My 4th meet!

For this training cycle, I followed the same program I did for my 3rd meet, but this time I took more deloads. I was able to train at a lower body weight, but towards the end, decided not to cut weight to get down to 97lbs... for a few reasons, one, being of course weight cutting sucks, especially when you cram it in a short amount of time. And second, 102-103 was where I was on average throughout most of my training, and I got stronger there, so that's what I wanted to compete with. My strong body! Not a deprived body.
I also treated the week of my meet as a deload and still followed my training plan for a typical deload week. I didn't test my maxes like I have for my previous meets. So when I planned my meet attempts, I told myself, that the numbers I was going for, were numbers I would've hit anyway if it was a regular training week. These numbers were on the schedule, this is what my body was expecting. My strong, not deprived body =) So since I didn't change anything, then nothing should be different on meet day. Theoretically. That's what I tricked myself into believing anyway, haha.

The interesting thing about this training cycle is that my squat and bench got better faster, while I stalled on my deadlift. That was bittersweet. Obviously, 2 lifts out of 3 are great, but deadlift is my game. So I was a little disheartened that things weren't progressing the way I had thought they would. But super excited about my bench and squat progress!

Not weight cutting for this meet was a huge relief. I still watched what I ate a little bit the days leading up to weigh in. But I did not go crazy over food like I did for my previous meet. At my last meet, I brought so much junk food and snacks. This time, I probably brought half, and very little of it was junk food. I just wasn't craving it. It felt so much better.

The set up of this meet was kinda sweet. There was a lot of space and I stayed on the mats most of the time, just stretching and rolling, and being in my own little zone. It felt really good. It also didn't feel as crowded because there were only two flights.

Days leading up to weigh in and the meet felt really anticlimactic. It was like I almost felt like I wasn't competing. I wasn't hyped up about it. I competed on Nov. 12, Sunday and the last day I lifted was on Wednesday before the meet.

Overall, I am super happy about how I did at this meet. I didn't break any records for squat or bench, but I did break a state record for deadlift, yay!  I am so so sooo close to my goal of 300lb deadlift.  NEXT MEET!

Date	6/4/2016	12/3/2016	6/18/2017	11/12/2017
Weigh in/Weight Class	103.4/105LB	95/97LB	96.1/97LB	103.1/105LB
SQUAT	165.35	176.37	177.47	192.9
BENCH	93.7	99.21	100.31	110.23
DEADLIFT	248.02	259.04	281.09	292.1
TOTAL	507.07	534.62	558.87	595.23
WILKS	309.801	346.131	359.115	364.44

My 3rd meet and weight cutting

This training cycle was very special to me because I wrote my own program based on what lifts I enjoy on certain parts of the week, and other programs I saw online. Here's what I did: 
Day 1 heavy bench, started with 5x5 and increased weight weekly. Then overhead press with just the bar. Did not increase weight weekly
Day 2 heavy squats, also started with 5x5, increasing weekly
Day 3 80% pause bench and squat. Also speed bench close, medium, and wide grips. 
Day 4 heavy deadlift 1x5, increased weekly.  Front squats, 105lbs, did not increase weekly

Towards the end when I started peaking, I lowered my sets and reps. I also did light cardio like running and hip hop classes on non lifting days. 

What I wish I did differently:
1. Taken more deloads. I got too hungry too fast. I only deloaded twice in this cycle, which was almost 20 weeks. 
2. Trained at a lower body weight.  My goal was to compete at 97lbs. My last training cycle, I was close to 100lbs throughout my training and last month before meet, I was closer to 97. This time, I hovered closer to 104, and did a much drastic cut.  Details below. 

Weight cutting
Last training cycle, I hardly drank alcohol but this cycle, I did.  I also just indulged more in general.  This made for an uncomfortable last two weeks before weigh in.  Strategies that I employed: 
1. More fasting run/walks in the morning. 2 to 3 miles. 
2. Cut back on carbs and overall calorie intake. 
3. Last few days before weigh in, ate a small dinner between 3 and 4pm and nothing else until after my morning fasting run.
4. 1pm, day before weigh in.  Last meal and last time a drank water. In total, I drank less than 64 oz that day. Started spitting in a cup. Went to bed at 97lbs, woke up at 5am at 96.5 on my scale.  Official weigh in 96.1.

The days leading up to weigh in sucked.  I was hungry and irritable. I tried to test my maxes and failed miserably. After I stopped eating and drinking the day before weigh in, I was just tired and ready to be done. But thankfully, I never felt dizzy or lightheaded. 

The morning of weigh in, I actually felt energetic despite not sleeping well. After weigh in, I ate an omelette, bread and a small salad.  I ate it slowly and enjoyed it all!!! Then shortly after that, I bought 3 desserts to eat later and also had a mango smoothie.  I wasn't able to finish the desserts and barely ate dinner that night.  I was just so full. 

