🌟 Welcome back to my channel, everyone! This week marks another exciting update in my Miss Bikini Olympia preparation journey. I’m thrilled to share my experiences, tips, and some significant improvements I’ve made based on your invaluable feedback. Your support and comments mean the world to me, so thank you for being part of this journey. Let’s dive into what Week 9 has in store! 🌟
🔍 What’s New This Week?
I’ve taken your feedback to heart and upgraded our video recording software for better image quality. Plus, I’ve made all the data text bold, ensuring even our listeners can follow along effortlessly.
Exciting discussions about training volume vs. muscle hypertrophy are on the agenda, offering insights into customizing your fitness plan to match your unique lifestyle and goals.
I’m sharing some mouth-watering, low-calorie recipes that have been my go-to during this prep phase, including a Korean barbecue chicken meatball dish that’s to die for!
An honest look at my weekly progress: from hitting my weight loss targets to the struggles of staying on track with my diet macros.
📈 Personal Insights & Challenges:
Adjusting to lower fiber intake and its impact on my week.
The real talk on mood fluctuations and sleep quality amidst intense dieting.
Preparing for a diet break: what it means and how I’m planning for it.
🤔 Viewer Q&A Session:
I’ll be answering your most pressing questions about fitness, dieting, and everything in between. From the importance of dietary fiber to managing cravings and meal timings, no topic is off-limits.
💡 Takeaways & Tips:
The importance of adaptability in your fitness journey, both in terms of diet and workout routines.
A sneak peek into how I calculate my diet breaks and adjust my training volume based on my body’s response.
Remember, this journey is as much yours as it is mine. I’m here to share, inspire, and grow with you. Don’t forget to check out the links in the description for more resources, including downloadable content and links to all the exercises and recipes mentioned.
👉 Stay tuned for more updates and feel free to share your thoughts, questions, or even your own journey in the comments below! Together, let’s make fitness a lifestyle.
#MissBikiniOlympiaPrep #FitnessJourney #DietTips #TrainingVolume #MuscleHypertrophy #LowCalorieRecipes #FitnessQnA #Week9Update #StayFit #GetStrong
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*Holly T. Baxter, A.P.D.*
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Hello everybody welcome back it is week n of my Miss bikini Olympia prep Journey we could have week 52 we could have week I don’t know 152 who knows how long it’s going to take me to get there but um look I I I’m so happy you guys are
Enjoying this series I’ve been reading the comments after each of the videos and first and foremost thank you everybody for uh leaving those comments it’s really insightful for me to kind of work out what you guys want to learn about uh what you’re interested in what’s already been really great so
Thank you so much um and on that topic I want to point out um in some of the earlier weeks check-ins um there was quite a bit of feedback around just not being able to make out the detail in each of the individual cells particularly when I’m going over my my
Data and I’ve already uh made a concerted effort to change the program that we record this on um to have like better quality image so that you can actually see but today I took it another level one step further and I have made everything bold um so I really hope that
You can see all of those cells but I’ll do my best as I’m kind of talking through each of the individual data points to say the numbers that I’m referencing just so that you know what I’m talking about if you’re somebody that’s just listening in and not necessarily paying attention to the
Video so um that being said I will be going through all of the questions that have come through on YouTube at the end I do every week so if you’re new to the format if you’re new to this video series uh all of those q&as kind of
Happen at the end I usually start off by reviewing my week talking about some of the struggles that I’ve probably had undoubtedly as a pikini competitor uh and how that might relate to you the average person uh do you do the same things as me or you know do we think
About U making an adjustment to the way that we um uh make recommendations for training and nutrition so I kind of cover all of those things um but to get started I want to point you to the direction of lots of freebies lots of downloads worksheets uh places that you
Can get content then also access to discount codes and things of that nature so let’s dive in there to begin with so one of the things that a lot of people have been asking about uh is my Miss bikini Olympia um program so I’m already into part two um of this new program
Which will be available to you guys soon um but part one is available for free I’m going to pull it up on the screen here right now um the links will be listed in the YouTube description so you can go ahead uh and get yourself a copy
Of this program right here now it’s not provided in a like an application format um it’s in a Excel sheet my preference if you are going to be downloading this is to view it in Google Sheets which is this program that I currently use and when you do that you you’ll actually get
Links to all of the videos so that you have the exercise descriptions if you’re doing it however on uh Excel you’re not going to have uh the same um uh capabilities or at least not to my knowledge so if you want to get a copy of the program uh that’s where you can
Find uh it the next thing that a lot of people have been asking about is the progress tracker so uh as you see me working through every single week um if you would like to get your hands on my progress tracker so this is what we use
Here at Team Bea body these are the exact sheets that we use uh with our one-on-one coaching clients bar like a couple of cells that you don’t really need because you’re not doing check-ins with yourself so I’ve taken some of those things out but you can get access
To this sheet um by clicking this link which is also available in the description of YouTube and then last but not least in fact I think there’s one or two more hang on let me let me not uh cut you off prematurely here so uh if
You’d like access to any of our books my material um this is obviously my most popular book at the moment um the complete exercise guide to muscle hypertrophy so we do a big deep dive into all of the popular uh I guess subjects in the space of muscle growth
We talk about exercise volume rest periods low load training which is basically strength training with heavy loads um periodization hormones muscle memory sex differences Blood Flow Restriction how much can you grow um all of those subjects are covered at length um with the premise or the foundations
Being heavily based uh upon the science uh that currently exists for each of these areas of research so again all of those links are available in the description um we also had a really good opportunity last week uh to chat with uh Steve from the revive stronger podcast
Some of you may be familiar with that platform I know I’ve been following Steve for a long time and have been on his podcast several times uh in the past but this particular one here uh you can see me hovering my mouse over which is episode 405 more volume more muscle uh looking
At the dose response relationship of training volume that was a really really great conversation I probably touched on it a little bit last week uh when I did my video as I just finished filming or recording with him um but that has gained a lot of attention so if you’re
Interested in learning a little bit more about the uh so-called linear relationship to training volume uh and muscle hypertrophy outcomes then please go and listen to that episode um we had a lot of fun lots of really good talking points uh and discussions so um other than that I
