10 Week Comp

[jeanice]

Well tommorow, I start my 10 week competion! I wanted to eat everything in site but couldnt! Im allowed one small cheat once a week...But hey its better than nothing....


Current Stats
5'2
108lbs
20.3 percent BF


Diet
Weeks 1-6
Meal 1 4 egg whites, 1 yolk, 1/2 cup oats or 2 slices ezekiel bread with 1tblspn almond or peanut butter

Train

Post Shake 2 scoops

Meal 3 6oz meat, 1/2 cup rice or 4oz yam, 1 cup veggies

Meal 4 One and a 1.2 Scoop Shake

Meal 5 6oz meat, 1/2 cup rice or 4oz yam, 2 cups veggies

Meal 6 2 scoop Shake or 4whites 1tsp Flax...

Wish Me Luck!


Jeanice

[gallerygurl]

good luck girlie keep postin and motivate us -

[jeanice]

Thanks girl! I will im determined to place in the competition soo I will be posting everyday to give you my updates...let you know how its going...


Thanks Again

[playmaker]

Good luck Girl

[jeanice]

Thanks for all the reply's


Day 1

Breakfast 45-1hr later
workout
Did Shoulders and 30 Mins cardio

3 Sets of Military Press

15 x 12 x 10
Supersetted with front raises

3 sets of 10
3 sets of 10

side raises
3 Sets Shrugs

15 x 12 x 10

The Side raises really killed me, great burn though!

well thats all folks! i will see ya soon

[gallerygurl]

im wondering if this is enough food??

[jeanice]

It was given to me by my personal evaluator, Ho much do you expect me to eat lol? its a competition no fruit and a lot of restrictions...Its plenty...Thanks for your concern

[missmuscle]

Hey girl! I just did my first show last weekend and it was awesome. Yes, there certainly are a lot of restrictions in the diet. Looks like you are on track with your diet. If you have any questions in specific please post! What kind of supps are you taking and what kind of protein powder? Are you working with a trainer who can help you with all of the diet tweaking?

Good luck! MissMuscle!

[jeanice]

I am working with a few ppl that are helping me, right now im taking whey (isolate or concentrate(, glutamine and a multivitamin...

basically this diet runs for the 1st 6 weeks and then the last 4 weeks m,t,w and thurs only carbs with breakfast and then i higher my fat and protein and then add an extra day of cardio...
so im pretty set...please pm me or post for any suggestions...i like to hear opinions...



Thanks

[missmuscle]

You probably will want to add in some more supps ie vita C and E, potassium, calcium, Omega 3 or Udo's oil into your shakes. You will need to add veggies to 2 more meals- try adding in veggies with your morning eggs. By the very last couple of weeks, you will need to time your carbs and what kinds and how many and take out the shakes altogether. What kind of cardio are you doing and at what intensity and length?

[jeanice]

i do have a vitamin aresenal of all you u suggested sorry didnt post! i put flax in my 2nd shake of i dont have a blend and my b4 bed meal shake or 4 whites...i also have tomatos onions and spinich with my eggs in the morning! thanks.. im doing cardio 4 days a week right now 30 mins...any more suggestions?

[strongfox2002]

What competiton are you doing in 10 weeks?

[jeanice]

It is one here out in long island, NY

Day 2 Back and Abs

3 Sets 15 x 12 x 10
Bent Over Rows

3 Sets
Dumbell Rows
Each Side
15 x 12 x 10 (30lbs)

Supersetted
Hyperextensions
3 sets
15 x 12 x 10 + 10 w/medicine ball

3 Sets
Wide Lat pull
15 x 12 x 10 (45lbs)

Abs
1 warmup set of elevated situp/twist
3 Sets of 10 for each ab muscle
weighted crunches
oblique twist
lower ab lift (20lbs)

All in All a good day!

[egoatdoor]

Are you competing in bodybuilding, fitness or figure?

[jeanice]

im doing figure...are u a competitor?

[egoatdoor]

I'm a guy. I live the lifestyle, but do not compete.

I asked because the judging criterion is often different among the three categories. I'm looking forward to following your journal.

[jeanice]

o ic thanks! well here was my workout today..the last few days i have just been conditiong myself getting ready to start foreal on Monday..did arms today

barbell curls (30lbs)
15 x 12 x 10

supersetted with concentration curls (12lbs)
3 sets 10

3 sets skull crushers (30lbs)
15 x 12 x 10

supersetted with
dips
3 x 10

3 sets
kickbacks
15 x 12 x 10 (12lbs)

3 sets hammer curls
3x10 (15lbs)

trying to enjoy the last bit of disgusting horrible but great food!

Monday get ready to get ripped and rocked! oh yea


Jeanice

[jeanice]

well its been a week since the start of my competition feeling great! the diet is starting to take its place...having cravins like crazt but i know what i have to do...did arms today tommorow legs, abs and cardio...cant wait lol...more to come!

[jeanice]

havnt posted in a few days and today was actually an off day..went to a family gathering and almost fainted because all the food looked great! so about an hour later i whipped out my tupperware and had my delicious turkey burger with veggies and a sweet potato w/ water of course...


tommorow just runnin cardio and maybe some abs...im just really excited...trying to get my mind straight..hope all is well w/everyone!

[playmaker]

Good luck with ur competition jeanice

[jeanice]

Thanks! Did some HIIT Cardio today for the 1st time in a awhile! wore me out like crazy...Did shouders today..the diet is really killing me! i want cookies lol..more to come!

[jeanice]

Today was an arm day! killed my biceps like crazy with some hammer curls...im getting hungrier and hungrier by the minute...

Depending on my weight this weekend, things will change...If i lost then we stay on the diet...If I didnt carb cycling all the way...very taxing on the body, but I feel I could handle it...I think Im filled with water...I usually drink about a gallon and a 1/2 now im up to about 2 gallons...2 gallons plus I would say with shakes and green tea..tommorow legs, cardio and abs! woo hoo! J/k...take care


Jeanice