If you are subscribed to my Youtube channel, then you probably saw my video on what I learned from prep..
And I said that I was going to write about my lessons as well. So here it is. :)
1. I learned that you can continue to progress in the gym while getting leaner.
My past preps I would get weaker and weaker as prep went on. But this time I actually got stronger. I mean, eventually prep got to me... & I just couldn't lift as heavy as I would have liked to. But I had to be smart and not get injured.
How did I continue to push hard in the gym?
I logged my workouts, and did my best to beat my main lifts the next week. Whether I was lifting more weight, doing more reps, or more sets. I progressed in one way or another.
I also practiced visualization. I would visualize myself lifting the weight I wanted to hit for the day... And get in the gym and DO IT!
Of course, there did come a point in prep where this didn't work. LOL. And when this happened, I focused on simply giving it my all each workout, without getting hurt, each workout.
2. I learned the power of veggies!
I mean, I've always known that veggies help fill you up... But this was the first time I counted them as carbs. Well... I guess this was the first time I counted anything, because it was my first prep using macros instead of a meal plan. SO MUCH BETTER!
As I go closer to my show, my carbs dropped. And those carbs eventually were switched to veggies (carrots, corn, squash, etc). Then those veggies were switched to only green veggies (broccoli, cucumbers, asparagus, cauliflower even though that's not green HA).
Changing the carb source like this allowed me to lower my calories/carbs, while still keeping my food volume high. And that allowed me to not feel like I was starving to death. Ha.
3. I learned how important sleep is!
I mean... I have always known how important sleep/rest is. But I never really paid attention to my sleep until recently. Mainly because I wake up so early now, and have really long work days. I wake up at 340am, work 7-7, then go to the gym after work (I didn't work every day.. But I still woke up that early).
I normally got just under 6 hours of sleep. And if you have read my blog on sleep, then we both know that that isn't enough sleep! Especially because of how hard I was training and how little food I was eating. I needed all the sleep I could get to recover AT ALL!
So I took a nap on my lunch at work, putting me just over 6 hours. And when I didn't have work, I napped quite a lot at home.
4. I learned how to embrace the "suck."
This is a fun way to say that I learned how to see the positive side of every situation I was in. Dieting is hard. We all know that. Getting up before 4am to do an hour of cardio isn't always the most fun thing to do. Eating less than 600 calories in a day can be quite torturous. But... Despite all these challenges... I still stayed very positive. And I actually really enjoyed my prep. I always love watching the body transform.
The mind is such a powerful thing!
5. I learned about NEAT.
None Exercise Activity Thermogenesis. In my past preps, I would get very lazy. My activity level would drop so low. I literally would just eat, sleep, and train. Where this time around I stayed more active. Huge thanks to Tony with that one! He would get me to go on walks with him on my days off. Just little things like that helped keep my activity levels up.
6. I learned the magic of calorie/carb cycling!
Having the different caloric intakes each day allowed my body to continue to progress. I had my super low days for fat burning. And I had the refeed/high days to keep my metabolism and mind healthy.
7. I learned that it is best not to change too many things.
You want to keep things simple. Especially when it comes to peak week. If you are in shape/ready for the stage... Then you shouldn't have to manipulate things like salt, water, cardio, training, etc... Going into my second show this year.. I still had the same amount of sodium on all my food. I still trained the same way and did some cardio. Obviously, a couple days out, I had to make some changes so I wasn't sore on stage. And we did lower my water intake a little. But still didn't tweak things too much. It was actually very nice!
8. I learned how to test my blood glucose levels.
My coach had me test my blood glucose the couple days before my shows. We used these numbers to determine whether or not I was going to eat carbs in my next meal. If my number was too high, then that means my body wasn't shuttling the carbs. It also meant that I was dehydrated, which we knew because by this time we had cut water down. I really liked doing this because it took some of the guessing out when it came to carbing up for my show. I felt like a doctor! LOL.
9. I learned trust the process and trust my coach.
I normally do trust the process and my coach.. But this prep was a little different. I was prepping for my first two pro shows. I was so nervous. And I wanted to bring my absolute best! Despite this added pressure I had put on myself, I was in a way better place mentally and emotionally this prep. I just followed the plan! And let my coach do the stressing (hopefully he wasn't stressing). And low and behold, I brought a package I am extremely proud of to the stage (for my second show)!
10. I learned that anything is possible with hard work and discipline!
This one kind of speaks for itself. You can truly accomplish just about anything if you are willing to work your ass off! & if you are discipline! Everything I did I had my goal TO BE BETTER in mind! And it all paid off! Now I have to keep this up during my long off season.