Jessi's Journey Blog #4
Welcome to the fourth blog entry for Jessi’s Journey towards her figure competition on May 25th, 2019. Her resistance training remains the same as she continues to focus on hypertrophy training and doing cardiovascular training twice a week. On top of the twice a week cardio sessions Jessi has added ten minutes at the end of each resistance training session. This is to burn a few more calories because of her increased diet.
The biggest changes at this stage of her program are her dietary adjustments. Here are the macro nutrients that she has started to implement as of January 5th, 2019 to February 2nd, 2019. Jessi has now changed her carbohydrates from 300g/day to 250g/day. Jessi was experiencing some bloating and low energy throughout her day.
- 250g carbohydrates (previously 300g)/145g protein/80g fat
- 4 litres of water per day
1x /week refeed (Saturday’s) meal post-workout only :
- 400g+ carbohydrates/125g protein/60g fat
Macro nutrients Timing:
- 1hr Pre-workout:
1cup white rice, 3oz chicken breast, 1/2 avocado, Himalayan sea salt
- Immediately post workout:
1 scoop protein isolate
- 30 to 60mins post workout:
1 cup white rice, 4oz chicken breast, Himalayan sea salt
All other meals are filled in with remaining macro nutrients. The food isn't super specific right now other than around workout times. We're still 20 weeks away from the competition date, so there will be more dietary changes in the coming weeks and months.
Carbohydrate cycling will start on February 2nd, 2019. Carbohydrate cycling will be 2 low carbohydrate days, 4 medium carbohydrate days and 1 high carbohydrate day (that is the refeed day).
Be sure to ask Jessi questions at any time during this journey. You can contact her through her profile or by calling Flex Fitness 24/7.
For more information to have Jessi design an online program for you or to book one-on-one personal training with Jessi, then click on the link. Also, checkout Jessi’s very inspiring trainer profile here and learn more about the motivation behind her goals.
Let’s get excited and cheer Jessi on to winning first place!