Friday, July 18, 2014

The Plan - Losing The Pregnancy Weight

If you read my post from yesterday, you know that I have three goals to attain in the next year.

#1...Drop the last of the baby weight and get back in my pre-prego clothes.

#2...Train for and run my first half marathon {aiming for the Charleston Half Marathon in January 2015}.

#3...Compete in an NPC Bikini Competition

So first comes first, taking off this last 25-30 lbs of pregnancy weight. I'd like to reach this goal by or before the end of this year. In reading a lot about NPC Bikini Competition training diets, I've decided that the best thing to do is for me to eat very clean, as if I am already training for competition. I'm essentially working toward this goal anyway, so it never hurts to get started early. I've got a good bit of weight to lose and this is going to be what makes the most difference.

Here is how I will ensure a clean diet each week:

On Sundays and likely Wednesdays too, I will prepare many of my meals for the week. Mostly getting the chicken grilled and cut up into 4 oz. portions {I will have three 4 oz portions per day} and getting the veggies roasted and separated into portions for throwing on top of fresh greens such as spinach and kale, along with the chicken to make salads. Here is a sample day of the diet I am putting myself on to give you an idea:

Morning: 500–1,000 mg fish oil and a multivitamin/mineral
Meal 1: 4 egg whites, 1⁄3 cup steel cut oats topped with blueberries
Meal 2: Protein shake with: 1⁄2 avocado, 15 g of protein powder, 1⁄3 cup blueberries and 1 cup kale and cinnamon to taste
Meal 3: 4 oz chicken with 2 cups leafy green vegetables
Meal 4: 1⁄4 cup nuts
Meal 5: 4 oz chicken or tilapia with 2 cups green vegetables (your choice)
Meal 6: 4 egg whites (at least 30 minutes before bed) or protein shake

Take 500–1,000 mg of fish oil and multi-vitamin/mineral 12 hours after first dose
Drink 5–6 liters of water per day
Avoid alcohol
Avoid table salt, but some sea salt is OK, but use sparingly (using spices is OK)
Avoid sugar

It seems extreme, but I no longer want to waste time in losing the rest of this weight. Right now it is what is stopping me from getting where I want to be fitness-wise, so I want to 100% dedicate myself to this. Meal preparation is highly needed for success.

My workouts will consist of 30-45 min of cardio each morning, i.e. a run in the neighborhood. I will work one or two muscle groups per day with strength training in the gym or at home and do some HIIT each day for 20-30 minutes, i.e. a T25 or Insanity workout. I will rest one day a week, or do some hot yoga that day {Sundays}.

This is very similar to what training for the bikini competition will be like, so it will be good to get my feet wet and get a real dose of what it will be like. I can be a tad more lax in this phase of my goals than I can be once I begin officially training in January, but it's definitely not lax in comparison to what I'm doing now, so I know I'll see results if I keep with it...and I fully intend to.

As of this morning, these are my stats:

Weight: 173 lb {Height 5'7"}
R & L Bicep {unflexed}: 11.25"
L Thigh: 22.5"
R Thigh: 21.5"
Waist: 33"
Hips: 40.5"

Wish me luck in this phase, I will keep you posted on progress!

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