Set up a goal!

True !

Without a goal you still going... But don't know where. I know from my experience that without a goal, I was working out, I was eating but there was no gains actually,  no progress, stuck at the same weights for a long time. I was just doing it because I liked it but there was nothing to give me strong motivation. Once I set up a goal -which was a date of my first bikini competition - everything moved forward! Of course you won't get in shape in a week, it is a long journey, but once you know how you want to look or what you want to achieve, everything is getting easier! 

First attempt to Walking lunges with 2x17,5kg dumbbells. 

Video from 9th August

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Update on my bikini competitions...

Ok... So there are some news (sad for me ) to announce: I'm not going to compete at UKBFF British Finals.
The decision that I will compete in bikini fitness competition was made in Januay this year. As I remember I started proper diet in Feb. In May I step up on stage for the first time. In total I been on stage already 3 times. Once I been 2nd - that was my goal to get to top 3 , 2 other times unfortunately the lvl of competition been to high for my lvl of experience, stage presence and physique - but I knew it, it was rather taken as a stage experience and I take part in it "by the way" and it wasn't my goal. 
Been analysing how I look now, looking through winners from other qualifiers and I realised and get to point that even if I will get shape like on Scottish Championships, I'd rather don't have any chance to get a top place at British Finals. My overall physique isn't strong enough. My glutes need a lot of improvement. It was my dream to step up on that stage since I decided to do it and then got an invite. But sometimes we need to resignate from something, to get more after . Another thing is that I got really tough situation with money this month, so don't even know if I would be able to afford a trip to Nottingham. So don't want to prepare for something if I even won't be able to go. Tricky one . Anyway it doesn't mean that I'm giving up and resignating from competing... No no no. This is my first year or actually few months in comps environment and in this 8 months I really achieved a lot and I'm proud of myself! . My body changed. I can clearly see it . I'm stepping to off season full of motivation. I just don't want anybody think that I am making some excuses... I wanted it so much but I also want to grow! And it is more important right now because if I won't grow I never win. "Operation GLUTES " starting soon. Just need to sort my diet and training plan for a new goal. Maybe I beat my PB's? 
Hard work is just about to start
Patience⌛️ and Me vs Me

My fitness transformation

I know it is not one of the most spectacular transformations. But it is also a mind transformation. I never been very fat. When I was a teenager my weight was between 40-43 kg. I moved to another country 9 years ago. Then my weight went up to 53kg. I was so unhappy. Feeling fat, ugly. Then again went down to 43kg. I'm still wondering how I could live like this, I could even don't eat anything for few days. Usually had 1 meal a day. No breakfast. Oh my god... After I started exercising I gone up to 47kg and was maintaining this weight up to bulking period at the beginning of this year where I went up to my ever highest life weight 53 kg again. But was looking much different than few years ago with the same weight. Now my weight is changing due to competitions. To be honest last time I weight in I was 49kg, and I don't feel fat at all. I eat a lot. Can't imagine life without food. So only one thing coming to my mind... Gainzzzz 💅🏼🙆🏻 From fat-skinny ( november 2013) to fitness-bikini ( may 2015) 

Protein cookies / ciasteczka proteinowe

Just done my first ever protein cookies 😁 so proud of myself 🍪✨

🔸250g porridge oats
🔸17g dark cocoa
🔸50g peanut butter
🔸4 large eggs
🔸100g flaked almonds
🔸124g chocolate whey
🔸sweetener

Mix all together, make cookies shape and place on baking tray with baking paper. Turn on oven for 200 digress and bake for about 20-25min. I get 17 cookies. My each cookie got about 161 cals and C-11g, P-10,5g, F-8g. They smell amazing and taste even better!!! 😎😋🍪🍴

More photos from UKBFF Scottish Championships

Video from my competitions

UKBFF Scottish Championships 2015 Bikini Fitness 2nd place!!!!

I didn't write for a long time, a lot happened. I had my first and second bikini fitness competition. First one was USN Classic at Bodypower Expo in Birmingham, UK. That was my first time on stage. I wasn't very stressed but can feel some tense. I am not very happy of my posing at Bodypower, and I didn't place. I can't find any official results except top3, so I don't know what place I got. Anyway I was in second callout out of 23 girls so expect to be between 6 and 10 place. Just week after I been at UKBFF Scottish Championships in Paisley, UK. This time I was very relaxed. But was very tired of waiting. I been in venue obout 8:30am in the morning, at 10am there was registration and I was on stage about 6:30pm. All day long waiting but It was worth it! This time I placed 2nd out of 14 girls and got invite to UKBFF British Finals in October! I am so happy! Enjoyed my short time on stage and can't wait to hit it again. I am very lucky that I got my boyfriend, because it was him that motivated me and guiding through this hard period. Now need to do some improvements with my "back pose" :D

Shoulders and biceps workout

Yesterday was higher carb day, carbs changed frim 20% to 30% and fats from 30% to 20%. 2 weeks and 3 days out.