Think hang on one more ride Weare so again lots of questions about okay what’s your training um attire where do you get all of your stuff from I have been with ride wear for the longest time um they have fantastic um I guess loungewear training wear and if you use
The link again listed in the description of my YouTube channel uh you’ll be able to use my uh affiliate disc discount code um and they have huge sales um all the time they’ve got a really really awesome uh range and honestly I probably have maybe six pieces of clothing in my
Wardrobe at the moment that is not rwar everything else and I have a lot uh is from uh the riderwear group so I think that’s where I will wrap it up there so back over to my uh I guess my spreadsheets um so I guess in light of
Like discussing all of my d I was going through the conversations and sorry the comments on YouTube last week uh one of them was like you know stuff sitting here listening to you talk about your data for the week just show us what you
Eat and show us what you do uh in the gym and I did get a good chuckle out of that and I can appreciate um you know people’s ability to see you know more of like a vlog style of video uh check-in which I mean would be nice but
Unfortunately I don’t have somebody here with me you know every single day it really just is you know what I can capture when I’m training and also people get really annoyed too uh when you’re constantly walking around you know with a big camera in um their face
And they’re trying to get a good workout in so I’m kind of conscious of that but um I guess one of the things that I’m really um a big proponent of is educating you guys so I obviously love sharing my journey and I know that you
Guys get a lot of that I get a lot out of that um but I also want to be able to teach you the methods I want to teach you how to apply this to your own goals rather than just copying what I do because what I do isn’t necessarily the
Best approach for you know somebody else we’ve all got very different Lifestyles we’ve got different schedules different commitments different interests and goals so you know you can look at what I do and maybe if I did just show you know my training um for inspiration for
Instance um you might get a certain way by uh following along but you also need to be able to know how to apply some of these nuances um and tweak that depending on what you are interested in achieving uh with your train training so um one thing I will start with I guess
Since uh a few people did ask hey what are you eating at the moment blah blah blah blah so I actually did do a little bit of homework this week I was very proud of myself although it didn’t take place until last night or yesterday
Sunday uh in the afternoon I had a bit of time to sit down and do some um uh recipe revision and I have some bangers for you guys this week and I will be putting them into the document that I’ve shared with you guys before which I will
Show up here on my screen so if you are new to this series maybe you caught one of the series where I didn’t add recipes but you can see I’m scrolling on a hot minute here that’s because these are all recipes that you guys have access to
They’re the recipes I am using in this prep um and you can go and uh download this document but please make a copy this document that you will have access to is my master data coffee so if you go and make edits to this it’s going to pop
Up on the sheet and everybody body else will have to see that too so please uh once you’ve downloaded it make a copy um and then you’ll have access to all of those recipes so the new ones for this week let me scroll I haven’t put them in
Yet but I I’ve got them listed just so that I don’t forget because there are a few okay so chicken parmesan um obviously that’s not a super complicated recipe but I wanted to make sure that it was number one high in protein which you know it’s a chicken dish it usually is
Going to be high protein um but how do we keep the fats down CU often you know there’s bacon added there’s uh different s saces and condiments uh there is dairy obviously lots of cheese added to that dish um and if you were to go and
Purchase that or order that off a menu in a restaurant it would actually be very calorically dense because they’re using full fat cheese the stuff that you know traditionally has the Gooden mouth feel it tastes delicious um but it’s way too many calories for me to consume
Right now given I’m on a Pitt peasant calories as I like to call them at like 1350 so I’ve got a recipe there for you guys that incorporates some fat-free and low calorie Alternatives um I also had a stab at a Korean barbecue chicken meatball dish now that was inspired by
My weekend Antics so after a massive massive week uh and very little sleep from Thursday through to Saturday um I finally got an opportunity to just go and have a nice meal out and uh the restaurant that we went to uh has a good variety of like westernized type meals
You know very American dishes but they also have a great Asian you know Japanese uh F so we ordered uh I guess this delicious Korean barbecue chicken it wasn’t a meatball it was just like diced chicken to be honest it was pretty simple um but I was like you know what
That was so good it did have garlic and onion so I definitely wore the consequences felt the consequences saw the consequences very shortly thereafter um my stomach just was roasted after having that much garlic and onion but I was like oh I just need something to like Soothe My Soul very temporary
So I’ve got a really good low FODMAP version of this using some of my favorite products from foddy um obviously they have a low FODMAP range which is excellent for anybody that suffers with IBS or irritable bow syndrome and I’ve got that served with like a cauliflower blend um instead of
Typical rice uh I also do a chicken Caesar dish this week which uh is going to be awesome um I have a chicken marinade that I use it’s really simple it uses like yellow mustard and again using one of the brands that doesn’t have garlic and onion um and then some
Other really simple ingredients that you probably have sitting in your pantry or your spice rack um and then I also have a carrot cake slice which oh my God it looks amazing I’ll probably put up the picture that I used as my reference not mine yet because I haven’t had a chance
To photograph it in like nice light it’s probably like I don’t know cooked at 11:00 p.m. with horrible dingy orange lights would not have done it justice taking photos late at night so I’ll put the picture up that I use as like my inspo um but it looks incredible um and
It tastes uh just as good and again a macro of macro-friendly alternative on your traditional carrot cake um or carrot slice that is usually heavy on the carbohydrate due to the sugar and then also heavy on the fats uh because of all the oils and then the nuts that
Are usually included so uh these are going to be recipes that you can take away and use if you are um dieting yourself so very excited share those with you um but let’s go back and look at my data for the week so um let’s go and start with the obvious one what
Happened with my body weight did I even comply with my damn targets as I intended to and did I get all my training done so I’ve come down winning 8 of a pound this week I am so happy 86 and that is right on target with my
Weekly rate of weight loss so again if you’re new to this series I have a summary spreadsheet over here which basically shows uh where I meant to be uh in in I guess this many weeks into the process um and you can see here 6 has been my very modest weekly rate of
Weight loss and again that was intentionally um targeted at that rate because I needed some flexibility with my schedule um historically I’ve had a bit more flexibility to kind of just really focus just on prep uh because we’ve got so many irons in the fire right at the moment with business and me
Being boss unfortunately I have to be available or as available as I possibly can uh you know if emergencies pop up or just big discussions need to have um uh to take place so giving myself a little bit of rle room there so not crazy but I
