Selen Dar

Muscle-Building Workout and Diet

hello everybody welcome to the vlog and
happy peak week the video that you’re about to watch is the week leading up to
peak week and there’s a lot of things that I had to do to get ready I’m gonna
show you guys a sneak peak of my competition bikini which I am so excited
about show you what changes I made to my food order this week so you can see just
how my food is changing and then I also checked in with coach and he kind of
gives a rundown of what our plan is going into peak week so I hope that you
guys enjoy the video I may cut back in in just a minute because I feel like
this week leading up to peak week I feel like I wasn’t able to vlog as much as I
would have liked so there’s a lot of like one clip from one day and that’s
about it so if i interject it’s just because i feel like there’s more to say
and more that i want to add so sit back relax enjoy the vlog and before we get
into it if there’s something in particular that you guys want me to film
within the next two days hurry and comment it below hurry right now go
comment below what is something that you want to see about peak week I am doing
two back-to-back peak weeks so if I miss your comment before my first show then
I’ll try to get to your comment before my second show and I’ll do it during
that peak week so what are your peak week questions what you guys want to
know leave them down below I totally did not expect to get a little emotional
when I was announcing that to you guys I just am like so freaking excited and I
cannot believe that it’s here that it was just like hitting me in the gym and
cementum behind the camera was like oh my god they’re gonna make me tear up
I’m just so freakin happy guys so my next icon meals order is about to be
here but in the meantime I did quick little grocery haul my next icon meals
order by the way is just steak bison and chicken all with rice so that I
literally just got the plainest meals no vegetables I’ll cook my own vegetables
when I need them Organic ground beef this is $6.99 a pound and it’s 11 grams
of fat and 23 grams of protein per 4 ounces so I’ve got a few meals out of
these three some lightly salted rice cakes I tried to buy the off-brand
because it’s a dollar 79 and these are 379 I believe but the other ones are
just always a little stale just every car bit matters right now so
I spent the money you know living my best life on these rice cakes though I
got a plain cream of rice so that I can make it myself it’s not as convenient as
the packets but with this you get zero sodium and that the carbs or thirty six
grams per 45 grams so I can make it however much you know however many carbs
I mean I can make it at exactly to that and we’re watching our sodium right now
so I want to be really in control of my sodium and I still have sodium it just I
want to be in control of it and I want to be able to adding it to my foods we
have asparagus zucchini shredded lettuce which I’ll cut out during peak week and
then which is next week on the milk and then water I want to measure my water
really accurately and that you just wait for me to do that is just to drink out
of a gallon all day and then in my QA told you guys that I didn’t use anything
special for my hair but recently my hair has not been feeling as good and I think
someone’s gonna be like I told you that shampoo is not good it feels really good
and feels really refreshing but yeah I don’t believe that it’s the best this
brand that I’ve used before I loved it is a little bit more
expensive and you get less when you buy it but it’s freakin worth it it’s this
L’Oreal it’s the L’Oreal sulfate free curl and color care system so I got one
hydrogen poo for anti frizz in definition and then one lightweight and
fullness volume conditioner so I’ll use these together and I already know my
hair feels amazing after using these and I feel like my hair looks better styled
when I use these so I went ahead and bought them even though I have shampoo
and conditioner and I hate doing that so I don’t like spending money that’s
unnecessary but I need to look good for my shows and I’m gonna be washing my
hair myself so had to get these breakfast today is a spinach and
mushroom omelet with a cafe latte and creamy rice and the creamy rice I plant
stevia and gingerbread cookie seasoning and it tastes amazing she’s getting some
work done eating my next meal and you guys it’s so freakin good it’s just the
organic grass-fed beef shredded lettuce spinach a little bit of seasoning I used
garlic herb in some salt a little peeko I think of it just forget it so good I literally get more packages than anybody
I know I just walked with all of that and my heavy backpack all the way from
in front of the building to that kind of thing but guess what
something very special I can’t wait to show you guys all right so as I told you
guys I got bison steak and chicken all with right rice just a bunch of those
different meals so that I can eat one steak one bison one chicken every single
day it’s a competition suit oh it’s so beautiful
gosh I think it’s good one of you guys I just put on these new leggings and
sports bra by Alphalete this is a new material that they’ve never done before
and I love the leggings right here how it creates that V but these leggings
literally feel like butter like you put them on and it just feels like like I
don’t know this is my favorite material that they’ve ever had so far even more
than the revival which are like my all-time favorite but I’m gonna go to
