• The reason why - This is the most important thing when it comes to goal setting, you have to know why you're doing something, it keeps you focused and it drives you through the tough times.  I'm going to be honest, I don't know why I want to compete this year, but here's the thing - I really FEEL compelled to do this, I don't know it...i just feel it, and for me right now that's good enough.  I think also I felt a wee sense of failure from last year and would like to redeem myself, but that's not what's driving me.  I do love how I look on stage, but that too doesn't drive me, because I love how I look right now.
• Food plan - I need to set firmly in place the types of foods I will be eating, the calorie amount and the macro split.  I also need to be planning where I will be changing my calories as I get into the dieting down phase of the plan.  I have a very good idea what I will be doing, but will be tweaking and seeking advice along the way if I get stuck.  Basically the diet isn't too bad - lots of green veg (especially broccolli), fruit in moderation, rolled oats, chicken, beef, eggs, tuna, low fat cottage cheese, Red 8 protein (the ONLY powder I use) corn thins, kumara, pumpkin and rice.  I'll also be keeping a food diary to keep myself accountable, and if I don't achieve the results I want then I'm going to have to show this food diary to a coach for advice (or in my case, probably some tough love)
• Body composition goals - My kg goal is to be 60kg in 20 weeks.  Currently I'm 73kg - so this is an average of 650g per week of weight loss.  I can't afford to lose any muscle in the process, and this is a long time for a competitor to diet down for, so I'll be including loads of protein and lifting heavy weights to maintain muscle mass.  It is possible to put on lean mass while dieting, provided your diet and training is right, so I'll be working hard to do this.  I'll also be taking regular progress pics, in bodybuilding we place emphasis on body fat percentages, but at the end of the day you can look better than the next guy or gal, even if they've got a lower bf%  - this is a visual sport, so visual progress counts.
• Planning my program - I have been assessing my physique and I know I need to do a lot of work on my lower half.  I certainly could stand to put some lean mass on all over, but lower half is more important as it is one area that has never looked defined on stage.  I always write my own programs, but may look at getting someone like Lisa at Go Figure to help me - 2 heads are better than one, and I'm not too proud to ask another trainer for help.
• Scheduling - As you know scheduling is one of the most important things to achieving health and fitness success.  Without good time management we end up with no food prepped and missed workouts.  I will be taking a close look at the next 20 weeks to assess anything that could stand in my way, and week by week I will schedule in my workouts as if they are another client appointment - in essence, I am now my newest client, and if I cancel my appointment with me, I better have a good reason.

As I progress through the weeks other planning will include bikini cut and colour, shoes, hair, makeup, performance routine.

So, what will I be eating?  I know that I diet down well on 1200 calories, so for now I'll be eating 1500 cals with a little cardio to begin a slow and steady weight loss.  Here's an example of what I'll be eating

• BREAKFAST - rolled oats, protein powder, yoghurt, flaxseed oil (plus vitamins)
• MTEA - either corn thins and tuna (or cottage cheese with a tiny hint of pesto) or banana and low fat cottage cheese or protein shake with banana
• LUNCH - beef salad with either kumara, rice or pumpkin
• ATEA - as per mtea
• DINNER - organic corn fed chicken (yum!) or eggs, with veges, and those veges will primarily be broccoli, beans, cauliflower and cabbage.  I love curry powder and garlic, plus the flavour of the food itself, so there'll be no need for packet mixes and sauces for me.

I don't do pre or post workout snacks as my workouts fall very close to mealtimes anyway, I also don't do a post-dinner snack as I find my digestive system can't handle this so close to bed.  As far as I'm concerned if I need to eat before bed to stop the loss of muscle mass, then I'm not training or eating properly through the day, bedtime is for repair and growth...not digestion.

In effect I'll actually be following my own 12-week nutrition program that I give to my clients, it worked for my silver medal and it kept me full of energy right up until I screwed it up by cutting my carbs down too soon.

My training will consist of 5x per week weights - body part per training, 3x cardio per week consisting of quick interval training and yoga 5x per week.  It may sound like a lot, but the yoga (although challenging) is really for recovery which will enable me to train harder and minimise injury.

So this is it... day dot.

It's gonna get tough, so I might just need you all for encouragement.  Just between you and me...I know we can achieve all of our health and fitness goals!  Lets go gettem tiger!! (Ah, no reference to Tiger Woods either...he's been gettin enough)

Stace