Christmas…Comp Prep…

No.

Just no.

Up till now, I have deliberately not done comp prep over Christmas for a very good reason – I like Christmas, I like my turkey with all the trimmings and lots of dad’s gravy. I like the mince pies with cream/ice cream and/or brandy butter (all of the above??). I like the cheese (stuff the lactose intolerance for a day or 2!) and chocolates and lollies and ‘nourishing’ Taylor style G & T’s and more than several glasses of dad’s best battery acid…I mean – wine.

I like my dad’s greasy fry up breakfast with Loch Fyne kippers dripping in butter – if you’ve never had Loch Fyne kippers then you’re missing out.

loch_fyne_kippers

I like Christmas to be relaxing, chilled out and not have to contemplate macros, eating schedules, calorie limits, weighing and measuring portion sizes, and this Christmas was meant to be a complete break away from everything I usually do especially as it was my parents 50th wedding anniversary year. Early on in 2015, the plan was hatched to all get together at Christmas. Last time we were all together was about 3 years ago in Italy, the last time we all got together for Christmas was about 6 or 7 years ago, when my brother still had his pub! So 2015 was special, and it was all booked up and organised by May.

‘Perfect’; thinks I, I’ll have finished competing, I may have decided to retire, I can relax, enjoy being with everybody and not care one little bit about what I eat, drink…or weigh.

🙂

But then, having decided to kick my season off early with Natural Universe at the beginning of September, I started my prep in April and because it was my pro debut, I really didn’t want to go in cold without having done a warm up show. Handily enough, the IFBB added a show in Bendigo exactly a week before Natural Universe – sweet!

And, of course it turned out to be an Arnold Classic qualifier…well, that sealed it, I was definitely going to do it and at the time I completely forgot about the fact that it might impact this special Christmas…until about November when I checked the calendar to see how many weeks the Arnies was after Amateur Olympia.

16 weeks.

Bugger.

Now I had a bit of a dilemma. Having done such a long season and been in comp prep mode or holding full on competition condition for over 8 months (!!!) I needed a break. I had to give my body some down time.

I also really needed a mental break from the discipline that is competition mode that had been my life for virtually the whole year, I was tired, and fed up with training and just not enjoying being in the gym.

But how much down time could I afford with only 16 weeks before my next show?? Especially with Christmas falling in that 16 weeks!

For the first time, I was going to have to be in prep mode over Christmas.

Bugger.

Now, I always give my prep clients time off over Christmas – ‘forget diet, forget training’ are the instructions – but I’ve always been curious if they’ve been able to really switch off and fully relax and enjoy it, or whether there’s always that lurking, nagging voice or guilty feeling if they have one more mince pie than perhaps is good for them…

Well, I was about to find out!

The plan was to reverse diet after Amateur Olympia for the 19 days before I flew out to England and get my calories up to 2000 – which I did – and although the 1st week was a little bit up and down, I think I’ve adjusted the best I’ve ever done this time round. I deliberately included a measured amount of complete crap (gelati + honey) in my diet to try and offset the insane gelati cravings I had last year and although I did have a binge, by the time I flew, I had settled into a stable routine and my weight, which bounced up 3kg within 24hours of my 1st training session 5 days post Olympia, then climbed to a hair under 58kg over the next week, before settling back down to 57kg – only 2.5kg over stage weight.

A 2.5kg fat loss is very do-able in 11 weeks, so I was in good shape and decided that the 2 weeks in England was going to be total down time. I would train when I could, I would eat sensibly when I could, but I was not going to go out of my way to make sure I had 5 meals a day, at prescribed times of the day, with prescribed amounts of certain types of food.

Put it this way – when the mob doesn’t surface out of bed until 8-8:30, breakfast generally takes about an hour (and a half) at which point we discuss what pub we’re going to go to for lunch (another 30mins – 1 hour) – it doesn’t leave much time for strenuous activity before going to said pub. And when the weather is foul, you’re in the middle of nowhere, there’s a cosy fire and silly games – well who wants to head out anyway!

