NPC Bikini Contest Prep | 11 Week Out Recap & New Short Hair
Thank you so much for your supportive comments on my Bikini Contest Prep | Here We Go Again post. I’m excited that you want to follow along and read my updates here. It encourages me hearing about your journeys and knowing that we are getting in shape together. I’ll be doing a weekly recap and since I’m currently 10 weeks out from my NPC bikini contest, I’ll be recapping the previous two weeks.
But first, can I show you my new chopped hair?! I’ve been growing out a bad cut where the front was about shoulder length and the back was seven inches longer and the two couldn’t really be blended in a stylish way so I figured, let’s just cut it all off. Kinda drastic I know, but I was hardly ever styling my hair each day because I never liked how it looked anyway. If you look at most of my pics from our girls’ weekend, you’ll see I had my hair up in a high ponytail most of the time. My hairdresser did a slight angle so the front is a couple inches longer than the back and added in some layers for volume. My front bangs are still shorter than the length, so she angled those around my face.
It’s only been a couple days, but already I feel like my hairstyling life is so much easier! I love long hair and mine grows fast, so we’ll see how long I keep it short. Throughout the summer for sure! But, I warn you, a cut this length only makes a short little low ponytail. I’m definitely not used to that when top knots were a former staple for me.
Oh, and as for the color, my hairdresser does partial foil highlights, but this time she did my whole head. We alternate adding in light and dark blonde to keep it multidimensional.
Pro Dri-Fit capris | training shoes (these shoes are for weight lifting or runners who like a barefoot feel; you might not like them if you prefer a very cushioned runner)
These bright pink, yellow and black capris are my current fave. I don’t know why, but I used to always wear blue or black to workout in, but now that I’m finding all these bright colors, I’m digging them! If you’re going to be in workout clothes all the time, you might as well wear ones you look and feel good in.
I find with Nike though, that one size up from what I normally wear works best. For example, I’m usually an XS in tanks and capris, but I’m wearing the small in both of these. The tank is not my absolute favorite style of Nike tank- something about the material makes me a little self conscious, but that’s why I got one size up. But, the hot pink and yellow swish goes so perfectly with these pants, I couldn’t resist. Plus, I keep telling myself, in a few weeks, you’ll really like how you look in this tank. I really like the Nike Pro Hypercool 2.0 dri-fit tank for fit and feel.
At 12 weeks out, I was about 23% body fat with a goal to get down 1% a week until the competition. Ideally, I’d compete at 10%, but I’m not sure I can get there in time. My trainer will measure my body fat every week with a 9-point caliper test and I’ll do the In-Body Analyzer body fat test once a month. The In-Body is the most accurate, but it costs $40 at my gym, so I’m only doing that one monthly. Here are my results so far:
April 17, 2015 (In-Body Analyzer) = 107.1 pounds & 22.5% body fat
April 22, 2015 (Caliper Test) = 108.6 pounds & 23.5% body fat
I have last year’s competition to compare my results against, and last year at 10 weeks out, my trainer measured me at 21% body fat. This shows I’m close to where I was last year, but we’re tweaking a few things to make this contest prep better.
Week 11 (this last week) was harder since my grandma was visiting and so I didn’t workout 6 days and my food wasn’t as consistent as it needs to be. (I’ll share my bikini contest meal plan tomorrow.) I remember that it takes a couple weeks to get into a good groove with the food, and I’m nervous that I haven’t lost body fat in the last couple weeks because my diet hasn’t been on point. It’s really hard to consistently lose body fat while maintaining (or building) muscle, but it can be done if your diet and workouts are perfect.
I’ll be training with my trainer three days a week, but this week he went out of town for a competition his client was in, so we only did 2 and he wrote out the third workout for me (which I will do on Monday since I didn’t get to it this week). Then, he wants me doing 6 days of cardio, 40 minutes each. On the days we train together, I do 10-15 minutes of cardio before we train, then 25-30 minutes right after. I use my heart rate monitor to make sure I’m keeping my heart rate up while I exercise. On the three other days, I do my cardio right after I drop my son off at school. I should have one day to rest, usually Sundays.
Monday: Train Legs + 40 minutes cardio on treadmill
Like I mentioned above, I didn’t do 100% on my food this week. Twice I had Starbucks (iced tall two-pump mocha), went to Zoe’s kitchen once (shrimp kabobs), ate fajita beef from El Tiempo, hummus, and put sun-dried tomato pesto (with canola oil) from Sprouts on my chicken several times.
I can rationalize how I wanted to take my Grandma to those restaurants and stopping into Starbuck’s was a fun treat while we were out, but while on bikini prep, those kinds of things will only keep you from reaching your goal. You have to be super strict with your food to see the results in 12 weeks.
CHANGES FROM 1ST BIKINI PREP
I have last year’s competition to compare my results against, and last year at 10 weeks out my trainer measured me at 21% body fat. This shows I’m close to where I was last year, but we’re tweaking a few things to make this contest prep better.
cardio | training
Last Year : I didn’t up my cardio until about 6 weeks out, and then I was doing it 4-5 days a week, 45 minutes each.
This Year: I’m doing cardio 6 days a week, 40 minutes each starting 12 weeks out. We are changing this because last year, at 6 weeks out, I was still at 19% body fat and I needed to lose more and I had only lost .75% from Week 7 to Week 6 due to my “cheats”.
Last Year: Two of the things that kept me from placing higher last year were: 1) I needed to be leaner (less body fat) and 2) my booty needed to be more muscular and tighter.
This Year: We’ve been doing a ton of glute training to focus on that area.
Let's be friends!
Subscribe and enjoy exclusive content delivered directly to your inbox!
Last Year: I was eating cheerios at night for a few weeks and not drinking my protein shake for my last meal. I also don’t think I drank enough water.
This Year: I don’t even keep cereal in the house, and I love my Chocolate Muscle Egg (chocolate egg whites) that tastes just like a cup of chocolate milk, so I have no trouble drinking that as my last meal before bed. I still need to ask my trainer exactly how much water a day I should be drinking. I think it’s a gallon. I easily drink 48 ounces during my workout/cardio session.
Last Year: I learned quickly last year that if I didn’t get a good night’s sleep (7-8 hours), I was a mess at the gym the next day. I would be fatigued and the workouts were killer.
This Year: I aim to get in bed about 9:30 – 10 p.m., since I wake up at 5 or 6 a.m. most mornings. I don’t drink coffee after 2 p.m. since it will keep me awake at night, even if I’m exhausted.
10 WEEKS OUT
I’m already nervous because I feel like I looked more toned in the 12 week photo than I do in this 10 week photo from yesterday (May 3, 2015). But, I’m determined to stick to my meals this week and get my workouts in since I get my body fat measured again on Thursday (May 7, 2015). I’ll report back on my 10 Weeks Out update next week.