Hit my goal which is8 so I’m down sitting at 134.0 on average this week which I’m very very happy about um as we move over to my I guess weekly tracking you can see here I’ve got a couple of days in the 15s and then I have a few
Days in the 13s and then I have one day here um Friday in the 1100 range about how I can describe that particular day um I ended up I was so hungry and you can see here I was like do not eat too many carbohydrates holy
You need to stay focused so instead you know to kind of cram or to stop overeating on something that is really calorically dense I just was like you need to focus on protein and that’s what I did I was able to cap my calories um but my consequently my protein was a lot
Higher that day very low Pro very low carb very low fat um if you were to if you had to ask me if if I’m going to overeat Holly what would I do I would say choose protein just because of the thermogenic effect of food it is much
Higher than a carbohydrate and a fat in terms of the amount of energy that our body requires to break it down and metabolize it um it doesn’t mean that you can eat copious amounts uh doesn’t mean that you don’t gain body fat if you overeat on protein by gosh you do and I
Have heard other people in the industry try to say oh you can eat you know 800 calories more on protein and you will not have any body fat gain um just go ahead go ahead that’s all I would say um you can definitely still regain uh body
Fat by OVA or protein but again it is more costly uh for the body to break that down and kind of extract those individual um you know uh constituents are for energy than it is for carbs and fats so my compliance was 104% so I’m a
Little bit over um but I stayed in that 1300 calorie range again which is really tough to do I’m sure there are people out there that are listening that have probably been on Lower calories and I do not envy you um again this is getting relatively close to my calorie floor
Which is the lowest amount of calories that I would set for myself or for anyone uh that matter who signs up to work with with me um as a one-1 client uh before we start to compromise your protein and energy uh before we also start to consider the fact that any
Lower caloric consumption you are not putting yourself at risk of micronutrient deficiencies or uh deficiencies in things that are essential uh that our body cannot process or synthesize um naturally so happy that I got my targets obviously you can see there I was at 12% over my
Protein this week so you can really see the hunger is uh ramping up and as I am trying not to eat the things that are more calorically dense and I’m practicing the good behaviors of protein you can just see those numbers drifting up and this is honestly if you go back
To like I don’t know 5 years ago prep although I’d encourage you not to I just feel like that’s a different different time and different place but you know I was uh very well known for having consumed like in excess of 180 g daily um and and again it’s just cuz my
Calories get that low because I’m not a very active person uh you just have to be able to do it somehow so um I think that’s probably all I really need oh no hang on we’ll talk about fiber so my fiber was a little bit lower this week
So I’m going to say as much as I’d love to believe that all .86 of a pound came from Fat Loss I know it didn’t because my fiber has come down on average by five gram so again I I try to encourage people to stay within a five G range one
Day to the next not because you know there’s anything magical about dietary fiber obviously it’s very important from a health perspective um thinking about reducing the risk uh of various chronic disease um but moreover just its influence on your scale weight so I do think that this week um some of the
Reason that I’ve lost a little bit more um or at least I’ve achieved my goal uh was because my fiber was a little bit lower and I’m going to put that down to or chalk that up to Friday through to Sunday for me this week was Madness um Monday Tuesday
Tuesday Wednesday Thursday are pretty similar every single week lots of coaching check-ins and just business and meetings um but I had some extra tasks uh that I’ve been working on outside of my normal 9 to-5 um and I was just glued to the computer or glued to the gym
Filming uh I guess promotional um commercial videos so um I’m pretty sure I did like I’m going to say 6 hours of lifting on Saturday um which is interesting cuz that’s still that’s the highest uh fiber day but I know I did not get an opportunity to really stop
And think about my food very much um and oh my God I’m so sore from all of that stuff cuz I was filming some commercial stuff for our app to kind of showcase our powerlifting strength programs and of course I don’t want to go in and do
Like a pansy lift now I’ve made that mistake before where I’ve tried to film an entire exercise Library lifting weights that I would actually lift cuz I was like well I have to have this it’s got to be real I don’t want to like lift baby weights but if you’ve ever done a
Whole library of programs or sorry exercises you don’t lift the weight that you normally lift or you wouldn’t walk for a month so um I did modify my attempts and lifts a little bit but you know I was benching you know 135 for multiple reps just to kind of get the
Shot for the strength program uh and then I was deadlifting you know well well in excess of 240 lb or something like that uh for multiple reps to get the shot and I I haven’t done a lot of deadlifting in the last um couple of
Months in fact I’m going to put it down maybe not even a year cuz it’s just so hot on your body um but oh Sunday morning I woke up after that I’m like you knew this was coming why but I’m sure look the footage I’ve seen some
Clips already it looks really cool so I guess I’ll wear that one but yeah anyways um the reason that my fiber intake is so low on those 3 days is we were just pressed for time and I was just like if I could squeeze 5 Seconds
To like skull a yogurt then that’s what I had it wasn’t oh I’m going to make an elaborate meal and make some beautiful chicken Caesar salad as I have done or we do this week but um yeah look there’s only so much you can do um and it’s
Really important not to beat yourself up if it’s not perfect we don’t need Perfection it’s just important to be consistent and show up so I’m really happy with how this week went all things considered um so coming over to my subjective data so my sleep score sucked
This week uh if we go over to my individual trackingsm going to highlight the sections so uh right here where my mouse is you can see my sleep hours were six 66 and they’re typically 7 to 7.5 anybody who has had like a week of just bad sleep um even if you’re going
From like I don’t know you normally sleep 9 hours and you drop down to seven or 7.5 boy do you know about it so you’re going back to six this week and again I was up until probably midnight riding and doing various stuff um ah it just it
Really takes its toll on your body and I also had a little bit more insomnia this week um I think again lots of things going through my mind um just lots of things in general it’s like you try to turn off that checklist when you go to
Bed but when there’s like 70 things that you’re like I’m going to forget I’m going to forget so you know even when grabbed a piece of paper like one of the nights before I went to bed just to get the thoughts out of my brain and so that
I would wake up in the morning or at least not worry that I was going to forget something really important so um if that sounds like you I would try U practicing like a similar approach otherwise or don’t read your emails late at night you know if you’ve got things
That are going to you know provoke thoughts and stress and that fight and flight response don’t do it or at least uh take make take a mental note as I did but sleep has definitely been coming becoming harder uh and again I put that down to you know the leaner you get uh
