It's time to win!!Missmuscle strikes again!

[missmuscle]

Hello ladies! I'm back again to journal my way to the next show! The countdown begins and I have about 12-14 weeks to go. I haven't got the exact date for the show in November yet, but I am anticipating it to be the first weekend. So here's a little update since my last journal last year. I found a new trainer that I met at my last show. He and his wife are competitors and she just won this july's show in the figure overall. I have been bulking for the last 6 months and haven't done ANY cardio ahhhh!!!

So now, the diet begins, I am a bit nervous as I am going to Vegas in 2 weeks for 2 nights, but as long as I am perfect before and after, I should be okay.

Here's the plan:
heavy weights- I lift 2x per day 2-3 days per week and 1 time per day the other days of the week . I take 1-2 days off per week. I am not starting cardio until my trainer thinks I need it. I am depending on diet to lean down. I do have a pretty good cardio workout while doing weights as we have little rest inbetween sets.

diet:

1/4 c dry oats ( I can only eat them dry- don't like the texture of cooked :) )+ 3-4 egg whites+ crystal light or iced coffee

whey shake

chicken + green beans + rice

repeat

repeat - can sub white fish or red meat once per week

whey shake before bed.

I'll keep you posted on how I feel and the results. I took my before shots with all 15 lbs that I gained in 4 months ::yikes!!:: and keep you posted on the progress. I'm taking home a trophy this time around!!!

[Emma-Leigh]

Hey Missmuscle!!

Looks Great! Have you done a contest prep without cardio before? Should be a good way to retain that hard earned muscle anyway!

Your diet looks like it might get... umm... trying - Eepp... ;)

Good luck!

[missmuscle]

Ha ha - trying isn't the word honey!!!!

I haven't done contest prep without cardio! I may have to do some towards the end if I am not where I am at- it really goes to show how imperative the proper diet really is!!

[imperfectly_lou]

Good luck missmuscle!!!!! I would love to see your progress photos as you go along if you feel like sharing!

I feel hungry just looking at your diet! :)

[playmaker]

Originally posted by missmuscle
Ha ha - trying isn't the word honey!!!!

I haven't done contest prep without cardio! I may have to do some towards the end if I am not where I am at- it really goes to show how imperative the proper diet really is!!


hehehe this is great!!! i also hate cardio :D Your diet is clean could you post the breakdown of protein/carbs/fats?

Good luck you are gonna do great!

[missmuscle]

Well, today is almost as interesting!!!

I feel guilty since I had to rush out of the house, so I had a bar!!!! yikes!!! Oh well, better than not eating at all I say!!

oats, egg whites

whey shake after workout

bar

chicken, rice, green beans

whey shake

chicken, rice, green beans

whey shake

I thought I had prepared more food than I actually did, so I had to sub in a shake- shame on me!!! Not to be done again! I have officially 14 weeks to go before the show, no time to make mistakes. I'll be sure to plan things out next time!!!

As for breakdowns of carbs/protein/fat, I really don't go by that- You will find that most competitors don't - if I had to make an educated guess it would be about 75/20/5

Workout today:
shoulder press with bar + 25 lbs
arnold press w/ 25lb dumbells 4 sets
lateral raises 100 w/ 10 lb dumbbells
rear flyes 4 sets
tricep pushdowns 4 sets 100 lbs
dips body weight 2 sets of 25
calves

[playmaker]

so you dont keep track of your calories? that's intersting.... nice lifts BTW

[missmuscle]

Thanks! Yeah, once you've dieted a couple of times, you don't even need to keep track of calories- as long as you know what size servings you are eating and what you are eating. I have a veyr limited diet and doesn't change much day after day, so I know pretty much how many I am getting :)

[missmuscle]

Alrighty-

ususal breakfast-
shake
chicken & brown rice this time to mix it up!

dinner will be chicken and whole wheat pasta

I am going to add in whole wht pasta and yams for a few weeks so I am really excited!!!!!

I need to be better with my veggies, though, I admit that is my hardest part of the diet to follow. My goal for the rest of the week is to eat at least 3 cups per day!!!

Leg day:
calves
hack squat
leg press
leg extension
lying ham curl

I have 2 workouts a day wed-fri so I will be BEAT down!
talk soon, MM

[egoatdoor]

Hi MM, I just found your new Journal. Welcome back!

Curious, you hired a new trainer. Is he doing anything differently from how your last trainer did in either how you trained in the offseason, in pre contest preparation or both?

[missmuscle]

Yes, my trainer has done everything differentl! Top competitior and also has trained the winners. I no longer do cardio and I eat a lot more and lift way heavier. I bulked for the last 6 months which was very hard in the psyche,but I can now see has paid off.I really am excited about this time around as I have made so many improvements. I wont be doing cardio for a while, perhaps just unitl the last portion of the lean down. I love not doign cardio! I never thought it was possible to stay lean without it- I am not a naturally lean person either!!!

