dani@prophysique.com

Life During Bikini Prep – Week #1 Recap

Life During Bikini Prep – Week #1 Recap

After week #1, I’m happily surprised with how great I’m feeling!

But first, I have to be honest and vulnerable here for a moment to give some back ground info…

The last couple weeks before I was suppose to start prep I was really struggling…hard.

With the stress of our big move, I was really contemplating on backing out of my decision to compete this year. I was not being consistent enough with my macros and my mental mindset was no where near being ready for competition prep.

Fortunately, I have an amazing husband to thank for pushing and helping me through that difficult time.

He knew how important this was to me, and though there would be some difficult times ahead, he assured me he’d be there at my side at all times.

I’ve laid out the following categories to keep things simple to follow along with my journey:

– Training
– How I’m feeling physically
– Appetite
– How I’m feeling mentally
– Current Food go-to’s
– Other

Training: My current training split is 5-6 days a week, with 1-2 complete rest days for recovery.

I also have 2 HIIT training sessions that I get in after I lift weights (was doing 0 cardio before).

I hit legs 3x/week with 1 strength day and 2 hypertrophy. The strength day is all leg muscle groups where as the hypertrophy days are split up by quad and hamstring focuses. Glutes are hit every leg day!

For upper body, I have 1 strength day, 1 hypertrophy, and 1 arm & core day.

If I have days ahead where I’m feeling fatigued and like I need some extra rest, I’ll ditch the arm day and add a few extra exercises onto one of my other upper body days.

Physically Feeling: In the gym, I had more than a couple days where I felt like a beast (the good kind of course). Strength was through the roof and I was lifting some heavy weights.

It wasn’t because I’m taking some new magical supplement, it was because I was much more focused than I have been in awhile.

I’m down between .5 – 1 pound depending on the day, which is pretty average to start. However, I’m already seeing progress in my stomach when comparing progress photos which is usually the last place I see changes in so that’s extremely motivating.

Appetite:
Right off the bat my coach cut my low carb days by about 100g compared to where I was when I finished reversing, however I do get a refeed every few days.

Overall I have no complaints!

I’m definitely not starving myself as I’m still eating an average of over 1,700 calories a day.

I’m hungry when it’s time to eat and I’m pretty satisfied for the most part.

There were a couple nights where I was really craving a glass of wine..but those cravings will soon go away.

Right now my carbs and fats are still high enough to where I have quite a bit of flexibility and room for treats.

I’m still getting my veggies in (because micros are important as well), but I actually enjoy them because they’re very filling and can make a meal much more satisfying.

Mentally Feeling:
I will admit that even the first couple days I moaned and groaned a little about silly things…but by about day 3, I was focused.

Apparently all I needed was a few days on serious dedication and consistency to get me back on the right track, and now I have a completely different positive attitude again which is an amazing feeling!

I’m excited for what is to come and can’t wait to start seeing some big changes to my body.

 

Current food go-to’s:  

I eat pretty much the same thing for days at a time, not just because it’s easier but also because I actually like the foods I eat.

When I do switch things up, it’s only 1-2 out of my 5 meals that I’m changing.

Just a few of the main foods I’m eating currently on a regular basis are:

  • Protein shakes
  • Combat Crunch protein bars
  • Turkey burgers (93/7%)
  • Lean ground beef
  • Sara Lee whole wheat bread (bread slices, burger buns, bagels etc.)
  • Veggies (corn, peas, carrots, brocoli, peppers, sugar snap peas)
  • Jasmine Rice
  • Poptarts (for post workout carbs)
  • Hot tamales or sour patch kids (for intra workout carbs)
  • Kerrygold grass-fed butter

My new thing…sugar snap peas.

Never been hooked on them before but when I saw how much bang for your buck you get on carbs, I was all in.

So far I’ve tried dipping them in hummus and low fat cream cheese.

Ummm YUM!

I also love saving up a few extra carbs during the day so I can enjoy some sweet potato fries with my dinner.

One thing you might notice that is lacking from my list of foods is chicken….don’t all bodybuilders eat chicken?!

Well, most probably do. But I burnt out on it a couple years ago and replaced it with my  Butterball ground turkey.

I change the seasoning each time I cook the burgers to switch up the flavors so I don’t get sick of them.

I also smoke them (instead of grilling) because it makes them last 10x as long.

When you’re doing bulk cooking and making 8+ burgers at a time to last a few days, you appreciate the longevity of some smoked meat!

Other

One thing I want to focus on more this time around is to not just let life pass me by. When I think about my previous preps, the only memories I have are at the end when it came time to getting on stage.

I have no memories of birthdays, weddings, friend & family gatherings etc. because I chose to not participate.

I was too worried about the annoyance of having to watch those around me enjoy foods and drinks that I couldn’t enjoy with them.

I would purposely not schedule anything with friends/family if I could during those months because I wanted to focus 110% on prep.

Just one problem with that approach is I preach how flexible dieting allows you to still live your life and enjoy things in moderation, so this time I’m going to do a better job at practicing that while on prep.

This is my hobby, not my life and it shouldn’t take away from time with those I love.

Yesterday was my grandpa’s 90th birthday party, and almost the entire family was there eating lots of yummy foods that I couldn’t enjoy (not because those foods were “bad for me” or not allowed on my diet, but because I have to measure everything out to a “T”, therefor it’s much easier to bring my own prepared lunch that I know exactly what’s in it in terms of proteins, carbs and fats).

At the end of the day I was very happy I decided to go and spend time with everyone.

I’ve got many busy weekends ahead where things are going to get much more difficult as my shows get closer, but as long as I plan ahead by bringing my own food and arranging my rest days to be on the weekends, it will be just fine.

Grandpa with his Great Grandkids (my niece and nephews)

 

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