Sistersteel

[Sistersteel]

Hi

I am 20 years old, and obsessed with NATURAL bodybuilding. I am 5"3", 126lbs, and love muscles. In the past 6 months I have put on approximately 7lbs of lean muscle, and my first competition will be April 9th 2005.

I will begin dieting in December, so that I have lots of time. I plan on competing as a lightweight, under 115lbs.

Currently I train 4 days a week with heavy weights and low reps, with lots of negatives, and drop sets. The more unbearable the burn is the better. It is all a mental game!

Day1: Chest, shoulders
Day 2: Legs, Abs
Day3: Arms, calves, abs
Day 4: Back, shoulders

Right now I do no cardio, because I don't want to burn any precious muscles, and I will be doing enough the 16 weeks leading up to the competition.

Well I hope to hear everyones thought.

Cheers,
Jamie

[Emma-Leigh]

Welcome!

Good to see someone who is not afraid of muscle!

Your enthusiasm and your love of testing your boundries is going to fit in well here. Good luck with everything, with that type of mental attitude you will undoubtably achieve your goals.



ps - I am curious as to why you train shoulders twice a week?

[Sistersteel]

Hi

Thanks Emma Leigh for the encouragement. I had a training session on Friday with my trainer Dave (www.bodybydesign.ca). It went as follows:

Free squats with Olympic bar: 12rep 25lbs per side (95lbs), 10reps 35lbs per side (115lbs), 8 reps 45lbs per side (135lbs) 6 reps 50lbs per side (145lbs) then a drop set 105lb-85lbs then 10 jumping squats. Those were killers.

Alternating lying hamstring curl, 12, 10, 8, 6reps then a drop set.

Horizontal calf raises, 12,10,8,6reps then a drop sets

Leg extension shockers: 3 sets 30 reps, but first 10 reps were at 65lbs then 45lbs then 30lbs for a total of 30. This was then repeated 2 more times. I could NOT STAND AFTER. My legs felt like rubber, and it hurt just to shift gears in my truck after.

I was so sore this entire weekend, I loved it!

I have decide to go in the WNSO FAME Central show April 9 in Toronto, so I will start dieting, and upping the cardio in the first week of December. I plan on giving myself 16 weeks to get ripped. Wish me luck.

Thanks for listening
Jamie

[Sistersteel]

So I haven't posted anything about my diet.
Today went as follows:

6:30am 200mL egg white (20g protein) plus 1 whole egg, 1/2 cup oatmeal with 1/2 banana and 1/2c blueberries

10:00am Protein shake (46g protein) and an apple

12:00pm 5oz of steak (protein ? guessing 20g)

2:00pm 6 hard boiled eggs, minus the yolks (24g of protein)

3:30pm 1/2 cup of wild rice

6:30pm 10g of creatine and 10g of glutamine after workout.

7:00pm 2 small chicken breasts and salad (32g of protein)

Later I will have another protein shake (46g protein)

Approximately: 192 grams of protein yikes that is alot!!!

I usually have one day a week were I eat what ever I want, I usually feel sick by the end of the day, and am ready for my boring diet.

What do you think, more carbs, less protein?
Any suggestions would be great!

Jamie

[ChocoChick]

Welcome!

I'd add some fibrous carbs (i.e., veggies). These won't increase your calories much at all but they will significantly up the quality and quantity of nutrients you are taking in. It looks like you are working out at ~5pm? If so, I'd move your end-of-day protein shake to pwo (and add some carbs to that meal) and then put the chicken and salad meal at the end of the day. Also, add some protein to the 3:30pm pre-workout meal. I'm not sure about the morning protein shake; you might do better with real food here. Also, how about some healthy fats: flax, almonds, salmon.

[Sistersteel]

Thanks for the tips

The time that I workout varies from day to day because I am in college. I usually try to workout at 12:00 on Mondays but today I had to get some help in a class. Then on Tuesdays I am at the gym by 11:00, wednesdays at 8:00am, and Fridays 8:00am. If I go on weekends it is before 10:00am.

I forgot to add that I had a handful of almonds between classes, and 1 tbsp of peanut butter.

Thanks for all the great advice!
Jamie

[bscrusher]

bump emma and dbf.

hi sis, congratulations on gaining 7 pounds of muscle, and having an excellent goal.

do you REALLY want to compete in bodybuilding?

if so you have to build muscle, lots of it. you have no time to fool around. drop all that nonsense you are doing.

you need to get yourself on a straight up muscle mass gaining program.

see what i wrote on these threads....

"shoulders - what did i do?", started by dbflgirl.

"split vs fbody - myths or not?!", started by tango650.

you also need to eat A LOT and sleep A LOT. luckily the fastest muscle mass program is only 2 training sessions a week, 45 minutes each. these sessions will be very intense. you will need every one of those recovery days.

check out the "krista smash!" site, it cuts through most of the b.s. that seems to be attached to women's bodybuilding.

[Sistersteel]

I read through the sites you recommended. It sound like your routine is similar to a powerlifters with compound movements, and high intensity.
At the moment I have seen great results with my training, and I will begin my precontest training in December. I think that after this I will try a program that it similar to a power lifters to add more quality mucle.

Right now I am content being a Lightweight bodybuilder, but in the years to come I hope to gain more and more muscle.

Thanks
Sistersteel

[bscrusher]

hi sis, VERY few women can build up the muscle mass to even approach the level of a natural, lightweight, female bodybuilder, under ANY conditions. you may be one of the few.

not doing cardio has helped you A LOT.

at some point, probably quite soon, the training you are doing will cease to produce results. then come back and take a look at the threads i directed you to.

[fatalizm]

Great job and progress, dedication is key, keep up the good work and remember as Dorian Yates once said, "Moderation in discipline is failure".

[Sistersteel]

I agree with you bscrusher, I whink that after my precontest training I will go into a more powerlifting program. With your basic muscle building exercises, bench, squats, military prss, deadlift etc. For now everything is going perfect. I just got a cross trainer for when I have to do hours of cardio to lean out, now I won't have to travel so much to the gym.

I did squats yestaurday (145lbs 6 reps) and then did a drop set, with jumping squats to finish off. The jumping squats are killers they really insure that total failure is reached. But you look like a total retard because you can barely get an inch off the floor,lol!

I had a really great arm workout on Friday with my trainer Dave and my arms still hurt, even my bi's whcih is unusual.

Well I'm starving gotto go!

[Sistersteel]

So I weighed myself last night and I came in at 128lbs then I weighed myself this morning and weighed 124lbs. I have been reading other peoples forum and there are two girls that are 5'6" and came in at 105-100lbs, but they were both long distance runner before and skinny. I am 5'3" and hate cardio and only lift weights so I am hoping I have more muscle mass. I am assuming that I will weigh approximately 108lbs. I just hope I look muscular enough. I have been to a few natural bodybuilding competitions and the girls on stage all look under 110lbs. My goal is to come into each competition with more muscle mass then the one before. But seeing how this is my first comp it will set the bar.
I am concerned because my bf is at 18% and I hope 16weeks will be enough time to lean out. My trainer thinks that I will probably have to do 2 hours of cardio 6-7 days a week. I think he is right because it is very hard for me to gain or lose weight. Cutting the calories should help too.
If anyone has any suggestions let me know, do you think that I will beable to drop 20lbs in 16 weeks?

Otherwise training is goin great, I am considering adding in 20min of cardio every other day. What do you think?

Thanks
SS

[Sistersteel]

Everything at the gym has been going great. I love doing squats. The other day I went to the gym with my boyfriend, and a guy there who didn't know that I was his girlfriend commented on how "hardcore" I was, and my boyfriend was so proud to tell him that I was his girlfriend. This guy who commented ig 6'4" and 200+lbs, and can deadlift over 400lbs! Coming from him it's a compliment.
Then my trainer told me that Garry(this good looking, and buff guy at the gym) said that my back looks awesome!

So my ego is growing and I need to keep it checked. The dieting department is a little week at the moment. Major craving for sugar!!! i can last 5-7days eatting extremely clean but then I just want to pig out on sugar. Once I start eatting chocolate I can't stop. Do you think it is ok to eat only chocolate one day a week. Probably not eh? May be I will add a treat in every three days, instead of eatting only chocolate one day a week. that way I can keep everything in moderations. I know once dieting starts I can not pig out, and I know then that I will not cheat, but I tell myself I'm in the offseason and that a little chocolate won't hurt. O.K enough about my cravings.

This weekend I plan on going to the Brantford Western Bodybuilding Championships. There is 90 competitors, and IFBB pro and 3 strong men. It cost $40 which I don't have and I plan on packing my meals when I go because I can not afford to eat out.

School is stressful right now, I have a biochemistry test tommarrow and I am missing some notes. Plus I have two labs due tomarrow, but they are almost done, and next week I have a presentation and an Analytical chemistry test. As long as I get to the gym for all my workouts I will be happy.

Wish me luck...
SS

[Emma-Leigh]

Woo hoo - congratulations on the complements from the gym buff! ;) You definately deserve it!

Regarding the chocolate - one or two cheats a week, especially when you are off season, is not going to be a problem. It is only if you feel like you are binging (that is, you have no control over the intake of your food), when the cheats start to make up more than your regular food or if you are starting to add on the BF that you should be worried.

So if you think two smaller cheats a week will help keep you sane and keep the rest of your diet on track then don't sweat it and enjoy the endulgence! Keep the self-denial for the competition preperation! ;)

Good luck with your tests and labs and things!! :)

[Sistersteel]

I think that next week I will add in a treat twice a week instead of having one day where I go crazy. This way I won't feel do sick after eatting so much chocolate.
I am a little ahead in my school work for once, so I can relax this weekend. Tomarrow night I am going to watch the Brantford bodybuilding competition (which is a 2 hour drive) with by boyfriend and his brother. I am hoping to talk to some of the competitiors, if I get the courage.
Training is going great, I feel like I need to be a little more aggresive, but I am always sore the next day. This weekend I train legs on Saturday, and Chest and shoulders on Sunday.
I need to start writing down the things I need to improve or change.

Here goes:
1. Eat more: I don't think I have been getting in enough calories
2. Regularly take L-Glutamine
3. Workout abs 4 times a week instead of two
4. Start doing 20min of cardio 3-4 times a week
5.Take some picture so that I can track my progess

Hopefully writing these things down will make them easier to do.
Today i trained arms,a dn I got in abs, forearms and 20minutes of cardio. Dave was there so he helped me with some negative reps on the cable preacher curls. But today at the gym the OPP(Ontario Provincal police) students were all in the gym doing their testing and they were all talking and everywhere. It was wierd to see so many people my own age in the gym. It was distracting. Gotta go cook some chicken.

SS

[Sistersteel]

Well I did 20min of cardio on Friday, and Saturday, and worked abs, Friday Saturday and Sunday.
I worked arms on Friday, legs on Saturday,and chest and shoulders on Sunday.

I went and watched the Brantford Bodybuilding show on Saturaday. It was still going at midnight, there was 111 competitiors. The girls looked really good, some more cut then others but none looked out of place. There was two World Strongmen there that were amazing. One was 6foot9 440lbs and picked up a 280lb smooth round ball from the stage and put it on his shoulders. The other did 8reps of clean and jerks with 250lbs and he was 6foot4 and 350lbs. It was pretty funny when the one taller guy went out and gave the trophies to the middleweight men, and he was almost 2 feet taller then them.

Well I need to do homework now
SS

[Sistersteel]

So on Tuesday I joined a new gym. It is where my boyfriends works out, and is right across the road from where he works. We are going to train together after school, and work at 5:30pm. He is going to help me prepare for my competition and ensure that I don't slack on anything, which I won't! It should be an interesting journey trying to get use to working out together.

I start dieting Dec.18, the day my christmas break starts. On the 17th I am going out with Colin, for his work party and pigging out. All the guys will be drinking but I won't be. I don't want a hangover the first day of dieting.

I have been finding it hard to fit in my cardio, because by the time I get done my workout, plus any extra things like(calves, abs, or forearms) I am hungry and want my protein. It will be much better when I can use my cross trainer (it is a christmas present).

I also got all my christmas shopping done, I got my mom, dad, brother, and Colin. I got Colin a 15lb tub of mass gainer! He has to take this because he works 10 hours day then goes straight to the gym so he doesn't have time to prepare all the food he needs in a day. The mass gainer ensures that he get his calories, and protein.

My workouts have been really good, I am pushing up 90lbs on the smith machine (chest press) and curling 25lb dumbells for 6 reps per arm, and squatting 155lbs for 6 reps.

I just need to start doing cardio. Today I am going to have a small chest meal, and hopefully control myself!

SS

[Sistersteel]

So I'm sitting here bawling my eyes out because I just ruined my three year relationship. I did the worst thing possible! I cheated on him, and now I regret it. Idon't know how I could hurt him so badly he was my best friend and the nicest guy I will ever meet. He was 100% supportive of my bodybuilding and we planned on training together for my competition which I start dieting for in ten days. Great timing, plus exams start on Monday and christmas is coming. I have no excuses, I obviously didn't love him enough to say NO. I think it may be good to have some time to myself, and focus on school, and training. It is going to be alot harder without him in my corner.

Colin if you happen to read this I am so sorry that I hurt u.

[Emma-Leigh]

So I'm sitting here bawling my eyes out because I just ruined my three year relationship. I did the worst thing possible! I cheated on him, and now I regret it. Idon't know how I could hurt him so badly he was my best friend and the nicest guy I will ever meet. He was 100% supportive of my bodybuilding and we planned on training together for my competition which I start dieting for in ten days. Great timing, plus exams start on Monday and christmas is coming. I have no excuses, I obviously didn't love him enough to say NO. I think it may be good to have some time to myself, and focus on school, and training. It is going to be alot harder without him in my corner.

Colin if you happen to read this I am so sorry that I hurt u.

Ahh crap girl.. What did you go and do that for??

There isn't much you can do. He (Colin) has every right to be very peeved with you - and it is up to him as to whether or not he can forgive you. Even if he does 'forgive' you for what you did - don't expect him to take you back. He needs to move on and come to terms with what you did.

You are right - for some reason you didn't value your relationship with him enough to resist that urge to cheat. You will have to workout why you gave into that 'short-term pleasure' and ruined that 'long-term gain' of a good relationship.

Anyway - you will just have to get on with things. Try to focus on your training and contest preperation.

Good luck.

[Sistersteel]

I keep asking myself why I did it, and there really is no excuse, because Colin was an amzing guy, and he trusted me 100%, and I ruined it. Lately I had been thinking about what it would be like to be single. We had been together for three years and we are only 20. I felt like we were too young to be so commited (He was only the second guy I had been with) I think that I loved how convienent it was, and how easy it was, but I just wasn't in love with him any more. Because if I was I would never had done what I did.
He came over last night, and wanted to know why? and who?
He was so hurt, mad, and sad all at the same time adn it ripped me apart to see him like that. It is officially over,and he will never forgive me, so I need to deal with my actions.

I am actually looking forward to being single and meeting new people. I think it will make me a stronger person. I know i have never cried so much in my entire life, for three days straight and I am at school right now trying to keep myself together. I haven't been to the gym and I can't find it in me to eat anything. I have lost 4-5lbs in the last three days.

I really need to try and focus on school, because exams are on Monday and I start dieting on Dec.18.
I just need to get motivated becasue there is nothing I can do to help Colin only myself.

Thanks for listening
SS

[RxFigure]

Sistersteel...I know you're under a lot of stress right now, but please please please don't drop your journal! I'd love to see your progress. Come back when you can. Miss ya!

~K

[Sistersteel]

Thanks you so much RxFigure it is so great to have your encouragement.
This last week has been rough. I broke up with Colin on Tuesday, Got a sore throat on Wednesday which is now a full blown head cold. I am blowing my nose constantly, and coughing. The worst part is I haven't been eatting right, have no energy for the gym and start my diet on Sataurday!!! Plus this week I have exams. I had one today, Analytical Chemistry which I am sure I failed or just passed, but I had 80% going into it so I should be fine. It was so embarassing blowing my nose during the exam.

I had a workout with Dave my trainer Sataurday mornign when I just had a sore throat. It was pretty awesome, I curled 25lb dumbells for 7reps per arm. But then I made a huge mistake by going out with my girlfriends and staying up until 4:00am, and drinking. I needed to do something to take my mind off Colin. And I haven't been to the gym since Saturday, and think that I will take the week off to rest up and get rid of this nasty cold, so that I can start my diet on Saturday.

This is definetley the worst time for a cold. I know I am whining but I don't care!

I am looking forward to getting back in the gym and hitting the weights harder then before.
SS

[Sistersteel]

So things haven't been getting better. I can not stop thinking about Colin and how much i miss him, and need his support right now. I started my diet today. It has been o.K. so far, but not perfect.

7:00am - 150mL of egg white, 1 whole egg. With spinach and little bit of ketchup. 1/2 cup oatmeal

9:00- 1 can of white tuna in water, 2 tbsp ultra low fat mayo

3:00 - protein shake with 250mL of milk.

I know that I should have ate aroung 12:00 but I went and say Colin. It went better then expected, and I cried alot. He is still really hurt, and needs time to sort his thoughts out. I told him that I wasn't going anywhere and that I am just going to try and focus on my bodybuilding and school, but it will be extremely hard without him.

I really need to start hitting the cardio and the weights, and stop thinking about Coin so much. It is really draining me. I sleep for three hours today when I should have been working out. I also need to go buy a digital scale!

SS

[RxFigure]

SS- It's alright! I know this has been a crushing experience for you, but take it in stride. Live from day to day for a little while and don't let this consume your life. Obsessing over something that you KNOW is going to take some time is counterproductive and very unhealthy. Take care of yourself. Eat healthy, keep up with your workouts, and go get a massage ;) Don't worry about the sleep thing. More sleep is better anyhow. Your body needs it for recovery and muscle growth. Sleep all you want as long as it's not interfering with things that HAVE to be done. Good luck! (and keep me up to date on how your cutting's going!)

~Kristine

[Sistersteel]

Thank you so much Kristine, I really need the encouragement. I decided not to work at my dad's store over the christmas break because it is very depressing. He owns a car part store, so I deliver parts to the local garages,and everyone hates their job. I need to take this time to get my diet in order,and get back into the gym.

Yestaurday I did manage to get a good chest workout in, I am really sore today and love it! I also did 20min of cardio on the cross trainer, burning 200cal. Last night I went to bed at 7:30 because I can't stop thinking about everything. Part of me wants to give up, but I know I can't. I have wanted this for so long, and have worked so hard up to now. There is nothing more I can do about Colin and me, so I need to put my energy in my training.

I worked yestaurday at my dad's store, and ended up losing my wallet with everything in it. Visa, debit, birth certificate, SIN, health card, and drivers license. What I freaking pain in the butt that is. I called and reported my visa, and debit missing immediately after I lost it. And I got a temperory licence. It seems to be one thing after another.

Today I plan on:
Buying Colin's parents, and brother a christmas gift
Buy Colin protein bars, that my mom is giving him for christmas
Buy the digital nutritional scale
Do 20 minutes of cardio
Train legs and abs
Stretch

So I better get started!
Thanks for the support Kristine it means alot.
Let me know how your cutting is going!
Jamie Lee

[JLB04]

Hi - I've been reading your journal for a while, and I sympathise with what you are going through. I went through a divorce (9 years ago) and at the time I was very much into the gym, lookin good then BAM! Well I let it consume me I obsessed over it etc...I dropped to 100lbs. (I was overexercising/undereating) and not sleeping. I felt like I was on autopilot most days - felt nothing...well this behavior turned into an eating disorder and a distorted view of myself....Please stay strong and focused - it is probably one of the hardest things to go through - reach out to those around you (I didn't and that was a mistake) If you need to talk to a therapist then do it, it can be very beneficial to have an outlet instead of using yourself.

Hang in there, and good luck with the cutting - it will be tough but I know you can do it :)

[Sistersteel]

Thanks Jenny
Some days are better then others. Yestaurday was rough, and I cried all morning but managed to pull myself together and get in a good leg workout. It was weird though because Colin showed up half way through and it sort of felt like nothing happened and that we were just friends. He commented on my hair cut, which I got all cut off yestaurday now it is 4" yikes!!! He said it looks nice, and I asked him about work, and if he was going to Judo. Then we went on our seperate ways to finish our workout.

I have been working at my dad's store, which sucks big time, and it gets so busy that it is impossible to find time to eat. So I haven't been getting in enough carbs. Plus the people that work there are annoying and don't understand why I need to eat so much. Christmas dinner is on Friday night, and that will be my first cheat meal. I don't plan on over eatting, just enjoying the mashed potatoes, and maybe a slice of pie. Other then that dieting hasn't been to bad. No sugar, not even fruit in 4 days!!!! No simple carbs!!

Workout have been good.
Monday I did chest, shoulders still sore today.
Tuesday legs/abs/cardio
Wednesday back, and posterier shoulders/cardio

I think I will take a day off tomarrow, and just do cardio and abs
Then do arms, on Friday.

SS

[RxFigure]

Way to go! Sounds like your personal life is still in a bit of disarray, but your dieting seems to be getting off to a pretty good start. I know what you mean about the eating all the time thing....my family doesn't get it either. You wouldn't believe how hard it was to explain to me 4th grade cousin WHY I was eating chicken breast and veggies while everyone else was eating Dairy Queen blizzards....sometimes life is SO not fair....

~Kristine

[Sistersteel]

Christmas has been pretty awesome this year. I got my elliptical trainer, and some stuff for the bathroom. The elliptical was pretty expensive so no cloths this year. It was definetely a female dominated christmas, 6 girls and 3 men, and 2 female dogs! lol. I did pretty well with not over eatting. I did recieve a present from Colin's mom and dad which contained tons of little swiss chocolate, and I made sure to get rid of as many as possible. I think that is the first time I've ever shared chocolate! haha...

This week was pretty good gym wise. I went Mon, Tue, Wed and Friday. And did cardio sun, tue, wed, thur, and friday, and will do 30min today.

The dieting is going well in that I haven't been cheating at all or really even felt like cheating, but I still haven't sat down and figured out all the ratios. I keep putting it off, and telling myself that if I eat clean it should be fine. But I must sit down and calculate everything out. Plus I can;t seem to find time to go buy that digital scale, but tomarrow is boxing day and I am going shopping. Both of my gyms are closed for the weekend! So it is just me, the elliptical, and crunches.

Have a Happy Holiday to Everyone!!!

SS,Jamie

[RxFigure]

An elliptical machine?? Lucky!! :-P

[Sistersteel]

I also got Gwen Stafani's new CD. I don't know if anyone here likes her but I think she is so unique and original. The CD is awesome!!!
I also got the original Dirty Dancing DVD, which I love. Now I have Footloose, Flashdance and Dirty Dancing! I know I'm a loser, but I love these corny movies.

Hope everyone is enjoying there Holidays!!!
SS

[JLB04]

I also got Gwen Stafani's new CD. I don't know if anyone here likes her but I think she is so unique and original. The CD is awesome!!!
I also got the original Dirty Dancing DVD, which I love. Now I have Footloose, Flashdance and Dirty Dancing! I know I'm a loser, but I love these corny movies.