Today- double w/o- am chest/ pm back

egg whites/oats
shake
egg whites/.5 yam/1 T pb
turkey breast/.5 yam/green beans/1 T pb
repeat- no pb
shake

I put in 2 T of pb since I didn't have Udo's oil today.

I am looking better by the day and am so motivated, even thought it's only been a week I really can see some differences and so can others. I am looking forward to my workouts everyday and even my second ones of the day!!

chest: pushups- bodyweight 100
dips- bodyweight 3 sets
lying db press
ped deck
lying press machine

back: - will have to fill in tommorrow as I haven't done it yet :)

Week 1 down!!! Only 14 more to go!!!!!

[missmuscle]

Sorry I haven't posted, I have been enjoying my days off! I was so beat by the time I finished my workouts this week. I have been practiving my posing, which believe it or not is more of a workout than the acutal lifting! I've never sweat more in my life!! I am determined to have the best posing on the stage- every little bit helps!!!

egg whites+ oats+ 10 almonds

shake+ 2 rice cakes ( salt free)

turkey breast+ 1/2 yam+ green beans + 10 almonds

chicken breast+ 1 cup rice ( ran out of veggies at work:( )

dinner will either be chicken or egg whites again!

shake

no workouts on the weekend right now, just posing!

[missmuscle]

Well, no workouts Sat or today - I'm so glad, my body can rest!

shake + oats+ almonds

chicken + rice

yam+ protein pb brownie- love it!!! So healthy - it's made with protein powder and coffee!!!

chicken + veggies+rice
shake

I am really excited- I had some great compliments this weekend and I can really see a difference. I have a long way to go, but I trust in my trainer and myself and I am taking home a trophy this time!!! My ultimate goal is to go to a National Level show. PLacing in a Nat'l show would be a dream come true!!!

[egoatdoor]

Originally posted by missmuscle

I am really excited- I had some great compliments this weekend and I can really see a difference. I have a long way to go, but I trust in my trainer and myself and I am taking home a trophy this time!!! My ultimate goal is to go to a National Level show. PLacing in a Nat'l show would be a dream come true!!!

You do sound excited! Are you competing in fitness or figure?

[missmuscle]

I'll be competing in Figure

Today was legs- I really thought I was going to pass out or throw up!! I did leg extensions, calves, step ups with 20's, leg press 8 plates 200 reps omg!! I laid on the dirty gym floor for a long time after that!!!

Well here's the menu today

egg wh+ oats+coffee

protein pb brownie- thank god i made this recipe- now I can diet with sanity!!!+ 2 rice cakes

chicken + rice+ almonds

chicken + rice + almonds

not sure what I'll have for dinner

shake

I will be doing 2 workouts split on Thurs and Fri-

[Emma-Leigh]

Originally posted by missmuscle
Today was legs- I really thought I was going to pass out or throw up!! I did leg extensions, calves, step ups with 20's, leg press 8 plates 200 reps omg!! I laid on the dirty gym floor for a long time after that!!!
WOW! Sounds gruelling (and yet - some what tempting to attempt... I have such an urge to try this now!)... ;)


not sure what I'll have for dinnerHmmm... What about chicken + rice + almonds? :D



Keep it up!

[Gator]

welcome back MM
and good luck on yer show..im sure youll do well..

Gator

[missmuscle]

Since I have been posing after my workouts, I have been even more motivated to stick to the diet. Although I am having difficulty picturing myself winning, I am consiously working on that every day. I picture myself on stage and I picture myself in the line up of the final 5 girls. I know that I have made some great improvments, I just need to trust that in the end it will all fall into place. I will not pose in a bikini again until Sept. which I hope will help me to see some changes. It was very hard for me to get up and pose the last couple of weeks in front of all my friends at the gym when I am not at my leanest. My hubby hardly sees me in a bikini let alone all the men and women that I work out with!!! But, I have to say that it motivates you to keep at it when you know that you have to pose in a bikini every night! I have been working on my posing as well and know that I will nail them come show time!!!

I am still planning on being really strict when I am in Vegas for a day and half this coming week. I am bringing food with me and will make healthy decisions when I eat out. I am planning on only having a few drinks each night and drinking sugar free red bull during the day ( only 10 cals)! I really am set on working out there as well. I am going to peruse the the menus at the hotel I am satying at and picking out healthy options. I of course will be bringing my protein powder, oats, and bars :) I am nervous about going, but I will have 84 days till show time from the day that I come home, and I have already dieted for 3 weeks, so it should be okay!!