🙂

But it’s not so easy to simply switch off, and let it all go – the 1st day I was home, all I could think of after the shitty (delayed – again) journey was how much I needed to train. I simply couldn’t contemplate doing anything else until I’d hit the gym. It wasn’t a particularly good gym (I had to pay a membership and undergo an induction course!!), it wasn’t a particularly good session, but it was training and I felt so much better for having done it. Sensible breakfast before and after, sensible lunch – phew. What a relief.

Then I headed up to my brothers house in London for a few days and even though we caught up with another (youngest) brother, my sister in law and their kids to go out for dinner, I still couldn’t quite let go and chose a sensible dinner. I did have a glass of mulled wine at the Christmas markets and instantly felt guilty.

Bugger.

This was going to be harder than I thought.

Day 2 and we managed to get another training session in, as middle brother is quite focused on his fitness too. Lots of sneaky ab checks, lots of sneaky mirror checks – abs still there, shoulder vascularity still there, sensible breakfast before and after. Phew.

Nagging little voice kept happy again.

winter-wonderland11

Then it was off to Winter Wonderland in Hyde Park with brothers, sister in law + kids. It was great fun and with the damp, cold grey wintery weather, the bright lights and stalls of hearty European winter street food, it was properly Christmassy. Mulled wine all round, and fairy floss – for me, stuff the kids! :-p

But then I felt terribly guilty again – the nagging little voice piped up – think of all the calories! Yikes! And once I got on that particular train of thought, then of course I started fretting about how I could make it up, how could I burn it off? What could I have for afternoon snack – there wasn’t any clean food to eat, I didn’t have any chicken with me – how would I be able to get my protein in for the day, I would start getting atrophy! Would I be able to get to a shop and get some chicken to take with me for the 5 hour journey to Derbyshire the next day? What was I going to eat on the journey – would we have time to train before heading off?

Stop!

I had to forcibly drag myself out of my head and back into the present moment and concentrate on having fun with the kids.

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And it was great fun – we went on every ride, the bumper cars. We went in a black London cab to a rainforest themed cafe where they have all the jungle sound effects and animated displays. Unfortunately the kids were so worn out they fell asleep before we ordered food, so we had to take them back to their hotel – where they promptly woke up and started jumping around – on the beds, on Aunty Sarah…great fun!

:-p

We ordered room service and I managed to get something fairly sensible. Phew.

Day 3. Off to Derbyshire – youngest brother arrived all in a flurry of military organisation with already frazzled kids in tow – and it was only 8am! A hearty veggie omelette for breakky, a quick stock up at the supermarket I was able to find some raw vegan snack bars. On the way, the motorway service stations are so much better than in Aus – more like at an airport with 5 or 6 food outlets instead of just the standard pie or dim sims and fries. Sushi, carrots and hummus on the way so I felt fairly ok.

Nagging little voice, still happy-ish…

After sitting in a car for 5 hours, by the time we got there I was itching to do any kind of activity, I couldn’t sit still and my back was hurting, so even though it was raining I set off for a tramp around the village.

Phew.

Then the rest of the mob arrived and once everyone was unpacked and settled, well it must be time for a reunion G & T!

Oh dear…what a dilemma! Did I have the G & T (or 3) before dinner or did I wait until dinner and have a glass of wine? If I didn’t have the G & T would that be weird?

I didn’t have a drink and it felt weird. I felt like I was on the outside looking in, part of, yet at the same time apart from everything. No-one said anything, but I could feel the unspoken comments along the lines of ‘chill out it’s christmas, one drink won’t hurt you’, but I couldn’t let go, or switch off the nagging little voice – 12 weeks to go, 12 weeks to go…you can’t get fat, it will make prep very hard.