Hope everyone is enjoying there Holidays!!!
SS

No comment :)

[Sistersteel]

AHHHHHH New Years was awesome!!!! But I fell off the wagon.
I had to take today to recooperate, so no cardio and no diet!!!

So my new year starts tomarrow, and my resolution is no more drinking!!! It has been hard this past month since breaking up with Colin because I have been going out with my girls, and they don't understand what it means to diet, and train. So today is the day that I swear off any alcohol until after the comp, NO EXCUSES!!!!

Tomarrow I plan on eatting 100% clean, doing 1 hour of cardio(30min 2x) and training chest and shoulders.

I saw Colin at the gym yestaurday, and it was wierd, i was so focused on my workout that it didn't even bother me. We didn't even say hi, it was like we didn't even know each other. It is so weird how things change so quickly. I am content being single right now, and just having fun with the girls. Plus there are no distractions from my training.

Well I really need to take and advil now, and go to bed.
I hope everyone had an awesome NEW YEARS!!!
SS, Jamie

[Sistersteel]

Dammit I am sick again! I woke up yestaurday and felt fine, just a little weak from the new years, but I did my hour of cardio,and 650cal. Then as the day progressed my throat began it hurt and by nighttime my glands were swallon, just below my ear? I have looked through the medical book and it says I may have mumps! Which is highly contagious!
I don't want to go to one of those stupid walk in clinics, because the doctors just tell you it is a cold, and drink lots of fluids.
My nose is also slighty stuffy, but I can still breathe.

I am so pissed, this is going to through me off my diet and training for a few days. I can't even think about eatting chicken or vegetables, all I want is soup. I just got over a cold less then two weeks ago, and I haven't been sick in a year now this!!!

I hope it is just a cold and not mumps. I am so bummed right now.
I don't know if I should continue to train lightly and do cardio or what???
SS

[Helene]

Hi Sistersteel, I hope you are feeling better..I think if you are sick you should rest. You need all the energy you have left to get better.

[newntrying]

Wow, good for you not afraid of muscle. I'd like to gain some muscle too. I found reading your journal very inspirational though I don't plan to compete. Keep up the dedication and good work.

[RxFigure]

SS- Do NOT go to the gym. If you work out when you're feeling sick, you're only going to compromise your immune system more....making yourself sick for even longer. Get lots of fluids, rent a few good movies and rest up!

~K

[Sistersteel]

Thank you so much everyone.

I am feeling better, I went to the doctors and she said it was strep throat, so I am on antibiotics. Drinking lots of fluid and chicken noodle soup. Itching to get back into the gym.

Thanks,
SS

[Sistersteel]

So I'm an idiot. I went to the gym and worked legs, and did 30min of carido. Convincing myself that it was strep throat and that the antibiotics would clear it up. Now I'm not so sure, it may be a cold. Because the sore throat is gone but now my nose and sinuses are all congested. I am so sick of being sick. Maybe my body is rebelling, and telling me to take some time away from the gym, and weights. I think my new plan is to take at least four days off from the gym, and try to eat healthy. Which is hard when all I feel like is chicken noodle soup, toast and popsicles! Maybe my precontest dieting won't officially begin until 12 weeks out, ahhhh. But i definetely need to get better or I am never going to make it to April 9th.

Does anyone know any holistic approaches to increasing the immune system, or getting rid of a cold?

SS

[RxFigure]

If you're not dieting yet, drink some hot tea with a little honey in it...it really makes a sore throat feel better. As far as holistic remedies go, if you're not allergic to plants in the daisy family, and if you don't have any autoimmune diseases, try echinacea. It's a non-specific immuno-stimulant, and there are studies that have proven it to at least lessen the symptoms and shorten the length of upper respiratory infections (like strep). Hope that helps! Rest up.

~Kristine

[Sistersteel]

I will definetely try both the tea with honey and the echinacea. I am in my third week of dieting, but it has been useless. I haven't put any effort into it because all I want is chicken noodle soup, toast, ginger ale and popsicles. I am such a wuss I know. But hopefully it will be gone in a few days and then I will be back into my diet and training in full force. No cheating! Until then I plan to drink lots of tea and get lots of rest!

SS

[RxFigure]

Good girl! (for getting the rest and staying hydrated)...if you feel that you absolutely can't stick to a cutting diet, try taking out the toast and switching to campbell's healthy choice chicken noodle, sugar-free popsicles, and maybe some sugar-free jello. That'd probably feel good going down. Instead of the ginger ale, you could try getting torani sugar-free syrup and mixing it with some club soda...then you'd have different flavors to choose from :) Hope you're feeling better!

~Kristine

[Sistersteel]

Thanks RxFigure

I am starting to feel much better, I still have major congestion in my nose and it gets worse at night, but my throat feels better. I think I am finally getting rid of it. I don't plan on going to the gym until I am feeling 100%, but today I plan on getting back into the diet.

I need to do some shoppin for new bras!! I am back down to a 34B. And currently weigh 121lbs. I got a girf certificate to LaSenza for christmas so that makes it even better. I have a thing for bras and panties,lol.

I also need to go out and buy some supplements and groceries:
Echinecea
zinc
air born
flax caplets
egg whites
chicken
oatmeal
lean ground turkey

So that I am prepared for this week. School was really rough this week. I Monday and Tuesday are fine, but Wednesday I have classes from 11:00-5:00 with no real break, so I am going to be eatting cold chicken, and protein shakes on this day. The one lab is from 12:00-5:00 and we just take short breaks when possible. It is so long!!! Then on Thurday I have classes from 8:00-12:00 with no scheduled break, but I will just eat in lectures. Then I have a four hour break and one more lecture from 4:00-5:00. I guess I will either go to the gym on the break or do homework. Then Friday I have classes from 8:00-5:00, yuck!!! But at least there are two 1hour breaks. Fridays will be my day away from the gym. I should beable to get to the gym atleast 5 times a week, and I will be doing cardio 6 times a week.

I talked to my trainer and he says that I am not in any danger yet, so as long as I get healthy and stay healthy I should beable to make the April 9th show. I can't wait to go back to my gym in Cobourg, because there are two other guys there going in the same show. It is really motivating at that gym!
The other gym I go to is really nice, but no one knows what my goals are., so I just keep to myself.

There are definetly some people I must avoid at school, because they are bad influences, and go to pub on every break. I went with them yestaurday and they really put the pressure on to drink. I will have to avoid putting myself in that situation again. I am going to try and get a collection of pictures and quotes to put in my locker to keep me focused.

SS

[Sistersteel]

Ok so I have been on a downward spiral since I broke up with Colin.. To tell you the truth I think there has only been one weekend were I didn't get wasted. I keep telling myself that I will not drink after this weekend. I won't go out this weekend. I am going to get back into my diet. Then I got a cold, got better, got a cold, and know I have a major hangover. I feel extremely pathetic and am very disappointed in myself. I have been drinking to get Colin off my mind, and that is not healthy.

One minute I am happy and content to be single, and the next minute I want Colin back, and things to be like they use to. But I know that that will never happen so I need to get my head on straight. I have 13 weeks to get ready for this competition and if I am not completely ripped then I will not go on stage. I am going to put 200% into all my training, dieting and school. I need to start hanging around I new crowd that doesn't go out all the time and get wasted. Maybe I should invest in some of those self help books on dealing with breakups and stuff.

What is really funny is that last night I went to the local bar, where all the losers and skanks from high school go to. I have only been there once before. I am told that I saw these three girls from school, who were really skanky and slept around with everyone. Well I guess they said hi to me and I just said straight up, I hate you don't talk to me,lol. At least I'm not fake like they are. I am very lucky that I did not get my face punched in. Sometime I can be a little blunt, especially when drinking. I just thought I would share that little story,lol.

So Here is my plan for this week.
M - light cardio, eat clean, no weights
T- a light workout (back), light cardio depending on how the cold is
W - a light arm workout, 1 hour cardio
T- 1 hour cardio, no weights, long day at school
F - 1 hour cardio, no wieght, long day at school
S- 1 hour cardio, chest/shoulder workout
S- no cardio, leg workout

I am also taking echinecea now, and bought UDO's oil to add to my protein shake to get my essential fatty acids.

So today I will recuperate, and tomarrow I don't have school until 2:00. So I have no excuse to not eat clean and get in some cardio!!!!

[Sistersteel]

This was my diet:

7:00- 175mL egg whites, 1 whole egg, salsa
7:30- 1/3c. oatmeal, 50g frozen raspberries, 1 tbsp natural Peanut butter

30minutes on elliptical, 297cal burned

9:30- 107g boiled chicken
-3 oz sweet potatoe
-100g broccolli

12:00- Protein shake with water, 1 tbsp UDO's oil
-1/3 cup oatmeal

3:00 - 191g boiled chicken, celery and raw carrots, Had lab from 2:00-5:00 so meal was spread out during this time

5:00 - protein shake with water

8:55 - 175ml egg whites, 1/3c 1% cottage cheese, 59g spinach, salsa

Not bad, I am in the process of finding out all the nutritional information on fitday.com. When I get it figured out I will post it.

I also went to the gym and did a light back workout.
-seated cable rows 5 set increading weight each set
-one arm db row 4 set (20lbs and 25lbs) reps between 12-8
-wide grip pull downs 6 set (pyrimiding up then doing a drop set)
-back extensions 3 set 12rep with 10lb plate

[Sistersteel]

Total: 1562
Fat: 42 376 25%
Sat: 7 61 4%
Poly: 16 141 9%
Mono: 11 97 7%
Carbs: 85 263 18%
Fiber: 19 0 0%
Protein: 213 851 57%
Alcohol: 0 0 0%


It is really high in protein, but I thinki that my carbs could be higher. I felt like I was eatting alot, and I had complex carbs in my first three meals. What do others think?

SS, Jamie

[Sistersteel]

I am feeling excellant about my progress, both physically and mentally. I have been trying to look ahead, and figure out what type of person I want to be. I know that I do not want to your typical college girl, who goes from boy to boy without any emotion. I am way to important to spend time with someone who does not care about me, and my goals. I have decide to try volunteering at a local humane society, and am going to look into starting some form of martial art. Thinking about JiJitsu. I am also planning on buying a mountain bike in the spring so that I can make good use of the trials around my house. I have talked with my ex and I think that we will come out stronger then before, but it will take lots of time. We both need time to ourselves to make sure that what we really want is to share our lives together. We both miss each other alot, and he is still very hurt. I still consider him my best friend, and hope that one day he may trust me again. He is the most amazing guy in the world, he is loyal, trust worthy, and has such a good head on his shoulders, and is also very supportive. I really screwed up, but I think it must have happened for a reason, and must keep faith that we will atleast learn from this, and come out stronger. He is still planning on coming to my comp which is very motivating, and means the world to me!!!

Now onto other things. Training has gone very well this week.
Monday I did back, and did 40min of cardio 2x.
Tuesday I worked legs, and did 40min of cardio.
Wednesday I worked bi's and tri's and did 40min of cardio 2x.
Thursday I did a light shoulder workout and did 1 hour of cardio.
Today I am taking the day off of cardio and the gym. But keeping my diet in check. I am eatting approximately 1500cal per dat. This morning I weighed 122lbs which isn't bad but I am excited to be under 120. I am starting to see more definiton in my arms and back, I just wish my little tummy pouch would disappear quicker.

I have been keeping track of all my food that I eat, and weighing everything on my digital scale. I just haven't had time to put everything into fitday to find out the exact ratio's, when I do I will post it.

This weekend I plan on doing 40-45min of cardio 2x a day. On saturday I will hit chest, and abs, and on Sunday I will do legs. I am contemplating adding in a hit session twice a week.

SS

[Sistersteel]

Tuesday Jan 11/05

-1/3c oatmeal, 1 tbsp natural peanut butter
-150ml egg whites, 1 whole egg, 59g spinach, and salsa

-122g tuna with green and red peppers, 1.5tbsp ultra low fat mayo
-1/3c oatmeal

-protein shake with water, 1 tsp Glutamine

-100g green beans
-105g boilded chicken

-protein shake with water, 1 tbsp UDO's oil
-100g lima beans


Wednesday Jan12/05
Today was my higher calorie,and carb day.

-1/2c oatmeal, 60g strawberries, 20g blueberries, 1tbsp natural peanut butter
-150mL egg whites, 1 whole egg, salsa

-protein shake with water, 1tsp Glutamine
-1/2c oatmeal with 1/2tbsp natural peanut butter

-1/2 c oatmeal, 1/2 tbsp Natural peanut butter
-108g boiled chicken

-Salad with light italian dressing
-108g boiled chicken, slasa, 1 slice fat free cheese
-100g brocolli
-100g cauliflower
-50g rice

-15g special K cereal, one fat free yogurt, 30g strawberries,
-14g cheese mini rice cakes

-150g egg whites, 1/4c cottage cheese, salsa
-1 sugar free popsicle

Thursday Jan 13/05

-1/3c otameal, 1 tbsp natural peanut butter
-250mL egg whites, 1 whole egg, salsa
-1c. fat free milk

-26g green peppers, 33g red peppers, 30g cherry tomatoes, 40g carrots
-108g boiled chicken

-1/3c oatmeal 1 tbsp natural peanut butter
-protein shake with water, 1/2tbsp UDO's oil
-1/3c cottage cheese

-126g grilled chicken
-1/3c oatmeal

-protein shake with 1tsp Glutamine

Friday Jan 14/05

-4tbsp(dry yield) cream of wheat, 50g frozen raspberries
-200mL egg whites, 1 whole egg salsa
-1c fat free milk

-Protein shake, 1tsp Glutamine
-1/2c oatmeal, 1/2tbsp natural peanut butter

-Salad with kidney beans,and 2 hard boilde egg whites

-1/2 c oatmeal with 1/2tbsp NPB
-protein shake with 1tsp Glutamine

-120g chicken grilled, with salsa and 1 slice fat free cheese
-59g spinach 1/2tsp of olive oil butter

-1c egg whites, 1 slice fat free cheese, and salsa

I am very proud of myself because I went out last night, and conquered my temptation to drink. Others where drinking beer, eatting cheese and crackers, and I sipped my water and diet coke with pride!!! I was very pleased with myself.

Today is my cheat meal, I had 4 slices of whole wheat french toast, with 1/2 cup light syrup, 100g frozen raspberries and 5 slices of thin ham. I am hoping to eat fairly clean the rest of the day, and may allow myself to indulge in one dessert. I am thinking peanut butter cups, or a hot fudge sundae from McDonalds. I still want to get in my protein. It is nice to take a break from oatmeal and egg whites,lol.

[Hibiscus09]

Hi Jamie! :) I've been enjoying reading your journal this morning. I have a twenty year old daughter in college and your journal made me think of her. Sorry you had the tough time with Colin. Life gives us tough lessons sometimes but it sounds like maybe you guys can work your friendship out as time goes along, and who knows what else. Just keep on keeping on -- you're doing great.

Your goals sound exciting and I hope you do fantastic in your competition. We are about the same size right now, except my bodyfat is up to 19.1%. I'm going to try to get it down for a Masters Figure competition in late August. I'm in the trying to build some muscle mass stage right now and feel like I'm eating a lot! :p


I also got Gwen Stafani's new CD. I don't know if anyone here likes her but I think she is so unique and original. The CD is awesome!!!

My son likes her a lot and I enjoy listening to her CDs also. There's a very nice picture of her on the front of Rolling Stone Magazine this month.

I got the Usher CD "Confessions" for Christmas. I love it! My son doesn't care for him too much. LOL My musical tastes seem to be all over the board.

Have a nice Saturday! You're doing great!

[Sistersteel]

Hi- Hibiscus09

Thank you so much for you reply. It is nice to know that someone is listening. Being in college and maintain such a stict lifestyle is very hard. Most of my friend are all about going out to bars everynight, and the school pub during breaks. While I am eatting my boiled chicken and protein shakes they are eatting pizza and french fries. But the rewards from it are much greater then the thought of having a beer or pizza.

It is awesome that you are considering entering a comp. You sould definetely go for it. I hope to be competing still when I am your age. 19.1% bodyfat is very good, you should be proud!!! I love the bulking stage and don't worry about the eatting. It seems like alot but you will need it. I think that the next time I try bulking I will increase my complex carb intake.

I have very weird music taste, I like hip hop, country, rock, everything really. My favorite country artist is Tim McGraw I love the song "My best friend" it reminds me of Colin.


Well thanks for listening I have to hit the cardio now, yuck!!!
SS, Jamie

[*Destiny*]

Hi SS,

Your journal is awesome. I love how intense your training is. I can't wait to see how you do in your competition. I bet you will do great!

[Sistersteel]

Destiny- Thank you so much for the encouragement. I am happy to hear that people are also getting some use out of my journal.

So I finally sat down and got some of my nutrition info from last week sorted out.

Monday Jan 10/05
Calories Eaten Today
source grams cals %total
Total: 1562
Fat: 42 376 25%
Sat: 7 61 4%
Poly: 16 141 9%
Mono: 11 97 7%
Carbs: 85 263 18%
Fiber: 19 0 0%
Protein: 213 851 57%
Alcohol: 0 0 0

Really low carbs, which is not good. It is weird because I am not hungry or craving them, but I better try to get in 100-150g a day, or I may burn out.

Tuesday Jan 11/05
Calories Eaten Today
source grams cals %total
Total: 1420
Fat: 42 377 28%
Sat: 7 59 4%
Poly: 17 155 11%
Mono: 10 92 7%
Carbs: 63 196 14%
Fiber: 15 0 0%
Protein: 199 796 58%
Alcohol: 0 0 0%

Yikes even lower carbs, definetely need to increase them. Fat and protein seem ok.

January 12/05
Total: 1644
Fat: 38 341 22%
Sat: 7 60 4%
Poly: 10 92 6%
Mono: 13 114 7%
Carbs: 162 558 36%
Fiber: 23 0 0%
Protein: 167 670 43%
Alcohol: 0 0 0%

Higher in calories, and carbs. Seems like a good ratio. Could lower my fat.
But it mostly comes from Natural Peanut butter and UDO's oil so not to worry

I am still in the process of entering Thurday and Fridays in Fitday. Saturday and Sunday were not too bad, but I had a little cheat on both days, and didn't feel like writing them down. I will try to post my meals from this week.

So Sunday I took the day off the gym. Monday I did bi's and tris, it was a good workout. Started off with rope pull downs, then DB overhead extensions, DB kick backs, and a few dips to ensure a really good pump. Then it was on to Bi's. I only did two exercises, straight bar curls 30lbs and 40lbs, should move up to 50lbs soon! Then alternating DB incline curls with 15lbs. Then did 15min of cross trainer, and 20min on bike, while drinking potein shake. Only 200cal burned.

Today I did legs, really good workout.
Squats- 12reps 50lbs, 10rep 70lbs, 8 reps 90lbs, 6rep 100, 4 reps 120lbs then a drop set 70lbs/50lbs, then jump squats. This is a really intense exercise set, but it really hits everything and gets and awesome pump going. I don't normally do 4 rep sets but I wanted to try 165lbs!
Then it was onto leg press - 12rep 90lbs, 12rep 180lbs, 10rep 270lbs, 8 rep 270lbs. Don't like doing four plates because I get this weird sensation in my knee.
Then single leg extensions 4 set 12-8reps
Seated calf raises 4 set 12-10rep (45lbs to 70lbs)
Then I did 15min on the step mill - 100cal
15min on a cross trainer I hate- 115cal
10min on a cross trainer I like - 110cal

Man I hate cardio!!!! Well I better go I plan on doing another 30min on my cross trainer at home, yuck!

SS

[Sistersteel]

Today was pretty awesome training wise, and nutrition wise. I trained with my trainer this morning at 7:00am, bi's and tri's. Had a major pump happening, almost can see the arm in my bicep!
Here what I ate:

5:30am- 200mL egg whites and 1/4c salsa
-1/2c oatmeal, 40g raspberries, 30g blueberries, 1tsp. Natural PB

9:00- Protein shake and 1tsp. L-Glutamine after workout

12:15- 3.5oz boiled chicken and salsa
-3oz sweet potato
-85g green beans

3:30- 5oz Salmon and dill
-100g brocolli
-1/3c oatmeal, 1/2tbsp N peanut butter

4:30 1/2c cottage cheese

6:30- 5oz grilled chicken and salsa
1/2c cauliflower
1c spinach
3oz sweet potato

Calories- 1359
Fat- 28g 19%
Carbs- 115g 29%
Protein- 166g 51%

Today my cardio consisted of:
20min on step mill -170cal
30min on cross trainer- 380cal
10min on bike- 60cal
Later on I did 30min at home- 330cal
For a total of 940cal burned.

I have decided to keep my calorie below 1600, and try to burn between 700-900cal through cardio. My trainer has told me that he knows other female bodybuilders who have to do 2 hours of cardio a day. I haven't been dropping any weight so hopefully with time things will start happening. Todays calories were a little low, and I still may have a source yogurt which is only 50cal, but the ratios were really good.

There is currently a major snow storm happening where I live, hopefully it stop tonight so that I can go to the gym tomarrow. I plan on working shoulders, and abs.

SS

[Sistersteel]

Well it stopped snowing overnight so I made it to the gym yestaurday for a shoulder workout, and cardio. I ended up doing 40minutes of cardio in the morning -400cal then 10min on the stepmill after weigth-80cal and another 30min on cross trainer-335cal for a total of 815cal. I have noticed since increasing my cardio that I am hungry, and have more cravings. Yestaurday my diet was:

8:30- 1/2c egg whites, 1/2c oatmeal, 1sc. protein shake mixed together into pancakes with 50g frozen raspberries, and 50g frozen blueberrie heated into a syrup.

cardio-40min

10:30- 1c egg whites, 1.2c fat free cottage cheese, salsa
-1/3c oatmeal

Weight and another 40min of cardio
1:30- protein shake, 1tsp L-Glutamine

2:30- 3tbsp cream of wheat, 1/2tbsp Natural PB
5 3/8oz(raw) grilled chicken and salsa

5:30- 5oz baked salmon, salad with 1/2tbsp UDO's oil and balsamic vinegar, 1c green beans, peach Source yogurt

8:00 1 hard boiled egg white, 1/2c cottage cheese
light jello

Calories-1632
Fat-33g 19%
Carbs- 117g 27%
Protein 213g 55%

I want to try and keep my calories below 1600, but my ratios are good, and although I am not dropping weight I am noticing a difference. My goals are to continue to burn 800cal a day, and try and keep my calories under 1600. I don't want to increase my cardio to much for now, I still have 11weeks. I am hoping that I won't have to go below 1300cal. If I do i will probably cut down on my protein portions. I will be cutting out my protein shakes in 4 weeks, and want to start taking a fat burner to keep my energy levels high.

Today I have done 30min of cardio before breakfast-314cal burned, and I am not going to do weight today. I plan on going to the gym after school 5:30 to finish off my cardio for the day. Hopefully my ex will be there so that I can return his mp3 cord that he left here. We have been talking about things, and I still have hope that we can work things out, but it will take lots of time and patience. I am very glad that I have this competition to keep me focused, because if i didn't I would probably be out getting drunk every weekend. Instead I am going to the gym, reading, doing homework, eatting,lol and getting lots of rest. I am very content with my life at the moment, it is a very nice feeling.