Your body is trying to protect you and it’s like um excuse me over there why are you sleeping you probably need some food so you know that’s a normal response to dieting especially when you get down to I I have to guess I’m probably sitting in the 10 or 11% uh
Body fat at the moment when I started I was 12.8 so that was my leanest alltime starting weight um but getting down to this kind of level of leanness of course you start to see some difficulties falling asleep and then of course also difficulties staying asleep uh is something else that I’ve really
Struggled with and then waking up at I don’t know excuse my French but the ass crack of dawn I’m like well this is great or I’m easily woken Now by just having to go to the bathroom um normally I would wouldn’t wake up uh until I’ve
Got to get up and you know you’re fine but now I think I’m just really light I’m a really light sleeper now so I will wake up a heck of a lot earlier um because I’ve got to go to the bathroom so uh it’s annoying but it is what it is
And it’s just made me a bit more conscious about how much fluid I’m drinking before bedtime so I’ve tried to make sure that I’m doing most of my high fluid consumption during the day and then uh whining it back a little bit maybe a couple hours before I go to bed
Something else that really sucks when you were dieting uh maybe you know this maybe you don’t uh but your thermo regulation um absolutely horrible um it could be 72° outside right now or in my house and uh I have Goosebumps so I know all the ladies that have prepped or done
A diet you’re just sitting there nodding your heads right now going yes it’s so bad I think one of my girlfriends Shelly um she actually even has a jumper I think that says like I’m always cold so um I know the other day I was
Out for a walk and and I came back inside and I was like oh my God it is so cold inside this house I must have left the like my overnight sleep temperature going uh and like something’s wrong with my um the settings of my air
Conditioning unit so I went and had a look and I just laughed out loud it’s like of course nothing was wrong with the air conditioning it’s just uh the transition from being outside in the warm Florida weather uh back into my house I was just like you know hairs
Were standing up on end so uh that is an ongoing problem I don’t see that changing anytime soon so again that would be a normal symptom of getting lean um and then also irritation um short fuse and uh just general feelings of overwhelm so uh again I I can look at my
Schedule and objectively say you know I’ve got a few extra tasks but they’re not difficult but there’s a lot of things but it just feels a little bit more more like taking up mental space I can just feel this underlying kind of worry and then my fuse which is usually
Extremely long um has gotten a lot shorter so I I think I’m generally a pretty positive person but I know I have cussed more in the last week uh just with different things going on you know in business to like you know our managing team not to them just you know
Generally annoyed with them collectively about certain things that are going on and uh yeah I just had to apologize because I’m like I’m sorry that I have sworn so many times this last week but again like your your mood uh changes your fuse changes um you can start to experience greater symptoms of
Depression um that would be a really common uh occurrence which we’ve seen um in many studies uh case studies and larger you know randomized control trials and people that are undergoing a fat loss phase um yeah depression and anxiety are not uncommon symptoms of dieting so if you are somebody that’s
Doing this at the moment and maybe you’re just feeling a little bit down or lacking uh ambition or you feel like for whatever reason your confidence is starting to feel a little bit lower than what it might normally be um and again in Your Capacity to do things not
Necessarily your progress although that might be one one of the reasons um please don’t discount the potential impact that dieting can have um on your overall like mental health and well-being it’s definitely a consideration so that was my sleep uh muscle soreness uh ramped up to an 8.5
On Sunday obviously I spent 5 hours exercising on Saturday and I actually had to ask my partner for assistance dressing on Sunday morning I think more than once CU I was changing out a different outfits for various things that we were doing and I’m like babe uh
The extra 5° hinge at the hip it’s not going to happen today so is they like helping me put my foot into my trousers or I don’t know something that I was wearing so that was fun um but again that’s a very um uh specific outcome not necessarily because my training is way
Too hard it was just uh a once off and I don’t plan on doing any of that again at least uh not for the next 4 weeks or so um hung we’ve talked about it’s just generally there um I have to be very mindful about meal timing spacing out
Those Meals by a few hours um and just you know not picking not snacking not standing around in the refrigerator or at the pantry being very intentional with what I’m putting onto a plate and that means like not eating it out of the refrigerator or the the the pantry if
You need a snack put it into a bowl or a plate and go sit down and enjoy it it otherwise if you’re just mindlessly grazing you are not going to have that um you know that satisfactory experience that pleasurable experience that you would have if you’ve actually made it a
Meal occasion so something else to consider if you were dieting at the moment um subjective energy levels I think that’s just generally a six I almost anticipate it to get a little worse although next week when I’m on my diet break which I’m calculating today
And I’ll show you guys how to do that um it hopefully will get better but I think again it’s what’s governing my energy levels right now um is probably more just the overall body fat percentage it has dropped by an appreciable amount uh I have less atopos tissue I have lower
Levels of leptin I have higher levels of gin unless I made meaningful increases in my body fat some of those symptoms are here to stay even if I take a diet break it’s like you can reintroduce those calories um but unless those calories result in a meaningful increase
In body fat um it doesn’t really alleviate the symptom of hunger which is very frustrating so again we’ve seen in various case studies particularly those that follow people uh through a reverse diet um that even with the return to body fat levels so if you finished a
Hardcore diet um you return your body fat to Baseline you return your calories back to Baseline sometimes again it’s kind of individual dependent uh we still don’t see the symptoms um dissipate immediately there’s a bit of a lag time so um uh all of those things are kind of
Governed by the overall total amount of body weight that you have lost or body fat specifically so let’s come over and have a look at my training so this week it looks like I did a lot more volume £1 130,000 really similar training outputs as far as my energy expenditure remember
To keep tracking which I’m so happy I thought that this was going to be like an impossible task to remember to do all these things but hey bit of practice it it starts to become habitual um but this particular session here day two if I pull up day two where are we week
Nine uh let’s blow this up so that you guys can see it I think this is it here okay all right so what looks to have jumped out to me um let’s back and see if I can compare to week two sorry the previous week okay so first and foremost I
Recorded a weight of my body weight for the banded clam shells last time I left it a zero so that’s actually a crude relatively high volume now I might sit here and critique myself in this moment this is probably not a really accurate way to um track volume for a banded
Clamshell um this is like 134 lb now what I’m the resistance that I’m actually lifting is the resistance of the band so if I was doing this again I might decide to actually put a more accurate um uh volume here or a load rather um but it’s how I tracked it I’m
