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TRAIN TO BE STRONGER! —————- Contest prep, meet prep, young, old, dieting, bulking… Or whatever your goal may be! You can train to be strong! —————- When in a dieting phase if you continue to train hard & are able to get stronger.. Then you know you’re maintaining muscle! —————- When in a growing phase.. That’s the perfect time to get stronger & built more lean tissue! The more lean tissue you have, the more calories you burn naturally! —————- If you are on the older side.. Then training is huge when it come to keeping your body healthy & avoid atrophy. Weight training will keep your muscles & bones STRONG! —————- Dm or email me for training & nutrition coaching! 😊💪🏼 —————- @tonymontgomeryjr @strength_union @teamphoenixperformance @pioneer_fit @bfitgyms @mbslingshot @valhalla_labs —————- POWERED BY: https://valhalla-labs.com/ “KAYLIE5” for $5 off your order!!!! ————— #kayfitness #tmnutrition #strengthunion #teamphoenixperformance #feedmefightme #ifbbpro #gwpl #workharder #musclementor #contestprep #bodybuilding #onlinecoach #valhallalabs
It is Thanksgiving night. I hope everyone reading this had an amazing day with their loved ones & enjoyed some good food!!! What did I do this turkey day???
I had a normal day. I didn’t participate in any holiday festivites. NOT because I didn’t want to.. Mainly because I am having a Friendsgiving on Saturday.
But for some reason.. Because today was the actual Thanksgiving DAY… I really wanted to eat/cheat. I find it so odd how we put that kind of meaning to a day and food.
Fortunately, I was able to stick to my plan. No cheats. I even baked a couple batched of cookies and muffins for my gym members. I’m weird like that and enjoy baking even though I can’t eat it (unless I have a cheat meal).
Well… Now let’s talk about my post show rebound, experience, and plan this go around…
My last show of this year was Kentucky Muscle, October 20th. That night after my show I enjoyed myself with food. I didn’t go overboard… But I also didn’t hold back. I went to a BBQ place with my husband and family (some of my family coma out to Kentucky to support me).
Tony also had some no bake cookie dough. Man! That was good!!! And that was about it.
The very next day I woke up at my normal time (4am) and did fasted cardio. For week one of my off-season I took out all my post workout cardio but kept my fasted cardio in. So I was doing 60 minutes of fasted cardio.
I also increased my macros right away. Not by too much though. Mostly through protein and fats. I wanted to avoid too much of a water rebound and the inflammation. I also wanted to feel as satiated as possible… Because I know how hungry I get post show (well.. I’m always hungry)!
Week 1 Off-Season Macros:
Training: P130 / C100 / F20 (I kept my carbs before, during, and after training)
Rest: P140 / C20 / F30 (carbs were in my last meal)
While I was in Kentucky I did allow a little freedom. I followed my macros all day. But I did replace my last meal with a “healthy” cheat. I ate some trail mix, low calorie ice cream (Halo Top, Enlightened, Arctic Zero), and maybe a banana or protein bar/cookie.
As soon as I was back home, though, those healthy cheats went away. I was 100% on my plan!!!! And surprisingly.. I actually stuck to it! I am currently 5 weeks post show… And I’m still sticking to it. This is the first time EVER I’ve been able to properly reverse diet! & not feel extrememly starving!!!!
Man oh man! I’m sorry for the delay you guys! Thanksgiving week got ahold of me. I was doing so much cooking and baking for everyone. 🙂
Anyways.. Let’s continue on with how my off season is coming along.
I am now in week 6 of my off season. I didn’t make any changes this week due to my Friendsgiving. I gained a good bit of weight (water weight)… So I don’t want to make any adjustments just yet. I showed you my week one off season macros above.. Here are my current macros…
TRAINING: P130 / C175 / F30
REST: P140 / C20 / F50
I am actually really happy with where my food is at. I’m not really hungry. And I am totally enjoying my food.
I also feel really good. And am maintaining a lean look!!!