Well I must get prepared for the day and boil some chicken, lol.
SS

[Sistersteel]

So this morning I did 40min on my elliptical, burning 400cal.

My diet was:
meal 1: 200mL egg whites, 1/4c salsa
3tbsp cream of wheat, 1/4c 1%milk, 1tsp Npb

meal 2: 100g tuna, 52g celery, 2tbsp ultra low fat mayo
1/2c brown rice
10 almonds

meal 3: 3.5oz boiled chicken
3tbsp cream of wheat
42g red peppers

meal 4: 3oz boiled chicken
100g fresh broccoli

meal 5: 1/2c oatmeal, 1tsp Npb
200mL egg whites

meal 6: 3.5oz boiled chicken

Calories Eaten Today
source grams cals %total
Total: 1466
Fat: 26 232 17%
Sat: 5 46 3%
Poly: 7 66 5%
Mono: 11 95 7%
Carbs: 124 432 32%
Fiber: 15 0 0%
Protein: 171 682 51%
Alcohol: 0 0 0%

meal 5 should have been meal 4 but oh well. Everything else seems good. The key is to only eat every three hours, not 2,lol.

SS

[Hibiscus09]

I have very weird music taste, I like hip hop, country, rock, everything really. My favorite country artist is Tim McGraw I love the song "My best friend" it reminds me of Colin.


Me too with the music and I love Tim McGraw. I love the song that he and Nellie did recently. :)

Seems like you are doing great with everything. I'm going to meet with a nutritionist who helps people with competition diets on Friday. She competes also in lightweight bodybuilding. Anyway, hopefully she'll be able to help me with bulking and then, the leaning out phase.

I've been eating anywhere from 1,800 to 2,100 calories and not feeling like I'm gaining much. 2 lbs over the last month -- from 119lbs to 121lbs. Amazing how much food I can eat and not gain much. LOL Anyway, hopefully the nutritionist will help me out with that.

Good luck to you! You have a great attitude and are doing fantastic. Think positive thoughts about all of your accomplishments regarding fitness while you are also obtaining a college degree! It's impressive! :)

[Sistersteel]

I got my meningitis shot yestaurday morning, and I forgot all about it. Then at 9:00pm my shoulder was killing me, and I was like "How did I mange this one, I haven't worked shoulders since sunday? I didn't run into anything, why the hell does it hurt so much" Then after half an hour of rubbing it I remembered "Oh yeah I got a needle in it" lol. So today it is still really sore to raise my arm, and I was suppose to work back tonight, but I don't think it is such a good idea, I guess I'll just do cardio.

I will post my nutrition later in the day.

Hibiscus- I love the new song by Tim Mcgraw and Nelly, it reminds me of Colin and me. Even he admitted that when he hears it he thinks of me.
I bet the nutritionist will be well worth it. If you don't mind approx how much does it cost for a nutritionist? Feel free not to answer if you don't want to.

Thanks for the encouragement!
SS

[RxFigure]

Sis- At my school, student health services has a nutritionist on staff who we can see free of charge (although it's a pain in the ass and a really long wait to get an appointment!)...you might call around to find out if you guys have this option available to you. You could also try the athletics department, as some of them have dieticians for their athletes...just a thought.

~K

[Starzy]

hey sis, if your still wanting to post pics, copy them into paint as "one" photo and then just resize them together to decrease the file size!

Enjoy reading your journal! :)

[Sistersteel]

Ok I tried resizing the pictures and it still says that the file size is too big, I give up.

Yestaurday was a complete write off, I totally binged and am paying for it big time. I am so bloated it is ridiculous, I can't even sleep. I told myself I would just have one cheat meal, and a dessert, but no I didn't have the will power I just keep on stuffing sugary treats into my mouth like there was no tomarrow. I have now decide that there will be no more cheats until after the comp. I am fine eatting clean, and I can fight off the craving, but as soon as I let myself go, I can't stop, It is really pathetic. So I will instead add one day a week were I will increase my carbs to 200g+ by eatting extra oatmeal, whole wheat pasta, rice, and sweet potatoe, and fruit, instead of chocolate and sugar.

I am now 10 weeks out, YIKES!!!! Definetely feeling the pressure. I have a training session on Sunday and am worried that Dave won't think I am progressing fast enough, I'm scared!!! Plus looking back over the last month of dieting, I realized I need to make some serious changes. No more salsa, no more fat free cheese, no more milk, and no more protein shakes. I am going to actually sit down and schedule out the exact meals that I will be eatting for the week and the breakdown, hopefully DAve agrees with them. I will probably be following something similar to Sillyvent's diet, posted in her journal. Cycling between really low, med, and high, and one really high carb day. On the really low carb days I will increase my fat by Udo's oil, and then as the carbs increase the fat will decrease.

I also need to start thinkin about practicing my poses, and tanning soon.
Man this is stressful, but well worth it!

SS

[Sistersteel]

I am getting really pissed with this stupid forum, now that I have pictures to attach, thanks to destiny, everytime I try to attach it it says it can't find the server, ugh!!!

Today I had my session with DAve, we did chest and shoulders. It was really physically and mentally demanding. This morning I did 35min of cardio before breakfast-burning 365cal. Then after weights I did 45min of cardio-burning 490cal. For a total of 855cal. I know too much cardio, but I have decided to follow Dave's advice fully and he suggests that to get as lean, and cut as I want to be then I need to do at least 1.5hours of cardio a day. I am not dropping weight, and my strength and energy levels are still really high, so I am not too worried yet. He also say that I should keep my cals below 1500 except for one day a week were I will have a very high carb, and calorie day. He is going to arrange a day were I can train with a professional female bodybuilder that he knows, and work on my poses with her. I am really excited, she has been retired for a while but Dave says she is still massive!

Yestaurday my calorie break down was:
1450cal
43g. fat (28%)
86g carb (22%)
171g protein (50%)

Today it should be:
1406cal
40g fat (26%)
74g carbs (20%)
184g protain (54%)

The fat is coming from Natural peanut butter, insalted cashews, and Udo's oil.

SS

[sillyvent]

cant wait to see the pics......:)

[Jennifer-Lynn]

Jaime, you are truly doing awesome! Hey I feel for you with the binge the other day...I literally broke down this week and did the same thing!

I am also the same way, I can eat clean but once I start having some sugar I can't seem to stop...so I have decided as well to do the same thing. Have a High carb day 1x/week adding more oats/rye bread/stuff like that!

Hey, I can't wait to see your pics!

[Sistersteel]

Yeah hooo!!! This morning I weighed in at 120lbs. I have been stuck at 121lb for almost two weeks I thought I would never budge. I think it had to so with my really high carb friday, and then low carbs (below85g) on Saturday and Sunday. Today will be a higher carb day, around 125-150g. No weights, I am going to try a HIIT session today.

I am a little pissed that I couldn't do my morning cardio before breakfast, but my cross trainer is making a horrible sound, and I need to take it apart and look at the track, GRRRR.

Another thing is everytime I try to upload my pictures, the screen comes up saying "Page can not be displayed try again later or Refresh!!!!" So it may be a few days before I figure this out.

SS

[Sistersteel]

Yeah! I got one of my pictures to attach. It is was taken approx. 18 weeks out with no cardio, weight was approx. 126lbs.

SS

[Hibiscus09]

Nice picture! Great shoulder and arm development! :)

Sorry, I just saw your question to me. I'm a slow person. :D I'll PM you a response! :)

[sillyvent]

Shoulders And Legs Look Like They Are Going To Lean Out Great!!! Nice Work- What Is Your Bf At?

[Sistersteel]

It is 1:00 pm. I just came from the gym where I stopped at a nutritionist to talk to him about my diet and what he could do for me. He said he doesn't specialize in bodybuilding but has helped a few people with their diets. I got my BF tested at the gym on this fancy digital sclae, and it said I had 25% BF!!!!! GRRRR which must be wrong. I have veins all over my forearms and you can see my upper abs, and my calves are well defined. So I'm feeling very frustrated, confused and upset. BUt on the plus side I had an amazing HIIT session. It was my first time. I did 45min intervals between speed 5.5 adn 8.0, and two rests at 4.0 to take my heart rate, only 1 min long. I was sweating buckets and LOVED IT! I did this for 25min then walked for another 5min to cool down. I won't be doing anymore cardio today.

Also I decide that today should be a low carb day because i am not lifting and will be doing legs tomarrow.

The nutritionist guy said that it sounds like I am doin geverything right, but I should try dropping my carbs even lower to 50g, and decreasing the cardio. He said the lower my carbs the faster I will drop weight. So now i am not really sure what to do? He also gave me a vitamin B12 needle to give me energy while decreasing my carbs, no charge.

So I have one person telling me to do 1.5 hours of cardio a day, and keep my cals around 1400 and carb cycle, and another person suggesting that I decrease my carbs even lower and go down to 1 hour of cardio a day.

HELP I FEEL EXTREMELY LOST at the moment. Hopefully I am just impatient for more results, and maybe they will speed up in the next week or two?

Please help!
SS

[sillyvent]

Ss- Let Me Help You Out Here. There Are 2 Ways To Train.....high Cardio High Carbs Or Light Cardio And Lower Carbs. The Diet Is Key Here. My Last Show I Lost A Lot Of Muscle And Did So Much Cardio I Thought I Was On The Efx When I Was Sleeping! Yes- I Did Have A Bf Of 10% At My 1st Show Ever....but I Was A Skinny Bean Stalk. So Flat!!!! I Believe You Are At 9 Weeks Out Like Me- If Your Bf Is Around 15-17% Calm Down...as For Checking Your Bf- Don't Use Those Machines. They Tell Me I Am 20-15....it Depends On The Time Of Day, Food Intake, Water.....go In The Morning And Get Tested By Someone- No Machine - Don't Wear Any Lotion And Drink Plenty Of Water The Day Before! Make Sure They Test From Your Hip- Not Tummy. This Method Still Isn't Perfect Either....

Ok We Are A Lot Alike- I Was Just Bitching To My Friend That I Didn't Look Good Enough Yet. He Laughed And Was Like You Have 9 More Weeks Stop It!!!! I Think You Will Find Better Results If You Do About 30-40 Mins Of Cardio 3 Times A Week! You Can Increase This As You Feel Nesscessary But I Wouldn't Go Over 1 Hour For Awhile. As Long As Your Carbs Are Not Too High You Should Be Fine- And Happier. Remember There Are 2 Ways To Train- Deicde Which One You Want. The Way I Am Going- Cardio Is Light And Not Taking Over My Life, And I Won't Lose As Much Muscle. I Hope This Helps.....

If You Want To Pm Me- I Can Help Answer Any Questions You Might Have Girl! :)

[Sistersteel]

So this is what I ate today:
Note I intitally was going to make it high carb, but then decided to wait to tomarrow when I train legs.

Meal 1: Protein pancake: 1/2c.oats, 1/2c fat free cottage cheese, 1/2c. egg white, 1scp chocolate protein powder. With 50g frozen raspberries, and 50g frozen blueberries.

Meal 2: 1c. egg whites, and 3tbsp(dry yield) cream of wheat, 1tsp NPB

Meal 3: Protein shake 1scp.

Meal 4: Salad, with 2tbsp fat free dressing, 3oz. boiled chicken

Meal 5: One can of tuna, one stalk of celery

Meal 6: 1c. egg whites, 10spears of asparagus, 1/2oz cashews
Total: 1394
Fat: 21 187 15%
Sat: 6 54 4%
Poly: 5 41 3%
Mono: 8 75 6%
Carbs: 96 312 25%
Fiber: 18 0 0%
Protein: 191 764 60%

I agree with you sillyvent, I think many people think low carbs, clean diet and little cardio, while other think moderate carbs, and lots of cardio. My trainer thinks lots of cardio moderate carbs, and the nutritionist thinks less cardio, less carbs. Hum I don't know what to think. I don't mind doing all the cardio, but I haven't been getting results. Plus, you are right I am only 10weeks out and there is still time. Need to stop stressing.

Sigh...
SS

[Sistersteel]

I'm feeling positive today. I was still 120lb this morning. I only have class from 8:00-10:00 Microbiology lab, and then I have a training session with Dave at 11:30. It will be legs, so I don't care what the nutritionist said, I am uppin my carbs to 100-130g. I was up at 5:00am today and had:

1/2c oats, 1tsp NPB,1/4c fat free milk
1c. egg whites, 10 aparagus spears

Right before class I will have:8:00
1/3c oats, little bit of fat free milk
1/2c cottage cheese

10:30
4.75oz chicken
1/2c oats

I will eat again at 1:30, 4:30 and 7:30, not sure eactly what but I will be at home so no worries.

Because my cross trainer at home is broken, I plan on doing 30min after my leg workout(if I can still walk,lol) and then if I'm up to it I may go to my other gym and do 30min there. No more then an hour!

SS

[Sistersteel]

Todays leg workout was a real killer, my legs were in shock. They were shaking like mad! So far my chest/shoulders workout, and leg workout are really challenging, which is exactly what I wanted. I did 30min on the cross trainer after, but could barely move, and only burned 265cal. I am going to my other gym at 5:30 to do 1 hour of light cardio on a bike, i don't care how many calories I burn I just need to keep them moving and stretch or I won't beable to walk tomarrow.

The rest of my meals for the day were:

1:30- Protein shake (1sc-21g protein) right after workout

2:30-5oz grilled chicken & 3.25oz sweet potato, 1/2oz cashew

3:30- 1/2c oats, 45g banana, 30g fresh blueberries ( Wasn't planning on eatting this but I had major sugar cravings, and need something)

5:00- 5oz. salmon

6:00-7:00- cardio then stretch

7:30- 1c. egg whites, 1c spinach

Calories Eaten Today
source grams cals %total
Total: 1557
Fat: 30 273 19%
Sat: 6 54 4%
Poly: 7 64 4%
Mono: 11 98 7%
Carbs: 139 472 33%
Fiber: 21 0 0%
Protein: 175 699 48%

Tomarrow I have a training session at 7:30am, it will be bi's and tri's. Then I will do 30min of cardio. I have school from 11:00-5:00 with no break so I have to plan my meals carefully. I want to aim for 100g carbs, and lots of veggies.
Thursday I have a training session at 2:00pm, and school from 8:00-12:00. Thursday will be back day, and I plan on having really high carbs, up to 200g, maybe a treat, and upto 2000cals. Then Friday, Sat, and Sun will be low carbs days. I don't plan on weighing myself until next Monday morning.

I continue to try an load my other picture but when I click upload it says cannot find server. Very frustrating!!!

SS

[Sistersteel]

Today I had a trainin session at 7:30 am. It was bi's and tri's, and it was really tough. The vein running up my bicep is startign to be more and more visable. I did 45minof cardio after the workout, and then later in the day i did another 40min of light cardio with my friend Dana who just joined the gym. It was nice for a change to workout with someone.

I was up early today it get all my meals preapred for the day:

5:30 1/2c oats, 1tsp NPB, 30g blueberries
1c egg whites, 30g onion, 1/4c muschrooms, 45g tomato, 1 slice fat free cheese

10:00- protein shake 1scp

11:00- 4oz boiled chicken
1/2c oats, 1tsp NPB

2:00- protein pancakes (1/2c oats, 1/2c egg whites, 1/2c cottage cheese, 1sc, protein powder) 30g blueberries, 30g raspberries

4:00- 1/3c fat free butterscotch pudding
1/2oz cashews

7:00- 3.5oz chicken
-3tbsp cream of wheat, 30g blueberries

Calories Eaten Today
source grams cals %total
Total: 1570
Fat: 27 242 17%
Sat: 8 68 5%
Poly: 6 53 4%
Mono: 10 93 6%
Carbs: 152 521 36%
Fiber: 22 0 0%
Protein: 172 687 47%

High in carbs from all the extra fruit, and the pudding. I won't be eatting anymore pudding but I had such sugar craving that I needed something sweet. Tomarrow is my extra high carb day, ummm sugar. I plan on have some chocolate. My trainer said it will be fine to have one day to eat what ever, but in two weeks no more. Can't wait.

Tomarrow is back day, time for some deadlifts.
Need sleep
Bye

SS

[Hibiscus09]

You're doing great! :)

I have to say that I had a caliper test done by my contest diet lady/nutritionist and she calipered me at 19.22%. I'm going to start cutting around April or so for my contests, which are in August. The scale at the gym -- the kind you step on like a weighing scale says I'm 24%. Please don't go by one of those scales.

[Starzy]

looking good there ss and congrats on getting your pics to upload!!!

[Jennifer-Lynn]

You're doing great! :)

I have to say that I had a caliper test done by my contest diet lady/nutritionist and she calipered me at 19.22%. I'm going to start cutting around April or so for my contests, which are in August. The scale at the gym -- the kind you step on like a weighing scale says I'm 24%. Please don't go by one of those scales.


Hib- Your kidding. Those BF% tests are so different! Will any of us really know what we are LOL...gosh what a mystery isn't it. I guess going by a trained eye is the way to go at times....?

[Sistersteel]

So it is high cal/carb day! YEAH.

Starting off with:
2/3c oats, 1/2 banana, 1tbsp brown sugar, 50g fresh blueberries, 1/4c raisins.
1 egg, 150mL egg white, and 7/8oz marble cheese, with ketchup.

Yestaurday I bought two new water jugs that hold 2L of water. They look like mini versions of the water bottles that go onto of the water coolers at work. They were $7 each, not bad.

Today I have my last training session with Dave. WE are doing back, and it will be my first time doing dead lifts so it should be interesting. My biceps are so sore today, which doesn't normally happen! So I am very happy about that. I really must get ready for school now, Hopefully I won't binge today. I have decided that I could either go to the bakeshop and buy two treats, or get large pack of reese peanut butter cups. Other than that I will just eat more oatmeal, fruit, and sweet potatoes.

Gotta run
SS

[Hibiscus09]

I guess going by a trained eye is the way to go at times....?

Yes -- definitely. The lady I'm seeing as a nutritionist and prepares people for for contests and has a lot of experience taking caliper measurements. I'd find someone that knows what they're doing, if you can, that can take a caliper measurement on you.

Happy Thursday! :)

[Sistersteel]

Thanks Jenny and Hibiscus!

I have decide to put the scale away for a few days. My monthly visitor has arrived and with it some bloating. So until everything is back to normal , I don't plan on stressing over my weight. I just want to eat extremely clean over the weekend, and do my cardio and chest.

WEll I have an Analytical Chemistry test tomarrow that I need to study for, Yuke!

Thanks for all the great support, keep it coming!
SS

[Sistersteel]

Hey

Just wanted to update everyone on my emotional state, lol. I'm bored and at school.

So all i really think about is this competition which is good, because I am past the depressed stage about the breakup. I have come to a place were I am content with being on my own, and just hope that one day Colin will forgive me. I have seen him a few times at the gym, and we talk a little, about how things have been. I miss him greatly, and wish that things had of gone differently but they didn't. I have told him everything that I feel, and can only hope that he will believe how sorry I am about what I did. He said he still loves me but is unsure of how he is truly feeling.
On a positive note, I am very happy about my training and diet. I am also very happy when I think about my future in the bodybuilding world. I realize that I am young and have time to find the right person. I enjoy not having anyone to distract me from my goals of becoming a competitive bodybuilding, I can be completely self centered and not worry about anyone else feeling, hehe.

Need to go to Biochem lecture now.
SS

[Sistersteel]

Yestaurday was the first day that I tried eatting just protein and veggies, it well very well, and was surprised that I wasn't that hungry.

Here is what I ate:
7:00- 1c. egg whites, 1/4c cottage cheese, 1c. spinach, 1tbsp Udo's oil

9:30- 3/4c cottage cheese, 100g broccoli, 1tsp Natural peanut butter

1:00- 6.125oz boiled chicken (in class)

3:45 - 120g tuna, 1tbsp relish, 1tbsp ultra low fat mayo (in class)

6:30- 5oz baked salmon, 150g broccoli, 1/2oz cashews

8:00- 1c egg whites, with cinnimon and sweetner, weird but needed a change

Calories Eaten Today
source grams cals %total
Total: 1211
Fat: 34 307 27%
Sat: 6 54 5%
Poly: 13 119 10%
Mono: 10 90 8%
Carbs: 31 114 10%
Fiber: 2 0 0%
Protein: 180 722 63%

I am trying to repeat that today. So far so good, but I am going out tonight with to watch a friends hockey game at 6:00 and won't be back until after midnight. I am worried about my will power to eat what I bring and not buy food. I think I will bring water of course, 4oz boiled chicken, some celery and maybe a protein shake just incase. I don't know the guys that well, so they will think I am crazy bringin food with me. I already told them that I wasn't drinking, which they are good about. I will let you all now how it goes.

Today I did abs and 25min of HIIT. I am also going to try and get in a 30-45min jog outside. I also want to practice my mandatories for 20min. All this must be done before 5:30!! Need to go for a nap first.

SS

[Sistersteel]

Ok here is what I ate yestaurday:

6:00- 270mL egg whites, 1/4c cottage cheese, 50g spinach
8:00- 1tbsp Udo's oil
9:00-120g tuna, 1tbsp relish, 1tbsp mayo
1:20-1/2oz cashews, 100g spinach, 5oz salmon
2:20- 1/2c cottage cheese, 1tsp. Natural peanut butter
3:00-4:00- One HOUR Jog (wasn't expecting to run for so long!)
4:20- 200mL egg white, 10asparagus spears, 1/3c oatmeal, 1tsp NPB
?-4oz chicken
?-garden salad with 3oz chicken from pita pit

Calories Eaten Yestaurday
source grams cals %total
Total: 1340
Fat: 39 351 28%
Sat: 8 69 5%
Poly: 14 130 10%
Mono: 12 106 8%
Carbs: 43 152 12%
Fiber: 5 0 0%
Protein: 190 758 60%

I went out to watch a friends Hockey game, and then went to his house to soak in the hot tub. Didn't end up gettin home until 5:00 in the morning!!!! But I brought my 4oz chicken, and then bought a garden salad with chicken from the pita pit. It was really nice to hang out with the guys, and they think it is awesome that i am training so intensely. They don't pressure me to drink, unlike my girlfriends.

So i only got three hours of sleep, but I had an awesome chest and shoulder workout at the gym. Had no problem benching 95lbs for 8 reps, time to increase the weight a little. The veins in my arms are definetly more noticable, and my chest (boobs) continue to get smaller and smaller.

Today i have eatten:

8:30- 270ml egg whites, 1/4c cottage cheese, 1tbsp Udo's oil, 1c spinach
11:20- 1/3c oats, 1tsp NPB, 3oz chicken
GYM - Chest, shoulders, abs, 30min on Xtrainer, 30min on stationary bike
3:15 - 3ox chicken
4:20 2oz sweet potatoe, 1/2oz cashews, 1/3c cottage cheese, 1.5tsp L-Glutamine

Later i will eat
6:30- 200ml egg whites, 59g spinach
8:30- 5oz salmon

Calories Eaten Today
source grams cals %total
Total: 1118
Fat: 38 345 33%
Sat: 6 56 5%
Poly: 15 134 13%
Mono: 12 108 10%
Carbs: 45 151 14%
Fiber: 7 0 0%
Protein: 139 554 53%

It is really weird because the last three days have been the lowest that my carbs have been, and I haven't had any cravings! It is amazing, I am really shocked, even with all the carido I have done. My calories were really low, but I wanted to keep my protein under 140g.

