Hopping on the struggle bus again this week! I am due for a period any day now, but it hasn't happened yet so that sucks. Weight keeps creeping up steadily, but I know it's not fat because I have been freaking on point with my plan. All I can do is execute it and rock out whatever changes Layne sends me. This week, we started doing low:high 5:1 instead of 4:1. He also reduced carbs and fat a little. It's funny, I keep hoping he will tell me to drop macros drastically because I'm so antsy to get lean. But obviously, he knows what he's doing. :P

In other news, I should be getting my suit in the mail in the next week or so! I'll be sure to show you guys as soon as I get it! Also, Christine and I registered for our NPC cards and for the show yesterday! Eeek 5 weeks out, let's do this thing! :)

Competition Prep Data
Week             Weight (lb)           Waist (in)           Low Macro Days           High Macro Days           Low:High*           Cardio**
0                     136.4                     28                      N/A                                  140P/255C/68F              N/A                      0
1                     135.0                     27.5                   155P/140C/40F             140P/235C/50F               4:1                       2x6HIIT
2                     133.8                     27.5                   155P/140C/40F             140P/235C/50F               4:1                       2x6HIIT
3                     132.85                   27.25                 155P/140C/40F             140P/235C/50F               4:1                       2x6HIIT
3.5                  132.53                   27.25                 155P/130C/38F             140P/220C/48F               4:1                      2x7HIIT
4                     132.8                     27.25                 155P/115C/35F             140P/200C/45F               4:1                       2x8HIIT
5                     130.65                   27                      155P/115C/35F             140P/200C/45F               4:1                       2x8HIIT
6                     NW***                  26.75                 155P/115C/35F             140P/200C/45F               4:1                       2x8HIIT
7                     130.95                   26.5                   155P/115C/35F             140P/200C/45F               4:1                       2x8HIIT
7.5                  130.6                     26.5                   155P/105C/32F             140P/180C/42F               4:1                       2x8HIIT
8                     130.7                     26.5                   155P/95C/29F               140P/160C/39F               4:1                       2x9HIIT
8.5                  130.0                     26.25                 155P/95C/29F               140P/160C/39F               4:1             2x9HIIT/3x20SS
9                     130.27                   26.25                 N/A                                 135P/140C/45F               N/A            2x9HIIT/3x20SS
9.5                  129.45                   26.25                 N/A                                 135P/140C/45F               N/A            2x9HIIT/3x20SS
10                   128.87                   26.25                 N/A                                 135P/140C/45F               N/A            2x9HIIT/3x20SS
11                   NW***                  26                      N/A                                  135P/140C/45F               N/A            2x9HIIT/3x20SS
12                   127.8                     25.75                155P/95C/29F                140P/160C/39F               4:1             2x9HIIT/3x20SS
13                   127.2                     25.75                155P/95C/29F                140P/160C/39F               4:1             2x9HIIT/3x20SS
14                   126.0                     25.75                155P/95C/29F                140P/160C/39F               4:1             2x9HIIT/3x20SS
15                   125.13                   25.25                155P/95C/29F                140P/160C/39F               4:1             2x9HIIT/3x20SS
15.5                124.6                     25.25                155P/95C/29F                140P/160C/39F               5:1             2x9HIIT/3x20SS
16                   125.5                     25.5                   155P/85C/26F                140P/160C/36F               5:1             2x9HIIT/3x20SS

*Low:High Ratio = Low macro days:High macro days. For example, Week 1 I had a higher macro day every 4 days.
**Cardio = The first number is the times per week. The second number is the amount of intervals. HIIT = high intensity interval training. SS = Steady state cardio (110-140BPM).
***NW = I have been advised not to weigh during this week due to my "time of the month" and the weight fluctuations that happen with it.
Also, I am posting half-week check in data only if changes were made.

