Flexible dieting and prep: what I learned. Honest and brutal

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If you want to know the dang dirty truths, this is the blog to read. I’m going to tell you  everything and some of you won’t like it. Some of you will be haters and think you know more than me. You might.   This blog is my journey and if you get anything good out of it.. that’s a bonus.

I have done two preps in the last 52 weeks. Each prep was 24 weeks long.  I am 51 years old.  You think that doesn’t matter.. it does. My body is tired of prep.  That’s the honest truth. I’m tired of prep. I’m pretty much hit the wall on this and if you ask me to my face.. I’m probably going to spout off.

Personally, I would never do two preps back to back but the federation I compete in suddenly removed the pro qualifer in  October so there was only 1 chance to try for my pro card in 2017.  My husband and I discussed it and we  made the decision to do this show even though I had not yet recovered from my last show.   I went in fully understanding what had to be done and I did my best. We worked hard and I did a great job. I am  100 percent confident in the package I brought to the stage!

As it turns out..
I actually had a great prep. Our whole team started January 1 and we did an entirely flexible prep.   OMG OMG OMG

Basically what that means is each day I hit
my protein goals,
my fat minimums,
my fiber goals,
my fruits veggie goals,
my micro nutrition goals,
and I ate over 35 different foods weekly.

The flexible part came in the fact that I was able to be flexible with my carbs and additional fats to suit what I needed to fuel but also to accommodate what I wanted to eat.

My workouts never suffered. I never “did fasted cardio” unless I wanted to. I never did anything that wasn’t fueled properly to give me the most effective workout.

Actually…
Our whole team has found success prepping this way.  It is truly based on each of us .
We teach our new competitors to pay attention and learn this process so their preps will become more and more flexible the longer they compete with us.

FOOD
This prep we were able to perfect our food so I never felt deprived

Frankly, doing prep.. I can do this stuff with my eyes close. The diet is easy.  It’s easy for me because i am not suffering like I did on my bro preps! We had some gorgeous food!!

Things I liked about this prep:
Front loading my tracker with dinner early in the morning.  Hubs and I would decide on dinner and I would be excited!  I would fuel my workouts, then fill in the rest of the day so I had plenty of macros for dinner. Here’s a few of our dinners.

 

 

 

 

That Monte Cristo Sam had jelly on it.
Our team has Taco Tuesday and Waffle Wednesday each week!! Yummo.   We ate Shrimp and Grits a lot as well as Halo top ice cream! I had a cookie almost every day.  Near the end, I did not because it would not fit.. but that is the way the ‘cookie crumbles’.

What I did not do:
Binge:  
I had one day when a refeed went out of control. I was about 14 weeks out and my Cinnamon Toast cruch measurement turned into something crazy.  I modified my other macros for the rest of the day but I had to remove CTC from my food roster because I felt it was triggering me.   I’m not bragging. I’m stating progress. In 2013 and 2014 on my Bro preps I found myself having full on binges.  I began purging again after both shows.  Getting a handle on prep with IIFYM was a life saver because I don’t feel deprived.   There’s no ‘poor me” here. I need progress not perfection.  I planned my days so they felt fun and I did not have the urge to dip into food that was not on my plan.

Eat Out: .  I did not eat out at all in my prep.  I only ate what was prepared in our house.  Even early on in prep, I won’t do it. I just stayed out of restaurants or I brought my food. I’m fine with that.
Traditional training
I have had plenty of injuries this year.  A few of our team mates really suffered with some bad injuries.  We were all able to train in such a a way that we still got our work done and hit the stage having met our goals.

I cannot have a bar on my back anymore.  I cannot run stairs nor can I do plyo. I probably did 3 plyo sessions this whole year. I had to modify my training to keep my back pain free.   My pole workouts kept me strong and flexible and I added the chiropractor weekly.  I need longevity over PRs.    I will never try to beat my 185 pound dead lift PR because it took several chiropractor visits to get me out of pain.  I’m totally ok with this.

My workouts were focused on muscle activation and not based in ego or how much I was supposed to suffer for my sport.  I wanted to focus on form and creating balance in my physique. I incorporated Fascia Blasting and while I have so far to go there.. I saw amazing changes in my  abs and lower body.
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Blasting those abs!!  Holla

Results:  I took 3 trophies in my show. I loved my physique this year. I feel like this was my favorite package I brought to the stage.  My team took two pro cards.  We took a total of 7 trophies in this show.  Our current trophy count for 2017 is 31 and we are all IIFYM and using our own unique plans.

Part of this journey is to share what works and what didn’t.  I’m in no way saying my way is perfect or I couldn’t have come in better or whatever.  I’m saying that the bigger picture shows that
1. I have never been given a  trophy for suffering, nor has anyone else to my knowledge.
2. Everything has variables and  you have to work with what you have and are able to do.
3. Cookie cutter plans would have been the death of me for prep.
4. Being happy and making progress in my journey is paramount to someone handing me a plastic trophy.
5. I can always strive to improve and use what I learned to better serve my clients and my future preps.
6. Science is indeed a thing.

Here are some of my pics.
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We received 7 trophies for this show. IIFYM. Yes.. and two pro cards for our ladies.
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Bikini portion of the Glamour category as well as the themewear.

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I’m 51 and I’m fucking proud of this. Yeah I said it.
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This body was built on IIFYM, truly enjoying what I do. I have put the time in to slowly learn to trust my body. I will always work incredibly hard but never suffer for a sport that does not reward you for how much you suffer. It’s useless. Working smart is much better! Strategies!!
There is something powerful about learning how your body works and building on this concept.  As athletes to it seems beyond ridiculous for us to continually tear down our bodies and offer it poor nutrition yet ask for it to improve.

Believe me.. I have room to improve but my first priority is recovery. I will not take the stage again until I Worlds Championships in Nov 2018 so I can have a solid building season .

I am very proud of my athletes and their placings are important but what is most important to me is not what someone else thinks of them, it’s the improvements and knowledge they are gaining in their journey.   Having a team with ongoing dialog of our experiences has been a game changer as we navigate our competition endeavors.

If you like my blog.. be sure to follow Caitlin on her blog. She is very honest and truthful about her journey!!