Tomorrow is the day. I can't believe I'm not measuring time in days anymore. Tomorrow I'll be competing for the first time in the bikini devision.
Am I nervous? Not really. As I said in one of my previous journals, the stage is not that important to me. Am I happy? Oh yes. Tomorrow I can finally say 'I did it'. I'm more than proud and grateful for all the people who supported me.
This journey was amazing. I've learned lessons I wouldn't have learned without this prep. I grew beyond my limits. Competing made me look past the basics of nutrition and exercise. I started examining all the details, every feeling, everything my body and mind wanted to tell me.
When I'm looking in the mirror I see more than a good physique. I see a more grown up woman, a woman who is tougher than she thought she could be, who is surprised by her own strength. I've learned to handle weakness, struggle and to control hunger. I've learned to handle shit I don't want to do, to get work done despite the fact that I was lacking concentration.
But to be completely honest: I couldn't have done this all by myself. Support is important. People who may not understand why you're doing this, but believe in you and want to see you succeed.
I've shown you that there is always a healthy way - no, competition prep doesn't have to be unhealthy or harm your body.
What happens tomorrow doesn't really matter to me. I've already won.
I got to know people who really care and helped me, although I just moved to London a few months ago. My loved friends and family back in Germany where also always there for me. Tried to understand the journey I'm going through and tried to help wherever they can, even though they don't understand why I'm doing this.
Our community online is so strong and the love I received is overwhelming and touches my heart.
And then my husband. To me it's one of the best things that we test ourselves constantly. We don't just settle. We improve. As individuals and as a team.
It was a competition against myself - 16 weeks, every day. To show myself what I'm really capable of, to go above my limits and out of my comfort zone. And who can say he/she won a competition against their own mind?!
If you're going to compete, please don't focus too much on the placing. There is so much more! Go on the freakin' stage and celebrate your success the past few weeks. Celebrate the struggles, ups and downs, the support you got and the new things you've learned. That's what it's all about.
Never settle! It's one of the most powerful principles you can live by. Never fucking settle! There is so much to discover.
Every time you decide to work on yourself, instead of taking the shortcut, makes you stronger. Develop your mind by learning something new, rather than watching the news over and over again. Eat healthy, be kind, be grateful! Life happens, so keep going despite setbacks.
Set the standard and continue to raise the bar in your life.
My peak week
So, let's talk about my peak week. There are lots of people in the fitness, and especially in the bodybuilding industry, who say "Peak week is where the magic happens." Oh man, we get that. But no. The magic already happened the weeks before where you worked your ass off to be ready on that specific date.
Of course, there are many little "tricks" to look your absolute best on show day. But to be honest with you, you don't want to try super fancy new stuff in the last week and mess around. This could cause you to just ruin what you've worked so hard for during the past weeks.
Many people want to play with their water or sodium intake... but if you screwed up during your prep and you have too much fat left or lost too much muscle mass, the peak week won't save you anyway.
Peak week is about calming down, relaxing, recovering and focus.
Here are the final facts of the last week for you:
Diet consists of
- 1500 kcal
- 130g protein
- about 35g-40g carbs (net carbs if you're in the US)
- 80g fat
Typical meal plan
To minimise the water retention of my body I decided to cut out dairy and most artificial sweeteners for this week, sadly. You know I love cheese. Hey, what are 7 days, right?
Now here's my competition prep meal plan on a ketogenic vegetarian diet:
Meal #1 (Pre workout): 20 kcal; 0.3gC/0gF/4.7gP
- 5g BCAAs; 20 kcal
Meal #2 (Post workout): 104 kcal; 2.2gC/1.9gF/19.1gP
- 25g whey protein powder; 104 kcal
Meal #3 (12pm): 348 kcal; 17gC/23gF/27gP
- 2 portobello mushroom caps (around 150g); 21 kcal
- 4 egg whites; 68 kcal
- 1 whole egg; 66 kcal
- 120g avocado; 80 kcal
- 10g reduced sugar/salt ketchup; 6kcal
Meal #4 (3pm): 306 kcal; 11gC/14gF/32gP
- 25g whey protein powder; 104 kcal
- 2 whole eggs; 166 kcal
- 5g raw cocoa; 20 kcal
- 50g frozen blueberries; 20 kcal
Meal #5 (6pm): 489 kcal; 3gC/31gF/48gP
- 50g fresh leaf spinach; 15 kcal
- 4 whole eggs; 248 kcal
- 100g salmon filet; 174 kcal
- 150g mushrooms; 24 kcal
- 50g beansprouts; 24 kcal
- 25g spring onions; 6 kcal
Meal #6 (9pm): 114 kcal; 3gC/6gF/8gP
- 20g whole chia seeds; 84 kcal
- 75ml unsweetened Alpro almond milk; 10 kcal
- 5g whey protein powder, 20 kcal
Training split / Time table for the week
Training split has slightly changed, because - well - it's peak week and I don't want to cause too much harm or increase inflammation in my body. Therefore, I'm doing a de-load week. Which means, lighter weights at roughly 60% 1RM. At this stage it's very likely to cause an injury, so I don't want to overdo it.
- Monday: 45 min Active recovery/LISS cardio
- Tuesday: 60 min cardio
- Wednesday: Legs (high rep)
- Thursday: Arms/Shoulders (high rep); Abs + 30min cardio
- Friday: 30min cardio
- Saturday: Rest day, show day
- Sunday: Rest day, cheat day
Supplementation stays the same as last week, but I no longer take Creatine, because my body might hold more water with it.
- 5g BCAAs in the morning before training
- Vitamin C (twice a day)
- Vitamin D3 (5000 IUs per day)
- Whey protein powder as needed
- Magnesium (1g per day)
- Fish oil capsules (2g per day)
And here are finally some pics from my lovely stage bikini by Muscle Dazzle
Follow my whole day, to the minute I step on the stage and when I finally did it:
Tomorrow, Saturday the 29th of April 2017 through our Instagram-Stories. I will keep you updated!
See you next time.
Until then, train hard and eat right!