Prep Journal : 16 weeks out : Patience is a virtue

Nature does not hurry, yet everything is accomplished – Lao Tzu

I thought alot about patience on my morning walk this morning.

Too many times I’ve been tempted to change things in my prep, whether it’s dropping food, upping training, adding cardio, although I do have a coach who provides a objective feedback, I still can’t help but feeling anxious and rushed at times.

Ironically, nothing teaches me patience more than a contest prep does. Aside from hard work and discipline, patience and consistency, the two qualities that will keep my sanity in check and carry me through this entire prep. Despite knowing the importance of patience and consistency, I still find myself having to remind myself almost daily, mostly in my morning walks. Without any forms of distraction, it was a good time for self reflection and reaffirmation.

In the context of this bikini prep, the decision to take social media off has proved to be beneficial. In the past, It was easy to get distracted by other people and their progress, I was constantly comparing myself with others, social media toyed with my emotions relentlessly. My relationship with social media is much better now, I follow great contents and updates, I use it to for business purpose, I limit my usage to a rigid timeframe, I am no longer addicted to it.

I do miss certain aspects of it, such as connecting with other people who shares the same interests. But after weighing out the pros and cons, it’s not worth it for me. Needless to say, most bodybuilders I personally admire aren’t on social media, and I can understand why.

Most men pursue pleasure with such breathless haste that they hurry past it.

This is definitely not a pursuit of pleasure, but I want to savour the learning experience of each prep I put myself through, since I don’t intend to compete again in atleast 2 year’s time. In the realm of a contest prep, I get to detach myself from my body, and access it from a more objective point of view. I get to experience how caloric deficit correlates with fat loss, sensitivity to food and fatigue level heightened, and I get to see how libido/mood/general well being fluctuates along with fat loss. I do understand how health deteriorates without a surplus environment, but quite frankly, it’s hard to quantify the mental strides I’ve made in my previous prep, which applies to other areas of my life. That is the particular reason I am drawn to a bodybuilding contest. I do genuinely enjoy training and eating well in my bodybuilding journey, whether it’s surplus/deficit, or just maintenance. Infact, I didn’t toy with the idea of competing untill few years into my journey (where I was way too flexible and relax with my nutrition)

When it comes to any pursuit in our lives, it’s very important to ask yourself why not, instead of why. 

My goal is to bring a better physique on stage, at the same time, exert as much grace and patience as I can with this prep.

I realised my documentation of my previous prep was scattered…well needless to say, instagram is not a place for proper journaling purpose. Here I want to share a few photos from my previous competition trip to Singapore, (The Show of Strength 2018) which brings me good memories. It was a great experience for me.

I am coached by Twain Teo from https://atp.sg/

 

IMG_1756IMG_1763

For this meal I had, usual suspect of Coffee with condensed milk (mixed in gelatin powder), fruits (cantaloupe) beef liver and raw carrat salad. (#raypeat)

IMG_1399IMG_1968IMG_1970IMG_1971

I especially looking forward to see more details in my lower body. Appreciate the great quality photos provided by the show organiser. (Showofstrengthlive.com)

 

Prep Journal : Reset your mind and change your mood

Some personal observation and experiment in regards to changing my state of being.

I am about a month into my contest prep, most of my musings tend to revolve around dieting, it’s definitely difficult to not be food focus while you’re in a dieting phase, for me, it is a requirement. However, most of these strategy are effective and can be apply to many aspects of our lives.

As I am still not tracking food at this point, when it comes to dealing with hunger issues, I have to rely heavily on internal cues. There is also a difference between emotional hunger and physical hunger. I have realized I deal with physical hunger much better than emotional hunger. Currently, the cue that I give myself is, “If you still feel like you want more food after your meal, then you’re in the right place, stop right now.” At a surplus or a maintenance phase,  I simply just add more food, there was definitely more flexibility.

Change your environment

Walking away from more food doesn’t come naturally for me. The strategy I use currently is immediately clean up after my meal, (make dish washing/cleaning up part of my eating routine.) And I would often walk right after my morning and evening meals. I am rather inspired by Stan Efferding when it comes to implementing walks or activity around meal times, as it improves digestion and insulin sensitivity. As soon as I move away from my dining table, clean up, then proceed to my neighbourhood stroll, my urge of wanting more food is greatly reduced. Switching up the environment definitely helps.

Use music

Sometimes when I’m feeling abit down, I listen to happy, upbeat music. I find that music is quite powerful when it comes to picking me up, this is why I tend to avoid moody music (especially love songs about heart breaks) I appreciate sad music definitely, but I find that it does nothing for my mental well being. So most of the time, I gravitate towards happier tunes.

