Rosie Burr

New plan

Added 2022-10-13 05:34:45 +0000 UTC

And we have my new program !!!

Today is the day I finally received my new plan. However, I still can't quite believe it's my plan for my road to compete in my first pro show!!

We have a detailed timeline of the phases we will work through over the next year. And we will be working on improvement areas until July 23, when we start competition prep. The main areas to bring up are Lats, Glutes, and Quads.

The current setup will be 4x weight training sessions a week and 3x 20min cardio + abs sessions, as well as all my handstand/ gymnastic training that I usually do. So phase one is Familiarisation and baseline setting.

Training sessions are split into the following:

Session 1 Delts, Hams, and Glutes

Session 2 Upper

Session 3 Quads and Delta

Session 4 Posterior

Calories are currently set at 2210 cals

Macros breakdown:

Protein 140g

Fat 50g

Carbs 300g

With 1-2 free meals per week

Water is set at 4-6litres a day, and sleep ideal is 8hrs per day (optimal for recovery).

I am in Bali and haven't been tracking calories since the competition… but there are some good meal prep companies and restaurants where I live, so that I will get on it with them.

Hopefully, with a structured off-season, we will be in the best shape when we start prep in 2023.

I am very excited to bring you all along this next road to my pro debut journey ;)