Gord's Competition Prep Update

 

May 13, 2025

Peak Week – 5 days to go !!!!

Details!!

I received my Peak Week Schedule for the last few days from Coach Aleesha. It’s always a challenge to get through but the result is so worth it. Stage Ready for Sunday Morning!!!!

The last few workouts with Coach Jess booked, and one more posing sesh with Coach Alfonso to keep things on track. Cardio continues.

My Classic Physique suit is ready and fits great and Chelsea of Caba Fashions is putting the finishing touches on my Men’s Physique suit. Should have it tomorrow.

Tan is booked and confirmed. Haircut is confirmed. Lots of little things to do. Meal prep for the week, in progress.

And getting my sleep is still important too. I am getting 7-8 hours a night.

Emotions are running high, and energy is still low. I am keeping a positive attitude and pushing forward. So close to reaching my goal. And I am still having fun. And the support in the bodybuilding community is great.

 

A special thanks to Miss Aleesha for her unending support. She has kept me positive and on point throughout this journey.

Just a couple of things left to tidy up. Make chocolate chip cookies for the after-show celebration!!!!! 

Confirm we have lots of chicken and cottage cheese available for after comp. IYKYK!!!

 

Wish me luck, and I’ll update you with how it all went. 

Thanks for coming along for the updates. It is very appreciated.

Gord

 

 

May 6

2 Weeks Out (12 days actually) - and it’s getting more real by the day!!

I have had some minor changes in my diet, as my carbs were cut back just a little for tweaking purposes.

I am still sticking hard to my diet as we proceed to the final week (Peak week) coming soon.

My work outs are still intense, and the push is still on to improve in any way I can.

My cardio is still 1 hour a day, so my mornings are early to get that done, and then I work out later in the day.

Posing is coming together as I get smoother every day, although sometimes mistakes are made when I perform my “I walk”

The key is not to get down on yourself and keep moving forward. Learning by your mistakes will help in the long run.

So much of this, at this point is staying focused on the goal, and staying out of your head.

 Overthinking is a killer, But it happens to the best of us.

It’s the “what if’s” that keep you up at night.

I had a great weekly talk with Coach Aleesha and that helps me get centered and back on track.

As I have said previously, you need to have support from people who have experienced this and understand what is happening to guide you to the end.

Next week we will be down to the nitty gritty. So, stay tuned for that update!!

Have a great week everyone.

Gord

April 29

3 Weeks Out!!!

Hi Everybody,

I am still pushing as hard as I can in the gym and my cardio has increased by at least double or maybe it just feels like it and I’m still enjoying the challenge of it all.

Posing is coming together and in the fine-tuning stage. My diet will stay mostly the same until the last week (Peak Week). There may be the odd tweak, depending how everything goes.

I still have prep brain😊. But I am working through it. My mood is still positive for the most part, and I have great support for my coaches.

I can always reach out whenever needed.

Hopefully my posing suits will be ready next week. Then I can practice my posing like show day.

This may seem like a short update, but we are now going to be repeating the same thing day after day until the end

Discipline and consistency rule the day.

Thanks for dropping by,

Until next week

Gord

 

April 22

4 weeks out

Time to push to the finish!!

 Hi Everyone

My workouts have been updated by Coach Jess. More reps and keeping the weight to where I can keep my proper form. I see more muscle mass as I lean out.

With the new diet adjustments, I was low on fats, and we are supplementing with Omega 3-6-9. We are hoping this helps with any issues I am having with memory and mood (Prep Brain).

Had a good talk with Coach Aleesha this week regarding everything going on with prep compared to last year. A totally different animal for sure.

It is always good to check in with someone who is going through the process and not get too far into my head. Thank you Aleesha.

The Posing routines is smoothing out as I continue daily practice.

The last 4 weeks will be the toughest, as focus will be paramount to get to my goals.

I am looking forward to the challenge and will keep pushing through.

 Until Next Week

Gord

April 15

5 weeks out

 So far, we are sticking to the plan and pushing through.

I had a change in my diet this week, as we continue with the cut.

It always amazes me that even a small change in diet can affect your body and brain so much.

I find I am down on power, mentally and physically.  I am pushing through my workouts with as much intensity as I can.

I have found mentally I run out of steam quicker than I did before. I am learning to pull back and take care of myself, taking rests when needed.

 I’m also learning not to over commit to thing as I may not have the energy for them  

I have my eye on the prize and that’s where my focus will continue to be.

