©2018 by Smith Health Optimization LLC


Breakdown of what I'm doing for my bikini prep in week 3 of 19: some turbulence expected

November 6, 2017

November 6th 2017, Monday. 16 weeks and 8 days out from my next bikini competition. (3 weeks in)

Wt: 157.2 lb (down 0.8 lb from yesterday), 31.5% body fat (0.2% drop from last week)

Current Macros: 150 grams carbs, 50 grams fat, 170 grams protein

Training today: Jen Jewel’s Lower Body Blast (https://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Superset:+5+sets&Sets%5B%5D=0&Exercise%5B%5D=Dumbbell+step+ups:+12-15+reps+on+each+leg&Sets%5B%5D=5&Exercise%5B%5D=Cardio+burst:+2+jump+squats,+3+push-ups&Sets%5B%5D=5&Exercise%5B%5D=Dumbbell+Bulgarian+Split+Squat,+12-15+reps+on+each+leg&Sets%5B%5D=5&Exercise%5B%5D=Superset:+5+sets&Sets%5B%5D=0&Exercise%5B%5D=Leg+press:+3+sets+of+10-12+reps+and+2+sets+of+15+reps&Sets%5B%5D=5&Exercise%5B%5D=Burpees:+15+reps&Sets%5B%5D=5&Exercise%5B%5D=Dumbbell+walking+lunges:+4+sets+of+15+reps+on+each+leg&Sets%5B%5D=4&Exercise%5B%5D=Optional+Bonus+Booty+Burn-Out!&Sets%5B%5D=0&Exercise%5B%5D=Superset:+4+sets&Sets%5B%5D=0&Exercise%5B%5D=Barbell+Hip+thrust:+15-20+reps&Sets%5B%5D=4&Exercise%5B%5D=Dumbbell+jump+squat:+15-20+reps&Sets%5B%5D=4&TotalExercises=12&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Jen+Jewell&name=Lower+Body+Blast&pdf=yes)

              I wanted to give you all a brief overview of what I am doing right now in the early stage of my prep. I started early this year (over 18 weeks out) for several reasons. First of all, my goal is to drop a little over 25 lbs and hit the stage at my leanest ever of 130 lbs and 14 % body fat in April of 2018. Second, I have zero interest in crash dieting, slashing my carbs and fat to sub-livable levels (which I define as less than 75 grams of carbs and 30 grams of fat), and doing 2 hours of cardio everyday. Don’t look so shocked, it’s been done by many competitors that have come before me (and I nearly reached this my first time doing a prep. Spoiler alert: it didn’t work, I crashed well before stepping on stage). Taking my time and pulling the weight off at an even clip (as even as any weight loss can be – remember to trend over time as ups and downs are part of life) and having more wiggle room in my ability to titrate my carbs/fats down and my cardio up will result in more lasting results, shock to the system, less metabolic damage, and keep the skin tighter as the collagen has a chance to respond and tighten up as the body fat melts away.

              So you can see my macros I go by every day up above. My meals I keep very simple:

Meal #1: 12 oz egg whites with 2 tbps guac and salsa with a slice of Ezekial bread with ½ tbps grass fed butter, coffee with 1 tsp sugar free syrup and ¼ cup almond milk (X2 total).

Meal #2: 1 cup low fat organic, grass-fed cottage cheese and one small apple (preferably organic).

Meal #3: 4 oz shredded chicken (I slow cook a whole organic chicken from Costco in my large crockpot and shred the meat for my meals for the week), 5.5 oz organic broccoli (frozen from Costco), and either 1 cup basmati rice (cooked), or 1.5 cups mashed baked sweet potato.

Meal #4: 3 scoops Naked Whey protein powder, 2 tbsp PB fit with cacao and 2 tsp sugar blended in ice water OR 1 protein bar (Quest or the Kirkland brand knock-offs)

Meal #5:  4 oz grass-fed lean cut steak (my boyfriend is in charge of this one, he seasons and puts a big roast on a Trager and OMG), 3 cups organic spinach, 2 tbsp kimchi (or other fermented cabbage salad, such as the homemade one I just put together), 6 cherry tomatoes, ½ tbsp. olive oil, 1 tbsp balsamic vinegar, seasoning to taste (salt, pepper, lemon pesto seasoning from Yoke’s) with a small apple for dessert

              I also take in 1 gallon of water a day. I have a half-gallon water jug from Complete Nutrition I fill in the morning and put 1 scoop of bcaas in, and then do the same thing at noon. The bcaas are helpful to muscle retention, especially during a calorie deficit and training harder. Plus I just feel less run down when I am taking them in all day.

              Pre-workout: yes. Right now, I’m using BSN N.O.-Xplode. Gives me just a little knudge to help me get through these killer workouts I’m putting myself through.

              Mental game: the keystone of anything you ever try to do. I’m reading Psycho-Cybernetics right now (HIGHLY RECOMMENDED). Your inner self-image, if it does not align with what you are trying to accomplish - i.e. you are trying to lose weight, but your inner self-image is still a fat girl/guy - your outer image will eventually get back to that inner image. This is the most important aspect of body transformation, or any transformation for that matter. READ IT, LEARN IT, DO IT. REPEATEDLY, DAILY.

              I am training nearly every day right now, either weight lifting and/or cardio. My week on work (seven twelve-hour day shifts 6:30am-7pm) is tough to keep up my energy, especially towards the end. I’ve been making adjustments to my training schedule for this reason and it seems like I’m having to change things around every 2 weeks. That’s ok. Like a plane that takes off and has a specific destination, during flight it is constantly having to adjust in order to keep going toward the destination, never is it a straight line.

              So that’s the quick and dirty run down of what is going on right now. I will go into more depth later and specifics on why I do what I do and how I’m planning all this out on my own. Stay tuned.



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