• Chris & Mio

Bikini Prep 2020 : Week 3

Updated: Oct 2, 2020

Week 3

Hello All!

This was a great week in terms of my workouts and diet. The scale is moving! I dropped 2 lbs this week, for a total of 7. Currently, I'm 146lbs. I don’t see a lot of difference in my body yet. I still need to lose about 5 lbs for the result to be more obvious.

For this post, I wanted to share with you some of the tools that I think are most important for me, when dieting and tracking my progress.

Fit Bit Versa

This is my super smartwatch. It counts my daily steps. It tells me how many calories I burned in one workout. Then I can see a daily and weekly report of my steps, calories and daily activities. It even helps you track how many hours of sleep you had. My favorite part, the silent alarm. It’s so annoying to have some else’s alarm go off and wake you up, so I spared my husband of this inconvenience. I wake up now at 4:40 am (a little too late for me since COVID-19) so with this feature, my husband keeps sleeping for at least an hour.

For my cardio, I do not count the time of cardio I do. I instead have a weekly goal of 1000 calories that I want to burn. Usually what I do is divide it into 3 cardio sessions where my goal is 300 and 1 session of 100. So this is where my Fit Bit helps. Is the Fit Bit 100% accurate? Probably not, but it’s a tool that if used consistently, proves to be very helpful.

Fit Bit Aria 2 Smart Scale

Same as the Fit Bit Blaze, I use this as a tool to guide me in my competition prep journey. I’m not losing weight here just because. I have a specific goal of competing in the bikini division and the judges do not care how much you weigh, but how you look. I do use the scale as one of the many ways to measure my progress. When the scale doesn’t move, there’s before and after pictures, how my clothes are fitting, etc.

This scale gives you an estimate (probably not accurate) of your bodyfat percentage. But it’s a number that you can use as a baseline and work hard to get that number as low as necessary. I started at 32%.

Fit Notes

I downloaded this free app to my Android. This is a game-changer! I used to go to the gym and never took notes of my previous workout. This app works as a notebook where you keep a log of your workouts. How do I know I’m getting better at squatting and deadlifting if I don’t remember how many sets and reps I did the last time I trained?

Something about my weight training that surprises people is that it doesn’t change that much. It’s essentially the same routine, the same exercises throughout the entire dieting phase. This is because I already know what exercises works for me. If it works, don’t change it. That’s what a good scientist would tell you. Since my workouts are the same, I use this phone notebook to keep track of my progress. For example, I used to squat 95 lbs fro 10 reps. I am close to 155lbs for 12-15 reps. The progress is evident only if you document it.

Click here for more information about how to use Fit Notes.

Shoulder Workout

Try it and let me know how it goes!

Shoulder Press

3 sets of 12-15 reps

Lateral Raises

3 sets of 12-15 reps

Front Raises

3 sets of 12-15 reps

Upright Row

3 sets of 12 reps

Rear Delt Raise

3 sets of 12 reps


I'm posting a new workout on Facebook and Instagram every Monday. Because #weworkoutonmonday

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