 - C

It's time y'all... to let the little phat kid within be set free!! For real though, as I'm currently cutting for my first competition ever, I thought to myself -- what is the most ridiculous protein recipe I could make? And so it came to life -- and it was everything I hoped and dreamed it would be! Enjoy these twinkies and hit your fat loss goals my friends! <3

PROTEIN TWINKIES
176kcal -- 10F / 6.5C / 16P (recipe yields 4 twinkies)

Ingredients:
- 55g light butter
- 2 eggs
- 70g unsweetened applesauce
- 45g coconut flour
- 6g butter flavor/extract
- 1/2 tsp baking powder
- 65g vanilla whey
- stevia/splenda to taste
- water to consistency
- yellow food coloring
- light whipped topping (about 3-4g per twinkie)

Directions:
1. Preheat oven to 350 degrees.
2. Melt butter slightly (so it's not hot, just warm). Whisk in eggs, butter extract and applesauce.
3. Mix in 1/2 tsp baking powder, stevia/splenda, vanilla whey, and coconut flour.
4. Add water to cake batter consistency (just a little bit) and yellow food coloring to desired yellow color.
5. Spray mini loaf pan with pam and fill 4 mini loafs.
6. Bake for 15-20 minutes, check with toothpick for doneness. Let cool.
7. Using a knife and a blunted handle/stick (the back of a wooden spoon works great!), poke holes in the cakes. The video above has a demonstration of this technique.
8. Using a piping bag or ziplock bag with a corner cut out, fill the holes with light whipped topping. Enjoy!

I can't believe I'm 6 weeks out. SCARY. I've started some weekly posing lessons with Laurin Conlin who is BOSS. I obviously have no idea what I'm doing so I need all the help I can get! The hard part is I'm not stage lean yet so it's difficult attempting to pose and find a good look for my body as it's constantly changing from week to week. BUT I'm just going to do my best! :)

I'm also super excited to drive out to South Carolina at the end of the month and meet up with my good friend Hana Devore to watch her compete at the pro level and attend a posing clinic! She is such a friggin rock star and super humble/down to earth. She is good people yo. We'll be vlogging all our shenanigans fasho! It will be a good time.

This week I am at my parents' house in Wilmington, NC. I've been enjoying time with family, eating what I want and not letting prep get in the way of life... and progress has been awesome! That is the beauty of flexible dieting. It's sustainable and adhere-able(?)! :P Somehow my waist measurement decreased by half an inch in a week. Kinda weird, but I'm cool with it! Hope you all are having an awesome week!

7 weeks out. Shiz is getting real. I'm starting to see some legit changes in my body, especially my abdominal area, it's pretty crazy. Seeing muscles finally come out that have been buried for years is kind of like unwrapping a Christmas present in slow motion. It makes me happy!

Competition Prep Data
Week             Weight (lb)           Waist (in)           Low Macro Days           High Macro Days           Low:High*           Cardio**
0                     136.4                     28                      N/A                                  140P/255C/68F              N/A                      0
1                     135.0                     27.5                   155P/140C/40F             140P/235C/50F               4:1                       2x6HIIT
2                     133.8                     27.5                   155P/140C/40F             140P/235C/50F               4:1                       2x6HIIT
3                     132.85                   27.25                 155P/140C/40F             140P/235C/50F               4:1                       2x6HIIT
3.5                  132.53                   27.25                 155P/130C/38F             140P/220C/48F               4:1                      2x7HIIT
4                     132.8                     27.25                 155P/115C/35F             140P/200C/45F               4:1                       2x8HIIT
5                     130.65                   27                      155P/115C/35F             140P/200C/45F               4:1                       2x8HIIT
6                     NW***                  26.75                 155P/115C/35F             140P/200C/45F               4:1                       2x8HIIT
7                     130.95                   26.5                   155P/115C/35F             140P/200C/45F               4:1                       2x8HIIT
7.5                  130.6                     26.5                   155P/105C/32F             140P/180C/42F               4:1                       2x8HIIT
8                     130.7                     26.5                   155P/95C/29F               140P/160C/39F               4:1                       2x9HIIT
8.5                  130.0                     26.25                 155P/95C/29F               140P/160C/39F               4:1             2x9HIIT/3x20SS
9                     130.27                   26.25                 N/A                                 135P/140C/45F               N/A            2x9HIIT/3x20SS
9.5                  129.45                   26.25                 N/A                                 135P/140C/45F               N/A            2x9HIIT/3x20SS
10                   128.87                   26.25                 N/A                                 135P/140C/45F               N/A            2x9HIIT/3x20SS
11                   NW***                  26                      N/A                                  135P/140C/45F               N/A            2x9HIIT/3x20SS
12                   127.8                     25.75                155P/95C/29F                140P/160C/39F               4:1             2x9HIIT/3x20SS
13                   127.2                     25.75                155P/95C/29F                140P/160C/39F               4:1             2x9HIIT/3x20SS
14                   126.0                     25.75                155P/95C/29F                140P/160C/39F               4:1             2x9HIIT/3x20SS

