Offseason to Prep Transition Program

Consume 2 half-cooked eggs, 2.5 slices of sourdough toast (one with Kaya), and coffee with 2 shots of Nespresso and 50ml Fit Milk. *Implementation Intention*: 'If it's before my workout, then I will prepare and eat this meal.'

Consume GlycoJet by Evogen with BCAAs during workout to maximize pumps and carb dispersion. Rationale: Optimizes nutrient delivery during training.

Complete a full upper body workout with stretching and one round of planking. Practice posing. Log your weights and reps.

Consume a Seabum's isolate protein shake with marshmallows (5g carbs). Rationale: Fast digesting protein for muscle recovery.

Eat a meal of chicken thighs cooked with rice in a rice cooker, seasoned with stock, soy sauce, mirin, sweetener, and pepper. Prepare a second serving for tomorrow. This saves time and ensures consistent nutrition.

Eat 3 baby carrots (51g) to increase fiber consumption. Rationale: Improves digestion and satiety.

Prepare chia seed pudding with Fit Milk, maple waffle protein powder, and let it thicken. Make this in the evening for tomorrow's dessert.

Eat a meal of grilled pineapple, banana, and chicken. Experiment with different fruit and chicken marinades.

Eat a meal of beef mince, frozen mixed vegetables (peas, corn, carrots), jasmine rice, topped with ABC spread and chili.

Eat the prepared chia seed pudding, topped with 20g of PA Organic crunchy hazelnut chocolate.

Participate in a planning call with coach to discuss show selection and prep strategy.

Complete check-ins and update plans based on progress and coach feedback. *Specific Feedback Request*: Share your subjective feelings, mood, and energy levels.

Practice a 5-minute mindfulness exercise using a guided meditation app (e.g., Headspace, Calm).

Start of contest prep. Calorie reduction and adjusted training plan will be implemented. Focus on maintaining strength.