Chapter 3 – Balance

Date: 2nd October
Weight: 51.9kg
Weeks out: 7 months
Comp date: April 2017, TBC – ANB or INBA

Last week’s exercise routine:

  • Bis, glutes, abs  (Light session)
  • Chest, back + 25 mins cardio
  • Tri + abs
  • Quads, glutes, hamstrings + infrared sauna + hot spring
  • Abs + 40 mins cardio

My workout routine are usually quite flexible. It is normal for me to change things up depending on how I feel on the day and my movement around the week to make sure I squeeze in all my mandatory workouts and is able to find balance in life too.

infrared sauna bodybuilding

This week, I had the long weekend off so I had to pre-plan my workout session around my road trips. It’s all about finding the balance and what works for you. If I know I have a busy week ahead, I’d plan my workout sessions around the busy days to ensure I do not cave into any excuses or skip any workout.

Physique update:

ponikuta fitness

Back shot – flexed
ponikuta progress shot

Front post – non flexed

ponikuta bodybuilding

Front post – abs flexed

You probably can see very little difference between the flex and non-flexed version due to the high amount of body fat I am carrying at the moment. The bulking life~

I’m thinking of including side shots of my glutes development as well. Perhaps I’ll start incorporating those in my next week’s progress shot.

asian girl with glutes

Changes this week:

Taking a break from pre-workout 

This week, I decided to challenge myself to tests out my usual workout sessions without pre-workout. For the past year or so, I have been downing a shot of pre-workout (I take C4 and have recently changed to GAT) before I start my session.

To be entirely honest, I didn’t noticed a massive amount of difference in training for the first two days without pre workout AND THEN, it hit me! I was lacking in energy (no changes in diet), lacking in focus and motivation.

Just to clarify, I don’t take the recommended amount of pre-workout (usually one – two scoops), I usually go with half of the recommended serving recommendation and only rarely do I go for one full scoop.

luxbite cake

Especially when you have a bf that shows up in your door step with these…. 

Limit cheat meals 

My weakness for food will most probably be my downfall for comp prep. Since young, I’ve been brought up to believe that one should never deprive yourself from food. As a result, I always think “why not” whenever temptation is presented in front of me.

This week I feel bloated like a puffer fish. This could be due to my period is coming in the next 10 days or so and/or combined with the fact that I’ve had multiple cheat meals that were high in carbs and sodium mostly for dinner consecutively for a couple of days.

tsukemen ramen

As a result, puffy face and water retention all throughout my body. I have however slowly upped my cardio sessions from 20 minutes to 25 minutes this week. Whilst it doesn’t seem much but it adds up another 20 minutes of cardio on top of my 80 minutes per week. I don’t even know how I used to do 40 minutes cardio session for 4-5 times a week.

Need to find that fire in my belly again!

Supplement & Food (meal prep): 

Nothing changes much in this area. I’m still taking the same supplements apart from pre-workout and I’ve been eating similar meals for my meal prep. I don’t foresee this will change much in the near future at all.

As a female, I still find it hard to hit my protein macros but is constantly working on it to ensure I am being smart about the meal choices I take/make especially when I am out and about.

asian girl who works out

See you next week!

Read all about Week 1, Week  2 here.


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