On meet day, Sunday June 18, I ate my own breakfast at my hotel then also packed a little of the hotel breakfast to eat at the meet. I also weighed 100lbs when I woke up! 
For squat and bench, I was able to break my previous State and National records by 1 lb for each lift. So I ended up 177lb squat and 100lb bench. For deadlift, I was able to also break my previous record and pulled 282lbs. In this past training cycle, my PRs were: 180lb squat for reps, 107.5lb bench (1RM), and 280 for reps. So I lost a lot of strength from the way that I cut. I know I could've done a more aggressive water cut instead of drawing it out for two weeks, but I didn't feel comfortable doing that. 

I still had a lot of fun at my meet though. I will start training again next week and I am interested in submaximal loads for squat and bench, but will keep doing what I've been doing for deadlift, since that seems to be working. 

The week after my meet, I ate and drank a lot. Then I was over it. Well, I also got sick. I also snacked a lot on junk food, which I normally don't do. Now I'm kind of over snacks. 

May - June 2017 Weightcut

5/3 Wednesday - 6 more weeks
Ok.
It is time to start being more assertive about this weight cut.


Morning Weight: 103.5

I need to start holding myself more accountable and making notes on what is working.
So this morning, I weighed myself, then ran 3 miles, and I was still 103.5. Usually I can drop a 1/2 lb, but that apparently didn't happen this morning. That's ok. I am not discouraged.

All day today I'm eating salad for every meal. I know that sounds excessive but I'm trying not to buy any food because we have to vacate our home in a few weeks for a few days due to a fumigation. So I'm trying to eat all the fresh stuff first.

And no afternoon snack attacks! I'm drinking lots of water.

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5/4 Thursday
Morning Weight: 103
I stuck to my plan yesterday. I ended up eating dinner before 5. I drank water and had one La Croix. It was a busy day and I didn't feel too hungry.
Today I had a sweet potato with my breakfast salad and lifted 80% pause/tempo for bench and squats.

Again, eating salad all day!

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5/5 Friday
Morning Weight 102.5
Hell yeah! I'm making good progress. Although yesterday I know I didn't drink enough water. So today, more water.
This has been a hectic week with work and other things. But I'm so determined to make this cut happen. I should've been this dedicated a month ago but that's ok. I think I can still make it with 6 weeks to go! If I can make it down to 101.5 by Wednesday, I know I'll have this thing down. I just hope I don't get sick of eating salads. Because I just got a ton more greens in my produce box yesterday =( Also Mother's day weekend coming up... gotta be prepared for that. I think I will allow myself to celebrate a little, and hopefully that just stalls the weight cut instead of sabotages it.

Ok for dinner tonight, I had Vietnamese Banh Xeo, but I only ate half, because it was humongous. So I don't expect to lose any weight tomorrow.

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5/6 Saturday
Morning Weight: 102.5
Yay I didn't gain weight from eating out last night. Today I ate salad for breakfast, and probably will again for lunch and dinner, but just going to switch up my protein. Hopefully only a few more days of salad and I can start eating regular food again. Too much greens in this house!

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5/8 Monday
Morning Weight: 101.5!
Yesterday's Morning Weight: 102

Sweet, I am really making progress. Saturday night, I had dinner at Flower Child and had this curry that had potato and sweet potato. I felt hungry after and really wanted dessert, but that went away when I got home. I guess I just needed to ride it out, which wasn't too bad.
Yesterday, I squatted heavy and enjoyed a piece of lemon cake with afternoon tea.

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5/9/ Tuesday
Morning Weight: 102

This is the first time I gained! Yesterday I ran/walked 2 miles and did yoga. So today I'll run/walk 3 miles, and eat salad for dinner instead of lunch. And no lemon cake! Yesterday I had a piece with my lunch and had salad for lunch and kelaguin/veggies for dinner.

I ran/walked my miles and I have to say that today is the first time I have felt uncomfortably hungry since I started this more assertive cut. I've been drinking tea and water. And then while I worked, I listened to Pandora and that seemed to help.

I had an orange with my lunch.

Today was definitely the hardest day. I felt lightheaded and hungry in the afternoon and after dinner, ate a sweet potato with sunflower seed butter.

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5/11 Thurs
Yesterday: 101.5
Today: 102!
Yesterday for breakfast I had a huge bowl of gf ramen. I had such great energy all day, although at night, I was super moody but Romy took care of that quick, yay. So today, I am not lifting, so I will run/walk 3 miles this afternoon.

For lunch I ate 2 small chocolate bars, 2 lemon cupcakes and salad. So I am skipping dinner. Going to run/walk 4 miles now...

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5/12 Friday
Today: 100.5
I am so surprised that I weighed in this light considering I ate chocolate and cupcakes yesterday. I skipped dinner and I did run/walk 4 miles. It took me almost 47 minutes, then I rolled and stretched after. I also went to the family dance at school so that was fun cardio. But I was hungry before I went to bed. I was all thinking about donuts, cookies, and cake. I should also mention that after I ate some of the chocolate initially yesterday, I felt all jittery. But I had also not eaten lunch and was hungry.
Today's indulgences included the last bar of chocolate that I made from Eclipse yesterday, and 2 lemon cupcakes. YUM. I also had ramen and 2 eggs for breakfast.