the gym and do legs in them because sometimes you like an outfit and then
you train in it and you’re like oh it doesn’t feel the same so I want to train
in them first before I like give you guys the full rundown and before I kick
through my rival to the side this is the back of the one of the sports bras and
the leggings just have the athlete right here I really like these so much it’s in that reporter single set for a
leg workout because somebody’s having an amazing day today it was good lots of
energy lots of reps lots of super sets well when you’re trying to bring in
conditioning and lines and stuff like that you really have to stimulate in
ways that you haven’t before that’s why the volume changes so much and
everything is like 10 reps here within 30 reps here so we’re like a week out
now has my trainer how do you how do you feel about it beautiful I mean they’re
the whole job is to just bring the best personal package I don’t even really
ever think about anybody else but we see changes every time we’re in here thank
you rock and roll yeah okay so I have to update you how training was in that set
because I never did that leggings absolutely stay exactly where they are
they don’t fall off they don’t punch up which is really nice and they’re
definitely one of my favorite leggings that I’ve ever had I will say I went
back into the cardio session later that day when it was really hot and I sweat
so much so when you guys get the lighter colors you are probably going to sweat
through them so I was sweating and all the wrong places and I didn’t really
care but I definitely sweat through the light colors so just make sure that you
know that upfront if I had to choose between the surface pocket and the
surface I think it’s called path the one that has the little like V tapered waist
I think I would choose the V tapered waist because I just think it looks so
nice on the waist in the little belly area so if I had to choose between those
I would definitely choose that one unto the next day the gym just did 30 minutes
of cardio before we left and I’m going to go train with them
little bit later today guy here to pose but somebody was clogging the posing
room okay I do too so this is outfit before this is the new bra that awfully
is releasing on August 17th and new leggings the surface lightning so they
have a bucket and then right here they’re so nice it will go right here I love these I love feeling cute in the
gym I always feel like I’m gonna get a better workout it’s like easy it’s
literally just a sports bra leggings it’s so cute though okay I love it
I’m sorry I didn’t get a workout recorded for you guys but honestly
during my training sessions I’ve just been really really focused and not
really had any time or effort or energy to be able to put into getting filming
so it is difficult there’s so much I wish you guys could see and like I feel
like it adds so much to the video but I just I can’t always get it done so I’m
sorry I do it when I can I did want to update you guys that the keyhole bra
that I was just wearing is by far my favorite so it’s that bra with the other
leggings that are my absolute favorites we’re pretty much in agreement on all
this but I figured that I just do this video so for this week Monday Tuesday
Wednesday train like normal don’t train beyond normal Thursday Friday we’ll just
do some circuit work to really bring down the inflammation get the cortisol
lower get your insulin sensitivity up you’ll really fill out well yeah I’m
excited this is hands down the best physique you’ve ever had so it’s gonna
be exciting I think this weekend will etch out a bit more detail get a little
bit leaner really make sleep a priority you know you’ve been doing a good job
lately I think you turn the corner and that you’re really focused so I’m
excited so I’ll see you soon one week as you guys can see I am
keeping my Foods really simple and really consistent eating the same thing
every single day with what I know digests really well for my body and then
with my training we like to train all the way through so
like coach said Thursday Friday we’ll do more circuit work style of training
we’re not going to be doing drop sets and going past failure because we don’t
want to create that inflammation but we do train all the way up to the day
before the show so I definitely look my best when I’m training and when I’m fed
and when I get that pump and I get that blood flow so the goal is honestly just
to keep most things the same if you guys want to know specifics about like if
we’re gonna carb up if we’re gonna you know back load or preload
whatever let me know and I will include that in the next video I’m gonna do my
best to record as much as I can during peak week honestly now that it’s here I
just feel really it feels really really surreal because for me this has been
like a 2 years coming like two years ago I just it I can’t believe it’s been two
years since I’ve slept on stage so it’s very surreal to me it’s very exciting
it’s very it’s just I don’t know I feel like I feel like I can’t believe that
it’s here and like I can’t I don’t know it’s just like this like surreal feeling
I don’t know how to describe it but lots of peak week feels Monday day one a peak
week right now so I’m going to start a new vlog either tonight or in the
morning and I’m gonna vlog consistently and well this week I promise so give
this video a thumbs up please I’m sorry it wasn’t like the greatest but I love
you guys and I’ll see you soon ha