Not going to go and change it right now but it’s just going to inflate my numbers a little bit uh 8557 13113 let’s go and look it again 855 7112 3 okay so there’s a little bit of a difference here so it’s really just this um this number here that’s kind of
Jumped those numbers up quite substanti so that is uh really pushing my weekly average up um I’m not going to look at that and say oh my God I complished major things this week I didn’t I was very consistent hitting the same loads I go back in my cheats show me what my
Previous weight was and that’s what I try and hit as my first set if I think I’ve got an extra load in me I’ll do it it might only be one more set and then I drop back to the original um training volume um but that is better than not
Doing any sets at a higher load um so I want to keep trying to progress uh when I can um I didn’t get my cardio in this week for all the reasons that I have just described it was a pretty mad week um normally it when I do those spin
Classes it’s like 10 or 11:00 at night when I have an opportunity after work and then this week all of my evenings were kind of taken up writing uh algorithms and doing stuff for the apps so that uh is why I didn’t get any cardio in this week so again I’m very
Grateful that I still saw the weight loss this week uh and I think that is probably attributable just to my capacity to stay under 1,00 calories and that I still got my steps in this week so this is another really good week of getting over 10,000 if you recall the
First six weeks of my prep I could barely scrape in like 7,000 so I’ve been a lot more consistent at just getting up getting my walks done uh in the morning uh before it is really even Sunny so happy with that so where do Do We Go From Here you
Might be wondering yourself if you’ve made some progress like do you make an adjustment to your calories if you’ve hit your weekly uh goal do you not and I think again it would probably depend on the trend of your data so I have been trending down for the entire prep so 37
By this one week here where I really ramped up my my cardio uh and my volume it then went to 38 37 36 36 35 34 so again I’m trending down now it hasn’t always been the number I wanted but it’s moving in the right direction obviously
Within light or in light of my upcoming holiday um I want to make sure that I am in a really good place to take a diet break so I’m going to leave my calories uh right around the numbers that they are for the next few days so from Monday
Through to Friday um I will be keeping those at my diet macros and then I will be giving myself two high days this week not Surplus calories just maintenance calories so I’m going to go over and pull up my uh sheets here and I’ll show
You what I have done so you can see here for this new week five days on the same Target it’s 130 carb 35 fat so so crappy um I have wanted to have like just make rice some somewhere fit in my diet and I’m like you know
What like 100 gram of rice is so unappealing visually or even less I’m like what is the point point so I’m just bulking up on volumous foods and doing the you know the the mock or imitation product so I’ve got that many Pini noodles shiraki noodles cauliflower rice
And all the iterations of zucchini noodles yellow squash noodles to kind of be like my carb or my starch just to make these meals look a little bit more impressive but they’ve done a really good job so far so for the other two days I have calculated my maintenance calories at
1639 so I’m at 170 carb and 51 fat and again that ratio honestly isn’t relevant it’s more about what do you want to do with your calories for a diet Break um as long as you’re keeping your protein you know within your recommended reference range um how you then make
Modifications to your carbs and fats if you do want to take a breather uh is really up to you I do tend to favor as I’ve mentioned in previous videos carbohydrate just because of the type of training that I’m doing it is a little bit more glycolytic uh it will require
More carbohydrate so if I’m fueling myself with a greater percentage of my calories coming from dietary fats and not enough from um carbohydrate my body just has to do a little bit of extra work and use different systems to try and get carbohydrate to my brain and to
My muscle um and it just leaves you feeling uh a little bit I guess suboptimal and again it’s one of the reasons why for anybody that’s doing um you know a building phase where they’re trying to prioritize mus muscle growth and maximize their performance I don’t know that I would recommend like a
Ketogenic diet um the research would also support that so I’m a bigger proponent or advocate of um manipulating my carbs uh I might even take those carbs even higher on some days uh and keep my fats low just because by way of my own habits I don’t eat a lot of
Intentional fats um so it’s much easier for me to eat more carbohydrate just because of the types of foods I’ve already got in my pantry and that I also just really enjoy so how did I come to those numbers well let me show you my friends let me
Show you okay so I went and looked at my last 3 weeks um combined weight loss and I took the average and it came in at uh 66 of a pound or 299 G 300 G I took the collective last 3 weeks of my average calories uh and that came in at
1383 and then I looked at my last last week’s 3 weeks energy expenditure which came in at about 4,000 calories across all my training so that’s through four resistance training sessions to spin in around 10,000 steps so um when I do the M maintenance calorie calculation that
I’ve showed you guys in previous videos and I also have a tutorial on that on my YouTube um my maintenance calories uh come out or came out at 1635 so that is what I will be eating while I am away uh in uh I guess my holiday destination I don’t want to say
It this time around in case somebody watches it but you guys know I’m going to Australia so what the heck um he’s going to find out on Thursday anyway so my maintenance calories are going to be 1635 um and again I will put that in for
Next week just so that this is exactly what I will be following 7 days at these targets if I need to calorie cycle if I want to go to a nice restaurant if I’d like to have some cocktails with my girlfriends who I haven’t seen in like
For years um I will probably cycle my calories and make the appropriate adjustments on other days down um so that I can enjoy that and really have a a good time so as for my training this week uh I’m going to try and get it all
Nip it all in the butt before I leave which sounds crazy I’m a little bit like it’s going to be tough but I will get it done it will be my top priority so I’m going to be doing 4 days of backtack training uh with this program it ain’t
Going to be pretty um but I will get it done now in light of the conversation that we had on revive stronger just the other day we talked a little bit about you know optimizing your training volumes spreading them out over the course of the week though we didn’t
Specifically touch on uh you know recovery do we need to take you know breaks between sessions um I think I can still kind of talk to this point a little bit if I’m coming back into the gym the very next day hitting the same muscle groups that I hit the day before
Um in some cases I might have recovered but I think you know if we just look at that in an acute environment or an acute setting um there may be weeks where I recover just fine but collectively or cumulatively across the course of a mesic cycle or multiple back-to-back
Mesic Cycles with high volumes um we probably start to see your capacity to really adapt those General adaptations um probably start to decline so now we’re not recovering as well um I do think that I’m probably at the point in this prep where these volumes are tough
With the low calories that I’m on and the stress that I’m under in general so when it comes to my ability to get the most out of my training I would probably wager that my session quality is down it’s not going to be optimal this week because I’m not giving myself any rest