The issue was not actually the drink itself, but what it represented – all of us being together, as a family, doing what we’ve always done…except that I don’t do that anymore. It was weird and I didn’t feel at all comfortable.

I had 1 glass of wine with dinner – but then dinner was a monster affair and I ate far more than I should have and by the time I got to bed, I was feeling very bloated, guilty and what made it worse is that there was no way I could get in any exercise to fix it.

Not happy.

Christmas Eve morning I woke up still feeling fat – quick abs check…

Well…if I look really, really hard and suck my stomach in as much as possible then there may be a faint hint of abs…

Godammit.

I did a 15 min bodyweight circuit – squats, press-ups, glute bridges, mountain climbers before setting out on a tramp around the village in the rain before breakfast.

When I got back, breakfast was just getting started and again, I could sense that both mum and dad were wanting to say something, but they didn’t – and sometimes it’s the words left unspoken that say the most – I needed to knock this on the head or come up with a way of managing the situation that I could live with because otherwise I was going to spoil my holiday.

100_6526 horse-and-jockey

I knew each day would revolve around a pub for lunch and a huge dinner in the evening. Ok, I can’t change that, so I’ll just have 2 main meals a day. I’ll cut out afternoon snack and 1st breakfast – that will be a coffee, then I’ll do my bodyweight circuit and tramp around the village before small 2nd breakfast of veggie omelette or eggs on toast. I won’t have a drink at lunch and hold the chips (everything comes with chips in England), but I’ll have the ‘mandatory’ G & T pre-prandial and a glass of wine with dinner and load up on veggies wherever possible.

Ok conscience is that cool?

Apparently it was…strategy in place, I could actually start to relax. Kinda.

Christmas day, Boxing Day were fab – I broke my own rules – completely :-p

What the hell – YOLO!

(doh!)

Booze_and_Slei_Gill

3 days in Yorkshire followed at our remote little cottage on the moors and I managed to get some real walking in at last. This time, it was just me, mum and dad, so it was a much easier situation to control and I was able to mostly switch off and enjoy being away from everything.

A stop off at an old friends on the way back down to my parents house, resulted in a massive blow out – there was never any way is wasn’t going to be! More alcohol in a single afternoon than I’ve probably drunk all year! Proper English greasy spoon brekky the next day followed by a 2hr train journey and I was back on my guilt trip again – fretting and stressing about how (if) I could limit the damage.

Within about ½ hr of arriving back at my parents house, I got my mum to drop me off at the gym. I couldn’t stand the lack of training and just feeling fat anymore and with a big new year’s eve dinner planned, a final pub lunch on new years day before heading off to the airport and 24hrs on a plane I needed to hit it hard.

Once I’d arrived back in Melbourne, I just dumped my bags and headed straight to the gym!

So what’s the upshot of all this?

Well, the whole situation was more difficult than I anticipated. From a physical perspective, I think because I generally eat very cleanly and tend to eat similar foods every day, the instant I deviate from that routine it really doesn’t take much to throw my system completely out of whack, and the effects are magnified exponentially resulting in uncomfortable bloating and water retention. I definitely didn’t help the situation by eating cheese, which as I wrote about earlier this year is now on my ‘evil food of satan’ list. Alcohol, even just a single glass of wine, also has a huge impact on me and leaves me generally feeling sluggish, lethargic and tired the next day because I wake up when my body is detoxing the alcohol and can’t get back to sleep again. When we’re together as a family we tend to eat huge meals later in the evening – a behaviour I changed very quickly when I lost all my weight 6 years ago.  I’m an early person, always have been, and big night time meals tend to knock me sideways, especially big night time meals with alcohol attached. Over the last few years, I’ve tended to avoid big group social gatherings where food and alcohol are involved, because quite often I’ve been in comp prep mode so it’s too contradictory to my goals, and it can be quite isolating in a way if you’re not ‘joining in’. There were a couple of times when I definitely didn’t quite feel part of the action, because I was holding back on eating and drinking knowing I would feel crappy the next day and wouldn’t be able to alleviate it by exercising or getting back onto my usual diet.

