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10 Days Out & Peak Week to the NPC Muscle Mulisha Grand Prix V

Updated: Jun 4

In one of #BioLayne (AKA the great Layne Norton) lectures on ‘Training the Physique Athlet’s’, I read and reread ‘if you’re not ready by peak week, then don’t expect miracles of that magnitude that’s in your head to happen’ (well more precise words by him, but that was my take on it). Yea, some get lucky in peak week and they go from almost lost to found, we are human after all and always subject to change, but if I were to reach the 10 day mark, and not feel ready within the next 5 days... I would probably pull out.

But... I FELT FOOKIN READY!!!

Did I look ready?? That would be up to the judges. Not my friends and fans who said I looked great, not my self who said I looked pretty good, and not my photos comparing 3 weeks out to 10 days out. But of course, at 10 days out you are not ready for stage.. we know that.. but it’s a deeper kind of readiness that you need to be. It’s all in or nothing.

Well to me anyways. If I’m half-arseing the last few weeks, then am I really doing this to better myself? Or impress a couple strangers with a spray tan and tight waist? Because if you chose the latter... stop.


So here I am. 10 days out...again the face pull so the date became more important. Also... hows the change from 14 days to 10 days?!! Yaaaaas girl!!

But... you see... it ain’t magic... I’ve been training consistently for the past 4 months. 2 leg days a week, 3 upper body days and 1 full body, and of course 3 cardio sessions a week of at least 20-30min. That’s why I decided 40 days out I could prep... plus me dieting for longer than 40 days... ja nee.


I liked starting my Monday with a full body workout. It woke up my entire body and all it’s neural pathways for the week after a rest day.


Monkey see monkey do :) little home gym set up made life easier when I had to be on the farm.

Anyway. Back to 10 days out.


From 8 days out I did 30 minutes of cardio a day, mostly the Stair Master (bitch of machine), Rowing, and incline walks, and the last 4 days some elliptical because it’s easier on the body.. and added some cardiovascular variety. I’ve been getting in 10k+ steps a day. Some days I clock 15000 by 7pm. So I wasn’t worried about being in a caloric deficit.


A calorie deficit does weaken you... the allergic rash at 4 weeks out, then 2 weeks out, I get a throat infection. Foken A! What perfect timing immune system. But put one and all together, I’m in a calorie deficit, I’ve been training almost everyday and some days twice a day, I’ve been travelling between Tzaneen and Joburg every weekend (clocking around 1000km a week), so that type of routine was not ideal for prep, but it was kind of my only option.

And no, it was not “the rona”.

Oh, and... on top of all the bad luck, (also because bad luck comes in 3’s they say) the weekend of the 2 week out mark I wax my back (to be as hairless for the tan and make shaving easier), I get the biggest wax rash that looks worse than badly used gear back acne. So of course I got some looks in the gym😂 but fuck it. I know what happened, and that’s all that matters. 1 week out the rash started to change into little bumps that look like acne, but it started to calm down. Scrubs and Aloe Vera helped me out. So for those staring at my back, I didn’t notice haha.


Anyway. It was almost 10 days out, so far things were pretty much going to plan, and the night before the 10 day mark was beautiful. I got to have my salty steak meal with a drop of fatty carbs (steak and 1/2 GF pizza and about 5 potato fries) with some entertaining company. Prep mode = mega focus, but we are human and we thrive of connection.


The next morning I looked fucking great! I felt a little bloated because I haven’t eaten that kind of food in weeks, so my stomach was a little shocked, but it was also pretty happy because in all honesty, diets get shitty after some time. But, that was in my plan for 10 days out, so I enjoyed it.


I’ve worked hard, I’ve got this far, it’s been tough, it’s been scary not having a coach, but I can’t express how damn proud I am of myself.

In 40 days I changed. My whole body shape is different when I pull a pose and flex, and even when I just sand upright. So I feel content. I kind of feel like I’m going to get a really good result at the end. I just have to not fuck it up. I have set the plan. I made/make adjustments when needed, check in with myself daily, monitor fluctuations, and be mindful of how I spend my days.


It doesn’t have to be complicated.


Once you’re in routine, in rhythm, everything else flows.


Energy flows where focus goes.

The protocol.



10 days out to 8 days out

150g Protein

70g Carbs

40g Fat

4L water


7 and 6 days out

150g Protein

50g Carbs

40g Fat

4-5L water

5 days out

120g Protein

150g Carbs

30g Fat

4-5L water


4 days out

150g Protein

120g Carbs

30g Fat

4L water


So photos are changing up.. felt like taking a few photos doing different poses. for fun. So I’ll post those instead.

3 days out

140g Protein

90g Carbs

30g Fat

4L water

some days i think about trying physique just so i can pull a side cheat pose. i love a side chest flex 😁

2 days out

140g Protein

90g Carbs

30g Fat

3L of water


Posing, posing and more posing.

1 day out

140g Protein

150g Carbs

40g Fat

2L of water


And mf SHOW DAY!!

03:00 Meal 1: 100g sweet potato + 50g chicken

07:00 Meal 2: 1 Egg + 150ml egg whites, 100g sweet potato

09:00 Meal 3: Chicken and sweet potato, + teaspoon of honey in 100ml warm water to drink

10:30 Meal 4. 2 Rice cakes, honey, salt, 100ml Glucose drink

11:30: 1/2 protein bar, 1/2 bag salted sweet potato crisps (20g)

12:00 - Pump up: rice cake, honey, jelly sweets (given stage time is set to be 12:0/12:30





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