I has been a real boost to my moral to have my coaches and friends checking in on me.

Thank you all for doing that.  It means a great deal .

Have a great week and I will check in next Tuesday

Gord

April 8

6 weeks to go !!

Continuing with the routine

5 days of working out and 2 rest days, Thursday and Sunday.

Cardio 40 minutes, 4 days a week

Posing practice daily.

Meal preparation every few days.

Trying to keep up with life, family, friends, and work, while feeling tired and a little foggy in the brain.

Prep is all about consistency, discipline and organization.

While keeping up with everything, you also must contend with Prep brain.

I have had instances of this happening. Taking my garbage for a ride in the car, not to the dumpster. (twice)

My body is responding to my diet as my muscle continues to reveal itself after starting the cut.

I’m happy overall with how everything is proceeding.

And I appreciate all the support I am receiving from my coaches and friends. Bodybuilding is not only about the physical aspect but also a mental game.  Support is key in keeping positive and moving forward.

Until next week,

Gord

 

April 1,2025

7 weeks to go- yikes!!

Where does the time go?

My calorie intake remains the same but there is more cardio in the mix. I like that I am keeping the food for now, (Thanks Aleesha) but I know it will be leaving the chat as the cut continues. The water intake is still 5 liters a day and sometimes I feel like a sprinkler. Weigh in last Friday was showing good results.

I still feel strong and continue to push as hard as I can in the gym. I am still going 5 days a week and 2 rest days. Liking my program and I am still being challenged every session. I appreciate that Jess keeps me motivated in my workouts.

Alfonso and I are working on my I-walk presentation, and I feel we can get it sorted out in short order. It’s great learning from one of the best.

It has been a positive week and I look forward this continuing to show day. Fingers crossed.

 

Have a great week and look for next weeks update.

Gord

Tuesday Prep update

Mar 25

8 Weeks to go !! 

Hi Everyone,

Time is flying!

I’m still on the same diet as the cut continues. The muscle mass is more apparent as the pounds disappear. I am looking forward to seeing the results. Aleesha continues to monitor everything and keep me on track.

My workouts continue with Jess. I am pushing as hard as I can, but the power is diminishing as the calories go down in my diet. Being this is the second time around for me, I am more prepared for what is going on with my body.

I went for a massage last Friday and this helped me both mentally and physically.  I left very relaxed and noticed that the aches and pains I had from working out were gone. I took Saturday off from the gym to let my body heal. Sunday, I had a great workout. Thank you, Dawn, from Dragonfly Wellness.

Posing was delayed until tomorrow as I had a scheduling conflict. We must remember that life happens, and we sometimes need to make accommodations to make things work. Alfonso was understanding and worked with me on this.

Prep is a real challenge and basically takes over your life. It is good to have people you can trust in your corner when life throws you curves. Thank you Aleesha, Jess, Alfonso and Dawn for all you do.

 

All for now.

Have a great week 😊

Gord

 

Mar 18

9 Weeks to go!! – Getting Closer!! 

This week has been busy with our new store, but I still got everything done, Bodybuilding does teach you organization and discipline.

Diet changes this week from Aleesha. Starting to lean out and show the muscle I have been building. Always good to have a Bodybuilding Nutritionist on your team when preparing for a competition.  This will continue until show day, but I am hoping I may get a treat meal in the next few weeks. (If I’m lucky.)

Workouts continue with Jess and we are still pushing the heaviest weight I can handle. I am a little down on power from the cut.  Yesterday’s leg day was great and I’m sure I will feel it today and tomorrow. It doesn’t help that the elevator is broken in my building, so I must climb up to the 4^th floor. On the plus side I am getting my cardio done.

Posing with Alfonso is still ongoing, and I feel I am improving every session. Alfonso says I am getting smoother as time goes on.

I am looking forward to my massage on Friday with Dragonfly Wellness. It will definitely be a plus to end the week.

 

I appreciate all the support I am getting from my coaches, friends, and others at the gym.

Thank you.

Tune in next week,

Gord

 

Mar 11

10 Weeks to go - Yikes!!

 

Things are going to plan so far.

My weigh-in this week is encouraging as we are headed in the right direction in the cut. Aleesha has given me a new dinner to try and I’m liking the change in flavours. It involves Spaghetti Squash. There will be an upcoming video regarding preparation on our Instagram page, and the recipe on our site soon.

Workouts with Jess are becoming more intense. Less Reps – More Weight, Pushing hard to failure I’m really enjoying the challenge and the new workouts Jess has put together.