79 thoughts on “Prep for PEAK WEEK | Grocery Haul & Diet | VLOG | S3 Ep 10

    you are so inspiring and encouraged me to finally start my own youtube channel 🙂

  2. I'd love to see your carb up, water and salt intake on day before ur show and show day. Loved this vlog ♥️ Stage day is soooo soon!

  3. Hi Emily – You are not only inspirational but real. I am still working on perfecting your protein ice cream recipe 🙂 and I am really liking the trainer tips.
    ( Side note.. I am so happy you actually show your lighting and camera because it gives me ideas as well.)
    I know whatever you want out of this competition you will not only achieve but conquer!

  4. Love this vlog! Very helpful! I can't believe how good whole food can be sometimes, when u are on prep!
    Some tips in posing and what to pack on the day

  5. Hi Emily, I seem to smile when you do, tear up when you do, the realness of my feelings are because your prep Vlog series are real, raw, and honest, so thank you and omg I just can't wait to see you step on stage!!

  6. This girl is a gorgeous inside and out. For the sake of the overall fake and vApid “fitness” industry, I hope she wins all the shows.

  7. Prayers comin to u for this peak week and season, u ll crush it, we know it! 🙂 Enjoy all the moments!! And.. TheresMore.. O 2020 is waitin

  8. I'm still falling in love with you emily because not only you're muscular but you're now bulked to me
    Love Corey AKA The CoreMan
    P.S. is Wonder woman your favorite superhero? because if she is have you went to cinemas to see it 2 yrs ago?

  9. Hi Emily! Can’t wait to see you step on stage! I had a quick question about icon meals. I really like ordering from them and I always use your code (thanks for sharing your code with us!) I was wondering, how long do they last in the freezer? If I had icon meals in the freezer for like 3 months can I still eat them? Thanks!!

  10. What are you doing different for the first peak week, and the second? 😇 I freaking love your videos btw! Been following you for years, and you are truly an inspiration to get my arse to the gym.

  11. I would like to know if your recovery changed during peak week. It’s more stressful on your body, so did you spend more time on recovery? If yes, how? I know you love epsom baths haha 🙂 I can’t wait to see your show day video!!! GO KILL IT, IT’S ALL IN THE FOCUS💕

    and OMG Vinnie’s face when you unpack your competition suit! He looks so excited and proud! He’s a dog so I’m probably imagining things, but I don’t care😂5:45

  12. HEY HI HELLO EM! SOOOOO pumped to see you bring your undeniable package 👏🏼 VLOG QUESTIONS: recovery time? What do you do peak week for recovery? Do you do more or does it remain about the same?

    ALSO you’re so strong carrying that box of food a long with everything else💁🏼‍♀️😂

  13. Love you and wish you the best of luck on your competition! Also just wanted to ask you to pray for me. I’m Dealing with immigration issues. 🙏

  14. I’m so pumped for you Ems!! That’s the best I’ve seen you to date and it’s not even show day yet! You are gonna own that stage!!

