Heather Dees California State & Pro Figure Week 6

Weight: 139
Body Fat: 11.3%
Calories: 2200
Cardio: 6 days 40 min

I have been preparing for the show for 3 weeks already! When I first was tested by Justin after my week off since the Top Form Classic. I started clear back at 13.9% WOW! How the body loves to put the fat back on! Of course, it was my fault for overloading on junk such as; Ice Cream, pizza, candy, movie theater popcorn, etc.... Seriously, what was I thinking! This is what not to do when you finish your show! DO NOT take those lessons from me and learn the hard way! The ideal thing to do is continue cardio for that next week after the show, keep your diet clean and maybe have a cheat meal the following week! This will help you maintain a great physic and not go into depression after a show!

I, on the other hand, gained 7% body fat and 15 lbs, Haha! Good news is I got back on track and over the last 3 weeks dropped 2.6% of body fat! I am on a strict regimen again and I am doing my work outs and cardio like a good girl! I Now have 6 more weeks till the show and I am focused! My goal is to be around 7% again and of course my wonderful train Justin has my program all mapped out! I do 6 days of cardio for 45 minutes (5 minute warm up to get my heart rate up to where it needs to be) Heart rate is important when doing cardio and that is a component that Justin changes weekly also! Right now it has to maintain a rate of 155 bpm (beats per minute) for the whole 40 minutes I am on the machine. Justin adjusts this component along with my calories and cardio minutes according to my body composition change! These are vital adjustments to achieve the lean look I need to be Show Ready! I am so impressed with the knowledge Justin has and the way he explains every asset of my program to me in a way that makes perfect sense. It is down to a Science with him! There is never any guess work when working with him!

My Weight training program has also change a little bit according to what muscle groups we need to bring up on my physic. My hamstrings and calves still needed to come up a little bit to balance out my legs, also my shoulders do too, because in Figure they like to see Big Delts!! I on the other hand do not train my biceps or triceps anymore because they are borderline to being too big and over dominating my arms which will make my delts look smaller! This is all apart of the science I am talking about! I would say my biggest improvement I need to make is with my abs! I have obliques like crazy but my center abdominal muscles are not quite developed enough to show my eight pack unless I am incredibly lean! (I'm talking like 6% lean) So this has been a big focus on getting ready for the Cal!! As far as supplements I am still taking all of my usual Top Form supplements such as; Flab-u-less and Burn, Baby Burn for fat loss, my Pretty on the Inside multivitamin, My Hero anti-oxidant, Fizzy Cal, Fitness Fuel and Omegas but I added in Top Forms newest products called; Iso Strong (the new Whey protein isolate) and the Pre and Post workout they just came out with! I feel and incredible pump when training after taking the pre-workout without the over stimulating caffeine that a lot of other companies put in their pre-workout... I have enough stimulants in the fat loss supplements that I take! :) Well that is a recap of what I am doing for this next show! Stay posted for more information and what I do every week!

~Heather Dees