*Low:High Ratio = Low macro days:High macro days. For example, Week 1 I had a higher macro day every 4 days.
**Cardio = The first number is the times per week. The second number is the amount of intervals. HIIT = high intensity interval training. SS = Steady state cardio (110-140BPM).
***NW = I have been advised not to weigh during this week due to my "time of the month" and the weight fluctuations that happen with it.
Also, I am posting half-week check in data only if changes were made.
 - C

I'm 8 weeks out y'all. Even though I've only lost about 10 pounds so far, I feel like my body composition has changed significantly and that the majority of the weight has been fat. This observation has been validated by my belt being able to fit tighter than when I weighed LESS and looking at progress pics of when I weighed LESS than I do now, I am significantly leaner. It's so crazy.

Competition Prep Data
Week             Weight (lb)           Waist (in)           Low Macro Days           High Macro Days           Low:High*           Cardio**
0                     136.4                     28                      N/A                                  140P/255C/68F              N/A                      0
1                     135.0                     27.5                   155P/140C/40F             140P/235C/50F               4:1                       2x6HIIT
2                     133.8                     27.5                   155P/140C/40F             140P/235C/50F               4:1                       2x6HIIT
3                     132.85                   27.25                 155P/140C/40F             140P/235C/50F               4:1                       2x6HIIT
3.5                  132.53                   27.25                 155P/130C/38F             140P/220C/48F               4:1                      2x7HIIT
4                     132.8                     27.25                 155P/115C/35F             140P/200C/45F               4:1                       2x8HIIT
5                     130.65                   27                      155P/115C/35F             140P/200C/45F               4:1                       2x8HIIT
6                     NW***                  26.75                 155P/115C/35F             140P/200C/45F               4:1                       2x8HIIT
7                     130.95                   26.5                   155P/115C/35F             140P/200C/45F               4:1                       2x8HIIT
7.5                  130.6                     26.5                   155P/105C/32F             140P/180C/42F               4:1                       2x8HIIT
8                     130.7                     26.5                   155P/95C/29F               140P/160C/39F               4:1                       2x9HIIT
8.5                  130.0                     26.25                 155P/95C/29F               140P/160C/39F               4:1             2x9HIIT/3x20SS
9                     130.27                   26.25                 N/A                                 135P/140C/45F               N/A            2x9HIIT/3x20SS
9.5                  129.45                   26.25                 N/A                                 135P/140C/45F               N/A            2x9HIIT/3x20SS
10                   128.87                   26.25                 N/A                                 135P/140C/45F               N/A            2x9HIIT/3x20SS
11                   NW***                  26                      N/A                                  135P/140C/45F               N/A            2x9HIIT/3x20SS
12                   127.8                     25.75                155P/95C/29F                140P/160C/39F               4:1             2x9HIIT/3x20SS
13                   127.2                     25.75                155P/95C/29F                140P/160C/39F               4:1             2x9HIIT/3x20SS

*Low:High Ratio = Low macro days:High macro days. For example, Week 1 I had a higher macro day every 4 days.
**Cardio = The first number is the times per week. The second number is the amount of intervals. HIIT = high intensity interval training. SS = Steady state cardio (110-140BPM).
***NW = I have been advised not to weigh during this week due to my "time of the month" and the weight fluctuations that happen with it.
Also, I am posting half-week check in data only if changes were made.