Mentally it was also difficult – part of me wanted to totally switch off and have the real break that I needed from watching everything I eat, drink and do, but a larger part of me just couldn’t let it go, because I’d be setting myself up for a hard time when I got back. I was in situations that I’ve actively moved away from over the last few years, so to be back in those kinds of situations conflicted with who I am now. Setting a strategy that sort of managed the situation as best I could definitely helped alleviate some of the anxiety, although I was not able to completely shut my conscience up the whole time I was away.

Unfortunately the damage has been done and I’ve put on 2 kg!!

Bugger.

What do I do about it? Get straight onto full comp prep diet and training of course! 4.5kg in 11 weeks…thats nearly as much as I had to lose for last years prep, but with only half the time to do it.

Bugger.

So now I know what it’s like, will I do it again?

No.

Christmas is Christmas and I will not stuff it up being on comp prep.

Comp prep is comp prep and I will never do it over Christmas again.

11 weeks to go…game mode is on

 

 

 

 

 

 

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Bye Bye 2015, hello 2016

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Happy New Year!

Did you survive in one piece? Did you go nuts and party hard? Did you fade out and hit the sack well before 2016 arrived in a flourish of fireworks?

However you celebrated I hope you had fun and I hope you’re all looking forward to everything that the new year promises.

So what does the New Year promise? Before we get on to that, another key question to ask yourself is how did 2015 go for you? Have you looked back on it and reflected on what you achieved – did you write down any goals and did you achieve them,  or did 2015 rush past you in a blur and before you knew it, it had gone? Will 2016 be any different?

As you know I’m always one for setting myself goals and targets – it gives me direction, keeps me on my toes, ensures I continue to learn and grow. And because I set myself goals, I always set aside a short space of time at the end of the year to reflect on what has come and gone and how I stacked up against my expectations – which as we know (sometimes to my own detriment) are waay higher than anyone else expects of me! Often I’m so flat out doing what I’m doing, that I don’t take the time out and really appreciate just how far I’ve come or what I have achieved, which is why this space at the end of the year is so important.

Just like I do with my competitions, I reflect on what worked, what didn’t work and what could be improved.

So here is my 2015 year in review.

Goals:

  • Win a Pro Show
  • Finally – after 4 years of work – compete at Natural Olympia in Las Vegas
  • Start doing Comp Preps
  • Start doing Posing Coaching
  • Start doing general diet & nutrition coaching

 

How did I do?

wnbf pro

Better than good…I’m off to a very promising start, with lots of positive’s and some really solid foundation upon which to build going forward.

  • I won 2 pro Miss Universe titles in 2 federations
  • I competed at Natural Olympia and although the show was a huge disappointment to me due to negative politics and petty narrow minded jealousies from one particular official prior to going to Vegas, the atmosphere and vibe from the team as a whole was fantastic and the experience was one that I am very proud to have been part of. I met some wonderful people and I’ll never forget standing on the strip in front of the Bellagio fountains, in my gorgeous bikini, my medals and posing to Elvis and ‘Viva Las Vegas’ – it just doesn’t get any better than that 😀
  • I worked with 2 Aussie competitors and 2 US competitors guiding them through their preps – so I can genuinely claim to be an international comp prep coach! Hehe :-p.
  • I’ve worked with a couple of people to rehab them back into healthy eating after they have suffered through dreadful, starvation comp diets.

I would love to take on more, and I’m definitely aiming to specialize in female comp prepping as far too often it Is being handled appallingly badly and competitors are suffering, but whilst I’m still competing myself I have to be careful not to take on too much, so I can ensure that I am able to provide the highest quality service, advice and support to my athletes. Once I’ve finished competing myself though, I will definitely be aiming to work with more competitors – I love seeing people achieve their goals and being part of their journey is such a privilege.