Diet: 

1.instant oats 25g, impact whey protein 50g

2. Rice 40g, grilled chicken 100g

3.impact whey protein 50g

4.chicken 50g, almonds 30g

5.impact whey protein 50g, maltorextrin 50g

6.rice 40g, chicken 125g

7.impact whey protein 28g

Workout

Fasted hiit cardio 30 min

Shoulders and biceps

Warm up - few reps of different exercisex with 2,5 kg

1.shoulder press 12x7,5, 12x10kg, 12x10kg, 10x10kg, 12x7,5

2.arnold press 5x12x7,5kg

3.lateral raises with bent elbow (one hand)  –dropset : 5x(10x7,5kg)+(10x5kg)+(10x2,5kg)

4.front plate raises with turn 20x5kg, 16x10kg, 16x10kg, 16x10kg, 20x5kg

5.lateral raise with straight elbow (one hand): 2x10x2,5kg, 2x10x5kg

6.bent over lateral raises 5x12x7,5kg

7.rear delt face pull 20x20kg, 12x30kg, 14x25kg, 14x25kg, 14x25kg

8.seated biceps curls (one hand): 13x5kg, 8x7,5kg, 10x7,5kg, 

9.seated hammer curls – both hands: : 20x5kg, 8x7,5kg, 10x7,5kg, 20x5kg

10. Barbell curl: 15x10kg, 20x10kg, 10x15kg, 15x10kg

Post workout hiit 20min

Quads, glutes and calves workout

Workout from wednesday:

Fasted hiit cardio 30min

Close legs back squat: Warm up 20x20kg, 14x40kg, 14x50kg, 12x60kg, 10x70kg
Single leg press – each leg : 5x14x75kg
Bulgarian split squat – each leg: 5x15x10kg
Leg extention: 15x20kg, 15x25kg, 15x30kg, 15x25kg, 15x20kg
Walking lunges with dumbbells: 20x(2x7,5kg), 20x(2x10kg), 20x(2x12,5kg), 20x(2x15kg), 20x(2x7,5kg)
Hip thrusts 5x20x40kg
Glute cable kick back – each leg: 5x10x20 kg
Calf raises smith machine: 20x40kg, 

Post workout hiit cardio 20 min


Diet:
1. Impact whey protein 50g
2. Rice 25g, grilled chicken 125g
3. Impact whey protein 50g, 
4. Grilled Chicken75g, almonds 40g
5. Maltodextrin 50g, Impact whey protein 50g
6. Rice 10g, grilled chicken 75g, almonds 34g
7. Impact whey protein 25g

Less than 3 weeks out! Bikini fitness

It is now less than 3 weeks out. Got my stage suit, is is so amazing! Fall in love in it! Could wear it all the time :D Suits me perfectly. 

Yesterday I had to lower my calories to 1900 a day. Yesterday I was off work, done only morning and afternoon cardio and been lying on sofa all day so didn't feel so much hunger. But today I'm still off work but have to do both cardio and train chest, triceps and shoulders at home, so I expect that I'm gonna be starving a little bit today :D

My diet just now for this week:

1900 cals 

3 days low carb (50% protein 238g, 20% carbs 95g, 30% fat63g) 

1 day higher carbs (50% protein 238g, 30% carbs 143g, 20% fat 42g)

I'm thinking about food all the time :D

This is my little progress since end of bulking:

And thats me today lol :Ddd

Bodypower Expo Birmingham

Today I got my competitor profile pic from bodypower expo team:

Just 3,5 weeks left to my first ever comp :D and 4,5 to second one ... So excited.

Got an email that my comp suit is posted so should get it soon. 

Today was beautiful sunny day. But was working :( We managed to spent an hour in park and eat a meal (rice and chicken - my favourite) and then gone for a shoulders, bic and tric sesh. I smashed it so much that couldn't even lift bottle of water to drink lol :D

Almost 4 weeks out... Bikini fitness!