Anyway - I have been doing legs 2-3 times per week( some may say overkill, but I know my body and it doesn't respond if I don't hit it hard) I need to bring up my sweep for the posing. I still have good energy, but my meal plan changed this week so we'll see how long that lasts!!

malt-o-meal+6 egg whites+8 oz oj+15 almonds

shake

chicken breast+ 1/2 c brwn rice+1 c green beans

1/4 c almonds+ 2 rice cakes

chicken + yam+1 c green beans

shake

[missmuscle]

Well, after a terrible work week and a couple of days in Vegas I am ready to get back to training.I haven't worked out since last Wed, so I am ready to get to the gym on Monday. As far as the Vegas trip went, I ate pretty well the majority of the time. I had to make due with a chx sandwich on 12 grain bread at the airport. I ate 1/2 of a chicken burrito that did have some cheese in it, a small caesar salad, 1/4 serving pasta, 1 pancake and 2 strips bacon. The rest of the time I had protein bars, egg beaters, egg whites, unsalted trail mix, and granola. I feel really guily about the food, but at least I avoided the pizza and all desserts! Believe me, my stomach paid dearly for going off of the diet!!

Back to the same old diet and will feel so much better after workout tommorrow! Only 83 more days to go!! And I haven't had to do any cardio yet! :)

[Gator]

we all could use some days off in Vegas MM..LOL
hope u had fun..

Gator

[runninggirl]

hi MM. it looks like you're doing great. i was wondering if i could get the recipe for the pb brownie that you mentioned earlier. i could use a little sanity in my diet too ;)

happy lifting,
RG

[missmuscle]

Hello all- I've taken a break from posting on my journal for a whille

Well the great carb depletion is under way :( No OJ in the am any more and no more than 1 cup max rice per day AND no more spray butter which I really miss!!

I have been feeling good in my workouts. I hope since I have upped my water and taken out the spray butter that I will loose some water and look better next week. I need to keep practicing my posing. I am not looking forward to doing cardio just b/c I havm't done it in so long and I may have a heart attack and b/c that prob means getting up earlier!!!

Here's my recipe for the pb brownie - 2 scoops of lean mass whey protein,1 TB pb, and coffee ( liquid) enough to wet and mix- do not add too much or it will be to watery- it should be a thick liquid paste. Nuke for 20-30 seconds and eat!!! YUM!!

[runninggirl]

that recipe sounds great - thanks!!!!
i can feel your pain on the carb depletion. this is my first contest prepping and this week is my trial of depleting/loading along with the water shed. i can't wait to get to the carb loading phase of things!!!!!!!! i didn't realize what a difference i would see with shedding this much water. i actually have a flat, defined stomach, something i thought would never happen ;)
rg

[missmuscle]

I had one of my worst days so far. I was feeling really good about myself until today. Today I was exhausted and I felt so bloated and fat. I feel like I should be so much farther along than I am and I only have 2 months to get it together. I start 2 days of cardio next week and I have started limiting my carbs to small amounts for the am and afternoon meals. I really get down when I see the other competitors that I am training with and they look better than I do right now. I guess I will try to use this as motivation, but I let it get to me today and I felt soory for myself all day. Well, I made it to my second workout of the day even though I didn't want to be there and I did feel much better after going energy wise, but I still feel like I am no where near where I need to be. I really want to win a trophy and especially take my class. I have been preparing for this for 2 years and I really really want this!!! I have 71 days and a wake-up and thats it!!!!It seems like I may never do it, but I have to have faith in my trainer and myself and know that when he says he thinks I am on track, that I am. I have to do 2 days of cardio in the am on empty stomach for 20 minutes doing intervals. This won't be too horrible and I am hoping that I will start to see changes within 2 weeks. I have to pose in my banthing suit again in Sept, so I really want to get some results. After venting here, I do feel better and I really am going to use this to motivate myself again. tomorrow is a new day and I can start all over again with a more positive attitude. Please send out the good vibes!! Thanks for all y9uor support!!! MM

[missmuscle]

Today was my first cardio day. 20 minutes with sweat shirt to really make me sweat. I felt great and it went by fast. It's been about 6 months since I've done cardio. I did the elliptical with the arms at level 10-20. I am heading to the gym to lift tonight after work. I am really tired and having vision problems which is really annoying. Going to the optomitrist tomorrow for that! Anyway, the diet has gotten pretty hard and I can get thru the day but when I get home I start to want to eat! No carbs starting next week besides the malt o meal in the am. Only 1 protein shake after I workout in the am. All other meals are chicken and veggies and egg whites. No more red meat.

I have definitely noticed an energy difference this week. I hope we don't do legs tonight!!!