  • Posing coaching – well, this was such a success it caught me completely by surprise! I was absolutely booked solid for the whole of July and August! And now I’m working with trainers providing exclusive competition coaching & posing class workshop programs.
  • In June I totally lucked out when I randomly went along to a seminar with my housemate and ended up getting a mini mentoring session from a global entrepreneur during the seminar, then afterwards being invited to coach his entire crew for 3 months on their diet & nutrition. I was also given access to exclusive mentoring groups AND was invited to Bali as a speaker at an exclusive inner circle mentoring retreat! It was absolutely amazing – I ended up coaching people in England, Singapore, Bali, New Zealand and Slovakia!! On the back of that I also assisted on a female fat loss program run by a guy in England and have also been asked to provide the diet plans for a 10 week weight loss program for one of my comp prep clients in NSW.

Exciting stuff!

All in all, I think 2015 can be considered a resounding success.

Sarah Taylor PNBA Pro Miss Universe

Alrighty then – onto 2016, what am I aiming for this year?

Well, as I said, there’s some very solid foundations to build upon

On the competition front, I’ve have achieved more, at a higher level than I could ever have imagined. I’ve competed and won in every Australian federation, I’ve won in 3 countries and been to some interesting cities that I would probably never think of going to visit. If I had such a thing as a competition bucket list, then it’s well and truly been ticked off. So that sort of begs the question – is there anything left to achieve? Do I make a new bucket list? Do I continue competing – if so – for what purpose? I’m kind of questioning whether I want to continue, given the direction I’m heading in I’d really like to start focusing more on that – so is 2016 my retirement year? Natural Olympia was going to be my swan song competition and I was so disillusioned, pissed off, fed up and mentally exhausted by the time I got home from Vegas that I was absolutely ready to throw in the towel and not even do the Amateur Olympia the following week, but I didn’t want to go out on such a negative. Amateur Olympia rescued the situation and having the last 2 weeks off being back home in England with my family, I’m now thoroughly rested and ready to get stuck into what’s going to be a very short prep for the Arnies in March, and I’m looking forward to seeing if I can improve on the surprise 5th in QLD.

The UKDFBB federation, which is the UK affiliate of the WNBF, has a Pro Figure lineup in October this year which means I can finally compete in the UK – and as it turns out my mum and all her friends are quite keen on coming to watch me! I was totally gobsmacked when mum told me this – it marks a complete turnaround in how they feel about me doing bodybuilding, so I can’t possibly disappoint my fans now can I? :-p

There’s the INBA’s new show in Bali, which handily enough is just 2 weeks after the UKDFBB show and I’ve checked out the venue which looks awesome – another bucket list possibility.

I definitely don’t want to do a long season in 2016 – this year with the split season was just too long and too hard in the end – so I’m going to target specific shows.

Posing Coaching – I definitely want to continue to build up my group classes, one on one’s and see if I can work with more trainers and federations offering pre & post competition workshops, seminars and coaching. There’s not many competitors out there who have the breadth and depth of knowledge that I do, that has come from competing with every Aussie federation, competing in 3 different countries, competing for 3 international federations, judging and winning at every level from regional to state to national to international to international pro. I love helping up and coming competitors and passing on everything I’ve learnt – often the hard way – to give them the best start that they can get. Bail me up and take your stage performance to a whole other level!

If you want to know something or pick my brain, I’m always available for a nice breakfast consultation J

Comp Prep – I already have 4, maybe 5 competitors in prep for Season A, which is awesome. I’m loving it!  You’ve seen how I manage my diet and prep, you’ve seen how I do not starve myself or overtrain, you’ve seen how I still have a life – eating out at my favourite breakfast cafes – even when in full competition mode – if you want this for your prep, just ask me and lets chat.

