May 2016 ~ Leah Kottwitz Fitness

It's been 5 weeks since the Southern States Classics. I am currently, starting Week 6 of training for (potentially) the KC Classic. Stage weight was 128 lbs and current weight is around 133 lbs. Feeling pretty good about how I've kept things in check. We went on an all inclusive trip to the Dominican Republic and I was kind of worried I was going to blow up. Weight gain ended up being pretty insignificant, especially considering the amount of truffles I ate :). I did HIIT & weights everyday which helped with damage control.

So as of last Saturday I am 16 weeks out from the KC Classic. Feeling really good about my reverse diet and the structure I have in regards to nutrition. Currently eating around 2,100-2,200 during the week with a weekly cheat meal. I feel a lot more balanced eating this way as opposed to my past off seasons where I was eating 2,500-2,800 daily.

I feel like my growth has been a lot more controlled, which I think will make my prep/cut a lot easier. Last off season I had around 16 lbs to lose (I went from 144 to 128) which was kind of stressful. I obviously gained muscle during that off season, but in hindsight I think it wasn't totally necessary to gain all 16 lbs.

Left: 1 week out from Southern States Classic (128 lbs)

Right: 16 weeks out from KC Classic (133 lbs)

Strength has been awesome and I have been gradually increasing my weights for my lifts, specifically lat pull downs, deadlifts, bicep curls, and shoulder press. Looking forward to seeing how strong I can get before cutting down. Not totally sure when my cut will start. Maybe 8-10 weeks out? Just kind of depends on how things go.

Much love & lifting,

Leah

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I feel like I should blog before too much time passes from the show. I competed in the Natural Southern States Classics two weekends ago in Liberty, Missouri and it was a really great experience. Being my first out of state show, I met a lot of new girls which was really fun.

This show is a little different in that the bikini show has it's own night (Friday). There were 7 classes & over 90 girls. I was in the Tall class, per usual :)

I competed in both Open & Novice. I got 3rd in Novice Tall and 6th in Open Tall. Every show I have done I have gotten 6th in Open. Hoping next show I will finally break into Top 5 for Open. Anyway, time will tell. I am really happy with my placing because I honestly spent a majority of this prep mentally preparing myself that I would likely not place due to it being such a large and competitive show. The best thing you can do for yourself when competing is to go into the show with zero expectations. I know that might sound kind of depressing, but it's a good way to protect yourself because truly the sport is subjective. All you can do is bring your best & improve each time.

Overall, I am really happy with what I brought, but I am also very realistic & know areas that need to improve. I need to continue to put on more size. Judges said I have nice shape & proportions, just need to keep growing. Main critiques are to continue growing upper body (specifically shoulders & lats) and also lower body (glutes & outer quad). Leaning out is not hard for me, putting on muscle will always be the challenge. Luckily, I like food & weights sooooooo life is good.

Not really 100% sure on next show. It all depends on how much growth happens these upcoming months. Kelly is now doing my nutrition which I am really happy about & she is also changing up my training. Tentatively I am thinking about doing the KC Classic on September 17th in Kansas City, Missouri. This show is different in that both an amateur & pro show occur on the same day. So it would be really cool to maybe get to watch some of the pro bikini girls. If I don't do the KC Classic I will likely take a year off. Maybe do the Natural Southern States Classic next year :)

I am really enjoying getting my strength back & being able to hit it hard in the gym again. Near the end you are literally dragging ass. I have some nutrition & strength goals these next couple of months.

Reverse diet properly- My last preps I was never truly reverse dieted. I went from a deficit immediately into a surplus. This prep Kelly is gradually bringing food back up which is nice. My stage weight was 128 lbs and I am currently 130 lbs. Ideally I would like to keep weight under 136, but I also know that weight is arbitrary. We will see how things go. Basically I just want to be comfortable in my skin. Near the end of my last off season I was very uncomfortable. I had gone from 126 to 145ish, and while it was beneficial in that I did put on muscle, I think it could have been done in a manner that was more controlled.
Increase strength in specific lifts- I have made it a goal to pay attention to how much I am lifting for squat, deadlifts, & bicep curls. I want to see how much I can improve in these specific lifts (weight, form, range of motion, etc.) these next couple of months in addition to my training from Kelly.