Before this show, the best I had placed at a National level show was 10th in the IFBB North American 2010 and National 2010. I took some time off to build some muscle, yet tried to stay as lean as I could while gaining. Once I felt I had put on some muscle, I was getting that itch to compete again. Even with getting married July 1st, why not compete in USA’s four weeks later?
When my heart is on something, nothing can stop me. I have a goal and I will get there.
Since figure is now more feminine curves (still lean at 12 percent body fat on average) they still do not want that dry bodybuilding-look for figure. My prep was completely different this time around as it has changed a little from last year.
Wednesday
Food: ate all my normal food
Water: 1 gallon
Cardio: last day of just walking
Lift: Shoulder lift
Supplements: still took my pre-work out drinks, BCAA, glutamine etc.
Thursday
Food: ate all my normal food just cut out ALL salt
Water: 1 gallon
Cardio: none
Lift: none
Supplements: no pre- work out drink, no BCAA, no glutamine.
Friday
Food: no fibrous veggies after lunch. Sweet potato took the place of my dinner veggies. Everything else the same. Still NO salt.
Water: 3/4 – 1 gallon
Cardio: none
Lift: none
Supplements: same as Thursday- just vitamins
Saturday
Food- normal breakfast (oatmeal, peanut butter, chicken). No egg whites since Wednesday because of sodium. For meals before pre-judging, I had almonds and chicken.
After pre-judging: salmon and sweet potato
Water: sip before pre-judging, 8 oz for lunch then sip.
Cardio: none
Lift: pump up with band (shoulders and back)
Supplements: just vitamins
As you see, I did not change much and did no dehydrating before the show. If you stay lean all year, then contest prep is not as stressful.
Now my next step is to thicken my back more with heavy back lifts. I need to round the cap of my shoulders. My biggest area of improvement is tightening my glutes while holding the size in my shoulder and back.
Check out my daily log to see my progress through the next three months as I prep for Nationals in November 2011.
PDF 
Kelly is a personal trainer, and competes in Figure at the National Level in the NPC. Her next big goal is to get her IFBB pro card. She own’s her own business “Kelly’s Fit Lifestyle” trying to change one life at a time for the healthier. Her Bachelors of Science is in Health Promotion. She loves helping/coaching clients to that next level of fitness. Kelly trains all over the Cincinnati and Northern Kentucky locations.
Website: 
Hi Kelly. do you find omitting the sodium from your diet makes a significant difference?
Brian, It reduced the chances of holding water (bloating) especially with traveling to the show. It is only for two days. Yes I noticed because once I didnt and my stomach was really bloated and puffy looking!
Where can you buy chicken that doesn’t have any sodium?
Thanks for the info. The reason I ask is that I’m training a figure girl here in the uk. and I have had here eating eggs right upto competition in the past. she is competing again in Novemeber and we are looking to make some changes. This may be helpful. thanks Kelly
Ashley, you will need to look at an all natural (organic) whole foods store. Make sure it is not enhanced with broth or added salt for seasoning. If you can not find any then look for a white fish or white turkey breast.
Brian, I have tried several different ways the week before a show. The thing you need to remember is something that worked in the past might not work now
So true Kelly. We are certainly learning as we go. all information. Good luck in your future shows.