Leslie’s BodyBlog

It’s been 5wks since I fell and cracked my tailbone.  5wks of a few arm workouts and whimpy cardio.  Each time I would go to the gym-my back muscles would spasm and tell me NO MORE!  So I began getting massages and using heat to relax my back muscles so I could function.  It has been a long recovery, but the heat helps tremendously. 

At the 4 wk mark I realized I was going to be able to workout again soon.  So I began lifting a little heavier, finally able to do some form of a squat, but no lunges yet.  This will start a new week, I will see what I can accomplish.  It’s like starting all over again.  I’m lifting much lighter weight for lots of reps(20 or more).  I look at it as a good change my body is forcing me to make. 

My weight is up 2lbs since the day of my fall.  My diet has not been changed.  I continued cheat meal once every 1-2 wks.  I actually am not too ‘offended’ by the look right now.  The number on the scale is ugly.  But I just need to hit the weights and tighten up a bit. 

It’s been 5wks since I fell and cracked my tailbone.  5wks of a few arm workouts and whimpy cardio.  Each time I would go to the gym-my back muscles would spasm and tell me NO MORE!  So I began getting massages and using heat to relax my back muscles so I could function.  It has been a long recovery, but the heat helps tremendously. 

At the 4 wk mark I realized I was going to be able to workout again soon.  So I began lifting a little heavier, finally able to do some form of a squat, but no lunges yet.  This will start a new week, I will see what I can accomplish.  It’s like starting all over again.  I’m lifting much lighter weight for lots of reps(20 or more).  I look at it as a good change my body is forcing me to make. 

My weight is up 2lbs since the day of my fall.  My diet has not been changed.  I continued cheat meal once every 1-2 wks.  I actually am not too ‘offended’ by the look right now.  The number on the scale is ugly.  But I just need to hit the weights and tighten up a bit. 

Hitting 113 pretty steadily on the scales.  & I don’t like the look.  I don’t mind the # so much, but I look much softer than I like.  I’ve been restricted to light weight and high reps for the past 6 wks per my chiropractor.  I am back together now so I’m clear to start adding more weight in small increments!  WoooHOOO! 

I didn’t change my cardio routine.  The only change to my diet was -too many business trips.  And I admittedly let myself cheat WAY TOO MUCH the last trip.  Pizza, cinnamon roll, pineapple upside down cake, icecream(no sugar)-w/lots of fudge LOL! 

So now I’ve been back to my normal meals for a week.  I am feeling better, but still soft.  I will stay on track for 2 more weeks and alter as needed.  I may bump up the cardio for a bit to get a jump start.

This weekend is technically 8 wks since my contest.  I am steady at 110 lbs.  This is the time where I have to look in the mirror and ignore the scales and the clothes.  Ugghh, I hate this part..where I am squeezing into my clothes, they  are tight and not falling off like they have been for months.  Although the number on scales is up, today I feel good and I like healthy & fit.  Now, the last week I was carrying some water weight, I’m not sure why.  But it tempted me to change my diet and do some killer cardio sessions…but I didn’t.  I stuck to my plan and now 1 wk later I look fine.  So this week I will continue on with my increased calorie plan and my 3-30min cardio session for the week.  I’m adding in pilates and yoga several times a week now too.  I just hate the long classes, but I need to do it. 

I haven’t had a real cheat meal in about 2 weeks.  So I may do a refeed this weekend or the next.  I’ll just see how my body is adjusting and if I’m craving anything yummmy.

2 months into offseason -weight is increasing slowly even with the few treats.  I have been stronger in the gym.  Working with lighter weights for the next few weeks.  I’ve cut my cardio since I’m not gaining enough.  I will start taking in more calories this week-from good sources of course. 

Hate a great cheat meal last week:  Pizza, martini, outback triple dessert (choc thunder, cheesecake, pb pie-WOW), choc martini.  This was really my first splurge since the competition.  I knew what I wanted to eat and I had it.  So many times after long weeks of strict dieting people binge on any and everything.  So I waited until I knew what I was craving and it was great.  I simply got back to my ‘healthy’ diet the next day.  My weight was up 3lbs the next 3mornings.  I have now lost 2 of those lbs-just by following my off season diet-NOT killing myself with cardio or crazy cutting carbs.  

I will be staying at 30 Liss cardio 3days/wk and weights 4 days.  I may even reduce my cardio to 20 min if my weight stays here for the next few wks.  Or I could add in 1cheat day a week instead-I will base it on how I look and how I feel.   