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4 WEEKS POST SHOW! • Guys! I feel amazing!!!! I have never had such an amazing post show experience!!! I normally struggle so hard post show. Mentally, physically & emotionally. & I normally rebound so bad because I have a hard time sticky to my macros. • But this time… I did it! With my hubby’s help @tonymontgomeryjr !!! We have slowly increased macros week to week, slowly decreased cardio. & slowly took out all stimulants and fat burners. & in a few weeks I will be getting my blood work done to make sure everything is where it should be at. • Today is the start of week 5 of my #improvementseason & these are my current macros: TRAINING DAYS: P130 / C175 / F30 ~1490 calories REST DAYS: P140 / C20 / F50 ~1089 calories • During contest prep I have gotten down to about 600 calories. And last years off season I stayed in the 1200’s… So I am so stoked to have my calories up this high already.. & still maintaining some leanness! • BIG THINGS TO COME THIS OFF SEASON!!!! #allofthegains • EMAIL ME AT email@example.com for online nutrition coaching! 😊💪🏼🍴 • @tonymontgomeryjr @strength_union @teamphoenixperformance @valhalla_labs • POWERED BY: https://valhalla-labs.com/ “KAYLIE5” for $5 off your order!!!! ————— #kayfitness #tmnutrition #strengthunion #teamphoenixperformance #feedmefightme #ifbbpro #gwpl #workharder #musclementor #contestprep #bodybuilding #onlinecoach #valhallalabs
I am also progressing in the gym. 🙂
I was actually telling my husband the other day.. I don’t think I lost much strength during my contest prep…
And I feel like it is coming back quite nicely! BONUS!!!
This is everything I need in order to grow this off season!!!
More food and more strength!!!!
I feel like bodybuilders (especially ladies) underestimate training hard and heavy (safely and intelligently).
I think this blog is going to go on for days!!! LOL. JK! I will wrap it up today!
Let’s talk training…
So immediatelly post show.. My main focus was recovery. Yes I still trained… But I cut back to only 4 days a week. And I didn’t take anything the failure. Nor did I do any supersets or drop sets. I kept the intesity relatively low. During the last 8-ish weeks of contest prep I was completely maxing out my body. I was doing almost 2 hours of cardio a day. I was training 7 days a week. Calories were extremely low. Fat burners and stimulants were high. I was going all out with everything I possibly could. So my body definitley needed a little break.
Training only 4 days a week made me a little nervous at first… But it has actually been pretty nice having those days off! I have time to do other things, like errands, cleaning, reading, adulting. LOL.
Here is what my workouts are looking like…
Saturday 11.24.18 Workout:
-Chest Supported Row 2×8-10, 1×15
-Lat Pulldown x15, x12, x10
-Cable Rows 1×12-15, 2×6-8
-Chin Ups 33 total reps (broke it down into sets of 11)
-Conv. Deadlift 1×3-5, 1×8-10
-Seated Leg Curls 1×15, 2×20
-Wide Single Leg Press 2×12-15ea
-Single Lying Leg Curl 3x15ea
-Hip ADD + Hip ABD 2×20-30 ea
-Single Leg Back Ext 2x10ea
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SWISS BAR FLOOR PRESS • Using the Swiss Bar is great because you have multiple grip options. It can also be easier on the shoulders (due to the neutral grip). • Floor Presses train the top portion of the bench press. They also take away your leg drive.. & put more focus on the triceps (especially if you do a CLOSE GRIP). • Right now I have a day where I do Bent Bar BP to train a greater ROM. & I have a day where I do Floor Presses (less ROM) 😊💪🏼 • Email me if you have any training questions! Kaylie.firstname.lastname@example.org • @tonymontgomeryjr @strength_union @teamphoenixperformance @elitefts @valhalla_labs • POWERED BY: https://valhalla-labs.com/ “KAYLIE5” for $5 off your order!!!! ————— #kayfitness #tmnutrition #strengthunion #teamphoenixperformance #feedmefightme #ifbbpro #gwpl #workharder #musclementor #contestprep #bodybuilding #onlinecoach #valhallalabs
Sunday 11.25.18 Workout:
-Swiss Bar Floor Press 3×8-10
-Seated DB OHP 3×15
-Cable Side Raises 3x15ea
-Face Pulls 3×20
-DB Side Raises 3×12-15, 2 drop sets
-DB Incline BP 1×8-10, 1×15
-Leg Press x15, x12, x8
-Belt Squats 3×10-12
-Spanish Goblet Squats 3×12-15
-DB Reverse Lunges x10ea, x15ea
-Bench Pistol Squats 2x20ea
My workouts are pretty damn long right now! Because I only train 4 times a week.. I do total body workouts to maintain frequency. I would say my workouts take about 3 hours. I can make it 2 if I hustle and don’t talk to anyone (which is impossible when you are the gym owner LOL). But I don’t mind being in the gym that long. I love training!
The only thing that can be not the most fun about such long workouts is… I get REALLY hungry! LOL. Thank goodness for intra-workout shakes!!!! Now that I am in my off season, and I am increasing my macros… I have reintroduced an intra shake! YAY!!! It is a life saver for sure!!!!
Go check out https://valhalla-labs.com and try the Battle Mead! I am kind of obsessed with it. It is cinnamon apple flavor. And I mix it with a little bit of peanut butter protein! OMG! BOMMMBBB! Use my code “KAYLIE5” for a discount 🙂
Okay.. I think this is going to be the end of this crazy, drawn out blog. LOL. I will be writing more about my off season! So stay tuned!