Time uh and that basically just means that if my muscle when I come back in the next day to hit my quad or to hit my shoulder or hit my glute um if it is unbearably sore I might still be able to do those movements but I’m probably not
Going to be getting any additional hypertrophy signaling um to grow uh because that muscle is already fatigued um and I know Sam actually made a really great analogy the other day on the podcast where and I use the turning on the car once it’s turned on you can’t
Keep turning it on he uses the analogy of putting a pizza in the oven so you know some people will do you know multiple training sessions and they’ll put their pizza in the oven for only 10 minutes when it probably needed 30 to fully cook um and then they put it back
In the freezer so you know that would be underdosing your training um but conversely when we look at all these high volume training studies some people are probably doing way too much in an individual session um so that some of the sessions or the sets that they’re
Doing are probably a complete waste um you’re getting caloric expenditure sure um but it’s not really having any more meaningful benefits on your um growth adaptation so this week I think that I’m probably um not doing myself a a good service by doing everything back to back
Um but I also do need to get the caloric expenditure in because I’m still trying to lose uh weight um that said I’m also probably not under muscled for this category I’m probably overmuscled and again I know there’s been a lot of discussion um on various social platforms I’ve seen things on Reddit
That are like holl is going to be way too muscular she is too big uh for bikini maybe I am I have no idea my my personal thoughts are that I’m probably still a little bit too muscular for bikini um and again I’m um I’m not trying to grow anything especially not
My back especially not my quads none of those things uh I’m trying to do maintenance or lose on those muscle groups but um yeah I think in terms of how I’ve set my program up I’m probably um not going to be getting uh you know the best out of my training this week
Because I’m doing it so close in proximity to the previous ones and training in a non-recovered state so yeah this week is going to be really really hard um I don’t know that there’s anything else that I need to go through in terms of my data and I’m conscious of
Everybody or at least one or two individuals in my update saying stop talking about your data just show us stuff sorry okay uh I’m going to go through the questions now from last week’s check-in video so we’ve got about 40 or so comments um okay lots of people asking about the
Training program in here so I’ve sent all those people those direct links but it’s also going to be available in the description um here’s a question okay when injured and I can’t do proper squat or deadlift as heavy as before uh I’ve been switching over and trying to do
Higher reps but at way lower weight uh will this make me lose muscle mass I’ve always been doing really heavy lower reps so that’s interesting actually I would argue that if you’ve always done lower rep range es with heavy loads um that that’s not necessarily the ideal
Way to train for hypertrophy it’s a great way to train for strength um but you know we consider doing repetitions below say eight um one of the things that is uh I guess more recently talked about um in terms of what is actually getting fatigued what is the limiting
Factor on you lifting another rep for example um and it’s often our soft tissues and you know our joints that are kind of bearing the burden of that lift um when in actual fact if we worked in a higher rep range then it’s actually the muscle that’s kind of getting to
Exhaustion it is being taken to complete failure so I think when it comes to lower um uh lower reps and heavy loads I’d say that’s not ideal for the goal is specifically hypertrophy now I’ll be the first to say lots of my historical programs have strength Based training
Because I love it and that keeps me consistent I keep showing up because I enjoy my training full well knowing that training in the you know eight plus rep range is probably better but if I just did that all the time and I didn’t have any performance-based goals or wasn’t
Able to test my strength I wouldn’t be gone back so you know you’ve got to weigh up um you know those benefits so by switching back to doing higher rep ranges Christine I think this is um I would actually say that’s not you’re not doing yourself a deserv at all um I
Would actually say if you’re injured right now and again I don’t know the context of this and I don’t want to speak out of turn and I’m I’m certainly not a physical therapist or somebody that you know works with uh injuries so if you do need something uh or somebody
To help you with that we’ve got our our coaching team Dr Shannon Russell um could definitely help you in navigating a compromised or an alternate program um I would say probably avoid squatting and deadlifting right now and get better um there are so many other ways that you
Can train that are going to isolate those same muscle groups and still get great results um but they’re not you know risking your um health and I guess causing a re injury or a prolonged injury so I hope that that answers that question for you and thank you so much
For leaving a comment um okay so scrolling down to more questions okay I also have a question you mentioned in the video the risk of lean muscle mass loss when in a calorie deficit mostly if low body fat and the rate of weat of weight loss so do you think that BCAAs
During the workout could have any effects in reducing their loss thank you so I think ideally how I would probably look at this is um what is your current protein uh intake and if you are within the recommended reference range for dietary protein um you know you’re
Probably getting as much out of your diet as you can to help in mitiga um lean tissue loss if you are extremely lean and you’ve been dieting for a while and you’ve lost an appreciable amount of weight I’d probably argue that you may need to move your uh protein Target up
The reference range a little bit just as a I guess a security blanket or is a safety net um but I’ve talked previously and I’ve got many posts and videos that talk about Branch chain amino acids um if you’re somebody that’s already consuming you know a diet that contains
Animal-based proteins you’re getting a good variety uh you know red meat white meat Fish seafood um I don’t know that there’s a whole lot of additional benefit from having BCAAs um unless you are somebody that trains and I think I answered this in like week two or week three um unless
You’re somebody that’s going in and training fasted as a means of delaying your first meal so that you’ve got a smaller window of eating uh and that keeps you compliant with your targets you know in that situation I’d say there might be some benefit because otherwise otherwise you know your last meal might
Have been 9:00 p.m. at night and now you’re not eating until 12:00 or something the next day so that’s a long time without any immediately available amino acids um and I would still wager an EAA might be better um so I I hope that that answers that question so you
You’re really just wanting to know um BCAAs could that offset any of that and I honestly think once you’re in a caloric deficit um you know you’re already putting yourself at risk of the lean tissue breakdown you know your body you know think about it from a physiological perspective we are not
Meant to be shredded and lean women especially men obviously naturally are lower body fat um so again if we were to compare apples for apples at the same body fat percentage males are at a lesser risk um of losing that lean tissue but women we are so uh I think
It’s really about your Global energy availability how uh lean you currently are the rate of loss um and then you know the only other thing that you really have control around um are your protein intakes and if you’re already within that range and you’re not a plant-based um you’re not following a
