That Prep Life Tho...

Almost at 14 week out point in my bikini competition prep. My show date is November 4th - not too long to go now!

The most recent check-in I had with my coach went very well. In terms of leanness and nutrition, we are on schedule and only need to make some minor adjustments. My goal at this point is to put on more lean muscle mass (in certain areas: shoulders & back) for the remaining weeks.

We are going to increase my protein intake a notch and because of my plant-based diet that means a slight increase my carbs as well - ooook girl - not complaining!

One of the most amazing things that has come to my attention while being on a plant-based diet prep is...

OK wait! Back the truck up!

Now is a good time to mention that I am in no way shape or form a doctor, nutritionist or dietitian. My results are mine as an individual and come from 10 years of playing around with my diet and exercise regime. Unless you literally, have had the same life experience, body mass index, genetics, metabolism as I have - which is impossible - even if you were my long lost identical twin - your results will vary!

Now, to carry on from where I left you to go on a rant. The thing I have found - for me - is that on a plant-based diet, my body has become incredibly more efficient at burning fat and seems to have increased its ability to use nutrients for energy and muscle growth. I have never, in my life, been able to stay so lean while at a particularly high (for me) caloric and macro nutrient intake.

There is a 4 month difference between these photos and some significant life changes.

Left (1 month before going plant based): At 130 lbs, 25% body fat, I ate meat and animal products keeping within a strict high protein (150g), low carb (100g) and low fat (25g) diet plan. I lifted weights and did circuit training daily. I ran or did some sort of cardio for 45 minutes everyday and kept myself in a caloric deficit of 1300-1500 calories per day. I had low energy, and drank coffee pretty much all day (at least 2 extra large in a 24 hour span - and I could have gone to sleep after drinking them). I was not fat, I did not hate my body, but my progression in terms of physique and strength were at a stand still. Despite how hard I was working out and how strict I was with my diet, I figured, this must be my new post-pregnancy body (which, in terms of wanting to compete, I found discouraging). I stayed in this plateau for another month until my life changed and I went plant-based (I will save that topic for another blog - oh but its coming for you!).

Right (3 months after going plant-based, my current physique):

Please keep in mind I am sharing my information so you can see the difference between my strict diet as a meat eater and my current plant-based life. As well, this may give you some insight into how things work while on prep, if you are interested in that kind of stuff ;).

**My macros are for my individual needs - your macros for your goals and your body are going to be totally different.

Body Stats

Height: 5"6 Weight: 123 lbs

Body Fat: ~21%

Macro Nutrients

Daily Caloric Intake: 2000-2100

Daily Protein: 130 grams

Daily Carbs: 180-220 grams

Daily Fat: 45-60 grams

Daily Water Intake: 5-6 litres (this is very important)

Daily caffeine intake: 1-2 measured cups - max

**These numbers are subject to change throughout prep especially as I get closer to the show.

My protein sources include: beans, lentils, tofu, spirulina, tempeh, vegan protein powder, dark leafy greens, hemp protein, quinoa, nuts and seeds. As you may already know, a lot of these foods also include fats and carbohydrates. So when I am trying to source my fats and carbohydrates, I choose those which include the highest amount of protein per serving. I have found, however, that if you just eat a wide variety of different foods - you will get enough protein without even trying. Plants have protein ya'll - like seriously!

Supplements (while on prep):

Vitamin B12 complex - morning

Magnesium - morning

Zinc - morning

Vitamin D - morning

Ashwagandha powder - in my morning wake up shake

Branch Chain Amino Acids - intra-workout

Digestive Enzymes - 2 x daily with breakfast & dinner

Glutamine - post-workout

**Note: none of these are necessary while on a plant based diet except B12 .. and Vitamin D if you live in Canada (haha ... our winters tho..).

Workout Split

Day 1: Shoulders

Day 2: Glutes & hamstrings

Day 3: Back

Day 4: Triceps & Biceps

Day 5: Heavy leg day

Day 6: Rest - yoga and stretch day

Day 7: Back & Shoulders

I throw in abdominal training twice during the 7 day split and light chest work once. Stretching happens before and after every workout! I do cardio (usually Stairmaster) for 20 minutes before my workouts to warm up. I am often on the move during the day (running after Jack) so my coach and I decided my cardio routine, for now, will be minimal. #thankyoumomlife

FYI: I often split up my workout during the day to accommodate Jacks nap schedule so that I workout from home while he sleeps. There is a daycare at my gym I will often use as well, which he loves.

On August 3rd, I was in to see our family doctor. We discussed my recent change and my plans to compete, so, we decided to run a blood panel.

Note: mild low neutrophil count is not indicative of anything unless other white blood cell perametres are abnormal - or if I have symptoms.

As you can see, after 3 months of a strictly plant-based diet my blood values are all within normal range (my most recent bloodwork before this was from when I was pregnant with Jack so not a good comparison of my baseline values). I haven't developed anemia (low red blood cell count), no B12 deficiency and no thyroid hormone imbalance. We decided that checking my estrogen level was not necessary at this point as my menstral cycle is normal - which, to her means things are working. If Al and I decide to have another baby or have any fertility issues in the future, we will check it then.

My hope for this prep and competition is to bring the very best version of me - to my to my everyday life, my workouts, nutrition and to the stage. My promise to myself is that it will be the healthiest version of me.