Tomarrow is leg day, and I want to bring my carbs up to 100g, protein 140g ,and fat under 30g.

I am getting way behind in my school work, need to really sit down and accomplish something.

If anyone has any comments I would love to hear them.
SS

[*Destiny*]

Doing Great SS! I think its awesome that you are able to go out and be around others who are drinking and maintain your will power. Shows you have great self control!! Anyway, keep up the good work. You are going to do great! Are you planning any updated pics anytime soon?

[Sistersteel]

Hey Destiny

Thanks for the support, it means alot to me! I am borrowing my aunts digital camera, and have taken a few pictures, but I am holding out until my tan is a little darker. Today was my first day back tanning. When I do take some decent looking ones I will try to post them, you may have to help me again, lol.

Today was my higher carb day.
This is what I ate and did today.

6:30 - 200mL egg whites, 10 asparagus spears
-1/3c. oats, 1tsp NPB

8:30- 200mL egg whites
-3oz sweet potato
-1tbsp Udo's

9:00-11:30 - Legs, 1 hour cardio, stretch

11:30- 3oz tuna, 1tbsp relish, 1tbsp mayo
-1/3c oats

3:00- 1/3c oats
4:00- 3oz chicken

5:30-6:15 - 45min cardio

6:15- 3oz chicken, 100g broccoli, salad

8:30- 3oz chicken, 100g broccoli

Calories Eaten Today
source grams cals %total
Total: 1261
Fat: 29 264 23%
Sat: 5 45 4%
Poly: 14 129 11%
Mono: 8 70 6%
Carbs: 94 326 28%
Fiber: 13 0 0%
Protein: 144 577 49%


Still low in cals, because I have cut back on my protein.

SS

[Sistersteel]

I was feeling very depressed yestaurday. Even though I had the day off school, I felt very tired and unmotivated which is unusual. I had to clean all my old horse tack so that I can take it in for consignment. I use ride horses competitively but stopped once I started college. I have about $2000 worth of equipment and the extra money will be really nice to have, since I am not working, and need money for supplements, suits, and the hotel.

I went to the gym around 4:30 adn worked Bi's and Tri's. I say Colin at the gym, and we went out for coffee after, but we were both tired and crabby, so the converstation wasn't great. WE didn't get mad at one another we are both just stressed and miss each other. Meeting at a dounut shop is EVIL it smells so good like sugar, and yummy things all around,but I didn't get anything and when I got home I had my egg whites and broccoli. I didn't end up getting out of the gym to 7:30, and had to eat my chicken while on the bike, hehe. Everyone was looking at me like a was crazy, which I am, but I hadn't eatten since 3:30 so i had too! I only ended up getting in 35min of cardio, because too many people were talking to me, which isn't normal.
I also had to drive and hour away to drop off my cross trainer today, so that a technician can look at it and tell me what is wrong with it, so no cardio at home.

Here is what I ate my nutritional breakdown
Total: 1253
Fat: 26 236 20%
Sat: 4 39 3%
Poly: 13 120 10%
Mono: 7 61 5%
Carbs: 103 367 32%
Fiber: 11 0 0%
Protein: 138 552 48%

Today Feb 9/05
Is a low carb day. I came to school early to use the gym here, which I hate and did 20min of HIIT plus 5min warm up and 5 min cool down. I learned that I don't have my 5 hour lab today, so I came all the way here for one lecture, but atleast I got in the HIIT. I am going to another gym to do another hour of cardio and a huge ab session. I haven't decided if I want to go to my gym or a closer gym. I am gettin slightly sick of chicken and egg whites, so I am going to buy a few lean steaks, and some lean ground chicken. Other that that my craving have been pretty subdued. Tomarrow is my high cal day, I am going to increase my servings of oats, and sweet potato, add in some blueberries, and maybe allow myself a little chocolate, maybe. Tomarrow is back and rear delts, and I am looking forward to it.

Sorry so long
SS

[sillyvent]

Haha Chicken On The Bike- Gotta Love That. Are You Using A Fat Burner Yet??
Seriously People Love To Talk To Me When I'm At The Gym- Invest In An Mp3 Player- It's Great For Pretending You Can't Hear Them Or Not Notice Them! Haahaa! Althought Those Determined People Will Still Bother You. Rear Delts- My Fav! :) Looking Good With The Diet Girl! Keep It Up- You'll Have Those Days With No Energy And No Time For Even Yourself- There's Better Days Coming! :)

[Sistersteel]

Sigh...

Thanks sillyvent for the uplift. I usually listen to my disc men, but definetely need an Mp3 player! I have started taking a fat burner called T2. It dosen't give me the jitters that others have, but I don't really notice any side effects. But I have really cut the carbs, and cals, but am never hungy or have cravings?

Today was a really low carb day. I got in my 20min of HIIT then went to my old gym and did another hour of LI cardio.

Here is what I ate today:

6:30- 1 whole egg, 150mL egg whites, 60g spinach
7:45- 1 tsp Natural peanut butter

9:30- 4.125oz tuna, 1tbsp relish, 1tbsp mayo

12:15- 1/2oz cashews before hour cardio

2:00- 3oz chicken, Salad, with 2 tbsp fat free italian dressing

4:00- Salad with 3oz chicken, 2tbsp fat free italian dressing, 1/2oz cashews

6:00- 200ml egg whites, 60g spinach

8:00- 5oz chicken

[Sistersteel]

opps here is the breakdown

Calories Eaten Today
source grams cals %total
Total: 1027
Fat: 30 273 28%
Sat: 7 62 6%
Poly: 6 57 6%
Mono: 13 121 13%
Carbs: 35 104 11%
Fiber: 9 0 0%
Protein: 146 584 61%

Tonight I am going to buy tuna it is on sale, for $0.50 a can, I am going to buy 30 cans!!!!

SS

[Ivey_Itch]

hi there! Your journal and pic look great! I've been following, just get busy and don't have time to post! Keep up the great work! how much do they charge you for tuna canned regularly?? It's usually 50 cents a can down here all the time.. but then again i'm from Alabama..land of the broke ;)

[Sistersteel]

So today at my gym there is this personal trainer who has this add up on the bulletin because he want to start a cliental of women looking to compete it fitness and figure. I was putting up cards to advertise my up coming show,and he asked me what they were. I told him I was dieting down for a Natural bodybuilding contest. He asked me how much i weighed and how much I wanted to come down. I told him I still had 10lbs to lose, and he starting telling me how hard it is for soemone my age (20) to get that lean, and how even as a lightweight it is hard to keep the muscle. Basically he was really discouraging and didn't give me one piece of advice or motivation. F-ing prick, is what I say. I don't care what my age is, I will be ready for this competition, I will get lean enough, and I will show him what I friggin idiot he is!!! So that made me really mad, and helped me get through my cardio. I don't care if I have to get up at 4:00 in the morning to get all my cardio in and get my school work done, i WILL DO IT. NOTHING and NO ONE will stop me now!

Plus when I got home I realized we had no chicken for me to make for tommarrow and had to beg my mom to go buy some so that I could study and finish typing up my analytical chem lab.

On the plus side the gym wasn't busy today so I practiced my poses there, and today was my high cal day and I didn't binge. I was just about to eat a slice of lasanga when I thought HELL NO this isn't going in my body and threw it out. Instead I grabbed some cottage cheese. Today I had more oatmeal then normal, and bought a really tastey expensive protein bar, instead of a chocolate bar, and bought a 6" sub with chicken and lots of veggies. Normally I would scarf down two chocolate bars, and go to the bakery and buy some desserts there to. I am proud of myself.

Tomarrow I get my cross trainer back, HORRAY!!!!! Then I won't have to go to the gym two times a day.

Well I really have to get back to my homework.

Ivey_Itch- I loved your quote!!! And tuna is normally a dollar a can up here in Canada.

SS

[Jennifer-Lynn]

What an IDIOT - 20 years old huh? I don't think so!!!!

BTW, great job with controlling the foods today, pat yourself on the back - Smile - Awesome!

[Ivey_Itch]

You show them! :D let it be fuel for your fire!!!! and then BURN THEM! Good luck!! Good Luck!!! $1 a can!! Holy moly!!! i'll never complain again!

[Sistersteel]

Thanks so much for the support, it means the world to me at this point in time to know that there are people who care and believe in me.

Gotta Study
Thanks again
SS

[Hibiscus09]

Just checking in on you! Happy Saturday and have a great Valentine's weekend. :)

I went to college when I was 36 years old and graduated at 40. I'm so glad I haven't had to say "gotta study" in the last few years. :D I may go back to get my Masters eventually and torture myself some more. :eek:

[*Destiny*]

Hey SS,

Don't let that guy discourage you. You are totally correct that he was an f-ing idiot!! Good job on avaoiding the lasagna. You are doing great, especially considering how much other stuff you are dealing with right now (school, your breakup, etc). Keep up the positive attitude!!

[Sistersteel]

Once again my emotions are in overload right now. Yestaurday was a total rollar coaster of emotions. I am not going to go into details, but in the end everything worked out better then expected. My diet went all to hell, I ate three chocolate bars in less then 10min slept for three hours woke up ate another chocolate bar, ate oatmeal with tons of brown sugar! I was so depressed and felt ready to give up on my competition and school. THANK GOD things worked out and now I am back in the saddle. I got up this mornign and did 45min of cardio, and later I will do another hour, and abs.

My diet this morning has been good, and I have started on my homework.

Thanks Hibiscus and Destiny for being so supportive, it means the world to me at this point in time. I won't give up and I will work harder then ever at both my competition prep and school.

SS

[Sistersteel]

Woke up and did 45min of cardio

8:50- 200mL egg whites, 1c spinach, 1/4c cottage cheese, 1tbsp UDO's
11:30- 2 oz chicken, 3/4c cottage cheese, 1/2oz cashews
1:40- 5.5oz grilled chicken, 1 plain rice cake with 1tsp Natural PB

1 hour nap, then 1 hour cardio, stretch and abs

4:40- 200mL egg whites, 10 asparagus spears

7:30- 6.75oz baked chicken, 100g green beans, 2 cherry tomatoes, 2oz zucchini, and 1oz red peppers

Calories Eaten Today
source grams cals %total
Total: 1295
Fat: 38 346 28%
Sat: 8 75 6%
Poly: 15 132 11%
Mono: 13 114 9%
Carbs: 35 117 10%
Fiber: 6 0 0%
Protein: 188 752 62%

The protein and fat content was too high, but not bad. Just need to make my chicken portions smaller.

I have an abcess in my front tooth, and I am on peniciilan to try and get rid of it, but i am having a reaction to it, and my entire body is itchy, it is driving me mad. I have a rash all over my legs, and part of my back. It sucks big time.

Well I need to go study some more.
SS

[*Destiny*]

Hey SS,

Happy Valentine's Day to you as well! I am sorry that you are having a rough day and bad weather on top of it. Yuck, I hate cold weather! How is your tooth? I hope its feeling better and I hope the skin reaction went away too. You poor thing! I hope your day improves. Good luck on your test. I am sure you will do great on it. You are doing great and everything is gonna be so worth it when you do awesome at your competition (which I know you will). *Smiles*

-Destiny

[Sistersteel]

Destiny- Thanks for the support and interest. I am now on a new antibiotic, but the rash is getting worse, now there are visable bumps all over my legs! It is driving me crazy and gets itchier at night. I did really good on my biochem test 52/55, and I think I did pretty good on my pharmaceutics test I had today.

Today I only did 1hour 20min of cardio but I had a really good leg workout. I had to wear pants due to this awful rash. My diet was good today but I was constantly hungry.

6:00- 200mL egg whites, 10 asparagus spears, 1/4c cottage cheese
9:30- 100g lean ground turkey, with onion, mushroom, and cherry tomato
12:00- 4oz tuna 1tbsp mayo, 1tbsp relish
3:00- 3oz boiled turkey meat, 1 rice cake with 1tsp Natural PB
6:00- 3.5oz. chicken, 1c. spinach, 2oz grilled red peppers, 2oz zucchini, 1tbsp Udo's oil
9:00- 1 rice cake with 1tsp NPB

Calories Eaten Today
source grams cals %total
Total: 1145
Fat: 39 352 32%
Sat: 6 55 5%
Poly: 15 134 12%
Mono: 9 77 7%
Carbs: 46 140 13%
Fiber: 11 0 0%
Protein: 148 594 55%

Tomarrow I will be working bi's and tris and think I will up my carbs to 60-70g. I was so tired today.

SS

[Strivin]

Hi SS
Thanks for all the support.
Sorry to hear about the rash, hope that improves soon. Just wanted to drop a line to let you know I've read your journal and I think your pretty gutsy and a real go getter.
Cheers
Grace

[Hibiscus09]

Yikes! An abcessed tooth and a reaction to the penicillin. That sucks. :( I hope all of that gets better soon. Excellent job on your tests!

I'd be a little wary about exercising while I'm taking penicillin for an abcessed tooth. Did you ask your doctor if this was okay? I'm not sure it would do anything, but it could effect something.

[Sistersteel]

Yestaurday I did my two hours of cardio, 1.5 hours on the cross trainer and a 30min run in the rain! It wasn't raining when I started out! Had an awsome bi and tri workout, really pumped, and the veins are really showing!

Here is what I ate:
6:00- 3tbsp(uncooked) cream of wheat, 200ml egg whites, 10 asparagus spears, 1/4c cottage cheese
9:00- 100g lean ground turkey, 1/3c oatmeal(pre-workout)
12:00- 3oz boiled chicken, salad, (post workout)
3:40- 3.5oz boiled chicken, 100g broccoli
6:00- 4 hard boilded egg whites, 3oz tuna, 1/5tbsp relish, 1/2tbsp ultra low fat mayo

Calories Eaten FEB15/05
source grams cals %total
Total: 1156
Fat: 22 200 19%
Sat: 3 29 3%
Poly: 4 39 4%
Mono: 5 42 4%
Carbs: 88 296 27%
Fiber: 14 0 0%
Protein: 145 581 54%

I have switched over to caffineted green tea, to help give me some extra energy. I haven't been sleeping good lately, thinking about the competition, Colin and school. Eventually this is going to take a toll on me, so I need to figure out a way to get a full night rest.

SS

[Sistersteel]

Today is a really low carb day, with only cardio and abs. Today I am burning a CD of all the songs that I am thinking about using for my posing routine. Here is a list:
Christin Aguileria- Fighter, Beautiful, Can't hold us down
Pink - 18 wheeler
No Doubt- Just a girl
Flash dance - What a feeling
Eurythmics - Love is a stranger, Sisters are doin it for themselves, Sweet dreams

If anyone else has some suggestions I would love to hear them!!!

I have already done 1 hour of cardio so only 1 more to go!!!
I have a DNA techniques practical test, so that should be interesting.
Hoping to see Colin at the gym tonight.

Here is my mela plan for the day, I have already ate the first two meals.
6:00- 1c egg whites, 8 asparagus spears, 1c spinach, 1/4c cottage cheese, 1tbsp UDO's oil, yuk
9:00- 3.25oz baked turkey tenderloin, 100g broccoli, with mustard
12:00- 125g lean ground turkey, raw veggies
3:00- 3oz boiled chicken, 0.5oz cashews, raw veggies
6:00- 3 oz boiled chicken, 100g green beans

Calories Eaten Today (FEB 16/05)
source grams cals %total
Total: 1067
Fat: 39 355 35%
Sat: 6 52 5%
Poly: 13 117 12%
Mono: 9 81 8%
Carbs: 29 81 8%
Fiber: 9 0 0%
Protein: 143 573 57%

Hopefully I can stay strong and not give into any cravings. I will be pretty busy today so that helps. Tomarrow is high carb day, so extra oatmeal, and sweet potato, maybe some strawberries!

Off to school,
SS

[Nyladigm]

ooh, ooh, what about that new gwen stefani song ....if I were a rich girl?

I heard it yesterday on the radio...its got a good beat and you have No Doubt on your list so I thought that might work.

[Sistersteel]

Nyladgim - Thanks for the suggestion! i have Gwen Staffani's Cd and there is one or two songs on there that are good. Rich girl might be a little too fast, I need time to hold the poses. It is an awesome CD to do cardio to.

So I did another 40min of cardio for a total of 1 hour 40minutes. I has to add in an extra meal at 8:00- 200ml egg whites, I was starving

So here is my new nutrition stats:
Calories Eaten Today
source grams cals %total
Total: 1167
Fat: 39 355 33%
Sat: 6 52 5%
Poly: 13 117 11%
Mono: 9 81 7%
Carbs: 29 81 7%
Fiber: 9 0 0%
Protein: 163 653 60%

I had to drink extra crystal light, and diet coke today to overcome the cravings. I felt really weak, and light headed. I also had a very short temper and snapped at my mother for leaving desserts on the kitchen table. Plus tomarrow is my high carb day and all I can think about is oatmeal and sweet potatoes!!!! I can't wait to eat carbs tomarrow!!!!
Plus today i didn't get to burn my CD because my friend had a bad day and didn't want to do it, but tomarrow she is flying out to BC so I am not sure how I am going to get it burned for this weekend?

I feel like all I can think of is Colin, school, food, cardio, posing, weights, and it is driving me insane, I just want to sleep for one night without thinking so much!

I have a few questions that people may beable to answer for me...
1. Is it ok to eat mustard with my chicken, or should I cut it out?
2. Should I take a fiber supplement, to help keep me regular?
3. Should I cut out the cottage cheese, and fat free milk? I only use the FF Milk in my oatmeal, and cottage cheese for my egg whites?
4. Should I cut out the crystal light, diet coke and sugar twin?
5. Should I buy and drink distilled water, instead of my well water?

Any suggestions would be greatly appreciated.
SS

[aprilai]

i'll answer a few of your questions ^_^

2. Should I take a fiber supplement, to help keep me regular?

of course. being irregular is a pain...if you can then buy physillium husk, but personally for me that is too much money, so i get metamucil instead.

3. Should I cut out the cottage cheese, and fat free milk? I only use the FF Milk in my oatmeal, and cottage cheese for my egg whites?

i remember msfit advocating to cut out dairy when you're cutting. other people might give a more informative response.

4. Should I cut out the crystal light, diet coke and sugar twin?

if you miss the coke flavor you can buy the da vinci syrup. they have coca cola flavor. poor it in a club soda and it's even less cal than diet coke.

5. Should I buy and drink distilled water, instead of my well water?

try buying water purifiers and refill water in a reusable container.

[Ivey_Itch]

Depending how far out you are depends on what you need to cut i'm pretty sure. If your still a good ways away, keep the mustard. Limit the dairy if possible, or start winging yourself off of it. The way I look at it, diet cokes and crystal light are a HELL of alot better than junk food..so if you have a craving, have it! I might suggest you take a night off if you can, and soak in the tub with some relaxing music, phones off, candles lit... just RELAX.. you need a nice break..you deserve it.. Clear yourmind if you can!! it's not easy, but sometimes you have to make time for you! :)

[Sistersteel]

Aprilai- Thanks for the info, I am going to go buy a fiber supplement today. I think I will cut out the dairy at 6 weeks out. I will also look into getting a better source of water without so many minerals.

Ivey_Itch- I agree with you 100%. Tomarrow is my day off from cardio and weights and I am going to really enjoy it. Plus it is my last day of school before break, so I can really relax Friday night.

So last night I could not sleep because all I could think about was how I get to eat oatmeal and fruit in the mornign. I was waking up every hour to see if it was time to eat yet. Pathetic I know, but I absolutly love oatmeal especially with fruit! Today I am going to do some shopping. I want to buy soem mango bodybutter and Vanilla scent from the bodyshop. Go tanning, and buy a fiber supplement. I think I will also buy a protein bar, yummy!

Gotta go to class
SS

[Sistersteel]

So today was suppose to be my day off of everything but instead I made it yestaurday. I just didn't have the motivation to go to the gym or do cardio. I needed a break from thinking. I even ate some desserts, and chinese, and din't feel guilty at all, until the bloating started, haha.

But today had been awesome, my energy is up, my spirits are up and I am feeling motivated. I can't sleep well do I woke up at 4:30am and did half and hour of cardio. I though I had school from 8:00-5:00 so made food for the whole day but then one of my teachers didn't show so I got out at 11:00! Great way to start off my reading week. I went to the gym and had an awesome back and shoulder workout. I am really starting to see the cuts coming out in my shoulders. I am getting so excited, I need to send in my entries within the next few days, and put together my posing routine!

Here is what I did/ate today:

30min cardio-300cal burned

5:30- 200mL egg whites, 1/4c cottage cheese, 8 asparagus
1/3c oats, 1tbsp Udo's

9:00-4oz boiled chicken, 3oz green peppers

11:00-12:30- Trained back and shoulders, abs

12:30-4oz tuna, 1/3c oats

2:00-3:00- 1 hour on cross trainer - 728cal burned

3:30-4oz boiled chicken, 100g broccoli, 1tbsp Udo's

5:00-5:30- 30min of cardio - 300cal

6:30-1c egg whites, 3oz baked potato

Calories Eaten Today
source grams cals %total
Total: 1331
Fat: 39 348 28%
Sat: 6 53 4%
Poly: 22 201 16%
Mono: 9 77 6%
Carbs: 72 230 19%
Fiber: 14 0 0%
Protein: 162 646 53%

Calories burned based on cross trainer at home - 1328cal

I have decided to cut out the Natural Peanut butter, and just use Udo's oil. I think I will cut back to 1tbsp a day, because it is so high in calories. If I am still craving fat I will add in a teaspoon. I have also decided to keep in 1/4c fat free cottage cheese for my morning egg whites, but may cut it out in a week or two.

Yestaurday i went to the bodyshop and bought coconut bodybutter,coconut and mango lip butter and some vanilla oil, UMMM everything smells so delicious! I also bought some Fiberiffic, to keep me regular.

I am thinking of changing my fat burner (thermogenic) but I don't know what to. If anyone has any suggestions please let me hear them.

Oh yeah today I actually got my mom to do some weights. She was so pathetic, and I thought she had the 5lbs and it was only 2.5lbs!! Oh well at least it is a start. Plus she is eatting much healthier too!! Now for my dad!

SS

[Sistersteel]

7 WEEKS OUT!!!!

5:30- 1/2c oats, 1c egg whites, 1/4c fat free cottage cheese, 1tsp Udo's oil

7:00- Chest workout with Dave, and 1 hour cardio - 460cal burned

10:30- 4oz boiled chicken, 1/3c oats

12:30- 1tsp Udo's, 100g broccoli, 5oz salmon

4:00- 3.5oz boiled chicken

7:00- 140g salad(lettuce, cherry tomatoe, green onion, cucumber, green peppers) 2tbsp Catalina dressing, 90g baked Cod

9:00- 1tsp Udo;s 1c. egg whites

Calories Eaten Today
source grams cals %total
Total: 1182
Fat: 27 241 22%
Sat: 3 31 3%
Poly: 12 110 10%
Mono: 5 48 4%
Carbs: 63 215 20%
Fiber: 10 0 0%
Protein: 159 634 58%

I didn't get in my other hour of cardio because I spent the day with Colin.
My chest workout was awesome, we did 30rep set were you drop the weigh for every 10reps. Man it was agonizing! but I love the intense burn you get from the high volume.
I am meeting with Linda Tuesday night to put together my routine. I am very nervous. I hope everything goes smoothly, because I have no idea how to put this routine together. I also need to order my suits, send in my entries and book my hotel room.

