Okay, I am at week number 2 of my contest preparation and things are definitely starting to click. I already see and feel a change in my physique, and my mind set has become more present and aware... kind of feels as though I'm off auto pilot which is good.
A big change that I have made is to get up early (currently 6am) and working out early (8am) then focusing on my work. i initially thought that I wouldn't have the energy to train so early in the morning but it has actually worked quiet well for me, I have lots of energy. There are also the benefits of taking care of myself in the morning, starting the day on a positive note and getting the endorphins going. My goal is to get up at 5:00am, I'll let you know how it goes.
My PR person, who I train, made a comment today about my prep, she said that training for a bodybuilding show must be a full time job. I replied that actually if you prepare right, it can be easily fit into a full day. My weight training consists of 3 weekly workouts that last about 45 minutes each, add in 1/2 an hour of stretching and warming up that totals 1 hour and 15 mins a day, or 3 hours and 45 minutes a week. Along with my weight training I might perform high intensity interval cardio which generally takes
15 minutes 2-3 times a day. The total amount of contest exercise I do for the week comes to 4 hours and 30 minutes a week, not much at all.
My meals used to take time to prep, but I wanted to reduce time spent cooking so I now prepare meals for 3-4 days and store them in the fridge, this has been very effective.
Typically I bring 3 meals to work, these are:
Breakfast
Oatmeal or another cereal, raisins or another fruit, eggs or protein powder (I sometimes mix the protein powder in the oats)
Snack
Peanut butter and jelly sandwiches, protein drink
Lunch
Fish or other meat, pasta or rice, beans, sauce, veggies
All this is stored in tupperware and easily brought with me; other meals i eat at home. Preparing in advance makes a huge difference, in reducing my time spent getting ready for competition.
If you haven't tuned into my new radio show Maximize Your Fitness you need to do so, my co-host Eric Slayton and I had a great show this weekend. Our topic was 10 fallacies that trip people up when they want to build a great body. To hear the show go to the blogtalkradio banner on this blog and click play. We will be airing the show Sundays at 6pm EST, at blog talk radio, here is the direct link: http://www.blogtalkradio.com/L-hosannah-E-Slayton
tune in and ask a question about anything fitness related.
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