3 Weeks Out

3 Weeks Out | My Engineered Prep

"Success is a journey, not a destination. The doing is often more important than the outcome." - Arthur Ashe

Well, ladies and gentleman. It's official. I sent in my registration for the Muscle Evolution Show on February 13, 2016. 

Muscle Evolution Flyer

I can't believe what once seemed to be so far off and distant is now less than 3 weeks away. If I'm being completely honest, I don't feel ready. I wish I was leaner in my legs, I wish I had more shape to my arms, I wish my posing was perfect. After all these weeks of hard work, it's only natural to want to win, or at least have a fighting chance at doing so.

I was sharing my doubts with a close friend over the weekend and they said something that was really encouraging to me.  

"Do the best you can and focus on the long haul. After this show you're going to keep figuring out how to get better. Think of this show as a check point or progress marker.  It's a tangible test of how far you've come but not the end game."

They were right.  

After this show I'm not going to throw my hands up and completely walk away from this lifestyle I've been living for the past 14 weeks. This contest prep has been (for the most part) really effortless and manageable. I haven't been in an insane calorie deficit the entire time, I haven't completely restricted anything from my diet and most importantly, I've finally found a balance between staying on track with my nutrition while also enjoying all the indulgences I love. I've learned so much in these past 14 weeks that no matter what happens on that stage in 3 weeks, I know I've still accomplished what I initially set out to do


Here I am, 21 days out from my competition.  


Only time will tell what I can achieve in the next 3 weeks before my show. Measurements continue to go down - except for my actual body weight which is holding steady at 146 lbs for the 8th week in a row. I just don't get it. 

Measurements 3 Weeks Out: 

  • Weight [lbs] - 146
  • Waist [in] - 27
  • Abdomen [in] - 28.75
  • Hips [in] - 38
  • Thighs [in] - 22
  • Upper Arm [in] - 11
  • Bust [in] - 32.75

Progress has still been made in the gym which is just as exciting, if not MORE exciting for me! I made a PR jerk of 85kg and just barely missed my attempt at 88kg!!

3 Weeks Out | My Engineered Nutrition

Competition Checklist

Now that I'm so close to my show, there are so many things I need to plan for that aren't just diet and exercise. For my first show, I had no idea how many "extra" tasks you had to consider. I realize these may sound really ridiculous, but it's all part of the fun when competing! When showtime rolls around, it is just as much about stage presence as it is your physique. Your hard work means nothing if you can't showcase it properly onstage. 

  • Practice posing at least 3x per week, 15-30 min each session (immediate)
  • Schedule spray tanning (night before show)
  • Schedule nail appointment (week of show)
  • Schedule waxing appointment  (week of show)
  • Touch up posing suit for any missing rhinestones  (as soon as possible)

Posing is THE MOST critical thing on that list and I will be adamant on making sure I get my practice in.


I'm giving myself a pretty sizable cut in macros for this week. With just 3 weeks left until my show, it is my last chance to give it all I've got. Mind you, I won't be keeping up with these low macros for an extended period of time, only for the the next few weeks.

Lifting Day Macros:

  • 1,549 Calories
  • 150 g Protein
  • 145 g Carbohydrates
  • 41 g Fat

Non-Lifting Day Macros:

  • 1,324 Calories
  • 155 g Protein
  • 50 g Carbohydrates
  • 56 g Fat

So what was I eating this past week? For lunches I made a quick and easy chicken and veggie stir-fry. It consisted of green beans, broccoli, mushrooms, onions and chicken breast. 

3 Weeks Out | My Engineered Prep

Lifting day dinners were quesadillas and mashed sweet potatoes. I've said it before: quesadillas are my theme meal.

3 Weeks Out | My Engineered Prep

So often during prep I've been asked by others "so what do you miss eating most?". Honestly, nothing since I'm not completely ruling a single food out of my diet! If I'm craving something I make trade offs with what I eat in that day. One day last week I was craving fro-yo. I decided instead of having my big ol' pile of mashed sweet potatoes for dinner, I would skip those and opted for a small cup of frozen yogurt instead!

3 Weeks Out | My Engineered Prep

Over the weekend I had a great Saturday morning lift and cardio session, followed by posing practice. Once I finally got home I was starving so I may a pretty amazing omelette for myself. 

3 Weeks Out | My Engineered Nutrition

That's all for now! I can't believe I'm so close - next time I check back in it will be just 2 weeks out.







Posted on January 25, 2016 and filed under Figure Prep.