Well I must jump on my cross trainer now, and get in my first hour of cardio. Colin and I may be going to the gym together today, hopefully all works out. I could really use a partner especially for my drop sets.

SS

[Hibiscus09]

Looks like you're doing great!! :) Sounds like you and Colin are getting along better. That is good. Have you decided what color suits you are going to get or where you will be ordering them? I love shopping. LOL

[krys]

This is gonna be a silly question sistersteel but I assume you are familiar with Pauline Nordin?

http://www.bodybuilding.com/fun/pauline.htm
http://www.paulinenordin.com/

Saw your posts and thought of her.

k

[Sistersteel]

Hibiscus- Me and Colin are doing great at the moment, we went to the gym yestaurday and had an awesome workout, he really pushed me, which is exactly what I needed.
I am definetely buying a black suit, and either red, or blue? I heven't decided I will see what Linda thinks.

krys- yes I have heard of Pauline Nordine, she is by far my farvorite female bodybuilders out there because of she is natural. I really like her articles and attitude towards bodybuilding.

Today i did 1.5 hours cardio - 900+cal burned
Practiced posing for 20min- Need to increase this!!!
Awesome leg workout with lots of drops sets, and 30rep sets. Dave and I have decide to start throwing in the high volume in hope that it will help me lean out quicker.

I ate clean all day, but too much, I think because my monthly visitor has arrived, I am hungry all the time and am having insane sugar cravings. I just want to run to the bakary and buy brownies, and macaroon madness bars!!! Grrrr I really want sugar!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!! but I know if I give in a little I will completely fall off the wagon. I am ever so tempted to move my last cheat day up to today instead of thursday.

Here is what I are Sunday FEB 20/05

7:30- 1c egg whites, 1/4c cottage cheese, 1/3c oats (pancake) 50g blueberried, 50g raspberries

10:30- 4oz baked turkey, 3tbsp(dry yield) cream of wheat

2:00- 3oz baked sweet potato, 3.5oz baked turkey

4:30- 6 hard boiled egg whites, 2cup green and yellow beans

7:00- 4oz tuna, 1tbsp relish, 1tbsp light mayo

9:00- 1sc IsoXP shake (45g protein, 100% whey isolates)

Calories Eaten Feb.20/05
source grams cals %total
Total: 1426
Fat: 18 160 12%
Sat: 4 35 3%
Poly: 6 50 4%
Mono: 5 48 4%
Carbs: 98 361 27%
Fiber: 7 0 0%
Protein: 204 818 61%


I just bought the IsoXP chocolate protein powder. I was hopin that this would curb my chocolate cravings, plus it is 100% isolates, and I am only going to take it when I have to. I will cut it out when a get closer to the comp. I also bought Triflex which contains 500mg glucosomine, 400mg Chondroitin Sulfate, and 300mg MSM. So I ended up spending close to $100, opps when my funds are already low.

SS

[Sistersteel]

I am not going to lift today because my chest is sore from Saturday and my legs are sore from yestaurday. But i still need to do a solid 30min of posing practive and 2hours of cardio. Tomarrow I meet Linda Battaglia and put together my posing routine. Very nervous, and excited, I can't wait to get it put together so I can start practicing.

My dad is faxing in my entry forms so there is no going back now!

[Ivey_Itch]

Hey,
I have a question for you, because i'm an idiot at these sorts of things ;) but should your calories be this low at 7 weeks out? I though you only dropped them down a good deal like the last 2-3 weeks or so? I mean, i though you'd be more in the 1500 range at least? I'm NOT criticizing you, i'm just curious, because i'm hoping to compete one day :)

[Sistersteel]

Ivey Itch-
I agree with you 100%, the last few weeks I have been stressing because I am not dropping the weigtht, but I have been leaning out, so i starting trying to drop the calaories and carbs to get my body to respond, But...

It hasn't and I am still 120lbs. Grrr, but after looking back at my diet over the last few weeks and looking at sample pre-contest diets in Oxygen I have decide to bring my calories back up to 1300-1500, depending on my carb intake. I am still doing 1-2hours of cardio a day, but an going to try and cut back on the Low intensity and increase my HIIT.

My craving have been insane the past few days and I believe it has to do with my low calories, and PMS. I have decided to keep Nitro-tech bars, and chocolate protein powder in my diet atleast for a few more weeks. Nitro-tech bars contain no sugar, and the ISOXP powder has 45g protein per scoop and is 100% whey isolates. I will make this a post workout meal. Hopefully this will reduce my sugar cravings.

Here is a sample of how my carbs will cycle:

Day 1- 4 meals with complex carbs, 2 with just veggies.
Day 2- 2 meals with complex carbs, 4 with just veggies.
Day 3 -4 meals with complex carbs, 2 with just veggies
Day 4- 1 meal with complex carb, 5 with just veggies
Day 5- 5 meals with complex carbs, 1 meal with just veggies
Day 6- 2 meals with complex carbs, 4 meals with just veggies

My complex carbs will be 1/3-1/2c oatmeal, 3tbsp(dry yield) cream of wheat, 3oz sweet potato, 1/2c brown rice. And I get at least 140g protein a day if not more.

Let me know what you think of this plan...
Thanks
SS

[bscrusher]

do you lift weights at all?

[Ivey_Itch]

Ivey Itch-
I agree with you 100%, the last few weeks I have been stressing because I am not dropping the weigtht, but I have been leaning out, so i starting trying to drop the calaories and carbs to get my body to respond, But...

It hasn't and I am still 120lbs. Grrr, but after looking back at my diet over the last few weeks and looking at sample pre-contest diets in Oxygen I have decide to bring my calories back up to 1300-1500, depending on my carb intake. I am still doing 1-2hours of cardio a day, but an going to try and cut back on the Low intensity and increase my HIIT.

My craving have been insane the past few days and I believe it has to do with my low calories, and PMS. I have decided to keep Nitro-tech bars, and chocolate protein powder in my diet atleast for a few more weeks. Nitro-tech bars contain no sugar, and the ISOXP powder has 45g protein per scoop and is 100% whey isolates. I will make this a post workout meal. Hopefully this will reduce my sugar cravings.

Here is a sample of how my carbs will cycle:

Day 1- 4 meals with complex carbs, 2 with just veggies.
Day 2- 2 meals with complex carbs, 4 with just veggies.
Day 3 -4 meals with complex carbs, 2 with just veggies
Day 4- 1 meal with complex carb, 5 with just veggies
Day 5- 5 meals with complex carbs, 1 meal with just veggies
Day 6- 2 meals with complex carbs, 4 meals with just veggies

My complex carbs will be 1/3-1/2c oatmeal, 3tbsp(dry yield) cream of wheat, 3oz sweet potato, 1/2c brown rice. And I get at least 140g protein a day if not more.

Let me know what you think of this plan...
Thanks
SS


Hey! Keep in mind i've never competed or anything, but i've just read a lot of journals and stuff like that. I think it's probably good to up the calories, because for one, if you this low now, where will you go from here? You know what I mean? Like at 4 weeks out, if you haven't "dropped" anymore, you can't really function on 800-900 calories, which would be about what you would have to drop to if you were eating 1000-1200 now. I think upping the calories will make your mood, cravings, and weight lose better. Another thing, judges don't know how much you weight, do they? I thought they just judged your body and didn't know your weight. I'm not sure about this.. if this is the case, i wouldn't even worry with the scale, i'd just monitor the body fat. Oh yeah, and back to the calories, maybe your not "losing" because your body is in starvation mode? Your doing a bunch of cardio, and your burning off almost everything your eating, so your not getting hardly any calories. I think if you up the calories, like you plan to do, you'd benefit more. BUT then again, i've never competed or anything, so this is all just my opinion. Do you have a nutritionalist helping you? If not, maybe you could find someone online who's competed and they could help you with your questions about the diet and stuff. I really wish I could help more! The only thing I'm wondering about with the protein bars, is do they contain any hydrogenated oils? If they do i'd definately cut them in 2 weeks or so. Cottage cheese and splenda always got me through sweet cravings.. or chocolate protein shakes like your having :) Good luck!

[Sistersteel]

Bscrusher-

Yes I do lift weights, I was keeping thing realitively heavy with reps between 6-12, but have since switched it up to higher reps sets, to help me lean out. I don't post my workouts because I am very happy with them and don't feel the need to. But since you asked I will post them, but they change on a weekly basis if I feel the need.

Day1 Chest/Delts

Bench - 12 reps (15lbs per side)
10 reps (20lbs per side)
8 reps (25lbs per side)
12/12 reps (15lbs per side/5lbs per side)
May repeat the drop set, if I feel the need to.

Incline DB press (super slows)
2 set 12 reps, 25lb dumbells, negatives count to 5
2 set 10 reps, 30lb dumbells, negative count to 5
12/12 reps (25lbs/15lbs)

Machine press
3 sets 10/10/10reps, 65lbs/45lbs/30lbs

Arnold press
12 reps 12lbs dumbells
10 reps 12lbs dumbells
8 reps 15lbs dumbells
6 rep 15lb dumbells

Lateral/front raises (lift out to sides, then bring to the front, and repeat)
3 sets 10 reps 8lbs dumbells

Day 2 Legs
Leg press
12reps 180lbs
10 reps 270lbs
8 reps 360lbs
2 sets 12/12 reps (180/90lbs)

Close stance hack squats
4 set 10/10/10 (60/40/20) and may do extra set with not weight
* last 10 reps are super slow, and finish off with partials

Lying Hamstring curls
3set 10/10/10 (60/50/40)
* Last reps someone pushes down while I resist

Seated calf raise
4 set 15-20reps (45lbs plate)

If I really want to torture myself I will do drop set on the leg extension.

Day 3: Back, and delts
Bent over barbell rows
12 reps (50lbs bar)
10 reps (60lbs bar)
8 reps (70lbs bar)
6 reps (80lbs bar)
12/12reps (60lbs bar/40lbs bar)

Wide grip lateral pulldowns
12 reps (60lbs)
10reps (70lbs)
8 reps (80lbs)
2 sets 12/12 (60lbs/50lbs)

Straight arm pulldowns
3 sets 12/12reps (60lbs/50lbs)

Back extension: On exercise ball, holding bench (also target glutes)
4 set 15 reps
* may also include weighted back extension

Bent over lateral raises to target rear delts
3 sets 12rep (8 or 10lb dumbells) don't like to go heavy, more important to keep form

Seated side lateral raise
3 set 12/10/8 reps (8lbs/5lbs/3lbs) The weight may seem light but the burn is very intense!


Day 4: No weight just cardio and abs
-cable cruches (110lbs)
-hanging leg raises
-incline reverse crunches

Day 5: Bi's and Tri's
Cable press downs
12rep 60lbs
10rep 70lbs
8 reps 80lbs
12/12 (60lbs/50lbs)

Close grip smith press
12 reps (20lbs per side)
10 reps (25lbs per side)
8 reps (30lbs per side)
6 reps (35lbs per side)
12/12reps (20lbs per side/15lbs per side)

Super set: Dips on bench with feet raised and 25lbs plate/ Dumbell kickbacks
3-4sets 10 reps of dips, 10reps kickbacks(5lbs dumbells)

Seated dumbell curls
12 reps (12lbs dumbells)
3 set 10 reps (15lbs dumbells)
12/12reps (12lbs/10lb dumbells)

Standing EZ-Bar curls
12 reps (5lbs per side)
10 reps (7.5lbs per side)
8 reps (10lbs per side)
6 reps (12.5lbs per side)
12/12reps (30lbs bar/ 20lbs bar)

Concentration curls
3 set 10reps (15lbs dumbell)

Forearm curls

Day 6: Cardio and abs

Day 7 Nothing

I don't always stick to these exercise, and I don't always do them in that order. If I am really sore from a workout I will take a day or two off until I feel recovered, I make sure each muscle group (except delts) get 7 days off. I also take 1tsp of L-glutamine 4 times a day, especially after my workouts and before bed.
I am planning on trying a power lifting program after my competition to really increase my strength and muscle mass. I will stick to things like bench, squats, clean and press, deadlifts and shrugs, and will decrease the times I workout in a week.
Until then thought I am sticking with the higher rep sets, and really focusing on the burn in every set. My goal is to get lean enough to step on stage, and I know I may lose some muscle in the process, but it is all part of the game!

SS

[Hibiscus09]

I have been stressing because I am not dropping the weigtht, but I have been leaning out, so i starting trying to drop the calaories and carbs to get my body to respond, But...

It hasn't and I am still 120lbs.

That's a good thing, SS! Holding onto your muscle and dropping bodyfat is ideal! :D

You're doing great!

[Sistersteel]

Ivey_Itch- I believe you may be right, so the calories go up starting today! The competition does have weight classes, because it is bodybuilding not figure or fitness. There is lightweight, under 115lbs, middle weight 115-125lbs and heavy weight 125lbs plus. I should be a lightweight.

Hibiscus- Thanks for the encouragement!!!

SS

[sillyvent]

ss- don't worry about the weight aspect- worry about the bf. i haven't lost a lb in over 2 weeks but I swear my pants do not fit anymore! doing great girl

[Sistersteel]

I meet with Linda Tuesday night. She was awesome, so nice, down to earth, and encouraging!! We are going to meet every Saturday up to the competition to work on my poses and posing routine! I am so pumped! She also looked over my diet and told me to cut out cottage cheese,and Natural peanut butter, but to add in more carbs, like rice cakes, baked potatoes, yams, brown rice. She said my calories should be up around 1500 and I can cycle between 1200-1500, but only changing the carbs and leaving the fats low, and protein aroung 150g. And she wants me to add in 1/2banana in the morning!!!! and I can have salsa!!!! That was the best part of the night.

I have gotten alot done in the last few days, sent in my entries, booked my hotel and .... bought two posing suits!!!! One is black and the other is wet look Royal blue! They are a size small and just fit, so I figure in 6 weeks time they should be perfect.

Yestaurday I took $1800 worth of horse equipment to the consignment shop. Now I just have to hope everything sells so I can get some money.

Yestaurday I did 45min of cardio in the morning and 30min of posing, and I worked back and shoulders last night. It was a really intense, focused workout, and I had so much energy! I also did 1 hour of cardio and stretched after. Finally did the SPLITS!!!

Here is what I ate
7:00- 1c egg whites, 1tbsp ketchup, 1/2c oats, 1tbsp Udo's
9:30- 3.5oz chicken, 3oz baked potato
12:00-3.5oz chicken, 1/2c squash, 2 plain rice cakes
3:00- 3oz grilled chicken, salad, balsamic vingerette
5:00-1c egg whites, 1/4c salsa, 1 cheddar rice cake
8:30- 1sc. ISOXP
9:15- 1 cheddar rice cake, 100g broccoli

Calories Eaten FEb 23/05
source grams cals %total
Total: 1457
Fat: 28 254 19%
Sat: 5 44 3%
Poly: 13 120 9%
Mono: 7 67 5%
Carbs: 102 377 28%
Fiber: 7 0 0%
Protein: 185 739 54%

Today I have done 45min of cardio and have another 1hour 15minutes. I will practice my mandatory poses for 30min and my routine for another 30minutes. I also need to go tanning. At the gym I will work forearms, traps and abs and do cardio. I also really need to get started on some homework!

SS

[Ivey_Itch]

Yeah! More calories! I know your happy!

[someday]

rice cakes are not comparable to yams....stick with the yams & brown rice for staples and use the rice cake as a treat. you need energy to fuel your workouts. rice cakes are quick burning.

don't forget...your body is getting leaner even if you aren't losing weight. you want to maintain your muscle mass. sounds like you are fairly close to your competition weight and there are so many tricks to lose that last few pounds...try not to stess, i'm sure you'll be ready. :)

[Sistersteel]

Thanks for the encouragement!

Someday- I am 1 day away from 6 weeks out. I will try to stick with the yams, and brown rice for my main complex carbohyrdates and only have the rice cakes as treats.

Today is my first day off cardio in a while, I feel like my joints need a day of rest. I am going to work chest today at the gym, looking forward to it greatly. I also need to get work on my posing routine so that when I meet with Linda I have something to show her. I have been tired lately, and taking naps. I am also always cold, probably because my bodyfat is becoming so low.

I will post my food later tonight
SS

[angeleye]

What do you think is the greatest benefits to tracking your nutrient stats as detailed as you do? I dont right now and dont know if this will have long term disadvantages. I only record my food and keep the ratio of P/F/C and total Cal. Also, how are you liking "whatcha see"? Do you feel on point or are there areas that are driving ya crazy?

[fittgrrl]

Enoyed reading your journal. This weekend I will be 16 weeks out from my show (all natural bb) so I will keep a close eye on your journal for tips and info on what to expect as I get closer to the show.
Good luck! Keep up the good work!

[Sistersteel]

Angeleye- In the off season I only recorded what I ate, but never figured out the nutritional breakdown. Now I wish I had of, because I was focusing too much on protein intake and not enough on the fat and carbs. i should have been eatting more healthy fats, and carbs! Because this is my first show I am treating it like a science experiment, weighing and recording everythin that goes into my mouth. It is interesting to say the least. I am definetely getting leaner and things are going great. I have six weeks left, and as long as my training stays intense, and my diet stays clean I should come in where I want to.

Fittgrrl- It is awesome to know that there is another female bodybuilder out there, we are few and far between. Where is you comp, and what federation?

So I took the day off from weights and cardio, this whole week all I have done is cardio and train, and my body & mind needed the break. The downfall was that I ate a little too much. Plus I am really nervous about praticing my routine tomarrow because I don't have much of a plan laid out! My mind keeps drawing a blank.

6:45-1c egg whites, 7 asparagus spears, 1/4c salsa
-1/2c oats, 1/2 banana

9:00- 3oz chicken, 1tbsp Udo's oil, 100g green beans, 3oz sweet potato

11:30- 3.5oz tuna, 1tbsp relish, 1tbsp ultra low fat mayo

2:30- 1sc IsoXP, 3oz potaot, 4oz strawberries(probably shouldn't have had)

6:00-1c egg whites, 1/4c salsa, 1oz mushroons, 1/2oz onion, 46g sliced ham

7:00- Nitrotech bar (shouldn't of had)

Calories Eaten Today
source grams cals %total
Total: 1628
Fat: 27 247 16%
Sat: 5 48 3%
Poly: 12 108 7%
Mono: 6 50 3%
Carbs: 149 533 35%
Fiber: 15 0 0%
Protein: 186 743 49%

Took two naps today, and watched a movie with Colin. Practiced my poses with Colin. I feed Colin all my cravings, I gave him malt bread with peanut butter, cheese, strawberries, cheese omlet, he Loved IT! Things are going great!!!

SS

[Jennifer-Lynn]

SS: Let us know how the posing went today! :)

[Hibiscus09]

Hope your posing goes well! :) Sounds like Colin is going to get fatter while you're getting leaner! :D That made me think of when I was pregnant with our first child. I gained 24lbs (she weighed 9lbs2oz!) and my hubby gained 42lbs. Unfortuantely, he didn't give birth and get rid of most of it and it took a year for him to take it off! :D

[sillyvent]

i want to hear how the posing went girl.....:)

[Sistersteel]

Thanks to everyone who is taking an interest in my journal. I love knowing that people actually care!

So I had a 7:00am training session with Dave, then meet with Linda at 9:00 for posing. I had been spending the last few days trying to put together soem sort of routine to my song "Fighter" but it just wasn't working. So at the last minute I decided to change my song to Beautiful which is much slower. Linda and Dave both love it and think it will be great. It gives me more time to move from pose to pose, and to hold the pose. We put together 50secs of the routine which is about 12 poses. We also worked on my mandatories, and Linda is quite impressed with how wide my back is, and my outer quad sweep.
She really liked my royal blue suit, and said she has the same one! I told her that since increasing my calories I am hungry more, and she said that is a good sign, it means my metabolism is getting faster. She told me that the first thing I should do when waking up is hit all my mandatories, and hold each one for a minute, and with time the shaking will subside. She also says that at school, and in the tanning bed I should be flexing. The more I flex, the harder I will get and the less shaky I will be. WE are going to meet again next saturday. She is going to come to my comp, and help me back stage!!! She is so nice, and encouraging, I feel extremely lucky to have her by my side.

My parents have company over, and they had lasagna, and carrot cake with vanilla ice cream ,it is TORTURE!!! I can't think about it I will just relish in the nutritional benefits of my egg whites, lol.

Tomarrow is my last day off, and I need to get some homework done, sigh...
Time for me to eat

SS

[Sistersteel]

7:30- 1/2c oatmeal, 1/2 banana, 1c egg whites, 1/4c salsa
45min cardio
10:00- 100g tuna, 1tbsp relish, 1tbsp mayo, 1/4c brown rice, 1tbsp Udo's
11:30(pre-workout)- 70g sweet potato, 60g chicken baked
Chest and abs, 45min cardio
2:00- 1sc IsoXP shake, 2 butter flavoured rice cakes
4:00- 100g baked chicken, Nitro tech bar, 16g sugar free chocolate (Should not have had the protein bar or chocolate)
5:30- 150ml egg whites, 1/3c oats, 1/4c salsa
7:00- 1/2c oatmeal, 1/2 banana
8:30- 30min cardio

Burned approx 1100cals
Calories Eaten FEB 27/05
source grams cals %total
Total: 1756
Fat: 40 356 21%
Sat: 7 61 4%
Poly: 13 114 7%
Mono: 6 58 3%
Carbs: 146 527 31%
Fiber: 14 0 0%
Protein: 198 792 47%

Really ****ty day for my diet. Needed way more vegetables!!!! and need to cut out the shake and protein bar. One scoop of ISOXP has 45g protein, no fat, no carbs. I will keep it around for a late night snack, but cut the portion in half. The bars definetely need to go!!! Hopefully now that school is starting back up I can stop thinking about food so much. My cravings have been so intense lately, it is very frustrating, normally I can control them and push past the cravings.

[ms_mac]

Did I read that right? You did cardio 3 TIMES in one day???? Forgive me if this is a stupid question, but is that how much cardio I will need to do a few weeks before comp? I wasn't prepared for that much cardio. I figured once a day 6 days a week about 30 min would be enough. Now I am scared!! Man, how do you do that?? Hats off to you, Sister. You really are dedicated!

[Sistersteel]

I need to make a confession... Last night I ate carrot cake, and Lasagna! Then two night before that I ate pancakes, and french toast! I am completely sabatoging all my training and hard work. I do all this cardio, I eat good all day, I train hard with the weights, then at night I fall apart, and completely ruin EVERYTHING! I never use to have craving like this, is it the press and stress that is building up. I have so many people supporting me, too many to list, and the person who matters the most is giving up, ME!!!