- C

This recipe is so special to me -- it is an old family recipe passed down from generation to generation in my family. :) Originally called Easter Pizza, it is a sweet Italian bread full of carbs and fat (with almost no protein). SO, I thought I would make a high protein version and share it with you guys! When you bite into it, it seriously feels like you are being hugged <3 ENJOY YOUR BREAD HUG MY FRIENDS!

PROTEIN BREAD
110kcal -- 2F / 14C / 8P (per 40g piece)

Directions:
1. Dissolve yeast in 120mL warm water -- should be bath water temp (about 110 degrees Fahrenheit). If it's too hot, it will kill the yeast. If it's not hot enough, the yeast will not activate. So be careful with this step!
2. Add 30g sugar, stir, and let sit for 10 mins.
3. Crack 2 eggs into a mixing bowl, but save one of the yolks for later.
4. Melt butter slightly (so it's not hot) and add to eggs. Then add yeast/water and whisk for a minute or so.
5. Add 150g flour slowly and stir into the wet ingredients (SLOWLY). Do the same for 160g whey. Dough will start forming. Continue to add flour slowly after this step and keep track of how much extra flour you are adding for macro tracking purposes. Each time you make this recipe it will be slightly different. Add flour until a dough forms. See video for exact dough consistency (at 3:23); it should not stick to your hands when you poke it.
6. Spray a round baking pan or bowl with pam, place dough in it and put a towel over it. Let bread rise for 1 hour in a warm place. An easy way to do this is boiling water in the microwave, then placing the bread in the microwave and shutting the door for an hour. This allows the bread to rise in an enclosed, warm space no matter what the house temperature is.
7. After an hour, the bread should be about 1.5-2x the size it was. Preheat oven to 350 degrees, knead dough again for about 2-3 minutes and let it rise again for a few minutes as oven preheats.
8. Make a few aesthetic "slashes" on top of the bread with a sharp knife and spread the saved yolk all over the top of the bread (5:35 timestamp in video).
9. Bake in oven for about 18-20 minutes. ENJOY! <3

This was a cool week. I am back to squatting and deadlifting again without pain. Also, my belt is a notch less than the lowest notch it's ever been... even when I was 6 pounds less than I am now, I could not get my belt that tight. That is definitely solid evidence of fat loss! Kind of a weird way to measure it, but it felt good! :P

Competition Prep Data
Week             Weight (lb)           Waist (in)           Low Macro Days           High Macro Days           Low:High*           Cardio**
0                     136.4                     28                      N/A                                  140P/255C/68F              N/A                      0
1                     135.0                     27.5                   155P/140C/40F             140P/235C/50F               4:1                       2x6HIIT
2                     133.8                     27.5                   155P/140C/40F             140P/235C/50F               4:1                       2x6HIIT
3                     132.85                   27.25                 155P/140C/40F             140P/235C/50F               4:1                       2x6HIIT
3.5                  132.53                   27.25                 155P/130C/38F             140P/220C/48F               4:1                      2x7HIIT
4                     132.8                     27.25                 155P/115C/35F             140P/200C/45F               4:1                       2x8HIIT
5                     130.65                   27                      155P/115C/35F             140P/200C/45F               4:1                       2x8HIIT
6                     NW***                  26.75                 155P/115C/35F             140P/200C/45F               4:1                       2x8HIIT
7                     130.95                   26.5                   155P/115C/35F             140P/200C/45F               4:1                       2x8HIIT
7.5                  130.6                     26.5                   155P/105C/32F             140P/180C/42F               4:1                       2x8HIIT
8                     130.7                     26.5                   155P/95C/29F               140P/160C/39F               4:1                       2x9HIIT
8.5                  130.0                     26.25                 155P/95C/29F               140P/160C/39F               4:1             2x9HIIT/3x20SS
9                     130.27                   26.25                 N/A                                 135P/140C/45F               N/A            2x9HIIT/3x20SS
9.5                  129.45                   26.25                 N/A                                 135P/140C/45F               N/A            2x9HIIT/3x20SS
10                   128.87                   26.25                 N/A                                 135P/140C/45F               N/A            2x9HIIT/3x20SS
11                   NW***                  26                      N/A                                  135P/140C/45F               N/A            2x9HIIT/3x20SS
12                   127.8                     25.75                155P/95C/29F                140P/160C/39F               4:1             2x9HIIT/3x20SS

