shirt, so that's my next goal! ;)

Here is a pic of my shoulder inspiration...well, not only shoulder inspiration, but WHOLE body inspiration.. My absolute favourite all time fitness model Jessie Hilgenberg. I KNOW myself, and my problem isn't sticking to a diet, it's EATING ENOUGH FOR LONG ENOUGH, to but on some muscle!

How am I going to achieve a fraction of this??? FREQUENCY!!! Any many many cycles of this same type of plan. If your trying to grow a specific body part, you have to do more than what you were doing before!! More time under tension, more load and work that part more often. Another lagging body part has always been my triceps, so I'm alternating shoulders and triceps all week, paired with one other body part. All in all, I'll be hitting every body part each week, but triceps and shoulders 3x! Along with eating more food of course, but more about that later.

To keep the fat gain to a minimum, and keep the blood flowing, and just because I've been enjoying it lately.....I'll be adding three days a week of cardio for 20 minutes. Nothing crazy, just easy steady state or intervals.

My marco breakdown during this time will more than likely stay at 40p/40c/20/f MAYBE 40/30/30 if I'm feeling soft. I find my body adjust quickly when I decrease carbs and increase healthy fats.

For now, I have this as a 6 week time period, but if I'm staying pretty lean, I will extend to 8 weeks, and decrease my cut to 4 weeks :)

Nov 7th-December 19th (6 Weeks Cut)

After completing my program, I'm going to start a 6 week cut...or shorter depending on how much body fat I pack on....the goal is to see my abs...I'm sure I will lose them throughout my 6 week "bulk", so I will cut until they are in sight again....I have not yet decided what program I will do for this, but more than likely one of the hybrid workouts we use for our Sisters in Shape 60 Day Challenges. They are KILLER!!! I will obviously share with you the changes I make as I make them!

Calories will be lowered gradually starting at 15xbodyweight, and never going below 10xbodyweight! I will more than likely be following a 40p/30c/30f split or what has worked great for me in the past has been 50/30/20. As your calories get lower and lower, protein becomes more important for more than one reason. Particularly for maintaing the muscle you worked so hard for, and keeping you satiated!

Notice that I have set pretty specific steps to achieve my ultimate goal of bigger shoulders. It's got a deadline, and I'll be measuring thru pictures, weight and mostly how my clothes feel....hopefully having tighter shirts ;) It's I going to put on a huge amount??..probably not, it's not enough time, but progress is progress!! :) Once I hit my deadline, it's time to reassess, maybe I'll learn the same as I did with my legs, haha, that I liked them better before!! But that's a win too right, starting to appreciate what you had to begin with! ;)

Over the next 8-10 weeks, I will share with you my diet, macros and progress in case you want to learn thru my challenge!! :) I always love having others on the journey with me!

Have you noticed how I have this planned out??? YES, I have my cut ending right before xmas calories will be increasing again, just on time, to not feel deprived over the holidays...yeah I know, BRILLIANT!

Are my only goals fitness related?? Absolutely not!! We have SO MUCH going on here in Calgary Alberta, and I'll give you some tidbits here and there!!! We have expanded mine and my husbands company, (working thru the growing pains as we speak)  I've been working hard on my coaching business and website, operationlean and I've also decided to go back to school!!! All the while my daughter had JUST become potty trained, and it seems like school is just around the corner!! ;) Holy moly, please slow time down! HAHA

Until next time my fitness friends!!!

Steph :)

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