I have worked too hard, and long to keep giving into temptations! I only have 40 more days to go, and each day needs to be planned and followed with no distractions or excuses. I am starting to write out my diet the day before, so that I know the exact food I will be eatting at each meal. I will ensure that I get in a complex carb after my workouts, and make sure I get complex carbs in every other meal to avoid cravings.

I need to remember who I want to be: A natural bodybuilder, who is disciplined, lean, vascular, and focused. I don't want to be like other people in the gym, who don't care about nutrition, or come to the gym with hangovers. I am ready to fight my temptations and cravings, and WILL NOT GIVE IN TO THEM!!! My desire to step on stage is much greater then the temptation of food! I must remember this at night when the goblins(cravings) are strongest.

Today is a low calorie/ low carb day: Only because I binged last night, other wise it would have been a high carb day.

I did my 45min of cardio before breakfast. 488cal burned and posing
7:00- 1c egg whites, 1c spinach, 1/4c salsa, 1/2tbsp Udo's

Well it is time for my second meal
9:30- 100g tuna, 1tbsp relish, 1tbsp ultra low fat mayo, 100g broccoli

Then it is off to the gym for 45min of cardio
15min of Tanning
Some homework
1:00-2:00- pharm leacture
2:00-5:00- Biochem lab

Between all this I will have meal 3 after the cardio
Meal 3- 1/2c brown rice, 80g chicken, 50g zucchini,1/4c salsa
Meal 4- 80g chicken, 60g orange pepper
Meal 5- 1/3c oatmeal, 1/2 banana, 80g chicken (pre workout)
Workout- Legs and abs, 30min cardio
Meal 6- 150ml egg whites, 1/4c salsa

Find time to work on posing routine and homework.

If anyone has some inspirational quotes, or advice i could really use it!
Don't worry I am not giving up that easily, I am ready to Fight!

[angeleye]

[QUOTE=Sistersteel]......I need to remember who I want to be: A natural bodybuilder, who is disciplined, lean, vascular, and focused. ........ My desire to step on stage is much greater then the temptation of food!

ARE YOU KIDDING! YOU are the INSPIRATION!

Remember: You ARE a Natural Bodybuilder!(your doing the work NOW)
You WANTED to be one before you poured your dedication into this.

Look at what YOU wrote. Your FIRE and desire far out weights something you can merely just do later. Your SHINE time has a deadline. The sugar will always be there.(and the HIGH doesnt last long enough) Tell it to "hold up until youve done what you worked so hard for - Your dreams becoming a reality!" Its the only thing that matters right now.

"when you think youve given your all, reach into your heart and use your FIRE as fuel!"

[fittgrrl]

My competition is in Noblesville Indiana. It is with the ABA/INBA. All of the federations confuse me but...

Anway, as far as motivation...
I always have my meals prepared the night before so I can't get a craving and not have something good ready to eat. That was always my down fall. If I didn't have something ready I was more likely to cheat, eat out/order in etc. Also, the guilt associated with the cheating is just not worth it! I have posted yellow post it notes in my bathroom and kitchen to help me with staying on my diet and not smoking (which is MY big problem I'm totally ashamed to say!!!). Some of the notes say, "I will put only clean things into my body," and "I am an athlete and athletes do not smoke (or eat bad or fill in the blank)." That way first thing in the morning as I get ready and fix breakfast and pack my meals I am "programming" myself for the rest of the day. I also try to give myself a huge pat on the back for being clean. I also eat up praise and encouragement from my husband, friends and coach. When your coach told you that she was impressed with your width, sweep and your routine remind yourself that you like that priase, want it and will do what it takes to get it (from the people who are imporatant to you AND ultimately THE JUDGES!!!)

[Sistersteel]

I'm at school, and I have 10min before class.

Thank you sooo much angeleye for the encouragment and inspirations. I know I can do this, and I just need to stay focused and do what needs to be done.

I have completed my two 45min cardio sessions, and abs. I went tanning for 14min, so now all I have left is Legs, and 30min cardio, and school. I am sticking to my meals. So far so good, no more worries, just staying positive and focused.

Thanks again Angeleye for the inspiration, I needed it! and you are right the sugar will wait, it is time to make my dreams a reality!!!

Time for class
SS

[RxFigure]

SS-- You know I'm here for you girl! We've been in this since the beginning, and you and I are both going to stick it out. You can't dwell on mistakes that have already been made, so promise yourself that from here on out every day is perfect. When you feel tempted by something, remember how you felt after you ate it....terrible. It might be good while you're cheating, but that feeling is so short-lived compared to the one that is waiting for you the day of your competition and every day thereafter. HANG IN AND BE STRONG!!

About the cravings....my trainer told me that if you're having cravings toward the end of the day, you might not be getting enough fat earlier on. Check your fat intake and make sure that you're getting what you need. Also, I've found that drinking a cup of tea or a big glass of water or chewing a piece of SF gum will help me get through a craving. Just think "What's more important to me: this cake? or sweet success?"

~Kristine

[Sistersteel]

fittgrrl- Thank you for the support and advice. Iam goign to start posting pictures of women I admire on the fridge and cupboards. I will also start posting little quotes everywhere. Thanks for the great advice.

RxFigure- Thanks girl! I know we can do this, we just need to learn from our mistakes and move on! Now that I am at school things should be better. I have to stay on the ball and prepare my meals, and can only eat at certains times. When I was home all day I didn't really plan my meals, and that was a mistake. Scary when you actually look forward to school! I am going to split my Udo's oil up. 1/2tbsp in the morning and 1/2tbsp in the evening, and hopefully this will help.

I am feeling better and motivated already. Planning is key!
SS

[Xie_zi]

fittgrrl- Thank you for the support and advice. Iam goign to start posting pictures of women I admire on the fridge and cupboards. I will also start posting little quotes everywhere. Thanks for the great advice.

RxFigure- Thanks girl! I know we can do this, we just need to learn from our mistakes and move on! Now that I am at school things should be better. I have to stay on the ball and prepare my meals, and can only eat at certains times. When I was home all day I didn't really plan my meals, and that was a mistake. Scary when you actually look forward to school! I am going to split my Udo's oil up. 1/2tbsp in the morning and 1/2tbsp in the evening, and hopefully this will help.

I am feeling better and motivated already. Planning is key!
SS


Hey jamie ,

If you have some time have a look at the advertisements from Universal they always have very inspirational quotes....

Don't be too hard for yourself either girlie ... you are doing great and remember ..... in this stage of your BB career mistakes are a good thing because they only will make you better and better ....

xxx

Muscle Bunny

[Sistersteel]

You always make me feel so great, I am glad to have you on my side! You are right about mistakes, this is my first time, so mistakes are enevitable, but repeating them is stoppable. I plan on competiting for many years to come, so I just need to realize that this is just the beginning of a bigger thing.

I feel much better now that school has started back. I have all my meals planned out, and can only eat at certain times, it keeps me on track.

I hope you are feeling better Xie_zi!

I still need to take some pictures, just can't seem to find the time.
SS

[Ivey_Itch]

You know what you want! Your going to get it... Just keep that positive Kick ass attitude and there will be NO stopping you!

[someday]

40 days to go..........you've got this in the bag! get in the zone and JUST DO IT!

[sillyvent]

ss- Listen girl you are insane on the cardio...maybe you should stop doing so much. Your body cannot be liking that- may be a reason why you are craving and cheating.....anyways you can use different things to cheat which won't hurt your diet as much- I do the rice cake w/ natty p-nut butter and sugar free jelly.....maybe some protein pudding....or ground turkey yum yum!!! You are doing fine, don't freak out! Are you using a thermo right now? I stopped having my carvings when I uped my carb intake and I recently upped my thermo.
Okay...motivation time...I know this is your first time so you don't know how it feels to be up on that stage...but I'll describe it for you. People around me are constantly asking...what do you win if you come first and if you don't win anything what's the point? My reply...my motivation is not to come in first- of course winning would be the biggest accomplishment ever, BUT if I win....even if I come in last- I still won! I put forth dedication and hard work, dieting for 16 weeks, showing all of you it is possible to look a certain way with dedication and hard work- I have the discipline all of you crave and desire. The point....the point is that I can and will accomplish what I want to.....your hobby is painting....well mine is training and lifting, and I am damn good at it! I have earned so much respect from co-workers and friends and family I never even tried to get or thought I would get. Some people actually respect the fact that you ARE a STRONG, BEAUTIFUL, DETERMINED COMPETITOR!! The ones who don't and give you crap....well they aren't worth a damn and will probably enjoy you cheating and try to sabotage you! And the feeling you get being on that stage actually showing off all that hard work....it's well worth it. The rush is insane and every one of those people are in the same boat as you- it's like an enormous support system. Hearing people cheer your name and yell for you while you hit those poses.....it's fantastic!! :) Listen, I think you are doing wonderful and you are one of the many girls on here that motivate me to push myself for that last rep, run that extra 5 mins, and not cheat when I want to so badly.....don't give up on your goals!!!
Lots of love from Columbus
Dawn :)

[Sistersteel]

Thanks do much to everyone for the encouragement and support.

Silly- Sometimes I think about cutting back on the cardio, but both my trainer, and Linda think that 2 hours a day is to be expected. You must remember that my goal is to be vascular and striated and as lean as possible! When I research other female bodybuilders, Amanda Dunbar, Nicole Berg, Dena Westerfield etc they all say that there cardio is up to two hours a day. Plus Linda, who recieved her pro card in 95, but does not compete anymore said she was doing 2 hours a day, and the other lady she trained(who was my size) was also doing two hours of cardio a day. I know it seems like alot but I am not tired, but I suppose in a few weeks it will catch up to me.
I think I may take two or three days off the cardio to let my body catch up, I do find with all the cardio my weight lifting has been lacking in the same intensity.

I believe that the reason I was craving so much was because my carbs were too low, and my calories. Since increasing both I have more energy and less severe cravings. Live and learn.

Thanks Dawn for all the motivation, it is good to know that I help to motivate you! I am looking forward to stepping on stage, and hearing everyone cheer for me! I can't wait, and I have more drive and determination then every!!!

SS

[Sistersteel]

“When you are inspired by some great purpose, some extraordinary project all thoughts break bonds. Your mind transcends limitations, your consciousness expands in every direction, and you find yourself in a new, great and wonderful world. You discover yourself to be a greater person than you ever dreamed yourself to be. It is like finding treasure-like finding Gold!” Lillian Too

Started off the day with 30min cardio at 5:00am! 302cals burned
Then meal 1: 1c egg whites, 8asparagus spears, 1/4c salsa, 1/2tbsp Udo's, 2 rice cakes

Off to school for Microbiology lab, yummy doing a plate count with ground beef, yuck!

Meal 2: 1/3c oats, 1/2 banana, 80g baked chicken
Then went tanning for 9 minutes in a stand up. Need to remeber to bring moisturizer and cover up my face. I hate tanning my face.

Meal 3: 100g tuna, 1tbsp relish, 1tbsp mayo, 2 rice cakes
Slept for 1 hour
Cardio for 1 hour while watching Pumping Iron: 723 calories burned

Meal 4: 200mL egg whites, 160g brussel sproats, 1/2tbsp Udo's, 1/4c salsa

I still have two more meals to go.
Meal 5: 150mL egg whites, 1/2c oats, 1/4c sugar free/fat free syrup(pre-workout)
Meal 6: 100g green beans, 1/2c rice, 20g IsoXP mixed with water (post workout)

Calories Eaten Today
source grams cals %total
Total: 1512
Fat: 25 223 16%
Sat: 3 29 2%
Poly: 13 113 8%
Mono: 5 42 3%
Carbs: 154 547 39%
Fiber: 17 0 0%
Protein: 154 616 44%

I am workout out with Colin tonight, and I will be training back. I can't wait, I want to go into the gym and just pump out the reps, until I can do NO more! I want to push myself harder then I have been, and really push past my pain barriers. I plan on using lighter weight, higher reps, and supersets. With Colin there it should be an amazing workout. I better be sore tomarrow!!!

Well I need to practice my posing, and do a little homework before the gym.

Thanks again to everyone who is reading my journal, and supporting my goals! It means alot!!!

SS

[MsJewels]

Sometimes I think about cutting back on the cardio, but both my trainer, and Linda think that 2 hours a day is to be expected. You must remember that my goal is to be vascular and striated and as lean as possible! When I research other female bodybuilders, Amanda Dunbar, Nicole Berg, Dena Westerfield etc they all say that there cardio is up to two hours a day. Plus Linda, who recieved her pro card in 95, but does not compete anymore said she was doing 2 hours a day, and the other lady she trained(who was my size) was also doing two hours of cardio a day. I know it seems like alot but I am not tired, but I suppose in a few weeks it will catch up to me.

Hello!

Can I ask - How much cardio did you do in your bulking stage? Any? I'm still trying to find the right balance for me. What is your heartrate for your cardio now?

I'm looking forward to seeing some pics! Who is Linda - Is she someone you hired? What lifting split are you following now (and what exercises do you do)?

[MsJewels]

Calories Eaten Today
source grams cals %total
Total: 1027
Fat: 30 273 28%
Sat: 7 62 6%
Poly: 6 57 6%
Mono: 13 121 13%
Carbs: 35 104 11%
Fiber: 9 0 0%
Protein: 146 584 61%


Wow - These calories seems really really LOW! Are you working with a nutritionalist? (I'm trying to get an idea of what I'll be in for when I'm cutting next year.)

BTW, I see you're a Canadian girl! I'm from MB. What show are you going to be in?

[Sistersteel]

I was just about to log off when I saw someone had already replied.

MsJewels- In the off season I did NO Cardio except for maybe 5 min to warm up. My heartrate ranges between 130-160 depending on the equipment. I like to keep it above 125.

Linda is a female bodybuilder, and a friend of my Personal trainer (Dave). She has helped other women get ready for competitions and recieved her pro card back in 1995, so she is very experienced. She is helping me with my diet, and posing routine. We meet every Saturday for posing practice.

You are right about the calories and I do NOT RECOMMEND IT. I started panicing because I wasn't losing weight and dropped my carbs as low as possible. This was very wrong! because my body went into starvation mode and held onto eveything I put into it. I am even thinking of increasing my carbs more. Right now they are 1200 on low carb days and 1500 on higher carb days. With all the cardio I can probably afford to increase my calories.

My split is posted in my journal somewhere, page 4 I think? I try to train chest, shoulders, back, legs, and arm all on seperate days and don't train upper body two days is a row. I will either take a day off and just do cardio or work legs. Sometimes I will incorporate shoulders into anterior with chest, and posterier with back. Sorry if it is confusing.

My show is WNSO FAME Centrals in Toronto April 9th.

SS

[MsJewels]

Yes I do lift weights, I was keeping thing realitively heavy with reps between 6-12, but have since switched it up to higher reps sets, to help me lean out. I don't post my workouts because I am very happy with them and don't feel the need to. But since you asked I will post them, but they change on a weekly basis if I feel the need.

Day1 Chest/Delts

Bench - 12 reps (15lbs per side)
10 reps (20lbs per side)
8 reps (25lbs per side)
12/12 reps (15lbs per side/5lbs per side)
May repeat the drop set, if I feel the need to.

Incline DB press (super slows)
2 set 12 reps, 25lb dumbells, negatives count to 5
2 set 10 reps, 30lb dumbells, negative count to 5
12/12 reps (25lbs/15lbs)

Machine press
3 sets 10/10/10reps, 65lbs/45lbs/30lbs

Arnold press
12 reps 12lbs dumbells
10 reps 12lbs dumbells
8 reps 15lbs dumbells
6 rep 15lb dumbells

Lateral/front raises (lift out to sides, then bring to the front, and repeat)
3 sets 10 reps 8lbs dumbells

Day 2 Legs
Leg press
12reps 180lbs
10 reps 270lbs
8 reps 360lbs
2 sets 12/12 reps (180/90lbs)

Close stance hack squats
4 set 10/10/10 (60/40/20) and may do extra set with not weight
* last 10 reps are super slow, and finish off with partials

Lying Hamstring curls
3set 10/10/10 (60/50/40)
* Last reps someone pushes down while I resist

Seated calf raise
4 set 15-20reps (45lbs plate)

If I really want to torture myself I will do drop set on the leg extension.

Day 3: Back, and delts
Bent over barbell rows
12 reps (50lbs bar)
10 reps (60lbs bar)
8 reps (70lbs bar)
6 reps (80lbs bar)
12/12reps (60lbs bar/40lbs bar)

Wide grip lateral pulldowns
12 reps (60lbs)
10reps (70lbs)
8 reps (80lbs)
2 sets 12/12 (60lbs/50lbs)

Straight arm pulldowns
3 sets 12/12reps (60lbs/50lbs)

Back extension: On exercise ball, holding bench (also target glutes)
4 set 15 reps
* may also include weighted back extension

Bent over lateral raises to target rear delts
3 sets 12rep (8 or 10lb dumbells) don't like to go heavy, more important to keep form

Seated side lateral raise
3 set 12/10/8 reps (8lbs/5lbs/3lbs) The weight may seem light but the burn is very intense!


Day 4: No weight just cardio and abs
-cable cruches (110lbs)
-hanging leg raises
-incline reverse crunches

Day 5: Bi's and Tri's
Cable press downs
12rep 60lbs
10rep 70lbs
8 reps 80lbs
12/12 (60lbs/50lbs)

Close grip smith press
12 reps (20lbs per side)
10 reps (25lbs per side)
8 reps (30lbs per side)
6 reps (35lbs per side)
12/12reps (20lbs per side/15lbs per side)

Super set: Dips on bench with feet raised and 25lbs plate/ Dumbell kickbacks
3-4sets 10 reps of dips, 10reps kickbacks(5lbs dumbells)

Seated dumbell curls
12 reps (12lbs dumbells)
3 set 10 reps (15lbs dumbells)
12/12reps (12lbs/10lb dumbells)

Standing EZ-Bar curls
12 reps (5lbs per side)
10 reps (7.5lbs per side)
8 reps (10lbs per side)
6 reps (12.5lbs per side)
12/12reps (30lbs bar/ 20lbs bar)

Concentration curls
3 set 10reps (15lbs dumbell)

Forearm curls

Day 6: Cardio and abs

Day 7 Nothing

I don't always stick to these exercise, and I don't always do them in that order. If I am really sore from a workout I will take a day or two off until I feel recovered, I make sure each muscle group (except delts) get 7 days off. I also take 1tsp of L-glutamine 4 times a day, especially after my workouts and before bed.

I am planning on trying a power lifting program after my competition to really increase my strength and muscle mass. I will stick to things like bench, squats, clean and press, deadlifts and shrugs, and will decrease the times I workout in a week.

Until then thought I am sticking with the higher rep sets, and really focusing on the burn in every set. My goal is to get lean enough to step on stage, and I know I may lose some muscle in the process, but it is all part of the game!

Ah, found it! Thanks! I can't wait to see pics!

[Sistersteel]

“Don’t be your own worst enemy; don’t sabotage yourself by putting the most negative and horrible connotation on everything you do. Instead develop dedications to all the things that represent your world and yourself. Many things will happen in your life that will throw you off balance. So live your life to the fullest, giving yourself the fullest support and encouragement. Life can’t be part-time or half hearted. You have to be ready to act on your own behalf all the time. This is what having deep-seated confidence is all about” Lillian Too

My quads and calves are very stiff and sore from Monday's workout so I decided to take the day off from cardio. I have class from 11:00-5:00 and haven't decided if I will go to the gym and work shoulders or wait until Tomarrow. It depends on how tired I am after my 5 hour DNA techniques lab. I got my Biochemistry test back 91%!!!
Last night I worked back, it was a good workout, different then what I usually do. I kept my reps above 10, and tried supersets. I did pullup/cablerows, wide grip pulldown/bent over barbell rows, Straight arm pull downs/one arm dumbell rows with no rest between the two exercises. I am a little sore today, but it usually gets worse throughout the day. I didn't get in my last 30min of cardio because I had to go buy more chicken and egg whites before the store closed. Still burned 1035cals.

My nutrition plan for the day is ...

Meal 1(6:00)- 1/2c oats, 2.125oz banana, 80g baked chicken
Meal 2(9:00)-200mL egg whites, 8asparagus, 1/4c salsa, 1/2tbsp Udo's
Meal 3- 100g tuna, 1tbsp relish, 1tbsp mayo, 1 rice cake
Meal 4- 80g chicken, 2oz orange pepper, 2oz cucumber
Meal 5- Nitro-tech bar (p-20g, c-18g, f-5g No sugar) 2oz green pepper, 2oz cucumber
Meal 6- 200mL egg whites, 1/4c salsa, 1/2tbsp Udo's, 1 rice cake

Cals- 1271
Fat- 29g (22%)
Carbs - 98g (29%)
Protein - 146g (49%)

[angeleye]

Good Morning
Your last quote was amazing! Ive gotta steal it for my goal board...if ya dont mind. Your test score - OFF THE HOOK - Girl, is there anything you CANT do. If you dont have drive, NOBODY does. Trying to do nutrient stats in detail after your reply. Honestly ex-procrastinators suck at documentation. Do use a computer program or are you just plain ole reading labels and calculating?

[Sistersteel]

Angeleye- Thanks so much for the compliment. The quote comes from a book called "the book of golden wisdom" and has a quote for everyday. It rocks!

I do all my calculations on Fitday, but most of my food is customized to ensure accuracy. I have now started to calculated the nutritional info in each meal to make sure that my cals and carbs are spread out evenly throughout the day. I have learned so much by tracking my nutrition, I can't wait to the off season. The last year when I look back at my off-season food, I realize my carbs and fat were way too low. I didn't weigh anything and I just tried to track my protein intake. This year I will do things right and I am sure my gains will come much easier!!! I am pumped to step on that stage and get ready for the next year!

SS

[Sistersteel]

My diet has been going good, yestaurday was fairly low carbs but i took the day off of cardio and weights, and jsut practiced posing. My quads have been very sore and stiff, so I will have to really stretch them out tonight. Today is shoulders, i normally don't do shoulders by themselves but i think they could use a little more attention, so I am putting them on their own.
I have a new goal in my workouts, and it is to not focus on counting my reps, I just want to focus in on the muscle being worked and the sensation. I need to train my brain not to count and just focus. It should be interesting.

Today is high carb day, yessss!!! I didn't get up and do any cardio before breakfast because I was up late last night with visiting friends who I haven't seen since high school. Plus I had school at 8:00, but I am finished at 12:00 today and will be sure to get in my 2 hours of cardio, weights and posing. I have an analytical chem test tomarrow, that I need to study for, and a analytical lab due, and a micro lab due. So today is jam packed!

Hope everyone is having a great, and productive day!
SS

[MsJewels]

Great work! Do you have a nutritionist that you work with?

[Sistersteel]

MsJewels- No nutritionist, just advice from my personal trainer, Linda and the message boards. Still haven't really discovered what works best with me. Right now I am craving carbs and chocolate like crazy!!!! Grrrr I should have cravings my carbs are already at 120g for the day.

I had an awesome shoulder workout today, and the gym was dead so I practiced my poses alot. But I skipped out on the cardio so now I have to do it at home. Really don't feel like it!!!

SS

[MsJewels]

Your diet looks great, it's inspiring to me that you can fine-tune your diet without handing control over to a pro. Good work!

