Skip to main content

Bikini Contest Prep Training Schedule // 14 Weeks Out

Last week was my first full week with my trainer.  We worked out three times for one hour, I did 5- 30 minute cardio sessions on my own (3 on the treadmill, 2 on the stair mill) and also did an ab routine (3 exercises) 4 days.  That's hard work so I felt pretty proud of myself.  So, I think I'll be keeping the schedule below for now, until he changes it up.  I'll probably end up doing longer cardio and abs every day by the end.


On Friday, my trainer measured my body fat using calipers and the skin fold test.  Body Fat Percentage – is the amount of body fat (pounds) divided by total body weight listed as a percentage. 

I told him I guessed I was at 18% body fat.  He took the measurements and said he'd text me after he calculated it so we could get right to working out.  But, based on the measurements he just took, H most of my fat is in my stomach, lower back, and calves.  Later that day, I did my ab routine and 30 minutes of cardio.  Afterwards, I snapped a pic of my abs as they were looking pretty good right then.




But that's the thing about abs.  They don't always look so tight.  (At least mine don't.) Even in the two pictures above, you can tell that I have more fat in the second picture than in the first based on the way I'm standing and leaning.  Sunday evening, my trainer texted me my body fat results =  25.5%.  He said not to be concerned, as long as my lean mass continues to rise and my body fat decreases, I'm fine.  He's also working on my eating program.  But, I couldn't help but feel discouraged.  :( I thought my number would be much lower.  I tried to google what 25% body fat looks like on women, but of course it's so relative depending on that particular person's body fat distribution, body shape, age, etc. 

Here are some of the images I found . . . I have no idea how the person writing the articles identified the people at that percentage, so who know if it's really accurate??  Interesting though . . .


via



via


Yesterday, on Monday morning, after breakfast and before my workout, I snapped some more pics of my stomach so I can track my progress and so you can see that the "tight" picture above, taken right after abs and cardio, doesn't always look that way.  It's true that I'm holding fat in my back and stomach. . . 

 

At Monday's workout, my trainer said that about 8-12% body fat would have me at show ready (he previously said that 6-10% is where most women compete so I'm going to edit that post).  I have decided that I'm NOT GOING TO FOCUS ON THE NUMBER.  Same with the scale.  I'm just going to keep going, keep training, keep eating clean and watch my body develop. I KNOW it will change.  I KNOW that this stubborn fat is melting away.   I'm ready for this week.  Let's get to work!  

_________________

Comments

Post a Comment

Popular posts from this blog

40 Day Fat Loss Challenge

At the beginning of last year (2014), I challenged myself to get in shape for my first ever NPC bikini contest and reached that goal after 5 months of training (July 2014).  Since then, I'd been pretty much slacking on the diet and workouts, but by October 2014, I was not liking how I felt physically when I had gotten used to being in great shape.  My weight was creeping back up and my muscle was turning into fat.  In November, I started back with my trainer and by December had started embracing my bikini meal plan again, but not nearly as strictly and not without lots of "cheats".  It was the holidays after all.  And I like to eat as much as the next person. Read more »
Post a Comment
Read more

Healthy Meal Prep | Grilled Chicken Salad

Today (Thursday) marks Day 7 of our 40-day Fat Loss Challenge.  I measured in on Day 1 at 24% (calipers) and today was at 22%!  Woo-hoo!  A 2% difference in 1 week is a big deal!  I'll show you some progress pics soon so you can see what it looks like.  I'm also using my heart-rate monitor (twice) and have been surprised at how little amount of calories it says I'm burning during my workouts.  I'll get into more detail on that in another post soon too. Today, I'm sharing one of the meals I've been eating- a Grilled Chicken Salad and I always make multiples at a time so I can just pull the assembled salad out of the fridge and I don't have to spend time reprepping.   Step 1 is to always have grilled chicken on hand or prepare enough for several salads.  If I'm just cooking 4-8 chicken breasts at a time, I use a grill pan.  Spray that pan with cooking spray, and heat to medium-high heat.  I pound my chicken breasts a little so they are thinner and cook eve
Post a Comment
Read more

40-Day Fat Loss Challenge (Day 14 Update)

It's time to check in and update my progress for the 40-Day Fat Loss Challenge I entered at my gym.  For my body fat percentage, I'll use my trainer's caliper measure since I won't have access to the machine until the 40 days is up.  The machine measured about the same as my trainer anyway.  My goal is to lose at least 1% body fat each week so that at the end of the 40 days (nearly 6 weeks), I'll have gone from 24% down to 17%.  I'm on track for that now, but would love to get closer to 15%.   PROGRESS Day 1:  24% body fat (112.4 pounds) Day 7:  22.4% body fat (110 pounds)  Day 14: 21% body fat (109.4 pounds)  (These numbers reflect what I weigh when I weigh-in at the gym mid-morning.  My weight below I take first thing in the morning when I wake up, so it's slightly lower.)  Below is a picture of where I'm at as of Day 13.  I didn't take a good "Day 1" picture, so the "start" is from December, but it's a good representation o
Post a Comment
Read more