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5/16 Tuesday
Today and yesterday I woke up at 103.5. Sunday I ate a lot at late Mother's Day brunch. I also drank champagne. Yesterday I ran 2 miles in the morning and also lifted. But I also ate 2 cupcakes after lunch and skipped dinner.
I need to stay on track this week!!! NO CUPCAKES and no chocolate today. Stay the course! I'm going to run a mile today then do Ujam for cardio. My body is so sore today though =(

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5/18 Thurday
Morning Weight: 102
I've been in a dark place these past few days but have finally emerged! Yes! I felt so much better today.

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5/23 Tues
104
I do not know what happened yesterday! Throughout the weekend I was 103.5 and I ate so much more than I did yesterday. Yesterday I squatted heavy. I also had yogurt for snack in the afternoon. Today I will try to go without a snack and switch my lunch and dinner. So I'll eat salad for dinner.
I am not sure how much more I want to do this cut. With only 3 weeks away and 8 lbs to cut, I do not feel confident in making weight. I don't even think I want to worry about weight anymore. I like my body right now!
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5/24 Wed
102.5
Really. What is up with this weight. Yesterday I even ate chocolate sauce. Ate more of it today, let's see how I weigh in tomorrow.

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5/27 Sat
101
Today i had a little bit of chocolate sauce with almond slices. going to stay strong until weigh in. 21 days!!! I CAN DO THIS!
I have 3 more heavy lifting days left.
Then I'm going to do maybe 60-70%, then test maxes, then rest. I got this!
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6/5 Monday
101.5
After using the bathroom and going for a 1 mile run, followed by 1 mile walk. No snacks this afternoon. Stuck to my meal plan. Hope to be 101 tomorrow. Will do another fasting cardio run/walk.

Post whole30

I've learned something interesting these past few days after whole30.  I have been indulging in my afternoon sweet treats but am seriously savoring it.  And it is easier to not want sweets at night because I had already eaten them earlier in the day.
I'll see how this serves me on my Feb weight cut.

whole 30 5.0 recap

Technically I did not go the whole 30 days for this round. I'm ok with that and don't feel like a failure.

A few things I've learned this round:
1. I seriously need to eat more protein for lunch. Because when I don't, I want to snack before dinner, then that coincides with the mid afternoon work stress induced slump.

2. I eat way too many nuts on whole30 because I can't have sugar. It's a bad substitute. It is hard for me to eat nut mindfully. They are so small and crunchy and delicious.

3. I want sugar so bad because I know I can't have it =(

Overall, I think my future whole30's maybe do not need to be a whole 30 days. The purpose of this whole30 was to clean out the holiday junk and reset. I only lost a few pounds, which is great! But I was also really happy about the people that joined me for the first time.

For February, I want to focus on portions, mindfulness (again), and a bit of weight cutting. I had decided to no longer do a meet in March but I have my heart set on competing in June or July. I think I still want to compete at 97lbs. So I would like to do most of my training in sub 100. I'm a few lbs away from that.

Looking back, November 2016 was a great month for me. I was cutting, but I managed to enjoy a vacation and Thanksgiving and still make weight for my Dec. 3 meet. Yes, the last few days before the meet were a little nerve wracking and I was selective about what I ate. But it wasn't as painful as I thought and I didn't feel like I was doing anything unhealthy. I feel like not on whole30, I have good balance the majority of the time. I just enjoyed the holidays like everyone else and needed to clean up a little.

Day 9 - Nut free

M1: egg drop soup, banana
M2: butternut squash, green beans, turkey patty
M3: salad with sweet potatoes, brussel sprouts, and pork belly
wO: Bench and squat
I wasn't sure I was going to lift today. Normally when I do, I will eat carbs for breakfast but I didn't actually eat the banana until I was about to leave for the gym. The weights haven't been too hard but I bet in 2 weeks, I'm going to be hating life. So be it. It'll make me stronger!
I have been sleeping really well lately, I love it! But I've been feeling a little tired during the day. Hopefully that changes in a few days. I also am proud of myself for not eating a single nut today.

Day 8, A better week

This past weekend I ate way too many nuts. Way. Too. Many. So this week I am making an effort to cut them out. When I'm not on whole30, I hardly eat nuts because I usually have a small treat, like chocolate. I hardly eat fruit either when I'm not on whole30. And this past weekend I ate a lot of those too. Which isn't totally bad, but more than I felt comfortable eating. I felt like I was not eating the nuts and fruit consciously. Well maybe the first few times, but after that, mindless.

M1: Eggs, kale, potatoes
M2: salad, turkey patty, potatoes
M3: butternut squash, green beans, turkey patty