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 Pakulski.www.mi40nation.com 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, YES...am 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 realistic...am 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 festivities...my 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 :)

10 Weeks Out of UFE Vengence in Calgary

WOW,  has it EVER been a long time since I've blogged!! I find it easy to talk talk talk when it comes to competition prep. Seriously, everyday is a new challenge and experience. The off season though, it pretty darned boring! I was finding it really hard to think of anything good to say! HAHA

During my time off I've started an AWESOME 60 day challenge with my Sisters in Shape.

The first group through is just finishing up, and it went AMAZING!! What a great group! :) Many are continuing on with us for more amazing workouts, meal planning, education and support on making health part of your everyday lifestyle!!! If you want to check out the details, head on over here :)    

OPERATIONLEAN



I've spent November till now DESPERATELY trying to put on some muscle for this next competition in May. The judges notes from my last competition stated that I could use more size in my shoulders and legs, to make the appearance of a smaller waist. I KNEW I needed a smaller waist! I always struggle with that area. Since it was a much shorter timeline that I would have liked, I did a fairly aggressive building phase, and had to let go of staying lean!! Wow, do I ever have a hard time with this phase!!! I like being lean, hence my blog name ;)

This was in NO WAY an unhealthy REBOUND that you hear of with fitness competitors. It was planned and controlled. I had a lofty goal of putting on 7 Lbs of muscle, and I've already put on more than 8!!! YAY....this is the time that I wish THIS photo wasn't accurate....HAHA,

Do you think 8 lbs over my whole body will look ANY different?? I'm thinking not really, but I HOPE SO!!! I've been working REALLY hard, and even though I was able to eat a tonne of food, it was all still very clean! I didn't throw in the towel and eat junk.....

So, I'm now starting my lean out phase and have started a carb cycle. Low days are 1700 calories and high days are 1900...my days off are 2000 or 2400 depending on how I feel. If I feel like my workouts are getting weaker, I take in 2400 and HIGH Carb. If my workouts are feeling strong, I do 2000 calories and Low Carb. I have also added a couple of 10 minute HITT sessions and one 20 minute HIIT session with longer rest periods of course, otherwise there's NO WAY I'd be able to compete 20 minutes of HIIT! HAHA

My pictures at this point of prep compared to last prep are looking pretty soft, which kinda psyches me out!! HAHA, but I looked like a stick on stage last time, so maybe it'll be better if I don't get quite as lean this time! LOL And geeze I still have 10 weeks! I know now, that for me LOSING is the easy part...putting on muscle is my new challenge for sure!!!

Here are the progress pics!!! AHHHH, be gentle! ;) I swear I'm chubbier this week than I was last! HAHA, but the callipers say otherwise! Bring on the FUN, I love the lean out phase...other than cardio ;) Man, I can't wait to get my tan on! (sorry I forgot to pull the curtain, kinda distracting!)

What I've been eating recently!! (BUILDING PHASE)

Hello Bloggers!! LONG TIME NO SEE!!! My blog has been falling too the way side the past while, but I've got a goal for the new year to get it more consistent!! :)

I've had a lot of questions as of late on my Facebook page www.facebook.com/operationcompetitionlean about what a typical day of food is looking like for me.  It's about time I take the time to share!!! It's hard, because my diet can change week to week depending on my progress! 

Before I go into my daily plan at the moment :

I can't express enough how important results based decision making is! If you are eating a certain way, trying to achieve a change, and nothing is happening, GUESS WHAT!!? Something has to change! You can't keep doing the same thing and expect anything to change. AND you have to be consistent. If you aren't being consistent, what are you going to change right??

Being in a building mode right now, I HAVE been seeing changes every week. I've been putting on weight slowly which is exactly what I want...therefore, my diet and supplement routine has remained the same for a while. I have to add, that I HAVE put on some fat too. (as much as I hate doing it) It is VERY hard to gain muscle and lose fat at the same time. You can try, but I can almost guarantee that it will be such a long process that you'll lose momentum, and that in the end you'll just be spinning your wheels. I know now that I can lose fat, so I'm losing my inhibitions and just giving this building phase everything I've got, and I'll worry about the fat later ;)

Now for the diet:

I'm following a 40/40/20 split (Pro, Carb, Fat) and I'm keeping most of my carb meals after my workouts. I also have my last carb meal before bed to help with sleep! I have a macro breakdown for each and every meal, so calories don't matter as much as meeting those guidelines. HOWEVER, for those of you that must know, when I put everything into my fitness pal (my user name is smackid if you want to follow me) I'm usually in and around 2100-2300 calories /day. My weight gain is levelling off right now, so I'm thinking of upping the calories again!

I have a pre, peri and post workout nutrition protocol. This is eliminated on non workout days, which creates a bit of a calorie cycle. i.e I consume more calories on workout days than I do on rest days. If I workout 2x in a day....very seldom, but sometimes....then I double the workout nutrition meals. Each workout gets that fuel.

So here it goes!!! 

Each meal has 25grams of Protein, and the Carbs and Fat Vary depending on the meal. Each meal has two cups of veggies added! (usually green beans or broccoli steamed) Throughout the day I have 2 greens drinks, sometimes more. And my day starts off with a full lemon in a litre of water.

Meal 1 (Protein and Fat) Meat and Nuts Breakfast-Ground turkey, one full egg, 1/4 an avocado

Pre Workout Nutrition: 2 tsp of Coconut Oil, Coffee

Post Workout Nutrition : (Protein and Fast Digesting Carb) Protein Shake and Banana, Rice Cakes

Post Workout MEAL (Protein and Slow Digesting Carb) Egg whites and Oatmeal with Fruit)

Meal 2 (Protein and Carbs) Large salad, spinach, romaine, sautéed peppers,onions and mushrooms       and 4oz Chicken, dressing is usually balsamic vinegar...with rice, yams or rice cakes

Meal 3 (Protein and Fat) 3oz beef with veggies, OR 4oz chicken and celery with 1TBSP of almond butter with veggies

Meal 4 (Protein and Fat) same as meal 3

Bedtime Meal (Protein, Fat and some Carbs) Usually greek yogurt with Almond Butter, Cocoa and some sweetener OR Cottage Cheese blended with the same mix ins ( I probably shouldn't be having dairy at all, but this is how I deal with my sweet cravings!!)

Sorry I'm not better at taking pics, but you get the idea! ;)

When I start a cutting phase, I will post that diet as well!!! Please comment below or on my Facebook   page if you have any questions...if you are thinking it, then someone else will be too. Please share, the more people I can reach the better, but I need your help to do so! ;)