Before this show, the best I had placed at a National level show was 10th in the IFBB North American 2010 and National 2010. I took some time off to build some muscle, yet tried to stay as lean as I could while gaining. Once I felt I had put on some muscle, I was getting that itch to compete again. Even with getting married July 1st, why not compete in USA's four weeks later?
When my heart is on something, nothing can stop me. I have a goal and I will get there.
Since figure is now more feminine curves (still lean at 12 percent body fat on average) they still do not want that dry bodybuilding-look for figure. My prep was completely different this time around as it has changed a little from last year.
Wednesday
Food: ate all my normal food
Water: 1 gallon
Cardio: last day of just walking
Lift: Shoulder lift
Supplements: still took my pre-work out drinks, BCAA, glutamine etc.
Thursday
Food: ate all my normal food just cut out ALL salt
Water: 1 gallon
Cardio: none
Lift: none
Supplements: no pre- work out drink, no BCAA, no glutamine.
Friday
Food: no fibrous veggies after lunch. Sweet potato took the place of my dinner veggies. Everything else the same. Still NO salt.
Water: 3/4 - 1 gallon
Cardio: none
Lift: none
Supplements: same as Thursday- just vitamins
Saturday
Food- normal breakfast (oatmeal, peanut butter, chicken). No egg whites since Wednesday because of sodium. For meals before pre-judging, I had almonds and chicken.
After pre-judging: salmon and sweet potato
Water: sip before pre-judging, 8 oz for lunch then sip.
Cardio: none
Lift: pump up with band (shoulders and back)
Supplements: just vitamins
As you see, I did not change much and did no dehydrating before the show. If you stay lean all year, then contest prep is not as stressful.
Now my next step is to thicken my back more with heavy back lifts. I need to round the cap of my shoulders. My biggest area of improvement is tightening my glutes while holding the size in my shoulder and back.