Bikini Prep 4- Diet- The Research Project
A diet? Me? I haven’t been on any sort of diet or been in a calorie deficit since at least 2 years ago when I recovered from my Eating disorder. Despite a diet being a new challenge I’m ready to tackle this head on with lots of great strategies I will be sharing with you.
I am doing a 16 week prep (some may think its too long) for my comp and heres why:
- A longer and slower diet will preserve more muscle mass
- It allows for me to have diet breaks, which is a few days to a week off a diet at maintenance calories for psychological purposes
Alex Ritson (my nutrition coach) and I, have decided to do a 5:2 day split. On 5 days of the week I will be having my standard intake and macros. On 2 back to back days a week I will be having a slightly higher intake . These 2 higher days will fall on my rest days; this is to fully recover and saturate glycogen stores.
With regards to water I’m doing exactly what I did before prep; which is drinking 3-4 litres of plain water a day. This keeps my hydrated and I notice so many benefits by drinking sufficient water.
For me personally I plan my meals as follows: Breakfast, Lunch, Dinner and a Snack.
Heres an example of a Standard intake Day:
- Breakfast: Oats, Whey protein, Apricots, Banana, Prunes
- Lunch: Chicken, Bulgar Wheat, Leeks, Almonds
- Dinner: Quinoa, Egg, Prawns, Red onion, Pepper, Courgette, Edamame beans, lemon juice
- Snack: Cottage Cheese, Toffee FlavDrops, Half a Superseeds Maca Caramel shot, Almond butter
Here is an example of a Higher Intake Day:
- Breakfast: Protein Pancakes
- Snack 1: Bounce Ball
- Lunch: Rye Bread, Tinned Sardines in tomato sauce & Avocado
- Dinner: Chicken, Sweet Potato, All the greens !
- Snack 2: A tub of Oppo Salted Caramel Icecream
As my prep continues and I get closer to my show I will be getting stricter with my diet, although a bounce ball or any type of snack bar that is deemed healthy is fine they are still processed and this needs to be reduced closer to the comp.
My current training schedule is 4 training sessions a week including lower body intensification, upper body intensification ,lower body accumulation and upper body accumulation, all programmed by Adam Willis the other half of Lean Body Performance. At this early stage of my prep (13 weeks out) I am doing zero cardio. I have 1 rest day in the middle of the week and back to back rest days at the weekend. This training protocol maximises recovery to enable me to preserve muscle mass and maybe increase it if i’m lucky (This is virtually impossible in a calorie deficit though). This schedule suits me because I have started my prep from a fairly lean state so I don’t have too much fat to loose to get my conditioned.
So thats the current situation in a nutshell, as always comment or message me directly if you have any questions and I will keep you all updated.