Dust off the Clear Heels – 2 Weeks Out | Erin Stern
My contest prep for the Arnold Classic South Africa has flown by. In less than two weeks I’ll be heading to South Africa to compete in the IFBB Elite Pro BodyFitness division. My training has switched from straight sets and very heavy weight, to supersets and circuits with moderate to heavy weight. I wanted to gain muscle during the initial weeks of prep, but now I’m training to lean down. My lifting splits have stayed pretty similar though – I’m lifting six days per week still. I train legs and shoulders twice a week, back/chest, and arms.
STEP AWAY FROM THE SCALE
I haven’t stepped on a scale in six months! I keep track of my progress through measurements and pictures only. My measurements have remained the same (except my waist is smaller), but I am much leaner now than when I started prepping 6 weeks ago. This is why I don’t recommend the scale, as it doesn’t tell the whole story. It’s easy to get frustrated if the number on the scale doesn’t budge - even if your clothes fit better.
CLEAN EATING & FASTING
As far as diet goes, I am doing intermittent fasting. I’ll eat between 8am and 8pm, but some days I’ll fast until 10 or 11am. I like fasted cardio for fat loss. The studies on it have been inconclusive, so I think it’s an individual’s choice. Personally, I have always had good results with it! I’m eating 4-5 meals per day and making sure to get at least 30 grams of protein at each meal. The last meal of the day is usually just lean meat and a veggie. I’ve found that this helps me get leaner and helps me go to sleep without being too hungry. I don’t count calories but eat for feel and for fuel. If I’m training legs, I’ll eat more carbs. If I’m sedentary, I reduce the carbs. I love the ability to be flexible.
LAST WEEK OF PREP
I will do one more week of tough training, and then it’ll be time to deplete and travel. As I begin to wind down my training, I’ll increase the amount of time that I spend posing and practicing my stage presence. I’m beyond excited to be competing again. I couldn’t do it without PEAK ATP! It has helped me train hard when I’m at a caloric deficit. I feel that I have maintained good strength, too.
Thank you for reading! Until next time, train hard, y’all!