1st Shred-program check-up

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. 

	September	October
Weight	54.8 kg	54.8 kg
Body Fat percentage	18.8 %	18.3 %
Neck	31 cm	31 cm
Chest	85 cm	83
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
Shirt size	S	S
Pant size	36	36

Let's see how my form will have improved two weeks from now.
Enjoy your sunday and always stay hungry xX

Carb-day breakfast. Still the same just other quantities of the crackers and the stewed apples

Preparing my trainings and meals. Very important!

Why I started blogging

Well, my blog already exists 6 months , therefor I ought to explain you why I actually started this blog, and why actually a fitness/health related blog. 

If you follow me since the beginning of all this, you should know that I am really addicted to sports, mostly girly sports. When I was a little fairy I used to do gymnastics , then I had to stop because of my back (#gymnasticsproblems) and because I wanted a new challenge, so I started dancing. Then I came up with the idea of pole-dancing,due to my lovely sister. So I taught myself pole-dancing, which wasn't a big deal as I was still very flexible and had a pretty good coordination and body tension due to gymnastics and dancing.

After 5 or 6 years of dancing (hip-hop,ballet, jazz etc) and 2 years of pole-dancing (including teaching pole-dance classes) , well I started to hit the gym. And of course I was a real newbie. Now that I have some kind of experience and knowledge, I throw my hands up in horror when I look back upon my gym-session. I never left the gym earlier than 2 or even 3 hours... I mostly did cardio and some kind of weight-exericise on machines and far too many crunches, planks etc. 

Suddenly I met my prince charming, Sir Ken from Dumbbell, who taught me everything about fitness and a healthy way of life. I became more and more interested in fitness, lifting weights, healthy diets, healthy eating-habits and so on. And that's where it all began. I started posting everything on my private Facebook account, when I discovered Instagram I shared my fitness-sessions, my meals and also some stuff of my private life with other people. By the time I discovered that there are such things as bikini-competitions , so I found a new commitment.

But after a while I didn't want to spam my private profile with all my fitness-related stuff...Therefor I decided to create this facebook-page which should be only about my journey to my first bikini-competition. (The same goes for my IG-profile). I realized that by creating this page and a new style of IG-profile I became even more motivated, and I also motivated other people with my results, my dedication and my devotion for weight-lifting and hitting the gym. I didn't want to only share my fitness-life, I also wanted to help people , to share my knowledge, my interests and my experience with them. And that was the moment my Fitness-blog was born.

And here we are...

Having already so many followers on IG, on Facebook and a lot of views every day and from all over the world. I am so overwhelmed that I motivated so many other girls to get up and start working out again. Every time I get asked questions, I am truly thankful that those girls trust in me and ask me for help, or advice or even just to get some new motivation because they think they are not improving. 

Ladies (and gentlemen), you are so amazing and I am very happy to have you as my followers or readers. Keep up the good work at the gym and always seek for more.

Xx 

Today's dying-selfie after my Legsession

June to September Transformation

So this afternoon Ken and I have been at our coach's again for another check-up. We couldn't do a mid-month check-up as J-M. was on vacation for a whole month, lucky he... However, we made a great transformation again, and we are both very satisfied with our form. And now that the competition date is almost knocking on the door, we are also changing our diets.

So here the changes: 
-On carb-days: Less spelt bread, afternoon snack changes from tuna/pineapple/quinoa cracker to quinoa cracker/apple/cod & before bedtime Iso-whey shake instead of Casein pudding.
-On low-carb days: Breakfast will be kiwi, egg-whites and cracker (time to say goodbye to my juicy yummy strawberries) and same here, no casein pudding but a shake before going to sleep.

A little change never killed nobody... But still, I am going to miss my juicy strawberries haha.

Since June I have made a lot of progress, but now the time has come to really get rid of the last percent of body fat and water retentions. I really want to get shredded as hell, not too shredded, but I want a good form even if it's my first competition. By the way I am about to order my competition-heels &-bikini soon. I am so excited already, but more of that in a future post, so stay tuned.

Nevertheless, as I always post my measurements, body fat percentage and weight, I thought to create a chart for the last time before starting the shredding-phase. Meaning, from monday onwards I will be in preparation and my transformation-posts will start from zero again:

	June	Mid-June	July	Mid-July	August	September
Weight	57.7 kg	57 kg	56.3 kg	56 kg	55 kg	54.8 kg
Body Fat percentage	27.9 %	24.6 %	22.4 %	21.4 %	20.2 %	18.8 %
Neck	33 cm	/	32.5 cm	/	32 cm	31 cm
Chest	86 cm	/	86 cm	/	86 cm	85 cm
Arms	28 cm	/	27 cm	/	26 cm	25 cm
Waist	68 cm	/	66 cm	/	64.5 cm	63.5 cm
Hips	89 cm	/	85 cm	/	83.5 cm	83 cm
Tights	55 cm	/	53 cm	/	52 cm	51.5 cm
Calves	36 cm	/	36 cm	/	35.5 cm	35 cm
Shirt size	M	/	M / S	/	M / S	S
Pant size	38	/	38 - 36	/	36	36

I wish you all a great rest of the week and dig deeper.

Post-breakfast form.