Welcome to the tenth blog entry for Jessi’s Journey towards her figure competition on May 25th, 2019.
Jessi continues to follow her same diet as the last blog and her same supplement routine. In her last blog she added a couple more supplements to help burn fat at a faster rate. Jessi has added Carnitine and Ephedrine to her daily supplement intake. Here is the schedule she has been following for these two supplements.
pre-fasted cardio: 2 Magnum Carne Diem (Carnitine), 16 mg Ephedrine, caffeine from black coffee
pre-workout: 2 Magnum Carne Diem (Carnitine), 16 mg Ephedrine, 200 mg caffeine pill
Prior to sleeping (helps reduce Estrogen levels): 3 Magnum E-Brake
For a full list of her daily supplementary needs, check out blog number two of Jessi’s Journey
Her resistance training is as follows:
She is taking less rest time between sets for her resistance training. Making sure to push with more intensity by doing more reps. She also continues to do her resistance band workouts. This will help to create more mind muscle connection because you need to be able to flex each muscle individually onstage.
Jessi has changed her cardiovascular training to burn a few more calories because of her increased diet.
As of April 15th her cardiovascular routine is as follows:
fasted cardio (no eating before) - 50 minutes
4x/ week step machine
2x/ week elliptical / stair climber
Post workout - 20 minutes HIIT
The steady state and HIIT cardio sessions are done fasted, first thing in the morning to burn up stored fat.
Jessi’s diet has changed recently because she wasn’t seeing the results she wanted in regards to fat loss. She continues to do her carbohydrate cycling but has made some changes to that as well. Her fats and proteins remain the same but the changes to her carbohydrates are as follows.
5x / week 50g carbs - pre workout meal 45g oats for carbs and post workout 150g white rice
1x a week refeed with same food, but extra burger and fries post workout
1x a week 100g carbs, pre workout oats at 65g, post workout rice at 200g white rice and extra "snack" (this is after leg day) - this day comes after the refeed
Fats and protein the sameat 145g protein/80g fat and 4 litres of water per day
If you haven’t found a posing coach by now or haven’t been practicing your poses daily then it is very important to get that started right away. Once Jessi enters the last few weeks of training, her memory will be less sharp. Therefore we want her poses to be practiced so much that it is in her muscle memory and has become second nature. How Jessi presents all her hard work is a huge component of this whole process.
Here are Jessi’s latest measurements that were taken on April 15th, 2019. She has dropped over 2% body fat and lost a little bit of muscle, which is expected every week as we get closer to competition. Therefore eating the right amounts is very important to help minimize the muscle loss. Keep posted to see the numbers continue to change as she gets closer to her competition date.
Weight: 141.0 lbs/64.09 kgs
Skin Fold Measurements:
- Bicep 7.0 cm
- Tricep 13.0 cm
- Scapula 13.0 cm
- iliac 12.0 cm
Circumference measurements:
- Chest84.5 cm
- Biceps right/left 28.50 cm/28.5 cm
- Waist 67.5cm
- Hips 97.0 cm
Body Fat %= 25.3%
Fat Mass = 16.23 kgs
Fat Free Mass = 47.86 kgs
Tune in for the last several Jessi’s Journey blogs as we will be posting her measurements every two weeks right up until her competition date, Be amazed at how lean and awesome her her transformation will be.
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!
Watch Jessi’s video here and join her on this amazing transformational journey!!
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