It is almost 4 weeks out to my first ever bikini fitness competition and 5 weeks to second one just one week after. I think I am getting a bit nervous. I mean I am excited, can't wait to get on that stage but starting to worrying about hair ( need some serious volume, my hair so flat :(( ), make up ( I'm not very good at it, I can do my every day make up but I'm afraid that my makeup will melt on that stage :D), tan (got no idea how dark I should be :D) , if my butt will look good enough haha cuz now it is still a bit fat lol and that why my back pose need to be better ;)

So a lot of things in my mind just now. 

How do I look? I think week after week I look better. I could even see my little abs yesterday for a while, they decided to appear for 5 min haha. 

I cut down carbs a lot since end of bulking but I'm still strong. Still doing 40kg front, 60kg back squat with no problems, walking lunges with 15kg dumbbells, dumbbell rows 27,5kg, or just all other excersises I'm using heavy weight and just focusing on that muscle I'm training without moving rest of body, when a few weeks ago I couldn't do it without moving all body with same weight.  Weird I thought that if closer to competition I will be weaker :D

I am a little weirdo. 

Anyway I am getting a bit tired. Waking up everyday at 5 and doing morning cardio is exhausting... But I hope it is wotrh it. 

During the day I got moments that I feel that I will die from starvation haha but I'm still at 2100 cals!! It is a lot lol 

Here some clip from visit IFBB Pro William Bonac at our Extreme Gym:

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5 weeks out to my Bikini fitness competition!

On friday IFBB Pro William Bonac visited our gym. Very nice and huge guy. 

This saturday we spent at other gym. We met with all girls from my bikini team + two other girls competing next week in fit body category. First we done workout. I done shoulders :-) After everybody finished we go to studio for posing. First we been watching posing and routines of two other girls. They gonna smash the stage. Then me and my team had posing. A few quater turns, call outs, t- walks. I think I gain a lot of confidence. I can see that my posing is getting better every time I'm posing. I got my own style and I am happy about that. I'm just a little worried about fat at my ass haha. I hope it will bo gone even just a little. Then we gone for swimming pool and sauna for relax. 

I already got my tan, bracelets, earrings, still need to book nails and maybe hairdresser. Can't wait to get my bikini suit :) 

Tomorrow my carbs are going down a bit more. Expecting to be a bit more hungry :D

A few photos from posing

With William Bonac

7 weeks out bikini comp!

Long time since my last post. Been cutting down calories , now I am on 2250 cals 45% protein 35 carbs and 20% fat. Also added cardio. Just now doing 20 min fasted x 3 a week and post workout hiit 3x week. Weight is going down slowly, from 53 kg at the end of bulk I am now at 49,4kg. Noticing some changes happening but still got a lot of fat on my bum lol :D

Still practising posing, I think it is much better than 2 months ago but still need to work more on my back pose. 

Last week had a pleasure to meet IFBB Pro Ruth Dales. Had a nice time on workshops with this wonderful lady. I hope someday I will get a dream body like her. 

I also bought tan for competition and some bracelet. Still thinking about earrings and can't decide. Today I hope I sort and order my bikini :-)

Follow me on INSTAGRAM @patrish88

Some photos from last 4 weeks starting from the most recent one from this morning ;)

Workshops with IFBB Pro Ruth Dales

With Ruth

First week of competition prep

First week of competition prep has just passed! Could have chest meal today but I didn't want :D Proud of myself. Tomorrow I'm cutting calories again. Now I eat over 200 calories less than on bulking but I still thingk that I eat a lot. Can't wait to be starving hehe :-)

Competition prep started!

On monday my competition prep officialy started. In last week on bulking I was on 2700 cals a day but last days I ate even 2800 :D now I am on 2500 cals and my carbs go down to 35%... Also started my cardio haha 3x a week not bad. Training days changed from 6 days to 5.. Thanks god that I will have some rest. I usually working weekends so gym rest day on sunday was ok but I didn't rest at work :( I was exhausted... Now is my second day off from gym and work and don't know what to do with my life to the rest of the day xD...

Today got my UKBFF Members Passport. And just find out that even if I win overall at British I won't get a Pro Card because I'm not a British Citizen :( but that is a big dream :p 

Now need to focus on my posing. Back pose is the more difficult gor me , maybe because I still got a fat ass lol :D

On 21 of march I am going to Ruth Dales posing workshops, she is UKBFF Overall bikini winner 2015 and now IFBB bikini pro :p Can't wait for it :-)

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Now a few pics from latest workouts :-)