• Chris & Mio

Bikini Prep 2020: Hell Week

Hello y'all!

It's been a hot minute since I updated you here on the blog. I've been actively updating everybody about my prep on Instagram and Facebook.

Week 5 and 6 were uneventful, which is usually good in a bikini prep. I went out for some sushi, which is my weakness. If you are in the Fort Worth area, make sure you stop by Wabi Sabi Sushi. Their baked salmon roll is perfect since it tastes delicious and it's not fried, so no super extra amount of calories. After the sushi, I hit a new low weight for this prep at 143 lbs.

Now, week 7 was another animal. I did what we call in fitness, hell week. This is usually a time where calories go really low and cardio goes really high, for one week. Keep in mind that I've been dieting and training aggressively for 7 weeks. So the week after hell week will be a deload week. I'll train less heavy, cardio will be less and the food will be more this week!

My training

My cardio went from 1000 calories to 3000 calories per week. Remember, I don't have a time goal in terms of cardio. I have a weekly calorie number that I want to burn so I distribute it throughout the week while. But to give you an idea, I usually burn 600 calories in one hour.

Now that hell week is over, time for a deload. A deload week is a 7-day period where I reduce the cardio and lift in the 12-15 rep range, hoping to get a good pump. Won't attempt any PRs (personal records). 1500 calories this week will be my cardio. I enjoy jogging every now and then, but when my feet hurt I prefer to walk or the elliptical. Less impact on my already not-so-good knees.

My diet

I went from 1800 calories to 1200. Protein was 130gm, Carbs were 110gm, Fat 25gm. Pretty drastic, I know, but I wanted a challenge this week.

Now that hell week is over, we go to 1600 calories. My macro split will be now Protein 130gm, Carbs 190gm, Fat 35gm. Still drinking 1 gallon of water per day, and still visiting the restroom every 5 minutes.

Check-In Pictures

Today, my weight was 141. Down 12 lbs since I started dieting. Now, I can see that I'm starting to look leaner. I can see more defined shoulders. Fat is going away, from my stomach and legs. Still along (and I really mean a very long) way to go to be stage lean.

I already have a show in mind! I'll be announcing it this week on our stories!

Leg Workout Try it and let me know how it goes!

Back Squat

4 sets of 12 reps

Leg Press

3 sets of 12 reps

Single Leg Curl

3 sets of 12 reps each leg (no rest in-between)

Leg Extension

3 sets of 15 reps

Seated Leg Curl

4 sets of 12 reps


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

Don't forget to follow us on FB, IG and Pinterest

Enjoy this long weekend!


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