Five Weeks Out and New Updates!

What's new? Lots! Let me start with my upcoming bikini competition. I'm competing in the Tahoe Show again this year on August 22nd in Lake Tahoe. Let me just say that this show is the most amazing NPC show I've ever been to! They put so much love into their production and it shows! They take care of their competitors and it's evident that it's about more than money for them. This is important to me so I don't mind traveling to the show to support them. My boyfriend and I decided we're driving there instead of flying to save the $700+ it would take to fly. It's a 7 hour drive so ROADTRIP!!! And meal prep lol. This is good though because I can now pack whatever I want without worrying about it fitting in a suitcase (like my own weights to pump up in my hotel room). See I told you I'm still cheap. :)

I'm five weeks out from the Tahoe Show which means strict strict strict! Up until now, I have done the IIFYM approach (in a clean way, not adding donuts and oreos). I eat a lot throughout the day and work out and burn A LOT of calories and there are a lot of different elements about this prep than last year's. For instance, last year's preps were 100% clean, no cheats, no "maybe this can fit", nothing that wasn't a whole food, grown, or natural. Which there's nothing wrong with that approach at all! It worked greatly, but I wanted to try something different. This prep I had a cheat day every Friday which included eating whatever I wanted with no guilt. Needless to say, this prep has been pretty easy for me. It IS my first show this year so I'm not burned out yet, thankfully! In my opinion, five weeks out is the time where you should be where you want to be despite water weight and final tweaks. At five weeks out, you essentially have three more weeks to be 100% stage ready (which pretty much means cardio). At two weeks out, you need to be stage ready. If you're still trying to make tweaks or build muscle, it's too late. Keep in mind the peak week strategies that can make or break your stage presence. Peak week can be approached in many ways, personally I will be cutting salts, sweeteners, extra fiber, and protein shakes because I know how my body reacts to these things. Water I'll slowly cut towards the end of the week, I'm not going to dehydrate myself all week. I'm very excited and feel that my progress and body looks way better than last years! We'll see how the show goes! 

Of course there will be way more posts about my prep for the next 5 weeks, but guess what, I started a YouTube Channel! Oh yes! So you'll get to see my Vlogs as well in case you don't feel like reading. :) Of course the two say different things but hey, people have their preferences. Please subscribe if you like my videos and want to see my progress and show coverage. There will also be workouts, full days of eating, and bikini prep tips! Here's my intro video I posted a couple of hours ago. 

I'm also a day out from launching my online training platform (BodiesbyMel.com). Right now I'm a personal trainer in Orange County and train my lovely clients in person one on one. However, if you don't live in sunny California, I can train you online. No matter what your goals are, I can help get you to your dream body. We'll have a consultation call or Skype at first so we can get to know each other and we can go from there. OR if you'd just like to buy the plan, by all means, buy away! 

LiftingLadiesFitness.com is now live and more to come from there. I went fabric shopping last weekend for fabric for.... LEGGINGS! That's right! I'm starting  legging line because I'm so tired of buying leggings that show my ass when I bend over. Also, having leggings for girls with big butts, bigger thighs, and little waists who don't want to resort in wearing high waist all the time (I'll have high waist designs too). This will branch off into jeans I'm sure. Isn't it so hard to find jeans having a 36 inch butt and 26 waist? Solutions are coming! Lifting Ladies is the platform for online training and merchandise (t shirts, sports bras, leggings, crop tops, launching soon!). Custom bikinis are also in order. So head over to my sites, check them out, subscribe, like, and thanks for following my fitness journey! 

Mel

Glutes Glutes Glutes!

Hey everyone! So I've been obsessed with competition stuff ALL day today, it's ridiculous The Arnold Classic really inspired me, A LOT. Today was leg day and I could not have been more motivated to work out my glutes after watching those bikini pros. SO excited that I mixed up my leg day a little. In my mind, I for sure thought today was glutes and hamstrings day. Sound weird to you? I don't have a glutes and hamstring day! lol I have quads and inner thigh day VS hamstrings, glutes, and outer thigh day. I was totally set on glutes and hamstrings until after my first super set of stiff leg dead lifts with barbell and one leg stigg legs with dumbbell. Then I was like, "wait, I did this recently" lol. So after that I did my quads and inner thighs as planned. I think I am going to just do glutes on all days. Why not? Yes, so it's decided, glutes on all leg days. I kind of already did that by committing to do lunges on all leg days and deadlifts on all back days so my glutes were getting their attention, don't worry :) .

Alright so I looked into my show a little more and had come to the"problem" I ran into at the beginning. The reason I haven't registered for my show yet is because I couldn't decide whether to sign up for the "Novice" class or "open" class. Seriously, for the past hour I have been googling for answers and sifting through blocs to get an opinion on this. My conclusion is that apparently a lot (or some, I don't know) of girls sign up for both on their first show. The pro of this is that not only can you be judged with all first timers like you, you can see how you place against people who have been doing this or are aged in the event. I need this. I also read about a show that only had 2-4 people in the novice category so they one second place by default. There is no way in hell that I am doing all of this work to be second place by default. Fuck that (excuse my french). I'd rather be judged with 20 girls and place than 5 girls. Am I crazy? I just want to be the best. And to be the best, you have to beat the best. So what's my decision? I'm doing both. I can see how I stand with the newbies and then how I stand with the "veterans" so to speak and work from there for me following show. The only downside to this is that each entry fee is $120 per class. That's okay though, it will be worth it.

My workout today was crippling and tomorrow is going to suck ass. That's all I have to say about that one!

Leg Day: Hamstrings  Quads, Inner thighs, Glutes

Super Set
Stiff leg deadlifts with barbell (lightweight)
60lbs x 15 reps x 4 sets

One leg stiff leg deadlifts with dumbbell
22.5lbs (was the only reasonable one open lol) x 10 reps x 4 sets

SQUATS SQUATS SQUATS
I really focused on getting low on every rep making sure to squeeze my butt at the top to engage those muscles. I also did light weight, high reps. I warmed up with the bar for 20 reps to perfect form.
135lbs x 10 reps x 4 sets

Super Set
One leg leg extensions
25lbs x 12 reps (straight reps on one side then switch to other) x 4 sets

Super wide sumo squats with dumbbell between legs
25lbs x 15 reps x 4 sets

Wide stance 45 degree angled leg press
90 lbs x 8 reps x 4 sets

Walking lunges with barbell (total killer! Omg)
I only used 30 pounds. Do a super wide and exaggerated walk for best results, make your back knee touch the ground every time. It really gets deep in your butt. Doing the wide stance also helps your inner thighs. Walk ten steps forward, turn around walk ten steps. Repeat with no break. Then take a break. Repeat. Done! With lunges anyway.

Super Set
Close stance (legs pretty much touching) leg press machine
100lbs x 12 reps x 4 sets

Machine butt kicks
30 lbs x 10 reps per side x 4 sets (this was SO hard to do after leg press. Those quads were on FIRE!)

Abductor machine
40lbs x 25 reps x 4 sets

After this hell I ran a mile on the treadmill. I'm not sure what I was thinking, it's going to hurt tomorrow. I guess that's what I get for watching the Arnold Classic. Such inspiration! In turn, I hope I've inspired you. Thanks for reading!

Mel