11 days out – UKDFAB

So I know I haven’t been so consistent with uploads, sorry for that! I’ve been so focused on this prep! It means a lot to me at the moment! If you want regular updates everyday follow me on Instagram, twitter and Facebook – @7030fitness

Prep is has been tough! Mentally I have been so focused and my mind has been on just one things that I haven’t actually noticed how tough it has been, which is a good thing. 

My body has responded well and I’m happier with the package I’m bringing this time (already at 11 days out) 

My training has been consistent, my diet has been to the gram and I can say I don’t think I can do anything more! 

There have been horrible workouts and low days but over all I’ve been fairly monotone through the last 3 weeks. 

The discipline and mindset of that is paying off and I am happy with the results. I just hope the judges are as well! 

My one peice of advice to anyone thinking of competing is set the goal to achieve the best version on yourself! Don’t try to compare yourself to other competitors or physique, it’s you and you alone! 

Stay strong and focused!

Love you guys! 

Things to prepare for when dieting!

So your calorie are lower than your body is used to or your exercising more or both! Lots is going on in your body whilst this is going on.

1. Lower energy – your body is taking in less energy and exerting more so energy will be low! 📌 caffeine (don’t take to much although you will be tempted, you will crash hard though) vitamin B complexes can help energy levels.
2. Dieting blues – your low in energy so your grumpy and tired, which you radiate onto people around you. This can be very frustrating! One second your fine then your pissed off at everything and everyone is to blame. 📌 5HTP or a theanine capsule can help.
3. Low sex drive – not just because of low energy but as you body fat decreases so does your testosterone because in simple terms fat fuels natural testosterone production. 📌 Some multivitamins have a natural hormone level support complex included in them, or you can get fenugreek or ZMA
4. Low immune system – your eating less and taxing your central nervous system more your body isn’t used to this and makes priorities go to other things in your body, meaning your immune system lows. 📌 taking a mulit vitamin and getting enough vitamin D from the sun will help.
5. Sore joints – as fat reduces in your body it reduces from everywhere joints included, the fat in your joints acts as a lubricant, less lubricant more bone on bone ouch! 📌 a joint complex with msm will help!
6. Very sore and long lasting DOMS – delayed onset of muscle soreness, so not only are your joints sore but also your muscles. 📌 You can take l-glutamine to combat this
7. Lower lifts – your strength goes down because of all of the above points. 📌 Try and include some strength training styles at the beginning of your workouts 
8. Bad social life – not only do you just not want to socialise with people, but you notice that every social gathering either revolves around food or includes more temptation. 📌 Meal prep or Resturant planning
9. Boring food – so for me I’m still enjoying my food and I change it up and keep it interesting but some people struggle with that and just choose the same food every meal, which can get boring. 📌 Follow my Instagram @7030fitness and Snapchat – SG7030fitness  for meal ideas or implement IIFYM 

But hay! if you set yourself a goal all of those points are meaningless you have to stay focused and push through, it’s hard sometimes but you’ll get though it. Maintaining that physique after you have achieved it isn’t as difficult as the process of getting there!