Plant-based approach you’re eating animal-based proteins you know I I don’t know that there’d be a whole lot of additional benefit with the exclusive uh recommendation of um if you’re somebody that is fasting for a really lengthy periods of time um and then I also put the program
Here for you too uh this is Irene thank you Irene um okay so I’m getting lots of uh feedback and suggestions for places to go when I go to Nua I got to brro brro se and then I saw some other um recommendations too for broad beach in
The Gold Coast so if anybody else has any places where I should definitely go and eat at or go to while I’m on the Gold Coast in Queensland um please let me know drop me a comment here in YouTube send me a DM on Instagram I’m
All about it it’s been so many years since I’ve been back uh I am just out of the loop and and uh I’ve only got a few days so I want to just go to the best places um okay scrolling down more program link requests program link
Requests okay Holly I’ve been hearing a lot about inflammation in the body especially when it comes to the gut and ere exercising so I guess two different um potential causes of inflammation here um undereating and and chronic stress is it true that a combination of these can lead to increased inflammation and make
The scale go up without actually having gained a ton of body fat oh absolutely um I talk about this every week with check-ins um just my training regimen Alone um can cause major fluctuations on the scale um if I’ve had multiple back-to-back weeks with Progressive overload um and I’m providing a new and
Novel stimulus um I guess there’s a phenomenon called General Adaptation Syndrome um and your body can only respond uh you know within a certain limit you know we all have limits to how quickly our body can adapt so you know if you’re constantly L pushing that button for adapt adapt adapt um you’re
Going to start to see you know some pretty systemic swelling uh we talked a little bit about that on the podcast too and and right now we don’t have a lot of uh longer term studies um that observe uh potential for swelling and inflammation in response to at least
Resistance training or high volume training or in the context of how you and I might work out a lot of these studies are acute studies they’re looking at maybe two times per week training they look at inflammation of the bicep um you know and what we tend
To see is that there’s no more swelling after 72 hours at least with a consistent training structured program uh it’s a little bit different when we um you know progressively add training volume I think with new stimulus we probably see a little bit more but I’m
Sure there’s a seiling um but when we start to think about um you know ovx exercising personal stress uh whether it’s physiological you know a hard laborous job or psychological stress you know all of those things um can contribute um to you know dysfunction within the body um and I have no doubt
That your uh body weight is going to be affected by that um again thinking about how stress can impact our gut Transit time uh for some people um stress actually results in an increase of those peralis contractions in the colon uh and causes diarrhea um but for other people
It’s the opposite you know when they’re stressed they’re tightened up everything slows down and now they’ve got you know potential you know constipation um so again I I I think there’s multiple reasons that can change why or why not somebody might see progress on the scale so yeah absolutely
And again that’s why I think it’s so important to make sure that when you embark on a uh a training um or a weight loss goal or a building goal um that you’re giving yourself enough space um with everything else you’ve got going on in your lifestyle because it’s hard to do it
All um next question is from SAA uh she says can we get our essential daily fiber through supplements or does it have to be dietary fiber thank you for sharing your journey okay great question I think I might have answered this one as written but I since it’s popped up I
May as well talk it through so I think in an Ideal World I’d love to recommend people to get it from a wide variety of different like Whole Foods um if you can think about you know an ecosystem that’s thriving usually you know imagine like a rainfall think about the diversity of
Different wildlife and like everything that goes into that system um for every single species to survive and thrive so you know in the same kind of context if we want to have a really diverse array of gut microbiome a healthy gut microbiome we probably need a lot of different substrates we need different
Probiotics uh and a good variety of prebiotics to kind of fuel that thriving ecosystem so it’s one thing to hit a high fiber Target through you know a supplement of One Source or you’re just eating one food um maybe you’re eating just like I don’t know bags of popcorn
As your main fiber source and then very little vegetables or you know you’re not really getting a whole lot of uh diversity from other Foods you have to be compromising your gut microbiota now you know to what extent that uh has on our long-term health I wouldn’t say that
There’s no negative consequences of that I think there are um but there’s still a lot of research kind of going on in this area at the moment uh which is well outside my scope of practice even as a dietician you know we all specialize in different things and I think you know
What I love uh you know and thrive on is is talking about you know physique um optimization and of course in the context of of a healthy body so yeah I think if you need to use the supplement to help get you to a better range um
From a chronic Health um perspective to reduce the risk of disease oh yeah take a supplement it’s better than not at all um but if you can do it through Whole Foods you know in a variety of different food sources that would be better um next question is from Cindy
Cindy says I’m five weeks out from my show my weight has started dropping really rapidly just the last three weeks uh even with my coach adding carbs and a weekly refeed um is that common when you get very lean I’m dropping one to two pounds every week at this point and I’m
Already ready already pretty tiny so it’s a bit unsettling yeah that’s a big percentage of your body weight Cindy I would um honestly I wouldn’t recommend losing at that kind of a percentage um it it would have me very concerned that you’re losing lean tissue um I think
When you give if you if you’ve got an Adaptive metabolism and some people do some people don’t again there’s probably some genetic variance here um but if you give yourself more calories um you know through a planned or a scheduled higher caloric day um or you do do you know a
Whole week at maintenance calories or even give yourself a little bit more than your known maintenance um it wouldn’t be unusual for me to see with some clients they’re if you look at the other end of the scale like or of our spectrum of energy balance they all of a
Sudden you see you know for the same training program even their energy expenditure goes up pretty substantially and again that is just adaptation it’s probably through neat your non-exercise activity thermogenesis so it’s like you give your body a little bit more and all of a sudden it’s like ah she’s feeding
Me again I can be more wasteful with my calories when I’m exercising so you know and whether it’s through planned movement or just incidentally you know you’re a bit more liberal to move around and be animated and instead of dosing up on like five cans of soda on one trip to
The refrigerator you find yourself going back to just doing single trips because your body’s not trying to fight for fuel and conserve energy so um I would be concerned um again depending on what your training program is looking like it’s hard for me to say like oh my God
You know something really crazy has happened it might just be that your training volumes have changed um you again thinking about adaptation to the training stimulus if you’ve been doing the same program for a long time now what you might also be seeing is a
