Journal of a Bikini Competitor

[Lau91]

Right starting a new journal im hoping it will keep me on track over the next 3 months of off season before starting prep in January in hope to compete again at the end of April at the UKBFF in Portsmouth.

The plan over the next 3 months is to eat health and build a little muscle. Hoping to stay around the 9 stone mark meaning i dont have as much to loose come january.

Im hoping that by posting my diet and work out it keeps me motivated. Im going to follow a diet as this seams to work best for me. Its going to include 6 meals a day with a few cheat meals during the week or weekend depending what shifts i am or plans i have. Ive found that i work better when i have something to follow so this is the plan -

meal 1 - 1 scoop whey, small amount of cashew nuts
meal 2 - tuna salad
meal 3 - chicken salad
meal 4 - 1 scoop whey, 30g oats
meal 5 - 1 scoop whey, 40g cereal PWO (if no training cereal will be swapped with small amount of cashew nuts)
meal 6 - 4 eggs


All food i like and food which i can eat at work easily. I am keeping sugar out of my diet as ive got use to having sweetner in tea and on porridge so it seams silly to start having it again.

Im also going to follow a training programme of legs, push and pull which ill rotate through. Hoping to get to the gym 3/5 times a week depending on shifts. Hoping to do around 30 minutes of cardio before or after each session. sessions look as followed

legs
10 mins bike alpine pass
box jumps 3x15
lunges x100
leg extentions 4x20
squats 4x20

push
DB chest press 4x15
Push press 3x12
Dips 3x12
lat raises 3x15
rope extentions 3x20

pull
pull ups 3x15
deadlifts 3x12
DB rows 3x15
wood chop 3x15
DB curls 3x20

Obviously tweaks will be made if needs be but hoping to enjoy these next 3 months and looking forward to enjoying training again.

 

[Benicillin]

All the best Lauren!

 

[lancashirerose]

Good to see you here again. You plan looks good, I presume you don't mind all that whey - some find it's not very filling but sounds as if it's good for when you are at work.

 

[Lau91]

Yeh my job means that Its never definite that I can have a break so the shakes come useful as I can just neck it or even take it in my handbag if we're out on a trip. If there is time to make food on my days off ect i may change it up but will write it up on here. Hoping that it keeps me on the straight and narrow as I found having a journal really helped. 3 months isn't long at all and im hoping that it will benefit me a lot in January

 

[MikeX]

I can just neck it or even take it in my handbag if we're out on a trip.

Note to self, Buy Handbag.

Good luck with goals

 

[Lau91]

Note to self, Buy Handbag.

Good luck with goals

I'm after @jacko89 6 pack bag but I dout I've got much chance as he rarely leaves the house without it!

 

[Stephy]

good luck! i'll be following! bikini/toned is the look i like the most so good to read journals

 

[jacko89]

Hey, your hot. Wanna hook up? We should do it.

Oh wait.....its you.....

 

[Greyphantom]

nice one Lauren will be following as always and be there to shout at ya come pompey...

note to self - avoid going out with @MikeX when hes got his new handbag

 

[Lau91]

Today's gone well, felt better for eating healthy.

4sets of 15 pull ups instead of 3 on res no.15
3 sets of 12 deadlifts 30kg, 35kg, 35kg
3 sets of 15 DB rows at 5Kg
3 sets of 15 Wood chops at no.1
3 sets of 20 DB curls at 3kg

Also added 3 sets of 20 mid cable rows on no.1 into this pull session

25 minutes of cardio on the cross trainer


Training was alot more enjoyable and I felt like I wanted to be there - let's hope it continues!

 

[JimmyF]

Good luck with it, diet looks good!

 

[CJ]

Good lick with goals lauren..will be following girl

 

[Merat]

Best of luck Lauren! Looked great in the pics I saw from the last comp

 

[Lau91]

Thanks all, really looking forward to this

 

[Stephen]

Hi Lauren, just having a quick look through, recent show pics look good and id agree with trying to add a little size, best of luck with it

Do you think that your body will pretty much remain ketogenic for the duration of your diet? Maybe ivd misread the diet but it appears your going to be on circa 40g carbs 3 days a week. I understand why your timing your carbs around your workout bug im concerned youll remain in keto.

ive got two concerns with that, firstly building muscle while keto is difficult to say the least and also what manipulations will you make come prep time to shift the body towards burning more fat besides doing more cardio?

Hope that doesnt come across as negative