3 wks- weight today 108.. even after cheeseburger for the 4th.  For 3wks my weight has been steady in the 107’s.  So I needed an increase.  I have decreased cardio to only 3-30 sessions/wk.  I will increase my carbs more this wk and hope the scales will slowly move up.  I may start adding a treat or refeed more often.  I need to gain-I just prefer to do it slow and steady.

Little over 2 wks from my competition.  I’ve maintained my weight from weigh ins(107)-now I have to gain in order to progress with my goals for Nationals.  Slowly - I plan to only do 3/30min cardio sessions per wk now.  I will plan to do just low intensity of whatever I like-or if sprints feel good, I’ll do those.  The beauty of the offseason is you can switch up your routine -play more sports instead of focusing on HR so much, try new exercises, pilates, yoga etc.. incorporating more variety.  I will continue weight training(of course) 3-5 days a week.  Some times 1 body part/day sometimes I may do full body or upper/lower workouts.  AND LOTS OF STRETCHING!

Since my weight has been steady -I haven’t done cardio for 2days, today will be the 3rd day.  Tomorrow I will do a light session as I won’t do weights tomorrow. 

Food- today I’ll begin adding in more carbs and decrease my protein intake slightly.  I’m shooting for 110Protein and 130-140Carbs for the next few days.  I will see where my weight goes and adjust as needed.  I like my look -so I plan to keep it.  If I look in the mirror and don’t like what I see-time to re-adjust.

I have no idea how I kept up with posting during my contest prep.  It has been 2wks since my contest and I can’t seem to get caught up on anything-emails & blogs have been pushed aside.  I have atleast 1-2 extra hours in my day-but where does it go? 

It has been 2wks today since I took home the 2nd place win.  I have stayed on my pre-contest diet to adjust from all the peak week loading.  I am averaging 107.5 most days.  My first treat meal was last night -99%lean turkey burger with full fat american cheese and baked fries.  Not much of a splurge- I know.  For me I have to gradually add ‘normal’ food or variety.  If not I balloon up too quickly, carry LOTS of water weight or even get sick.  I have been there in the past with the full fat and sugary treats way to much and it sucks to have to get rid of it.  I proudly say I can still see my abs and I am still lean.  My cardio workouts I have decreased to 4/30min light sessions this week.  My workouts I have kept the same 4 day schedule.  I will add more versatility to my workouts now-plyometrics, light days, mod/heavy days, pilates/yoga, more band work etc…Somedays I may even just do shoulders or maybe full body-whatever strikes me.  I will continue this ‘play time’ for the next few weeks.  I actually took this past Monday off- No weights No cardio-WHOA!  First day off since day of contest. 

This coming week I will up my carbs slightly 120-140g/day everyday of the week.  I will also decrease my cardio to 3-30min session per week only.  Keeping most of them light intesity, unless I go for a run or long bike ride on the weekend. 

I’m feeling great.  I’m really proud that I have not given into the temptations to binge post contest.  I feel much better and my body is grateful I’m sure.  What really helped was preparing my meals for after the contest days before the contest.  I had atleast 3 days of food frozen-so when I woke up after the contest I knew what I was eating and it was ready to go.  In the past I would spend that day looking at every fast food joint or going up & down every grocery aisle for everything not on my diet.  Never really knowing what I wanted -b/c for a change I could have whatever I wanted…so I usually had a little of everything-not so good for your tummy.  This time I got right back on the diet being glad I could add condiments and lots veggies.  And glad I could get back drinking water and coffee! 

I think post competition recovery is crucial.  We need the mentality that after the contest is over -we still eat healthy.  My protocol is to think of comp prep as 14 wks(12 wks til day of comp then 2 additional wks after for recovery).  But do have a cheat meal after the contest and maybe the next day(a meal-not a whole day binge!!)  Then get right back to your diet and workouts.  Then gradually increase the good foods and incorporate a cheat meal or two every so often as your body will allow.  Or phyically as you will allow by looking in the mirror. 

I plan to post more on this topic b/c I found it so difficult to overcome in the past.  It doesn’t have to be difficult. 

Proud to have brought home 2nd place this wknd.  There were 3 other beautiful ladies in my class.  The morning round went by way too quickly.  But the evening routines were great.  I had so much fun with it and the other ladies had cute routines too.  I’m very honored to have been a part of this group.  I feel I came in with my best conditioning ever.  My diet was on and I have no complaints about how the day went.  (aside from being thirsty as ****). 

Now I will take some time off to relax and vacation!  I will be working on gaining some lean body mass for my next season.