Week 6 Prep Update: How I’m Getting Lean
Hey queens,
We are officially 6 weeks into prep and I’m starting to feel the shift. Now it’s actually starting to feel real. Like as if I’m actually going to be on stage in 17 weeks…
My whole mindset toward training and food has a whole new level of focus.
This is my first comp prep, and even though I’ve done multiple cuts in the past AND coached dozens of women through fat loss phases for years, doing it for stage is a new game.
What I’m Doing Right Now to Get SHREDDY
10k steps daily – Still holding steady here. No cardio added yet. Steps give me structure and activity without affecting recovery.
Macros are tight – I’m tracking insanely accurately, weighing everything, no “estimating” or guessing. High protein, lots of volume, and plenty of repeat meals. EVERYTHING is planned and tracked to the gram.
Training is still about building – Just because I’m in a deficit doesn’t mean I’m lifting lighter. I’m still chasing progressive overload where I can and keeping my sessions performance focused. Strength is holding strong.
Meal timing is dialled in – I’ve spread food around my training window to support energy in the gym and manage hunger in the evenings, I’ve been experimenting with different pre workout meals and meal times to find what works best for me.
Sleep + stress management – Honestly these are the MOST underrated fat loss tools. I’m more mindful of winding down at night, avoiding too much caffeine in the afternoon, and protecting my energy so much.
My Thoughts So Far
Prep is simple... but not easy. The plan isn’t complicated. What can be hard is sticking to it, every single day, without letting emotions take over. For example, if you’ve had a shitty day and you just want to sit on the couch with some chocolate. You can’t do that lol. It doesn’t matter what you WANT.
I’ve never been this structured with food. I’ve ALWAYS prioritised my nutrition and been strategic with it. You guys know I’m big on balance - I’ve lived by the 80/20 rule for years. But in prep, that flexibility doesn’t work. There’s no room for "close enough" or spontaneous food swaps. I’ve taken all emotion out of food choices, it’s just data now. Tbh that’s made things easier. Less decision fatigue, more focus.
Social stuff feels harder now. I told myself I wasn’t going to become a hermit - that I’d still show up and socialise. But I’d be lying if I said it’s easy. Sitting at a table eating my cold mince and veg while everyone else eats burgers is an uncomfortable feeling. But this sport requires sacrifices, even when you’re doing your best to keep life feeling “normal.”
You have to really want it. No one’s forcing me to get my steps in or eat the same meals all week. That comes down to me. If you’re not internally driven, prep will expose it fast. No one’s going to push you or do it for you.
For the Girls Thinking About Competing…
Make sure you’ve built the foundation first - years of consistent training, tracking, learning how your body responds. Because prep will challenge every bit of that. Prep isn’t a time to build new habits, you have to be locked the fk in and living this lifestyle already.
It’s a different level of discipline and structure. And I’m LOVING IT. I know it sounds like I’m complaining but I’m actually thriving. I love the grind. I feel so accomplished at the end of each day. I’m just sharing the reality of it all.
I’ll be documenting the highs, the hard days, the physique changes, and the real side of my first prep. If you’re curious about what it takes to compete one day, follow along.
With love,
Coach Sandra x