Change your physical state 

Our physical being has alot to do with our mental well being, as soon as I get up and move, I feel my mood is instantly lifted. This ties in with walking, as soon as I pick up my feet and starts walking outside, I can feel my entire being switch. Movement is medicine.

When distraction doesn’t work

I hear people say the best thing we can do when we’re trying to change our mental state is get distracted, this has never worked well for me. With distraction, I find that the underlying problem will persists and haunt me whenever I have down time. I realized sometimes I just need to face my problem head-on, a form of mental training almost, to “grind through it”. Whether it’s hunger, or certain habits that you try to eradicate, you just have to “get used to it”, putting in the reps, until you’re not as effected by it anymore. This is a learning curve for me definitely.

Nature is your best friend

I am fortunate to be in the tropics, where weather is good for daily walks and activities. I used to be a hermit, my days were mostly screen-filled, indoors. I now enjoy a myriad of outdoor activities, on most days I start and end my day with a walk, and whenever we travel, I try to include an outdoor activity which we both can enjoy. Being outside alone, helps tremendously with mood and depression. It is not a coincidence that more people are diagnosed with depression these days : people are less inclined to go outside due to technology. Sunlight and nature is incredibly healing.

I work hard on making these habits sticks, putting in the reps day in and day out, untill this comes naturally for me.

#17weeksout

 

Prep journal : Training without the phone

No music, no videos, no selfies 

I have started enjoy going to the gym without the phone more and more these days

I used to be the gym chick (I feel good calling myself a chick) who has her headphones on  all the time, I train with very loud and angry music, often contains very colourful language, which explains why I curse alot. But I am reformed now, I try to restraint myself these days.

David Goggins says training with music is cheating. I didn’t understand it at first, but once I took my headphones off, I immediately understand why. I was able to focus better, I was able to listen to my own cues, I was able to motivate myself instead of relying on music. The quality of my session improved tremendously.

There was also the selfies and the videos…obviously I had a rather severe attention deficit symptom, with all the half naked selfies and workout videos posted to my instagram (which I’ve just deleted) The only way I could describe it, is that I felt like a cocaine addict, refraining from taking gym selfies was honestly a challenge for me, I do admit by saying that I am aware that I live a very good life. I am honestly ashamed of my pathetic addiction, and it’s not completely eradicated yet, but I am definitely on the right track.

Each time I whip out my phone and about to take another selfie, I’d think to myself :”Really, Simmy, do you need another selfie? ” No more reasons for selfies since instagram is gone now, problem solved. To completely minimize the distraction, I leave my phone at home.

There are some videos here and there, especially with the main lifts just for the sake of form checks. I used to joke that I didn’t really care about my form, all I cared about was how good I look in the videos. I wasn’t really joking. Was there natty lighting ? Did the angle make my butt look bigger? If I didn’t look good in the video, I wouldn’t post it no matter how good my form looks.

One step at a time, one day at a time

b78f2ba5a0add6350f8a4c57b07f6b8a

 

Prep Journal : Prep before the prep

Summary of the past 2-3 weeks of slowly easing into a deficit again, without tracking food.

I was hesitant to start prep without tracking food, if there is one mistake I’ve learnt from my previous prep, is that I didn’t give myself enough time and I was probably a little too relaxed in the beginning. Given that it was my first prep, I was clueless. I started my prep at 72kg, and I stepped on stage at 58kg, judging by how I looked, I easily had extra 5kg on me that needed to go. Nonetheless, I learnt alot about myself and it was still a great experience for me.

I soon learnt if I stick to the same eating pattern, rotating between the same meals, at this point, tracking is unnecessary. I do use weight and measurement as a guidance at this point, if weight loss stall, I will not waste time and start tracking again. The crazy thing is, I find that without tracking actively, I have to be even more aware of my intake. If I make more progress in the beginning, then I don’t have to play catch up in later stages of my prep.

Below is an entry I wrote in my notebook the other day :

“Pay attention to the appropriate level of hunger and desire for food, instead of giving into intuition completely.”

Contest prep fatloss is tricky, without actively tracking food, it doesn’t mean I am eating intuitively. I find that intuitive eating is mostly for people who wants to maintain weight, or maybe lose a little, without having a rigid deadline to meet. Quite frankly, if I were to give into my intuition completely, I wouldn’t be able put myself in a deficit state. Our body just doesn’t like it if we knock it out of homeostasis : hunger and cravings eventually occurs. Dieting will always feel unnatural, no matter how efficient you try to be.

I will keep this update short and sweet, ending this post with some data update and some food photos, just to make this less boring

Start of prep

April 1st, 2019 : AVG BW 63.2kg

April 15th, 2019 : AVG BW 62.2kg

Starting point 2019 :

 

This was me at the start of my prep last year…I know..I had guts definitely