You remember from the last transformation-post that I wanted to start another 'check-up-chart' from the shredding phase? Therefor, before getting to the chart, let's talk about the new changes.
Like on the previous check-ups, my form, just as my posing was very satisfying, which makes me really happy and motivates me every single time to dig deeper and to get that body shredded. I hope that the next check-up will be in my first competition-bikini by Angel Competition Bikinis and my competition-heels.
You already know that I am carb-cycling for the last few months. We will keep this up, but a little tougher this time. This means that I will have 2 days of almost no carbs and 2 re-feed days.
On my no-carb-day (let's call it that way haha):
I will no longer have quinoa crackers with kiwi and eggs for breakfast. I am going to have a little turkey steak with tomatoes. Yeah I know... doesn't sound like breakfast but hey, the competition is in 4 weeks... Further will I have beef steak every day, awesome. My dinner is still the same; salmon with cod and vegetables.
My re-feed days look a little something like this:
- Breakfast is still the same: Puffed-quinoa-rice-crackers with boiled eggs and stewed apples, except that the quantities decreased
- Lunch is also the same: Beef with quinoa and vegetables
- Afternoon-snack changes a little: Instead of cod with puffed-quinoa-rice-crackers and apple , we replaced the apple with cucumbers.
- Dinner also the same: Chicken with broccoli
For the training-program there aren't big changes, except that I don't have to go for an outdoor-run every morning as we don't want to risk a cold (which I already caught...grr). Instead I will hit a 30-min HIIT on the stationary bike in the gym. There are also some exercises that are replaced but I am not going to list up every single one as that would make my post even longer, hihi.
Of course, my post-lifting HIIT increased by another 20 minutes, so here we go again for a 40-min HIIT after the weight-lifting...errwww.
Before you have a look at the chart; I didn't lose weight nor did my BFP decreased that much, but I can't be too shredded, it's still bikini-shape so I have to uphold an aesthetic and feminine look. Yet my form improved visually, which is the most important.
|Weight||54.8 kg||54.8 kg|
|Body Fat percentage||18.8 %||18.3 %|
|Neck||31 cm||31 cm|
|Arms||25 cm||25 cm|
|Waist||63.5 cm||63 cm|
|Hips||83 cm||83 cm|
|Tights||51.5 cm||51 cm|
|Calves||35 cm||35 cm|