*Low:High Ratio = Low macro days:High macro days. For example, Week 1 I had a higher macro day every 4 days.
**Cardio = The first number is the times per week. The second number is the amount of intervals. HIIT = high intensity interval training. SS = Steady state cardio (110-140BPM).
***NW = I have been advised not to weigh during this week due to my "time of the month" and the weight fluctuations that happen with it.
Also, I am posting half-week check in data only if changes were made.

- C

My weight creeped back up to 130.6... and of course (EARMUFFS FOR THE DUDES) I got my period. So again, I have not weighed this week because I don't weigh in during my period. Crazy how much hormones affect weight. Also, mentally I've been slightly on the psycho side as in crying about stuff that's really dumb -- like, more than usual.

On the brighter side, my back has FINALLY healed and I will get back to squats and deadlifts after three weeks off (strained back). I will just be starting the DUP cycle over again instead of going straight back to where I left off. Another interesting note, my waist measurement is decreasing. So that's neat. :)

Competition Prep Data
Week             Weight (lb)           Waist (in)           Low Macro Days           High Macro Days           Low:High*           Cardio**
0                     136.4                     28                      N/A                                  140P/255C/68F              N/A                      0
1                     135.0                     27.5                   155P/140C/40F             140P/235C/50F               4:1                       2x6HIIT
2                     133.8                     27.5                   155P/140C/40F             140P/235C/50F               4:1                       2x6HIIT
3                     132.85                   27.25                 155P/140C/40F             140P/235C/50F               4:1                       2x6HIIT
3.5                  132.53                   27.25                 155P/130C/38F             140P/220C/48F               4:1                      2x7HIIT
4                     132.8                     27.25                 155P/115C/35F             140P/200C/45F               4:1                       2x8HIIT
5                     130.65                   27                      155P/115C/35F             140P/200C/45F               4:1                       2x8HIIT
6                     NW***                  26.75                 155P/115C/35F             140P/200C/45F               4:1                       2x8HIIT
7                     130.95                   26.5                   155P/115C/35F             140P/200C/45F               4:1                       2x8HIIT
7.5                  130.6                     26.5                   155P/105C/32F             140P/180C/42F               4:1                       2x8HIIT
8                     130.7                     26.5                   155P/95C/29F               140P/160C/39F               4:1                       2x9HIIT
8.5                  130.0                     26.25                 155P/95C/29F               140P/160C/39F               4:1             2x9HIIT/3x20SS
9                     130.27                   26.25                 N/A                                 135P/140C/45F               N/A            2x9HIIT/3x20SS
9.5                  129.45                   26.25                 N/A                                 135P/140C/45F               N/A            2x9HIIT/3x20SS
10                   128.87                   26.25                 N/A                                 135P/140C/45F               N/A            2x9HIIT/3x20SS
11                   NW***                  26                      N/A                                  135P/140C/45F               N/A            2x9HIIT/3x20SS

*Low:High Ratio = Low macro days:High macro days. For example, Week 1 I had a higher macro day every 4 days.
**Cardio = The first number is the times per week. The second number is the amount of intervals. HIIT = high intensity interval training. SS = Steady state cardio (110-140BPM).
***NW = I have been advised not to weigh during this week due to my "time of the month" and the weight fluctuations that happen with it.
Also, I am posting half-week check in data only if changes were made.

- C