Posing is continuing to improve. Alfonso says my transitions are getting a little smoother.  I am still practicing every night or whenever I see a mirror LOL. 

Training and Meal Prep is an ongoing part of my life as I seem to live at the gym or the grocery store. It’s all part of the journey and I am enjoying it.

Have a great week,

Gord

 

Tuesday Prep update

 Mar 4

11 weeks to go!

Hi everyone 

I’m starting to see the effects of the cut, as my weight is starting to go down as per my weigh-in last Friday. I still have a lot of strength so I will continue to lift as heavy as possible. Aleesha is monitoring this and will keep me on track in as a healthy way as possible until competition. This is also a mental game. I am so happy I have my friend and fellow competitor Aleesha to lean on (again) when things get tough.

Jess has changed my workout plan this week and I am looking forward to the new challenges she will bring me in the gym.  Yesterday we went through a new back workout and I’m feeling it a little today (in a good way). She also noticed how my shoulders and back have gained more mobility since I had the massage at Dragonfly Wellness.  Thanks again Dawn.

Alfonso is continues to work with me on my posing. Improvements and adjustments being made. I’m feeling more confident every week. I can’t wait to hit the stage.

I appreciate the time and energy my coaches are giving me and the support I’m receiving.

Take care until next week’s update. 

Gord

 

 Feb 25 

Its Tuesday - Prep update day 

12 Weeks to go

Hi everyone,

This week brought a lot of things together

My calories (carbs) were reduced again as the cut continues.  Nothing drastic yet, but that will be coming soon I’m sure. Thank you Aleesha.

Posing with Alfonso has continued and I am learning so much from him.  He has so much information to share and I appreciate his time.

Jess continues to push me in the gym and we are still lifting heavy. She is so helpful making sure my form is on point and keeping me motivated.

Last Friday I went for a massage at Dragonfly Wellness. It was very much needed. Dawn really got me tuned up and gave me some homework to loosen my shoulders and upper back.

Highly recommend her and her company.    www.thedragonflywellness.com

On Sunday Aleesha and I went to the NPAA posing clinic. A fun time. It was great to reconnect with fellow competitors and learn the latest in posing from the Pro’s

That’s all this week

Stay tuned for next weeks update

Gord

 

Feb 18, 2025 

 

Prep update.

13 weeks to go 

This week I am settling into the routine of prep. 

At this time, I am continuing to work out heavy in the gym with Jess, and will go as long as I can, as I am going into the cut portion of my diet.

My nutrition coach Aleesha has added another day of cardio, so I can keep my calories up while I train. Yeah!!

 

The spray tan is booked with Shannon at Backstage Cosmetics, and I have consulted with Chelsea at Caba Fashions regarding my posing suits and will meet with her around the middle of March as my body will continue to transform. I will keep you updated. 

Posing practice is a daily thing and will be until the day of the competition and I look forward to learning more about Classic Physique posing from Coach Alfonso.

This week I have a Massage booked and I’m looking forward to the relaxing effects it will bring.

Have a positive week and tune in for next week’s update.

 

Gord

Feb 11, 2025

Hi Everyone, 

Just an update as to where I am in the competition journey 

We have approximately 14 weeks to go 

I have started with my new posing coach Alfonso for Men's Classic Physique, 

My nutrition coach Aleesha has just started cutting my calories a little and I will still be doing my weigh-ins on Fridays... and so it begins - a little less rice and a little less quinoa.

Coach Jess has me lifting heavy while I can and my calories are high.. 

I have a really good team behind me. I couldn't be happier with how things are going.

I am loving the discipline and organization the process brings during Prep. 

Can't wait for show day  -  May 18th !!

Until Next weeks update 

Gord

Feb 4 2025

Hi Everyone, 

Just an update as to where I am in the competition journey 

We have approximately 15 weeks to go 

I am working on my posing routines daily. 

I am still on the bulk side of the diet building muscle but should be heading to a lean diet in the next week or so. (More coming up on a video on our Instagram feed @vitalplates.ca)

Always keeping my Nutrition Coach Aleesha in the loop on how I'm feeling and giving her my weigh-ins on Fridays. Drinking my water: 4-5 liters a day 

Training 5 days a week, 2 days with Coach Jess (Always pushing me-Love it) and 3 days on my own. 

I have a positive attitude and I am looking forward to May 18th Show Day !!

Thanks for tuning in and I'll keep you updated as we move along.

Gord