Only 3 days remaining until the WBFF Fitness Model Competition on June 23rd, 2012 in Vancouver. I've been focused on peaking this last week with my coach, lowering my sodium levels and manipulating the water in my body. I'm very excited, because I'm so close to achieving my goal and commitment that I set out back in February in my Journey To The WBFF Fitness Model Competition video blog.
Before I get into my pictures and measurements, I want to share with you a video that I recorded last night about the entire experience of transforming your body. I entitled it “How To Achieve Your Fitness Goals”, as it shares the mentality I've had over the last few months and what it really takes to make a change. There's some gold nuggets of inspiration in it and hopefully it inspires you to step up and raise your standards.
Watch the “How To Achieve Your Goals” video below:
(Click here to watch the video on YouTube)
I really emphasize in the video that the real transformation isn't physical – it's mental. The process that you go through to transform your body, or achieve any goal you're after, has a reward that most people don't expect. It isn't necessarily about the result or outcome, it's about who you become in the process. I can tell you that without a doubt, the confidence, self-esteem, pride, discipline, work ethic, and every other aspect of how I've grown as far outweighed the physical vanity of how I look in the mirror.
One thing that really resonated with me that I learned from my coach is when he said to me, “When you're in great shape, you become a walking billboard for success.” And it's definitely true. It's the fact that you've achieved a result that less than 1% of the population has attained, people automatically look at you as a role model and someone who is successful. The reason being, in order to HAVE the the result of a great body, you have to have mastered the habits and character traits that successful individuals have.
You can lose your body, or your finances, or any other “tangible” result. But you can never lose who you've become in the process. That's what you get to keep. And the great thing is, if you get out of shape or something happens to your finances, you still possess the ABILITY to get back there, because you've mastered the process.
I hope that video inspired you. I enjoyed making it, and I have many more coming. I recently did a photo shoot with J Chan Photography and had a blast. We recorded the entire photo shoot and I'm going to put it together into a fun video. I'm also going to shoot another video the day before the WBFF competition, just to share what I'll be eating and a bit about the process I've been going through this last week to get my body to peak in the best possible way. I want to make sure I record and document as much of the experience as possible, to share it with you, and to have it as a memory that I can look back and feel proud about.
Previous Fitness Progress Reports
If you want to see comparisons of my progress on a bi-weekly basis, check out the links below:
February 18, 2012 – My Journey To The WBFF Fitness Modelling Competition
March 5, 2012 – Fitness Progress Report #1: Putting On Size
March 19, 2012 – Fitness Progress Report #2: Gaining Muscle Mass
March 26, 2012 – Bill Phillips Transformation Spring Forward Challenge
April 11, 2012 – Fitness Progress Report #3: Getting Bigger While Staying Lean
April 24, 2012 – Fitness Progress Report #4: Final Stages Of Mass Gain
May 9, 2012 – Fitness Progress Report #5: Beginning Fat-Loss Phase
May 23, 2012 – Fitness Progress Report #6: 4 Weeks To WBFF Competition
June 6, 2012 – Fitness Progress Report #7: 17 Days Remaining Until WBFF
Progress Report: June 21, 2012
(Click here to see my pictures from two weeks ago – June 6, 2012)
WEIGHT: 147.2 lbs. (– 1.4 lbs.)
BODYFAT: 11.3% (– 0.6%) or 6.5% BF
FAT-MASS: 16.41 (– 1.0 lbs.) or 9.41 lbs.
FAT-FREE MUSCLE: 129.01 (– 0.2 lbs.) or 136.01 lbs.
NECK: 14″ (+/- 0″)
CHEST: 36″ (+/- 0″)
SHOULDERS: 44″ (+/- 0″)
RIGHT ARM: 12.25″ (– 0.25″)
HIPS: 31″ (+/- 0″)
WAIST: 28.5″ (+ 0.5″)
RIGHT CALF: 13.25″ (+/- 0″)
RIGHT THIGH: 20.5″ (+/- 0″)
NOTE: Body Fat, Fat-Mass, and Fat-Free muscle is measured on a body composition scale and isn’t 100% accurate. I may be using Body Fat calipers in the future, but for now it’s good to use the same form of measurement for consistency. The 6.5% body fat reading is most likely more accurate, and was used on the “Athletic” setting of the body composition scale, whereas the 11.3% is done on the “Standard” setting.
This past week, the “fat loss” phase has been completely over and it's been all about peaking and manipulating my body weight to look as best as it possible can on Saturday. But, my size has remained about the same the last two weeks. My weight had actually dropped to about 146 lbs, but we've been adding more carbs to my diet now to bring my weight back up and to really tighten up my body.
Preparation Before Stepping On Stage
This last week I've been running around preparing as much as possible for this Saturday's event. I've been practicing my “model walk” and routine (you get judged on your stage presence), I've got my swim trunks, have gotten 2 spray tans, bought my formal wear outfit, submitted my biography, did a photo shoot, and have completely adjusted my diet and workout routine. It's been an interesting process.
I've also been visualizing a lot to give myself that mental edge, that sense of certainty and confidence while up on stage. Overall, I've been feeling good about everything and haven't been nervous much. It hasn't really occurred to me yet fully what's going on and I've been keeping myself busy. My outcome is mainly to have fun and to enjoy myself at the event. It's a time to really celebrate and feel proud for going through such an incredible transformation.
My Workout Routine And Diet
Things have switched up completely this last week. My coach has given me the “peak weak” schedule, which I'll be sharing in another blog post and video soon. But, the primary changes for diet have been adding 25g of protein and 25-50g of carbs each day. The reason for the increased calories is to tighten up my body and to get my size back up for the competition, while being as lean as possible. I don't want to look too “flat” or small on stage. So in total, I've been consuming about 250g of protein, 300g of carbs, and 40g of fat each day for around 2500 calories.
I've also been lowering sodium levels down to 2-2.5 grams per day. This will help with my water retention and make me look better. This has been pretty simple, as I just have cut out things like salts and hot sauce or spices I've used for cooking.
My workout routine has been very simple. I've been instructed not to go too intense, as I don't want my body in recovery mode this week. It's been mainly lighter exercises and just going to about 80-90% intensity – not to failure or anything. I've also switched up cardio to more moderate levels, instead of doing HIIT. I've been doing about 10-20 minutes per day of light jogging before my workouts.
As for water, around 1.5 to 2 gallons per day. My coach isn't into the dehydrating thing and all that stuff that a lot of bodybuilders do. So I'm going along with it… which has made things much easier and more enjoyable than I could have imagined. 🙂
If you want to see more of what I was doing for fat-loss and everything, broken down meal by meal, workout by workout, check out my last Fitness Progress Report.
That's it for now. I'm SO CLOSE to achieving my goal, I can't wait for this Saturday! This has been a fun journey, and these Fitness Progress Reports may be something that I'll keep up in the future (maybe more on a monthly basis). This is really just the beginning for me, not the end. I hope you've enjoyed the journey. I'll have a few more videos coming soon related to my competition, stay tuned.