WOW, I seriously can’t believe that I’m already 7 weeks out from my second bikini competition. This is my first time blogging about this prep… Ok, this is my first blog post in over a month lol. I know I’ve been totally out of the blogging game for the past couple of months, but as I have previously stated on Instagram, my priorities have shifted a bit since entering the third year of my undergraduate program. I’ll definitely go into the details in another blog post! Today I want to talk a bit about this bikini prep, what I’ve been doing differently this time around and my progress at 7 weeks out.
Day of the show VS my physique at 8 weeks out
What’s Different This Time Around?
If you haven’t seen any of my blog posts from last year’s prep, you can catch up by clicking here! Long story short: I did a 17 week prep last year for my very first bikini competition and came in 9th place out of 16 beautiful ladies. Was I upset with my placing? Hell yeah. This is why this time around, I REALLY kicked my butt because I want redemption haha!
Last year, I had a LOT of self-doubts and I was constantly stressing over the littlest things. I turned to different people asking for different advice, which by the way is a HUGE mistake because I hired a coach for a reason!!! My fault for not trusting my coach. The unnecessary stress I was adding to myself contributed to my higher cortisol levels, which can slow down fat loss. Oh and another thing, I lacked a lot of muscle mass so I just ended up looking like a slender stick on stage lol.
This time around, I got a coach that I truly trust and I’ve been listening to her since day 1. I don’t ask anyone for their opinions and I’ve stayed tunnel visioned to what my end goal is. I ensure that I get enough sleep each night and focus a lot on recovery because my body has been going through a lot of stress with all the cardio, training, and diet plan. PLUS YAY, I have more muscle on me this time around after a solid offseason 🙂
Training at 7 Weeks Out
My training has been pretty intense compared to previous plans I’ve had. There are a lot of supersets, trisets, and heavy lifting for each workout. I’m working out 6 days a week, generally following a 3 lower and 3 upper body day split. My coach and I have been focusing a lot on bringing out my glutes, hamstrings, and delts. I find that the intensive training has helped a LOT in maintaining my muscle and making them pop. In terms of cardio, I do fasted cardio 6 days a week along with a bit of steady-state cardio after my weight training. Two workouts a day… Sounds brutal, but you gotta do what you gotta do!
Diet at 7 Weeks Out
My diet has been pretty consistent throughout my prep. No crazy low carbs, but low enough for my body to dig into the fat storage. I’m not going to share my exact diet plan because what works for me may not work for you. I’m extremely happy because I’ve been getting refeeds EVERY. SINGLE. WEEK. except for 2 of the weeks… BUT SERIOUSLY, ISN’T THAT AMAZING?! Last year, I only got maybe 4 refeeds max during the entire prep.
I hope you enjoyed my bikini competition update! I’ll try to make a few more as I get closer to my show date. I do apologize for the lack of blog posts, but I’ve been extremely busy. Once things lighten up for me, I will be posting more 🙂 If you want to see daily updates from me, be sure to follow my fitness Instagram page @sallypaufit!
Until next time!