Little bit of a drop off on that initial inflammatory response to training so some of the weight loss might just be that there’s been a general decrease in stressor um so now you’re not retaining much water so again it could be it couldn’t be um but I would be I’d want
To know a little bit more but it does on the surface sound like you’re probably losing too much too quickly and we don’t want you to lose muscle if you’re you know already somebody that’s quite small and you need that muscle mass for your competition so um yeah I hope that
Answers that question someone else asking for the program I’ve sent that through um here we go I used to have a really bad relationship with food I thought it had gotten better but hearing you say about eating disorder got me thinking um I do really well Monday the
Thursday but when Friday comes around I could eat a whole bag of veggie straws my absolute weakness uh how do I combat this and also sour skittles um I love your two choices of foods there um great Foods uh they look and taste delicious so you know what I think for anybody
That’s struggled with disordered to eating be patient with your recovery process that healing Journey takes a really long time um for me as an individual and again I’m sure everybody has a unique experience in terms of their recovery but I think for me it was
Like 4 years from the day that I was like I need to fix this I cannot live another day like this I don’t want to live another day like this I’m unhappy I’m miserable I hate feeling controlled by you know my food um and again we know
That it’s not really about the food it’s really about how we feel about ourselves and I decided I am not going to beat myself up like this anymore I have to learn how to love myself be compassionate and kind and you know value all the other things that I know I
Bring to the table that have nothing to do with what I look like so don’t discount the time that it takes to really heal um and if you are still struggling I would probably look to uh what is your current energy intake like uh is the reason that you’re getting
Really hungry by the weekend because you’re still restricting too much during the weekdays that naturally your leptin’s low your grin’s high U Maybe you’re at a low body fat percentage or a body fat percentage for you that is less than where you’ve been so you know your
Baseline uh leptin levels are going to be a bit lower thus signaling your brain that you need to eat so you know is it that just that your body is not getting fueled enough so by the by the time Friday rolls around you’re just having a normal hunger response and you know of
Course your brain’s going to be like eat so you know we want we’ve had a busy stressful week um you know it’s normal to want to gravitate towards the things that taste good that give us pleasure that um you know hit all of the senses so um don’t judge yourself or be
Critical um for wanting to eat a whole bag of straws I’d say that’s a normal snack um eating a bag of veggie straws isn’t crazy um if you said to me I’m eating 10,000 calories and I’ve binged 16 different types of foods that’s a different story so I mean what you’ve
Just described here like a packet of s Skittles that’s a snack girl so don’t beat yourself up about that but I would I would really look at the bigger picture here in what’s still driving the Friday to Sunday hunger is it true physiological hunger um is it uh
Emotional environmental uh is it social you know all those things can influence the decisions behind why we choose to eat um and for some folks if you’ve still been restricting foods and not just giving yourself an appropriate amount of said food Skittles veggie straws or otherwise um they’re still up
On a pedestal so if you haven’t integrated those into your normal week to week day-to-day life then they’re still going to be viewed up here so the only way to get them off that pedestal is to bring them back down and that takes a little bit of time uh I know
When I first started reintroducing Foods um in my you know healing process there was so many things that I had completely eliminated or I wouldn’t buy because I was so worried that I couldn’t trust myself with those Foods um or if I did have them I would make myself go out and
Get them externally like I still wouldn’t have them in the home so I was trying to move them back into my life in moderation but even with that you know little bit of distance and separation from the home to eating out at a restaurant or going to the grocery store
And getting them um it still creates you know a big disparen or just um a big gap um between normalized eating and not so you know I had to bring them back into the home I had to have the mistakes of binge eating and overeating them until I
Was like ah you know I’m just this is a normal food I don’t even want it anymore so yeah I think bigger picture here what’s driving the uh food cravings um and hopefully you can start to work to implement some of these things on a more
Regular basis I’m not saying go and eat Skittles and veggie straws all day every day um that’s not healthy we need to have balance but maybe there’s still a little bit of um uh you know they’re they’re kind of up here when they want to be back
Here so I think that was all of the questions um someone asked down here why do I work so much oh dear it’s a funny one um I yeah I went on I just talked about building uh new businesses again after having kind of given up my old
Ones um so that is all the questions guys I realized that this is a long video but I I wanted to be thorough um and make sure that I answered everything uh with the level of detail necessary um don’t forget about all the links that you can check out obviously my book uh
The free bikini Olympia download the free progress track we’ve got the revive stronger podcast that went out a couple of days ago it looks like it’s doing really well uh we’ve got the ride awar my uh clothing sponsor who have got some really great uh products very cute
Designs all kinds of sales and specials uh links will be available in the description and then lucky last don’t forget those recipes um that I have coming out for you with this checkin so with all that being said guys if you are interested in coaching um
Please feel free to reach out I’m still taking on clients I usually now that I’m competing I take on fewer clients because I need to be able to dedicate more time uh to this process but we have an incredible team of coaches uh coach Shay coach Shannon are both very
Distinct um and unique areas of expertise Shannon has a really great background in physical therapy um strength and conditioning and programming also a wonderful nutrition coach uh very kind very caring very involved um coach and then Coach Shay uh Shay tends to work with with our ladies
That are like 30 plus um very interested in U women that are going through menopause or have been through menopause and just trying to navigate you know some of these physiological changes that are happening um that often make it really difficult to accomplish our goals
Um she’s got a huge heart um she cares so much about her clients um and has been getting some incredible results uh with our team so um if you are interested again all those links are available in the description um I’d love to with you we’d love to have you on our
Team we’ve got different programs different tiers uh hopefully to suit different price points so please don’t be afraid to reach out and ask if you’re not subscribed to my Channel please subscribe to my channel uh and I look forward to chatting with you probably next week I will be vlogging my trip on
My Instagram story um I’ll probably have less footage to show you uh in the check-ins just because I want to enjoy that holiday but um follow me on Instagram I would definitely be putting stuff up every day about how going with wanting to eat out every meal of every
Day and how I navigate that uh that diet break so until then I guess I’ll see you in my next update Bye [Applause] He