I hope I can find support in my area like you have found for yourself.

[someday]

i have to say i give you a ton of credit for trying to do this while in school. i have two kids that are in school and this is what i do for myself. i know i would not have the energy to dio it if i had to juggle a ton of things like you do. glad things are going well!

[Xie_zi]

MsJewels- No nutritionist, just advice from my personal trainer, Linda and the message boards. Still haven't really discovered what works best with me.
SS


Belgian Chocolates maybe ??? :)).... I can send you a box ...... I know it 's cruel to talk about chocolate when you are in your contest prep....

[Sistersteel]

I am in this vicous cycle. I eat really good, feel really good, motivated, determined, blah, blah, blah and then the cravings come and I try to fight them off. I brush my teeth, chew gum, go the gym, drink a chocolate protein shake, try light jello and nothing can drive them away. Then i go into a deep depression were I jsut give in and then curl up in a ball and hate myself!! I seriously need to get a grip, because my comp is 5 weeks away and i can't afford to let these cravings get the best of me.

I am going to try increasing my Udo's oil to 2 tbsp a day instead of one. I will also invest in a travel mug so I can sip on tea during class.

I am just so sick of thinking about food, calculating food, and eatting borign food!! I am also sick of cardio!!! I am sick of people too!!!

GRRRRRR....
SS

[MsJewels]

Are you one of those people who can have a little taste of something without eating too much? If chocolate's the issue, buy one of those little Halloween sized snacks and take your time enjoying it. Then do a little extra cardio (if you can't afford the extra cals). Just keep portion control in mind - Your diet is so fine-tuned, I'm sure you can calculate how to fit in a mini-cheat. You've earned it! So if you do opt to go this route, don't get down on yourself.

I wish I had a fabulous quote for you... I'm going to have to look up some inspiring ones to throw out here and there. But I do want to say that you've clearly worked hard to get where you are, and the way you've sculpted your body is not someone the average person can or will EVER do. When you find yourself in one of these depressing days, think ahead to what you're working towards - close enough to touch! - and be proud of yourself for the achievements to date and to come.

Stay strong!

[Helene]

I am in this vicous cycle. I eat really good, feel really good, motivated, determined, blah, blah, blah and then the cravings come and I try to fight them off. I brush my teeth, chew gum, go the gym, drink a chocolate protein shake, try light jello and nothing can drive them away. Then i go into a deep depression were I jsut give in and then curl up in a ball and hate myself!! I seriously need to get a grip, because my comp is 5 weeks away and i can't afford to let these cravings get the best of me.

I am going to try increasing my Udo's oil to 2 tbsp a day instead of one. I will also invest in a travel mug so I can sip on tea during class.

I am just so sick of thinking about food, calculating food, and eatting borign food!! I am also sick of cardio!!! I am sick of people too!!!

GRRRRRR....
SS

What kind of cheats are we talking about here? Small controlled cheats or big cheats? Don't get depressed. Good luck with you competition you seem to be doing great! :)

[angeleye]

Hey Wonderwoman - I see you and SV are having HUMAN moments. Us other human beings appreciate your honesty. Know this: if this thing was easy, there would be no room left in the industry for us maniacs to fit in. You are one of the few ELITE, who have decided to persue perfection. As long as you dont "take anyone out" I think we will all understand your behavior right now(haha). Did you ease into "peace" this weekend?

[sillyvent]

AG- haha YEA WE ARE HUMAN....well kinda! ;)

SS- Are you 5/4 wks out??? When is your show? Cheating is NEEDED, but at certain point when you have to quit the cheating and stick to the diet. I would say if you are happy with your progress at this point stop cheating at 4 wks.....if you don't give yourself any cheats you will go insane after your show and eat EVERYTHING!!!! Umm....I won't say how I know this, but I just do...hee hee! ;) Okay so I lied I will tell ya-in the pictures with my trophy I had already eaten 2 candy bars!!!!! I was out of control....my mom was even like I have never seen you eat this much candy before, what is going on! haha

I can tell you are at the point where I was a few days ago....the thing you really have to remember is not many people can do this. We really are an elite.....this takes time, effort, dedication, will power, strength, courage...a lot of people quit after 1/2 shows, b/c they realize how much hard work it is. It's a learning and growing process....you get better with time. Don't give up on your goals! :) YOU ALWAYS HAVE SUPPORT FROM COLUMBUS!!!!
XOXOXOXOXOXOXO'S
Dawn :)

[someday]

last year i had my scheduled cheat meal right up until 2 weeks before my show. if you are an all natural athlete i truely believe your body and more importantly your mental health depends on it. especially with the amount of cardio you are doing, your body will burn it off in a heartbeat! as far as moodiness, i know for me, if i forget to take any of my supplements especially my fish or flax oil, i am a raving lunatic! just food for thought, maybe you should check to make sure you are getting what you need. you are almost there, you know you want this and it will be worth all your hard work! :)

[fittgrrl]

Keep up the good work sister!!! How much longer do you have? Remember, it will all be worth it!!!!

[Sistersteel]

I don't have long to chat, but I went through a downer phase, and needed to take analyze everything I have done up to this point, and how much I want it!
I am much more focused and determined, and ready to kick but. I can now see seperatation in my shoulders, and the cuts are coming in through my tri's. I have been gettin in all my cardio, and need to make time to really practice my poses. I practice between sets, but that isn't enough! I am getting excited again, and pumped for this competition. Visualizing myself on stage and going through my routine really helps me get through the cardio.

My strength is still good, but I feel like my workouts are lacking in something. I have been workingout with Colin, but it isn't going well. I feel like i am sacraficing my time, and energy for him, because we can only workout together at 5:30. I get a better workout if I go in earlier, so I am droppin Colin and back on my own. In the gym anyways, other than that we are good.

Dieting is going good, now, but I definetly had a few binge days. Bad I know but I have made a pack with myself no more of these! If I have a treat I will be sure to record it and fit it into my plan. Yestaurday, today and tomarrow are low carb days, and then Sunday I get to carb it up. No cardio tomarrow or weights!!! Just a full day of school 8-5.

Gotta go
SS

[sillyvent]

It's great to see you are back on track- you will get that way at times, it's normal. :) Can we see some pictures????????

[MsJewels]

I am much more focused and determined, and ready to kick butt.

And you will with that attitude. :) I'm curious about what exactly you are eating now on your no carb and carb days. What's your cal count?

I work out way better on my own, unless I'm doing bench press, then I love it when my husband comes along, because he really pushes me to get those last reps up. Otherwise I also find it distracting to go with someone.

Keep it up, and remember to post on both good and bad days, because I find journalling on my best day gives me something to read to motivate myself when I'm in a rut.

[Sistersteel]

I am like a freakin yo-yo. One day is awesome the next sucks. I feel like everything is on track with the diet then the craving hit. I really need to suck it up these last four weeks. Tomarrow will be four weeks out, and I meet with Dave at 6:30am to train chest, then Linda at 8:00am to practice posing.

Today my calories must have been close to 2500!!! I could not stop stuffing my face. I am becoming a bad binge eatter, and it is a serious problem. I can eat really clean and perfectly for a few days then I let myself have a little treat, and can't stop!!! I think it is all the added stress with school, and Colin. Both are not going well. In analytical chem I got 50% on my last test, I friggin hate that class, GRRRR so boring and too many calculations!!! Plus I have two tests, pharm and biochem a week out from my competition, won't that be fun when carb depleting. And micro test two weeks out, which is going to be very rough!

With Colin, I feel like ever since we got back together, he wants me to make all the sacrifices. I always have to go to his house, or go to the gym when he wants to. I feel like my diet, cardio and training has gone down hill ever since, and I plan on putting it first from here on out. I thought it would help having Colin's support, but it hasn't, so I am on my own from here on out.

Oh yeah and today my ears started hurting and my throat, which means I am getting a cold. I have already taken tons of vitamin C and echinecea, and hopefully my immune system will kick it before it gets worse. When I get a cold it starts in my throat and ears for 3 days then goes straight to my sinuses and I get really congested. So this should be interesting to see how things go from here, I may have to cut back on the cardio and weights, and my diet always suffers when I get sick. I usually don't feel like eatting and live on chicken noodle soup and tea for a week, atleast I will drop weight finally.

AND I got my monthly visitor yestaurday, so I am extremely bloated, and retaining water like crazy, so my waist look thicker then ever, and the cravings are much worse! I always seem to get a cold, and this at the same time, isn't it great being a women? GRRR...!!! LIFE is GREAT.

At this point in time I just wish I could get my money back, and quit. I feel like all my motivtion has gone out the window, and my diet has been off and on for the last two weeks. It is very depressing.

SS

[sillyvent]

Damn I wish I had your phone number right about now and Colins too actually!!!! It sucks that Colin is making you sacrifice, and right now.....right now he needs to sacrfice for you! You are pushing your body to extreme limits and he should be there for you. I hate to say this, but you need to possibly drop him right now. I'm not saying don't try and work things out- but explain to him what you are going through and that if he wants to be with you he really needs to be extra supportive right now and make the extra sacrifices for YOU! Him pushing you to sacrifice even more is going to burn you out honey. I don't want to see you burn out 4 wks out from your 1st show!

You are unbelievable.....doing a show while in school- I could never do it. I look up to you for having that courage and energy. Crap I bitch about working 40 hours and pting while training....you are doing FAR more than I am! Feeling like a yo-yo....yea understood here...your little vistor isn't helping either.....I am with you on being a girl....my stupid little friend is just leaving.....he really screws everything up!!!! I feel like a ton of fun right now! ;) Please, don't give up....I want you to feel how good it feels to show off all your hard earned work on that stage!!! Even if you do it this one time and decide never to do it again...don't quit this far out! You are so close you can taste it.

Last week when I felt like I was failing, my friend sent me this link. If you have time between training and school look at it. LOTS OF LOVE AT YOU GIRL!!!!! :) xoxoxoxoxoxo's
Dawn

it won't let me paste this link...I'll pm it to you....

[JumpinJill]

I always seem to get a cold, and this at the same time, isn't it great being a women? GRRR...!!! LIFE is GREAT.

That happens to me too! toooo often


At this point in time I just wish I could get my money back, and quit. I feel like all my motivtion has gone out the window, and my diet has been off and on for the last two weeks. It is very depressing.

SS

oh no! Please don't give up, you've worked so hard, and pretty soon the cold and your period will be over and you'll feel better and probably regret it so much.

[terracotta]

That happens to me too! toooo often



oh no! Please don't give up, you've worked so hard, and pretty soon the cold and your period will be over and you'll feel better and probably regret it so much.

I'll quote my FH on this one.. "No important decisions are to be made in the 3 days preceeding your period and the first 3 days of your period"

[Sistersteel]

Thanks everyone for the support, much needed. The cold has hit me hard, my entire body is aching, and I have chills. My nose, ear and throat are all being affected. I mangaed to get in a decent chest workout, and posing before it really hit me. I talked to Linda and Dave and they think if I want to stick it out the next four weeks then they think I can do it, but if I post pone my competition to the June one, that it may be a good idea. With all the stress of four tests coming up, two the weeks before the comp, and then exams I just don't have the mental energy to handle it all. I also feel like I am not leaning out enough, and this extra time will allow me to fine tune my diet, and giveme extra time to lean out. I have e-mailed the federation asking if I can transfer from one show into the next, and jsut pay the extra fees. Hopefully they will allow this. The show I will attend instead in June 10-11 in Toronto, it is the championships, but has a novice division. I watched it last year so i have a better sense of what to visualize.

Right now I just need to get healthy, and figure out what is best for me.
Sorry to dissapoint everyone, I am quite dissapointed in myself.

SS

[sillyvent]

You aren't disappointing anyone....you know what's best for you....giving yousrself more time to prepare is smart...now you can add those cheat meals back in and not feel guilty. :)

[Emma-Leigh]

I talked to Linda and Dave and they think if I want to stick it out the next four weeks then they think I can do it, but if I post pone my competition to the June one, that it may be a good idea. With all the stress of four tests coming up, two the weeks before the comp, and then exams I just don't have the mental energy to handle it all. I also feel like I am not leaning out enough, and this extra time will allow me to fine tune my diet, and giveme extra time to lean out. I have e-mailed the federation asking if I can transfer from one show into the next, and jsut pay the extra fees. Hopefully they will allow this. The show I will attend instead in June 10-11 in Toronto, it is the championships, but has a novice division. I watched it last year so i have a better sense of what to visualize.

Right now I just need to get healthy, and figure out what is best for me.
Sorry to dissapoint everyone, I am quite dissapointed in myself.

SS
Awwww - That sucks hun!!

But listen here - you are not disappointing ANYONE! You got that?! Life is like that sometimes - You do what you have to do to get through and if life gets in the way then sometimes you just have to let it go and start again when things get sorted out. You are doing NOTHING wrong. If you need to focus on a comp that is further away, so you can get well and then have time to properly prepare, then just do it. Don't be sorry about it!

Don't be dissapointed in yourself either - just take this as a 'practice run' and use what you have learnt for next time.

Rest up and get yourself well... That is what matters at this stage.

[JumpinJill]

that'd be great if they can let you just transfer to june :)
And yes defintely rest up now while you are sick, I can't imagine you'd fall that far behind but I've never done competitions before so I don't know. One things for sure don't stress over it, just wait out the cold with rest and o.j. and see how you feel when it's done :)

[mommykuce]

I agree with Jill (another mommy) you need to take care of yourself first (and do well on those exams). There will always be other competitions, and no one is disappointed in you. If you are not feeling well and are not into it then you aren't going to enjoy the competition anyway (besides the last few days of dieting will really make u feel crappy). And if you aren't enjoying yourself, then why do it at all? And as far as the boyfriend, you need someone who is going to support you and help you, especially with everything you are going through. If a relationship feels like work, then it isn't worth it. Trust me, I have been through enough and had plenty of experience with relationships!

[Sistersteel]

Thanks everyone so much for the support! It means alot to me.

My cold is worse this morning, but I managed to get eleven hours of sleep. I went to bed last night at 7:30. I think my diet will go down the drain for a few days, all I feel like eatting is soup, toast, popsicles and maybe cereal. I will try to get some protein in too.

I haven't heard back from the federation yet, but I will phone them tomarrow to talk to someone.

Well I better get some more rest, and take some vitamin C.

Thanks again xoxo
Jamie

[StlBarbie]

SS,
I agree with everyone else - NOONE is disappointed - we want to see you healthy, happy, and enjoying this!! You will kick a$$ when you finally get there and not having all the stress of the exams and boyfriend (as workout partner) will make it all that more enjoyable for you!! Study hard and enjoy those well deserved cheats!

[terracotta]

Awww.. we aren't disappointed. You have to take care of your body and get better right now. It's probably good to postpone it.

[fittgrrl]

I hope you are feeling better. Remember, bodybuilding is about being the best you can be. And being the best means having balance, being realistic and taking care of yourself. Do what you need to do.
And I think you do need to drop Colin. You are young and have plenty of time to find someone. Be young, free and strong!!!

[angeleye]

Hey Beautiful! I am too excited to know that you are pressing not quitting. According to your journal, you wouldnt know quitting if it slapped you in the face(haha) Your spirit has been a key reason for my committment. Before I wanted to find you at the Arnold and thank you, now Im going to have to come to Toronto and Hug ya. I tell you what, If you go, Ill do everything I can to be there to SCREAM in your corner.(Ive never been there and need a great excuse!)
DO YOUR THING GIRL(all 101 componets of it!) Surely your body doesnt know your mind thinks you have a "S" on your chest!

I also agree, decisions and "the cycle" dont match. Ill have to remember not to buy shoes during that time period....

[MsJewels]

I agree with Fittgrrl - Bodybuilding and competing isn't something you have to do - It's something you've chosen to work hard for - to push your body to it's limits for. It's not easy, and that's what makes it so great. :) Don't be too hard on yourself - This is your first comp, and it's all a learning experience, even the pros learn at every event and get better and better. So use what you've learned during this cutting process, and improve upon it for your June comp. You've managed to surround yourself with great support (your trainer and posing coach), so if others in your life are holding you down, take a breather from them and spend time with those positive influences.

[Sistersteel]

Angeleye: Thanks so much for the encouragement, I am glad to hear that I am helping you to stay commited. I am going to be competing at FAME Worlds in Toronto, it is a huge weekend event at the convention center. June 9-11. http://www.fameevent.com/ This way I will have time to focus on my up coming tests and exams, and then go full force into training again.

MsJewels and Fittgrrl thanks for the support!!!
Everyone on the board is so awesome and encouraging!

So I am still extremely sick, my neck is so sore and stiff, and last night I had such a bad headache I actually felt nauseous. I had to put a cold cloth on my eyes and neck to try and reduce the throbbing. I also had really bad chills, cold one minute sweating the next, but no fever! I have popped so many cold pills that I feel ok for now, but have phoned my teachers and won't be going to school today or tomarrow. It hasn't even been two days since going to the gym, and I can't wait to get back. I think this time off is what I need to remember just how much I love bodybuilding and how much it means to me. Now that I am going in the June show, I will be backing off just a little to give me more time to study. I still want to do cardio 4-5 times a week for 45minutes, and my diet will stay clean, but not quite as strict. I still need to find a good balance between carbs and fats, and find out what works best. I have been debating increasing my fat intake,by adding flax oil, and hopefully this will make it easier for me to decrease my carbs and stop cravings.

Well I need to take a nap now, hopefully I can kick this cold quickly.
Thanks to everyone for the support and encouragement!!!
Jamie

[2thin210]

absolute best of luck to you. which contest will you be entering?

hammond

[Sistersteel]

Thanks 2Thin210
The competition is WNSO FAME Worlds, June 9-12. It is in Toronto at the Convention Center. It is a huge weekend event with a Pro-division as well. I went last year and watched, it is an awesome event. Pretty big for a first show, but I'm up for the challenge.
There are tons of guest speakers including Lee Labrada, Monica Brant, Margret Diubaldo, and many more. If anyone lives near Toronto I suggest going. There are tons of free samples, and great deals!

www.wnso.com or www.fameevent.com

[Sistersteel]

Feeling much better. Now I only have nasal congestion and a cough. I am debating weither or not to go to the gym this weekend for a light workout.

I have been looking back over my diet and I think my calories were too low, so I am going to try keeping them around 1500-1700, and for the next four weeks I am only going to do 45min of cardio on my off days, and 20min of HIIT on my lifting days. I don't want to do too much too soon.

School is going to be so hecktic the next three weeks. Next week I have a microbiology test, two biochem lab reports due, a huge pharm report due and three analytical chem reports due. Then the next week I have a biochemistry test and then a pharm test, and two micro labs due!!! I am pretty relieved about not doing the April Competition. I still want to go watch, but that may not be in my budget. I resently maxed out my visa and have just enough in my savings account to pay it off, and then I am broke.

Well time to get back to the homework
SS

[fittgrrl]

Glad you're feeling better! I was concerned as you hadn't posted since Monday. Good luck with your school work!

[taifighter]

hi sistersteel,
i've been lurking on your journal, but I just have to join everyone else in saying you are AMAZING. I had a terrible break up and consequent painful "makeup" with my boyfriend while I was in college, and during that time I was only good for sitting around and eating :)

I can't even imagine adding CHEMISTRY classes AND a bodybuilding competition, yowza! Your motivation and determination are so inspiring. You aren't dissapointing anyone and you are certainly not letting yourself down!! Switching to another comp is the smartest thing you can do!! Most people would have already quit before they got sick! You will be twice as educated and ready AND you'll be healthy! Your health and peace of mind are the number one things to preserve. We are alll rooting for you here, and I'm so excited for you to continue training!! GOOD LUCK :D

[Xie_zi]

I resently maxed out my visa and have just enough in my savings account to pay it off, and then I am broke.

Well time to get back to the homework
SS


I'll think we need to find you some sponsors ...

[Sistersteel]

Taifighter- Thanks so much for the encouragement.

Things are a little rough right now between me and Colin, then add school ontop of things. It is not good for the diet, all I feel like is sugar. I think if I want to dump the sugar cravings, I need to dump this attitude and Colin along with it. I feel bad about getting back together with Colin, I was nieve to think things could get better. I feel like I have learned alot from my mistakes, but Colin has changed and not for the better. He said he wanted to try again, but I get the vibe that he wants me to do all the trying, which I do, but then I don't get the response I am expecting. He seems to have a wall around him, and I understand, because I hurt him alot, but I can't keep opening up and getting no reaction. He has become a very angry person, and is not fun to be around. I don't know if there is anything I can do to help him, or if he will get better with time, but right now his atttitude is really getting me down. I know I should let him go, because I was actually happier and more determined on my own, but I just keep hoping things will get better. I have this fantasy of us having great workouts together, and making food together, and him being there for me at my competition, but I think a fantasy is all it will be. He just doesn't seem to care about me anymore, and I don't need someone like that in my life. I think I am hanging onto the person he use to be when we first started dating, but people change. I also know that if we breakup again then it will definetely be the end of what little friendship we have. I don't want to have to hurt him again, sigh... but I think it is inevitable at this moment.

As you can tell Colin doesn't read my journal, or even care about it.

On a positive note I got two of my analytical chem labs written up last night, and a pharm assignment, so thats good. I am really better, mostly just congested and a cough. I will be back in the gym this weekend to do some light workouts.

I talked to Dave and he thinks it is good that I am waiting, because we don't want to half ass my first competition. HE thinks the timing will be much better, and I will look awesome. So that is good to know, I felt awful about dissappointing Dave and Linda. Now I know I didn't, I can start to forgive myself.

Well sorry about the sob story, any suggestions are welcome!
SS

[Sistersteel]

I'll think we need to find you some sponsors ...

Xie_xi- I agree, but I am not sure how to get a sponsor. I'll have to figure out some way to get some money. I don't want to start a part time job right before exams. I also have a full time job for the summer, so starting another job right now doesn't make sense.

SS

[Xie_zi]

I'll think we need to find you some sponsors ...

Xie_xi- I agree, but I am not sure how to get a sponsor. I'll have to figure out some way to get some money. I don't want to start a part time job right before exams. I also have a full time job for the summer, so starting another job right now doesn't make sense.

SS

Well , you can hire( for free) me as your manager and then I start calling the CEO's of all the supplement companies .... I can't imagine why they wouldn't give you a contract , I mean it's obviouse you' re a future Ms Olympia :)

[angeleye]

Okay, Im all warm and fuzzy now. You guys are awesome. Its hard to believe love can flow from key strokes??? SS - I cant wait to tell my daughter about the newest Bomb Super Heroin, that has yet to be made a Blockbuster Film: SISTERSTEEL - Herion Extrodinaire! You are such a driven Woman, your fam has to be gushing with PRIDE!

[Lorelai]

Hey Sister!

I was wondering how you manage your school, work, weightlifting, cardio, and diet? Next year Im entering college for Personal Training, and I was just wondering what you used to manage all your time and priorities. I think its just great!

Thank you!!

*Lorelai*

[Sistersteel]

Right now I feel like the luckiest person alive. This is the greatest message board ever.

Xie_xi- I think you would make a great manager, to bad your so far away. I think after my first show, when I have some great picture then I will stat to go around to some supplement companies is pursuit of a sponsor. I know it is much harder for female bodybuilders, then fitness competitiors but that won't stop me.