Diet & Nutrition coaching – I’m in the process of developing my own coaching program I want to continue to work with trainers and health groups, so watch out for that later in the year.

I also have a whole month in Bali, in August, with the Entrepreneurs Institute where I will get coached, mentored, have my business plans pulled apart, micro analyzed and put back together. There will be no stone left unturned here and out of it will come a step by step roadmap ready to be implemented.

So 2016 is shaping up to be another full on, full throttle, exciting, probably surprising year. I can’t wait to get on the plane, head back down under and get started!

Top-food-and-drink-trends-for-2016

2015 Post Comp: Reverse Diet Week 1 Roundup

This is version 2.

Version 1, that I started write on Friday sorta went like this:

All good, hit my macros bang on, don’t  know what the fuss is all about, reverse dieting is easy – job done.

The end.

hmm.

Like I said this is version 2.

Lets take a look at what has been happening – pre-yesterday

Mon, Tue, Wed and Thur have actually all been good – I have completely nailed my macros and overall targets: check this out from Wednesday!

macros wed

This is what it looks like:

perfect day

I’m eating a ton of food and probably hitting my 80/10/10 quality rule most of the time with lots of nice veggies and cherries – looove cherries! I am finding the lack of protein a bit weird and have been running out of my protein macro by afternoon snack so that’s generally been just carbs…how do people eat such tiny amounts of protein a day? I’m on 154g, but some people find that really hard to do. I guess its just what you’re used to.

The gelati + honey after dinner has been working a treat at keeping the raving sugar monster on a leash and because I don’t like dumbing down the quality of my diet so much, I’m starting to change that now to veg or grain based carbs like quinoa and sweet potato instead of the gelati.

I am finding the amount of carbs a little hard to deal with – or maybe it’s just the sheer volume of food. I am the queen of volume eating, and with an extra 200 calories over comp diet to play with, I can certainly pile up stuff on a plate! It’s left me feeling quite bloated all week and at times not even wanting to eat. I weighed myself on Tuesday and was sitting at 57.9kg – up about 0.5kg from the bizarre fluid related gain from my 1st training session last week. By Thursday though I could feel things really starting to settle down – I actually woke up hungry which indicates that my body is adjusting quite quickly to not only the increase in calories, but to the complete flip of my protein and carb macros. When I weighed myself I was down to 57.6kg – another good sign that my body is making adjustments really quickly.

So all is good in the land of reverse dieting,

The End.

Pre-yesterday, I was congratulating myself on the fact that even though I’d written out my post comp crap food bucket list, I couldn’t be bothered to complete it. No need, I simply didn’t feel like eating the foods any more.

Pre-yesterday, I was congratulating myself on the fact that even though I’d planned an entire cake route all the way from Richmond, through South Yarra and Prahran at my favourite cafe’s (I didn’t tell you about that one did I…oops), I haven’t had one of those cakes…not even the gluten free hazelnut almond meringue cupcake with vanilla frosting and a shard of cherry hazelnut caramel at Friends of Mine…

I was in a really good space….

Pre-yesterday.

Then this happened:

bad day bad dinner

!!!

OUCH.

What the hell???

Yep, true horror story.

How? Why?

And why an entire box of sultanas? I’m a bit strange sometimes!

In version 1, I had written that since my prep had probably been my hardest due to overwork, the longest season I’ve ever done and it being split into 2 parts, that I fully expected this to be my hardest post comp.

In verison 1, I had also written that I fully expected the raving, sugar beast to sneak up and catch me completely unprepared at some unexpected moment when I was feeling overwhelmed or vulnerable about something…

and it did.

On Friday, I was feeling a bit out of sorts – although I had a good training session, and a lovely green brekky, I couldn’t focus at work all day – I was thinking about all the programs I want to create and run, all the workshops I want to be doing, who I need to be seeking out and connecting with, what I need to do to get my website fixed and up and running, what blogs/books I need to write, what blogs I need to re-visit and possibly package up into books, what video tutorials I need to be creating, how I’m going to get them looking smick, branding, content writing, training for myself, how I was going to afford going home for Christmas, how I was going to afford a whole month in Bali in August, how I was going to be able to afford anything until about February next year…how much its all going to cost…how on earth was I going to make it all happen and where did I start first??

aaaahhhh!!

