This is a continuation of my first post about what I wish I would have known before starting to compete. You can read it here.
Some more things I wish someone would have told me:
- There is more than one way to diet. The ‘chicken and broccoli’ diet is one, flexible dieting is another. You can go low fat, low carb, high fat, high carb, keto or paleo. You can eat every 2 hours, you can do intermittent fasting, you can eat ‘clean’, you can eat carbs before bed, or you can’t eat carbs before bed. No dairy, no sweeteners, no fruit or you can have all three. There are so many different diets out there. Do not restrict yourself to the first one you stumble across. If you’re dieting a particular way and are feeling lethargic and tired, change it. Dieting for a competition is no reason to ruin your relationship with food. Find a method that works for you. I can’t stress this enough.
- Learning to pose correctly and learning to look confident on stage are a must. The difference between someone who has taken the time to perfect their posing and someone who hasn’t put much effort into it is astounding. Your stage presence can make or break a placing. So make sure you invest in a good teacher who will show you what you need to know and how you can make yourself stand out on stage.
- Carb up MORE. My coach Nick Cheadle had me eat almost triple the amount of carbs I was having on a normal day right before I got on stage. And it worked! I looked so much fuller and so much better than I had looked at any previous competition.
- Be prepared to feel down about yourself the day after you compete if you choose to have a big meal after your time on stage. Your body will be depleted and will hold onto everything you put into it which will make you look bloated and soft. This is a big change from how you would have looked on stage. Make sure you get back into a reverse diet as soon as possible and stay away from binge eating.
- Don’t give up your social life and your friends just to compete. Competing is a part of your life; it’s not the be-all and end-all of your life. Social outings don’t always have to be food orientated. Go ice skating or go for a hike or something and spend time with the people you care about without compromising your goals.
- If you are falling behind at work, reconsider the way you prep. This relates to my first point and my previous point. You work to pay your bills, sustain your life, etc. Why would you throw that all away for a plastic trophy and a few minutes on stage? If your boss isn’t happy with you eating every two hours, either change how you diet or explain why you are doing what you are doing and try to get his support. If you feel like crap because you’re eating next to no calories, change how you diet. As I said before, competing isn’t the be-all and end-all. Consider your long term and short term goals when dieting and if losing your job isn’t one of those goals then change how you do things. (P.s. I am not saying that your diet should be easy; dieting for a competition is hard because you are putting yourself in a caloric deficit which always sucks. But if you are struggling every day for 12-16 weeks, think about what you might be doing wrong. Dieting means you may be hungry most of the time but if you have zero energy, rethink how you are prepping. I find I only really struggle in the last week of my diet and that’s because of all the depletion and loading that goes on.)
Makes 1 serving
- 2 slices wholemeal high fibre bread (I used the ‘Wonder’ brand)
- 2 whole eggs
- 3 egg whites
- 40ml unsweetened almond milk
- 40ml sugar free maple syrup
1. Whisk together eggs, egg whites and almond milk
2. Soak the 2 bread slices in the egg mixture for about 2 minutes until all the egg mixture has been soaked up
3. Cook the bread in a pan on medium heat until browned on each side
4. Top with sugar free syrup and enjoy!
- 14g fat
- 29g carbohydrates
- 32g protein
- 5g fibre
- 2g sugar
I thought I’d share the video of my posing routine at the 2013 Natural Olympia. I was a little rushed in some parts because I was super nervous and am working on making my posing even better for the 2014 Olympia.
You can contact me for posing lessons, seminars, tips and information at joellechristine3@ gmail.com.
Since competing at the Natural Olympia in November, 2013, I have been playing around with some different training splits and have tried all different sorts of things. I’ve done high volume splits, hitting each body part multiple times, the traditional 5-day-split and a few more.
I have found the one which is working the best for me (at the moment) and thought I would share. This split will help me to reach both my short term and long term goals. I’m currently trying to lean out just a tiny bit for some upcoming events and photoshoots.
Monday: legs (glutes & hamstrings) and shoulders
Tuesday: Chest, triceps and abs.
Wednesday: HIIT cardio (to warm up), legs (quads and calves), shoulders
Thursday: Back, biceps and abs
Friday: Shoulders and legs (glutes and hamstrings)
Saturday: HIIT cardio and abs
I have just started preparing for the photoshoots and events so I have just added in the HIIT cardio sessions. I don’t want to cut down my food so will increase my workload instead. Hopefully I won’t have to but I will just have to wait and see how my body reacts.
If you have any questions please don’t hesitate to email me or leave them in a comment below.
Recipe adapted from www.thecoconutdiaries.com
- 30g oat bran
- ½ scoop vanilla whey protein
- ½ tsp baking powder
- 2 egg whites
- 90g lite cottage cheese
- 2 tsp natvia/stevia powder
Then cut up a Quest Nutrition Choc Chip Cookie Dough Quest bar into little cubes. Mix half the pieces of the Quest bar into the pancake mixture with a fork. Cook pancakes on medium heat until browned on both sides.
To make the topping, take the remaining Quest bar pieces and put into a little bowl with about 1 tbsp water. Put into the microwave on high for 20 seconds. Remove and stir. Then put back into the microwave for another 10 seconds. The Quest bar should then have a syrup-like consistency. Pour over cooked pancakes and enjoy.
The whole recipe contains 14g fat, 48g carbs (22g fiber) and 52g protein.
On Sunday 2nd February I held my first posing workshop with 13 beautiful ladies. I had such a great time and wanted to share some photos with you all:
The workbooks I prepared for the workshop were a huge hit!
A lot of the comments I received were about how confident the girls felt after learning everything in the session which made me so happy because confidence is what I felt I lacked in my first competition so if I can help these ladies overcome that then they will shine on stage!
All in all, I had such a wonderful time at the workshop and I believe that all the attendees did too! I’m looking forward to keeping in touch with them and seeing their progress to the stage.
I received so much positive feedback after the workshop that I am now planning on holding my second one in a few weeks. Email me at firstname.lastname@example.org if you’re interested in attending or want some more information.