The Prep Diaries – Episode 1

It is finally upon me, once again I embark on the diet train to destination shredded, and this time I have all of you to join me as fellow passengers! Which basically means, I’m getting ready for a bodybuilding show and I’m going to write a weekly diary to tell you all about it. This is for my own sake as well as anyone who has questions about the process. It might seem a little boring now, especially to some (Sophie), but when the results start to show I inevitably get 1000 questions at which point I will point them in the direction of these posts. There will be a weekly update on what I’m doing for training, my cardio and my diet, and I hope it will give you all a little insight into the world of bodybuilding, and perhaps a new-found appreciation for what we go through to take our bodies to the extreme, and hopefully victory!

Once again, I will be using my good friend and 2 x Mr Britain, Leon Levesley as my prep coach. I have done 2 preps with Leon in the past and he knows me well enough by now that I wouldn’t want to use anyone else, he has brought me silver wear before, and he will do once again! I know a lot of you will ask well why don’t I do my own diet, and there’s a few reasons really. The big one is when you start to really get your body fat down to low levels, your ability to rationalise isn’t the best. So, if I have a week where I don’t lose weight, my knee jerk reaction would be to remove more food than necessary, it is better to have a calm head in charge at this point. The second reason is one your all familiar with, accountability! As much as we love to think we can do this all by ourselves, having accountability makes all the difference, and my weekly check ins with Leon is what will keep me in check over the next 17 or so weeks. For all you thinking that when you get to your goal weight you’ll be able go off and do it alone, think again. The motivation of getting up in front of 100s of people in my little thong is not enough to keep my diet in check, I need the accountability too!

This week should be seen as more of an introduction for what is to come, but expect a lot of existential crisis, motivation, personal philosophy and insight over the coming weeks. As a result, I hope it helps you along on you journey too! And who knows, if this sounds like your type of thing, you might be joining me on stage next year!

Weight split

Monday - Chest

Tuesday – Quads and calves

Wednesday – Rest

Thursday – Back and biceps

Friday – Shoulders and triceps

Saturday – Hamstrings and calves

Sunday - Rest

Cardio

5 x 20-minute fasted cardio

Meal plan

TRAINING DAY

Meal 1

1 x New York bagel

2 x whole eggs

1 x scoop whey protein mixed with 300ml liquid egg whites

100g oats

Meal 2

100g oats

2 x scoop whey protein

Meal 3

250g rice

200g chicken breast

200g 0 fat Greek yoghurt

Peas

Nando’s sauce

Meal 4

4 x whole eggs

Meal 5

250g extra lean steak mince

300g potato

Any veg

Pre-training

1 x banana

Post workout

100g oats

2 x scoop whey protein

15g honey

NON-TRAINING DAY

Meal 1

1 x New York bagel

2 whole eggs

1 x scoop whey protein with 300ml liquid egg whites

Meal 2

100g oats

2 x scoop whey protein

Meal 3

250g rice

200g Chicken breast

200g 0 fat Greek yoghurt

Peas

Nando’s sauce

Meal 4

4 x whole eggs

Meal 5

250g extra lean steak mince

300g potato

Any veg

Meal 6

1 x scoop whey protein

300ml liquid egg whites