This weekend I am 19 and 20 weeks out from my third season of Figure competing in the NPC. That means I am officially in prep and in a slow diet down (caloric deficit) to get ready for the stage.
Last season I was 128 on each of my show days and after this 7-month building season I had hit a high at one point of 153.3 on my 5’6″ frame. After 11 days in I have managed to make the scale move and I saw 149 again today!
So you may never compete or don’t have any interest in the sport, but what can I teach others about this part of the process and how can this work for you?
-Eat, sleep, move, drink water-
In the final months of my building season I have consistently eaten upwards of 2200 calories a day and now am slowly backing that down. I would love to get 9 hours of sleep a night, but often I’m able to get 7-8 and that’s just what my normal will be. The last few days I fell short on water goals, but overall I drink drink drink it up and when I hit goal, my body responds best.
My lifting sessions are five body-part splits a week and one 10-minute HIIT cardio. I also have one built-in rest day. Honestly, I don’t miss my lifts (the cardio…ok, this winter, some days I let that slide while I studied for my PT cert). But the weights, nope. That is my me time, my mental reset and I go (even when I don’t want to!) and I’m always glad I did. I’m no powerlifter and many people will lift heavier than me, but I aim to challenge myself and really focus on form and range of motion.
When I Coach gals towards their goals, it is my mission to encourage them to eat to their capacity. When you have been consistently eating enough for your body’s activity, in time your body will let fat go when you enter in to a caloric deficit. I can’t say enough about eating to lose. Food IS your friend and we are created to eat in balance and variety.
As I’ve said in many of my posts, perfection is NOT the focus. We have to let go of the “On/Off” mindset. That mindset says, “I hit all goals perfectly, so I’m good” or it says, “I ate ‘bad’ food or missed a workout or haven’t tracked my food in three days, so I’m ‘bad’! Well, I’m done here.”
If I can sell you on the focus of being consistent, then you’re well on your way to your goals. Fall seven times and get up eight. Look at each day as a fresh start. When you hit hard times and a family member gets sick, schedules get tight, or plans don’t pan out like you set up, go back to basics. Get your sleep, drink your water, and keep eating. Geez, eating something, anything, is better than not eating at all!
So, how CAN this work for you?
**Be consistent.**
Sign up for the long haul, the lifestyle. But in fitness, extremes sell. Pitches to quick fixes and fast transformations are what people want. Everyone wants to get where they are trying to go….tomorrow. Working at something for months and years is not what people want, but that IS where it’s at. And that is all I have to sell you!
Me? I’m on day 2007 or so since I started. I work a slow plan day in and day out and have learned to trust the process and that is why I love this sport and this lifestyle. It’s slow, it’s methodic, it’s purposeful and goes against traditional fast-fitness desires.
Over the course of the next 20 weeks my body will change and my mindset will be challenged, but I’ve vowed to be consistent and simply stick to the plan. I’ve got kiddos coming home for summer break and a move to make and a home to renovate once we purchase. It’s overwhelming to look at the big picture, but I thank God that I only have to live ONE day at a time and I’m not tackling this all at once!
#justkeepgoing [email protected]
{If you want to see lots of pictures and more of my NPC Figure updates, please visit the Training tab above and go the “Mindy’s NPC Figure Journey, 2013-present”