Brain!!

JUST STOP ALREADY – GIVE ME A BREAK!

In short, I got myself into a completely depressive whirl of spinning thoughts, ideas and fear and overwhelm…everything just seemed to be in the too hard basket.

I was mentally and emotionally in a very vulnerable state, and left work early – but then I didn’t know what to do with myself. At a bit of a loss at to what to do,  I thought about going to the cinema, but that would cost money, so I decided I couldn’t afford it.  I really didn’t want to go home to an empty house and re-heat bloody kangaroo bolognaise and rice for tea…again.

So I cycled the route home, slowly, checking out every cafe along chapel street to see if I wanted to eat there, but nothing grabbed my attention…until I got to Grill’d…which is right next to Ben and Jerry’s…

oh dear.

And then when I did finally get home and got yelled at by the cat for being late – didn’t I know that he was wasting away because he hadn’t been fed ALL DAY…

the box of sultanas and the new channel 9 lifestyle channel seemed like the perfect solution.

And then I beat myself up for being so stupid and went to bed.

yay.

Welcome to post comp.

So now what?

Well, yesterday I woke up feeling a lot more positive about life. I was catching up for breakfast with someone who can possibly help me with all the stuff I want to do, so I was really excited to hear what she had to say – and even though I still felt totally fat from the night before, mentally I was in a much calmer space.  Instead of it being the end of the world, a complete disaster, and I might as well quit trying to stick to a plan, I  was able to see the episode for what it was.

It was an absolute text book case of emotionally triggered comfort eating.

I know this, I was well aware of the fact whilst I was doing it and now I can look at it objectively, without the emotion and it doesn’t bother me. It happened, I’m owning it, I expected it to sooner or later. I know its just a blip, a bump along the re-adjustment road – so yesterday and today I just made sure I got right back on plan.

And that’s probably the key to being able to deal with these blips – having a plan. I’ve written about the importance of having an off-season plan before, because if you have a plan, you have boundaries and direction, as well as some kind of accountability – you know where you’re going, which means you know when you’ve deviated, you know how and what you need to do to get back on track. With awareness, comes ‘salvation’ or solutions.

If you don’t have a plan, and you don’t know where you’re going then a) you won’t know when you’ve got to the point you want to get to and b) you also don’t know when you’re way off target – and that is when a single splurge, can turn into another and another and then before you know it, it becomes your new normal and you’ve blown out massively…and along with that often comes a whole host of other psychological issues to do with self worth and self esteem.

It can turn into a real mess, real quickly.

So if you haven’t got yourself a plan, I highly recommend you get one a.s.a.p – it’s easy to do.

Related Post: 2015 Post Comp 2: Reverse Diet Plan

Yesterday was a training rest day, so today I weighed myself – I was a bit hesitant, just in case it had dome some lasting damage, but I was 57.7kg – just 100g up from Thursday.

Woohoo!

It looks like I’ve set my targets perfectly and my body is re-adjusting very well, so I’ll stick to my baseline plan this week and watch how I go.

This week will be a good solid training week as well

Last week with the setup of my GVT program and 1RM testing, I only got in 3 actual training sessions and on the back of the previous week which I took 5 days off and got in 2 sessions following my last comp, it will be good to really hit the weights hard. I’ll be able to get in 6 sessions before I head off home to England for Christmas – I can’t wait! It’ll be freezing cold, our family will be holed up in a beautiful old cottage in Yorkshire, I’ll be able to do lots of hearty walking across the moors and finishing up in a cosy pub, for a pint of cider by the fire 🙂