  15. how does the material of these leggings compare to the last pocket leggings alphalete did? (sorry i dont remember the name of them)

  16. I can't wait to see you win Emily your my inspiration girl your personality is cute 💪🍑👍💖😎💙😘🏆.

  17. Hair and makeup tips for your show would be great! I'm doing a show in November and can't make up my mind if I want to get my makeup done or not, lol.

    Also, all the carb/salt/workout changes you can manage to vlog, please do!!!

  18. vinny's excitement while you opened your competition suit was so cute <3 wishing you the best! can't wait to see you win!

  19. I would love to see all the details of your nutrition and training on peak week (carbing up, pre-loading, water intake, salt intake etc.)

    Supporting you all the way girly ! x x x x

  20. Thanks for the vid! Would love to know how much does you fibre intake change peak week? Im vegan and struggle to reduce fibre!!

  21. Do a rinse with some vinegar (ideally ACV) And it will remove any build up from your previous shampoo/conditioner/hair products/pollution

  22. I’d love to see how you carb up for stage and pump up!
    Do you get to have coffee during peak week? Or do you just stick with water? My first show, my coach allowed me coffee. So what are your thoughts? I know some stop letting you have coffee as you get closer and whatnot. Also, so weird, but i know you’re not supposed to wash your hair everyday, but when I have cardio everyday I feel like I have to? What do you do? Haha
    Sorry! So many questions! Haha

    Total peak week feels haha.

    I love knowing what you eat and your “rituals” or routines you go through during peak week

  24. Lol at Editing Emilys notes! Stay strong and really push yourself this week! Best of luck. I can’t wait to see you bring it! 😊💫

  25. I'm so excited for you!!! I'll be coming back to the stage this weekend as well after 2 1/2 years, and I'm very excited. Coach Paul has been so supportive and so helpful throughout the entire prep 🙂 Can't wait to watch your video!!! Good luck!!!

  26. Full day of eating is what I love watching!!! Keep it up girl! Or if you have struggles if you could film those and how you get through that would be amazing— some days are sooooo hard and others I feel so motivated!!! It’s crazy! Thanks girl! You rock!


  27. Also, random question! In other videos! I remember you had like one Reese’s occasionally— what do you do to curb sweet cravings!!! Help! I got so lean and then I started going crazy with eating and I’ve gained body fat 🙁 I don’t even know how to get back to where I was! It can be so discouraging!

  28. Interested in alphalete but you look way better in the clothing than their models on the site. Just saying they might want to work on that. xo

  29. You're amazing Emily! Have been following you since 2016!!!! Always my role model.

    Ps. Could I ask for what camera you use??

  30. I think it's very rare for bikini competitors to share their struggles … Most of the girls I follow glaze over the fact that there are really rough moments on prep.
    My question: What do you do when you are in the lowest of lows on prep? When you question why you're even doing this… what do you do to get out of that mental state?

  31. I am so excited for you!!!! Been watching your YouTube channel for YEARSSSS and I am just so amazed by you!! You inspire me daily, and thank you for being real!!! 💕💕

  32. I wanna hear all about your food water manipulation. Also I know you have touched on it in the past but how your menstrual cycle has been as far as weight gain and bloating. I’m prepping but the week before my period every time I go up 2 pounds which is challenging on my mental

  33. I’d love to hear about the carb up strategy and how you find the sweet spot to fill out without spilling over!

  34. Girl I need to send you some GOOD product. I have my cosmetology license so I get a deal- Paul Mitchell lavender mint shampoo and conditioner are life.

  35. How low are your calories?? I’m just curios. Def not trying to copy your macros or calories. I have no interest in cutting, at least not to be that lean. Really just curious how low competitors go

  36. You have such a great work ethic babe! Consistency with your routine even down to Vinnie and his! Would love to see clips of your posing routine!

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