Angeleye- Thanks so much for the compliment!!!

Lorelei- The key to managing everything is getting up early, lol. I am up everyday before 6:00 to make all my meals for the day, get my cardio in, and head off to school. Then on my breaks at school I do my homework, or get help in my classes. Then after school I head off to the gym for weights, and another cardio session. when I get home I eat, do homeowork, pose and go to bed. I am usually in bed by 9:00, but have been known to go to bed at 7:30. I am not a night person, so I prefer getting up early to make my food.
Once school is done I will be working at a golf course 40plus hours a week. Everyone there is very supportive, and know how hard I have been training for my competition. They let me eat every three hours, and fill the fridge up with all my water and food, lol. When I work there my shifts can be 6-3, 8-5 or 12-8, so I always manage to get to the gym weither before work or after. Plus I have my little geroge forman grill there, and I make my chicken on it when it isn't busy. All the members know that I want to compete, and are always teasing me about how much I eat.

College and training isn't that hard time wise, just stressful when there are lots of tests, and assignments. My schedule actually allows me lots of time to get everything done.

Monday- classes 1:00-5:00 Get stuff done before and after
Tuesday- Lab 8:00-10:00 Rest of the day off to train and do homework
Wednesday - 11:00-5:00 5 hour lab which drains me,I go to the gym before
Thurday- 8:00-12:00 then rest of day off to train and do homework
Friday-Clases from 8:00-5:00 with two one hour breaks, do homework

So it isn't that bad, just stressful. The classes are all hard, and there is no room for slacking, not like highschool.

I can't believe I only have three more weeks of classes, then exams, yikes it is going by so quickly. Only one more year and then I'm done!!!

Thanks to everyone for all the support and encouragement, it means the world to me, you guys are the greatest!!!!!!!!

SS

[fittgrrl]

Articles that I have read suggest that you hit up your local establishments that you frequent (your gym, tanning place, hair salon etc.). Send them a formal letter or request a meeting (I would probably meet with them in person) let them know what you are doing, what your goals are and everything that it entails. Let them know how they can help you (discounts on services, monetary donations etc.) and especially LET THEM KNOW WHAT YOU WILL DO FOR THEM (i.e. wear a t-shirt with their logo on it, refer clients, mention them as your sponsor at the competition, offer some time working on marketing etc.) All they can say is no. But then at least you've tried.

[*Destiny*]

No one is disappointed in you SS. Since this is your first comp it is good to take a little extra time to prepare. Postponing it until June is no big deal at all. Your health is the most important thing and nothing is worth jeopardizing it. Your education is also very important and I think its great that you are able to realize what should be highest on your priority list right now. The way I see it is there will always be another competition, but you only get one body and you have to treat it well because it has to last a lifetime!! I bet you will do much better in June because you won't be under such stressful conditions. Don't be disappointed in yourself either. You are balancing a lot of stuff right now and that is a huge accomplishment in itself. Keep up the good work and good luck finding some sponsors!

[Lorelai]

Sister, that is just amazing. I love your drive, its incredible! Keep it up, you seem to know what you want and are working your damn hardest to get it, best way to live in my oppinon. I can imagine this is all stressing, Im looking forward to college, but at the same time enjoying the freedom of highschool and co-op. The Golf place seems to be a nice place to work, that's awsome that they are so understanding, its hard to find good people like that in the world!

*smile*

*Lorelai*

[Sistersteel]

I am going to try writing out my diet ahead of time, and try not to change it. I will try to follow it to a tee.

Saturday March 19 Approx 1500cal 50-30-20
Meal (2-3hour between each)
Meal One
1/2c oats
1/2banana
1/4c fat free milk
1tsp NPB
1c egg whites
1tbsp ketchup

Meal 2
30g IsoXP with water(post workout)
1/3c sweet potato

Meal 3
5oz salmon from M&M
12 asparagus spears
0.5tbsp Udo’s oil
1 rice cake

Meal 4
100g tuna
1tbso ultra low fat mayo
1tbsp relish
100g California veggies
0.5tbsp Udo’s oil
1 rice cake

Meal 5
100g chicken
3oz baked potato
60g spinach

Meal 6
1c egg whites
1/4c salsa

Total 1509 cal 180g/125g/28g

I am heading off to the gym to do a light shoulder workout and 30min of cardio. I am still congested and have a cough but I should be fine to workout. When I get back I plan on writing out the rest of my meals for the week. I don't want anything to slow me down this time around.

SS

[mommykuce]

I found that if I had everything written down I was stricter with my diet. That is a great idea!

[Sistersteel]

I am back from the gym. I had a good shoulder workout, nothing too strenuous. I didn't do any cardio because I started coughing just doing abs. It is really nice and sunny out here, so I will go for a walk.
WEll I already went off my plan. I decided that today would be the last day I go to the Bake shop. I bought and ate my last Macaroon madness bar. I am making a promise to not go there again until after my competition.

I am still sticking to my meals for the rest of the day.

SS

[Sistersteel]

Last night I went out with some girlfriends, I had a great time! WE all talked about out boy troubles. But I didn't get any sleep. I slept from 6:00am to 8:00am, then took another nap from 1:00-3:30. So I still have some catching up.

So this past week I have been reflecting on my relationship with Colin, and how it has been since we got back together. It hasn't been the same, which is to be expected, but hte worst part is that I felt like I love such a great friend. He was distant and jsut couldn't let me back in. I sort of expecteed this, I was nieve to assume that I could make things better. Then this whole week I never heard from him, and when I finally called him he said "Well call me if you go to the gym" So I had a good idea it was over.
Plus I whenever I was around him I felt like I should be soemwhere else, doing cardio, practicing my poses, and my workouts felt like they were going downhill. So I think over this past week we both realized we were better off on our own. I really want to ace my diet this time around, and focus 100% on my training, NO DISTRACTIONS. I want this soooo bad, and now I have no excuses, its PERFECT!!! I am ready to get back in the game, stronger then ever!

I just need to get through school, and then its smooth sailing.

So today between naps this is what I have ate not much

meal 1- 1/2c oatmeal, 215ml egg white, 1.5oz banana, 1/4c salsa
meal 2- 1/2c oatmeal, 50g raspberries, 50g blueberries, 100g tuna, relish/mayo
I am going to keep some fruit in my diet for now, to keep me sane.

Oh yeah last night there was this guy who is an avid weight lifter, and my girlfriends had me posing for him, and he was extremely impressed with my lats, and outer quad sweep. I felt pretty good about myself!!!

WELL tomarrow it is back to cardio, strict diet, and heavy weights! Can't wait!!!

SS

[JumpinJill]

good for you girl! :)
You know so many times I look back and realized its MEN who've held me back in life because I let them, so kudos to you I say, for realizing what you want before you regret not doing it after the fact :) (hmm did that sentence make sense to anyone else?)
I haven't followed the whole story behind you and colin but it sounds like it's for the best.

[Xie_zi]

Jamie

Another week , another day to get leaner , stronger , healthier and sculp our boddies to perfection .... some of us have a long way to go ( me) some are close to perfection ( you ) but for all of us it's a never ending story ...

Have a nice day

PS as usual I enjoyed our conversation yesterday , you're the best
PSS I ate another icecream when you left me to take a nap

[Sistersteel]

JumpinJill- You are right, I could not have stayed in a relationship just for the sake of companionship. I needed someone who would support me, and encourage me, and Colin just could not do that anymore. I know it is for the best, and I really hope we can remaine friends. For the three years that we were together, he never once did anything to hurt me, and was my best friend. The hardest part is looking back at how great things were, and how awful they are now, and knowing that I am the one who screwed it up. Forgiving myself for hurting Colin, and ending it so badly (the first time) is the hardest part. On the positive side of things he still wants me in his life, and he is still coming to my competition to cheer me on! He really is an amazing guy. But it is time for us to be on our own.

Xie_xi- You are so bad!!! I guess you are eatting enough sugar for the both of us. Hope you have a good day, try to avoid the pizza and icecream, for me!!! xoxo

Here is the rest of my meals from yestaurday

meal 3- Large salad with 177g chicken, light dressing
meal 4- 1sc ISOXP, 1/3c oats

March 20 Total: 1300
Fat: 28 255 21%
Sat: 3 28 2%
Poly: 13 113 9%
Mono: 5 43 4%
Carbs: 92 312 26%
Fiber: 14 0 0%
Protein: 163 650 53%


Today I started off with:
1/2c oats, 2oz banana,
6 egg white, 32g fat free slice ham, 2oz peppers, 1/4c salsa

Now I need to make my meals for the day and then off to the gym and school. I am getting help with my analytical today, hopefully I can figure things out. I plan on working back today, and doing 45min of cardio, and maybe another 20min after school. I need to get back into the swing of things.

SS

[Sistersteel]

Here is the rest of what I ate Monday

Meal 2- 25g ISOXP shake, 1 green apple, 87g chicken, 1/2c oats(post workout)

Meal 3- 115g chicken, 1/2c oats
Meal4- 100g tuna, 1tbsp ULF mayo, 1tbso relish, salad
Meal 5- 64g chicken, tomato sauce, 8 asparagus spears, 1tbsp Udo's oil, 150g veggies

Calories Eaten Monday
source grams cals %total
Total: 1446
Fat: 32 288 21%
Sat: 3 28 2%
Poly: 13 114 8%
Mono: 5 45 3%
Carbs: 113 387 28%
Fiber: 16 0 0%
Protein: 172 687 50%


I worked back, it was an awesome workout, but I only did 20min of cardio. Having a hard time getting back into the cardio.

Here is what I ate today:
meal 1- 1/2c oats, 1.8oz banana, 3oz strawberries
-6 egg whites, 8 aspargus, 1/4c salsa

Meal 2- 3.25oz chickne, 1/3c oats, 1/2tbsp Udo's (pre workout)

Meal 3- 100g tuna, 1tbsp ULF mayo, 1oz celery, 1/2c brown rice(post workout)

Meal 4- 98g salmon, 80g spinach, 100g veggies (broccoli, cauliflower, carrots)

Meal 5- 3 egg whites, 32g chicken, 1/4c cottage cheese, 1/4c salsa, 6 asparagus
-3tbsp cream of wheat, 1.8oz strawberries

Meal 6- 3/4c cottage cheese

Calories Eaten Today
source grams cals %total
Total: 1537
Fat: 31 275 19%
Sat: 5 42 3%
Poly: 12 106 7%
Mono: 7 66 5%
Carbs: 142 490 34%
Fiber: 19 0 0%
Protein: 172 686 47%


Had an awesome leg workout today. I felt really focus, and was determined to work my legs to failure. I started off with 5min on the bike to warm up.

Then proceeded to do:
10set, 10rep squats, with 25lb per side, with 30min rest intervals. I was pouring sweat and the last 4 sets were intense. I really focused on contracting my quads and glutes at the top of the movement, and pushing the weight up through my heels.

Then 4 set leg extensions 10rep 35lb, 10rep 25lbs drops. This leg extensionis weird normally I can do 80lbs at my other gym, but the resistance on this one seems much heavier. It is the burn that matters anyway, and I couldn't even stand after these.

Then lying leg curls: 3 sets, (10rep at 50lb, 10rep at 40lb, 10rep at 30lbs) that is one set, it is repeated two more times

Seted calf raises: 3set 45lb plate to failure (15-20reps) 2 sets 25lbs plate to failure

Then 30min on the bike, and stretching. When I got off the bike my legs were shaking like mad, i was very pleased with myself.
It was so nice out today that me and my mom went for a 30min walk, i was stiff but it is probably good to keep the circulation going thorugh my legs.

I am reading a really good book called "Mind Gym" it is full of really great quotes, and advice on reaching your goals, and becoming a great athlete. I will post some of them soon.

Off to do some homework
SS

[Sistersteel]

My legs are soo stiff today, it feels GREAT! I can barely walk down the stairs, i don't know how I am going to do cardio. I think I will just go for an hour walk, it is really nice out again!

So I talked to Colin last night, and found out why he thought we shouldn't get back together, and it wasn't what I thought at all. I thought he couldn't forgive me, and couldn't let himself care about me again. WRONG, he thought i didn't want to try to get back together because I didn't phone him all week, or go to the gym with him. He feels like I should be doing all the work, because I am the one who f**ked it up and hurt him, which I can see his point, but wiht my competition I have to be extremely shelfish. Plus last week I was sick in bed from Sunday to Tuesday and then when I phoned him Thursday he was going out with the guys for St. Patricks day and didn't invite me. I really thought he just couldn't love me again, but he says he will never stop caring for me and loving me. We both can't imagine out lives without one another. I explained to him how much this competition means to me, and how much time and energy i need to spend on it. We decided to just keep things simple, and see each other on weekends. We aren't back together, we are just friends for now, and we are both content with that!
Colin is going to come with me to watch the night show on April 9th, so that will be fun!

You are probably wondering why I am blabbering on about my situation, but I do it because my friends have heard enough, and don't care.And basically i just like to know that maybe someone out there can relate.

Well this week is slightly hecktic with a pharm lab due tomarrow and a microbiology test. I also want to get in at least 1.5hours of cardio, and work chest.
Friday I have off of school, yeah, and so I will get in a good 2 hours of cardio, train, and pose.
Next week will be crazy, with two tests, and three or four labs reports due!

[Paichka]

Hi Jamie!

I've been lurking on your journal and I just wanted to say I feel your pain about the messy breakup-make-up-no-wait-just-kidding thing. I'm going through something similar right now with my ex...he's making it extremely tough on me, and he's in Germany while I'm in Iraq! If he can make me a wreck from a continent away, and prompt a near-inevitable binge (this is why, ladies, I no longer keep riesens in my room :-p) I cannot even imagine what having a rough-relationship nearby is doing to you...I'm glad to see you seem to be finding a balance, and I really hope it works for you. Stay strong and keep your eyes on the prize!

That and your journal is amazing...it's so good to read about buff girls embracing soreness and counting protein grams instead of calories -- girls who want to be cut and beautiful rather than sickly and sallow. Especially COLLEGE girls who want these things! (Duke was full of stick-insects. :-p) So, in short, you ROCK, keep being awesome, and I look forward to getting a daily dose of inspiration from you and your quest for competition!

-- Sunny

PS -- glad you're feeling better, too. I'm going to try that leg workout, it looks intense!

[sillyvent]

Jamie- We are always here for you. Training for a show with drama in your life makes it that much harder- but makes you a strong person. I love your passion and dedication!
Dawn :)

[taifighter]

SS, I just have to say I am VERY VERY proud of you for speaking up about how you feel and putting your emotional well-being and goals first.
I had the EXACT same experience when I was a senior in college. Just like you I had never cheated on anyone before and I was very in love w. my bf but we had been fighting A LOT and things were not going well between us. It was at that point I got more drunk than I ever had before (oh man, I'm getting red just typing this) and ended up hooking up w/ a friend of mine...who was also his lab partner. His lab partner told him the next day (before telling me, mind you...I was so drunk that I blacked out during the entire thing... I had to be told what I did :( ) and my bf dumped me on the spot.

I was devastated, I cried for days. I made a vow that I would do whatever it took to get him back. After a few weeks we started sort of talking again and slowly, *painfully* we began getting back together. The problem was SS, he was still hurt and furious and I was willing to walk over broken glass to make him happy at this point. I felt the same way you did, that I was the one that messed up so I had to give up my opinions, my feelings and my "say" in the relationship to make him happy. HUUUUUGE HUGE MISTAKE!!!!!

Because I did that, it took us MONTHS to return to any sort of normal relationship...and it still wasn't "normal" because there was gobs of tension and anger and unspoken feelings between both of us, right under the surface. He would get angry and withdrawn for no reason, I would resent him for treating me poorly, but then feel guilty for getting mad, cause after all, I was the bad person, right? I gave him license to take out ALL of his hurt and anger on me and thats not right!!! Just like you guys, we were very in love, and couldn't imagine being apart...but we hadn't handled our problem in a good way. Getting back together just b/c you miss someone is not always the right thing to do.

I was miserable and stressed out for most of my senior year, even after I got back together with my bf. My goals went out the window AND he didn't forgive me or heal any faster.

SOO after that long rant, what Im saying SS is that you need to take care of yourself FIRST. Colin needs to make peace on his own for now, and be there strictly as your friend in support. If you love each other eventually thing will work out and you can approach a relationship together, as equals. But going into anything where he treats you like a criminal that needs to make up for something....or where YOU feel guilty will not work!!!

After nearly TWO years of working things out very very slowly, I am engaged to the bf that I hurt very badly. We are finally 100% alright with one another, I know he trusts me unconditionally now and I have never been happier in my life. But I know now that I could have saved myself (and US) months and months of anger and pain if we had just sucked it up and STAYED apart for awhile. Being together doesn't always mean you will be happy, and being apart doesn't mean you won't be together again!

Alright, now that I've freaked you out with my long, intense lecture...
haha but seriously I've been wanting to say something since your first post about Colin, but didnt want to butt in. I just think you are making an EXCELLENT decision to stay friends and work on healing yourself. What happened w/ you and Colin does NOT make you a bad person. You don't deserve punishment, you are worthy of love, care, compassion and support!!
CONGRATS on your training and upcoming comps!!! Can't wait to hear more about your progress!! :D

[Jennifer-Lynn]

Hey Jaime...hang tough girl. I'm glad you posted your feelings in the journal I think WE ALL can relate to some part of it. I also think its fine to be selfish right now, this isn't forever.. I just wanted to say we are here for you so spill away when you need to talk to a few hundred people LOL...and btw, you are simply amazing!! Just remember that OK!

[Sistersteel]

Thanks Jennifer-lynn for the support, I am glad to know you are listening. I really admire your determination, you are an inspiration to me. I hope the low carb thing is working for you.

I am a little stressed at the moment trying to write up a pharm lab, and study for micro. My legs are so sore!!!

Gotta go
SS

[Ivey_Itch]

Hey! Just dropping in to say your doing amazing! I know it's tough! I'm in college too (graduate in MAY!) but i'm going crazy now.. I COULD NOT imagine preparing for a comp!! ESPECIALLY with your classes! (i'm psychology/sociology) Your doing a great job!! Balancing life isn't easy, but your doing it so well!! Keep up the FANTASTIC work girl! :D

[MsJewels]

I've been reading your journal, too, and am so happy to see the amount of support that you are receiving from everyone.

When you achieve your goal and are standing up on the stage at Fame, your accomplishment will be that much sweeter. :)

[Sistersteel]

Thanks Ivey and MsJewel for the support.

So far this week is going great. I am not tracking my calories, just trying to eat really clean. I find when I am constantly on fitday trying to figure out all the ratios, and constantly worrying about how many calories I am eatting my cravings get worse. So for the next three weeks I am just going to eat clean, and not binge on chocolate or sugar. I need to have enough energy to get in my training, cardio and all my studying for my tests and exams.

Yestaurday I did 1 hour 15min cardio, and worked bi's and tri's. which are sore today.
Today I did 30min cardio before breakfast, and 50min at the gym, and went for a 30min walk. I also trained back and abs.

The rest of the week will be hard, because I have a test everyday, and need to make time to study. I am hoping to get to the gym on Thursday, and Friday night. I still plan on getting all my cardio in.

I am thinking about going to a wrokshop put on by Fame April 16th in Toronto. It is suppose to cover: posing, tanning, suits, makeup, routines, and dieting. But it is right before exams and right downtown Toronto, and I don't want to drive in Toronto, so I haven't decided if I am going to go or not. Anything to help boost my confidence is worth the trouble thou.

Time to study
SS

[Xie_zi]

oh my ... do I see you say your confidence need a boost .....I really wonder why ..... ok time to get everything in line here ....

1. you are an excellent student
2. you are more determend and disciplined then any of us on this and other boards
3.on a short time , you managed to build up an awesome body.... especially your quads and lats look really great
4. honestly .... your the hotest muscle babe I have ever seen ... and you know I would be there in a minute if you would let me ....

... so .... why in the hell do you need a confidence boost ???

[Sistersteel]

Thanks Xie_xi

I am still goign to be nervous stepping on stage in a skimpy bikini, infront of a few hundred people!!! Who wouldn't be.

So I no have one more thing to add to my stressful life. Your going to laugh, I know I am. So hear it is....

I have to get my two front teeth taken out!!! AHHHHHHH
I have an abcess above a front tooth, and it is the third time, so the Dentist say that it is best just remove both front teeth. I have root canals in both teeth from an accident when I was ten and they just about feel out. Then I had braces for 2.5 years which damaged them more. So these infections are the last call. The worst part is that they will be pulling them out right after exams, then I have to wear fake teeth that I can take out, for 4-6months while my gums heal!! Then they will put implants in. I just hope that they dont' look too fake, and that I can still talk normal. If they do look fake I probably won't be competing. LOL I can't believe my luck, I knew they would eventually have to be taken out but why couldn't it just wait a few more months!!! Oh well thats life, hope fully they won't be noticable and I can still compete. Or maybe I will compete but not smile!

Dieting is still going good. I did 30min before eatting this morning, but won't be going to the gym because I need to study for biochem, and pharm.

Right now I am waiting at school to do my DNA practical test, hopefully it won't take long, and I can get home in time to watch Oprah and take a nap, lol.

Better get ready
SS

[MsJewels]

That is too bad about your teeth! ...but I'll admit it's funny thinking about you smiling a toothless grin to the judges. ;) I'm sure that your temps will be natural - and you're on stage under bright lights and quite a distance from most viewers - It's won't be noticable. BESIDES, you're in a SKIMPY BIKINI! Sorry, hon, but no one's looking at your teeth. :D But I definitely think that not smiling isn't an option - Practice your closed mouth smile if you're not happy with the temp teeth.

:)

[sillyvent]

SS- Sorry to hear about your teeth- my dad had an accident and his front 2 are fake. I swear you cannot really tell- don't worry! :) And trust me you get used to the skimpy suit- yesterday I was walking around my apartment in mine right before I started posing and my roomies were just laughing at me! ;)

[Sistersteel]

Thanks girls for the support! I am sure you are right, no one will be looking at my teeth lol.

I have pictures that I want to upload but everytime I click on it the screen comes up "can not display this page" GRRR it is very frustrating.

Jamie

[MMA_Fighter]

Hey Jamie! Just stoppin by to say hi, and say thnx for the cool post in my journal!

Im very sorry bout your teeth, my mom has her 2 taken out as well and has a permanent bridge, and they look so real, that u cant tell they arent!

I have to say girl, U ARE AMAZING!!!! Not only do u have to deal with drama in your life, u are a very dedicated student, and study hard, your training for a show, and u look great!

I know how if feels to be nervous before a show, and one of the things that helped me, is visualization. Every day, when ever i had a free moment,I would listen to my routine music, i would imagine me on stage, take deep breathes, be calm, and see everything around me, feel the heat of the lights, hear the crowd, feel how i would walk, proud and tall, and i would see in my mind me doing a perfect routine. When it came time to get on stage by myself, i remember them calling my name, and i went straight into the "zone" that i had built, and the next thing i know, im backstage, my trainer telling me i nailed my routine!!!! I dont even remember being onstage!!I know i was, cause i have pix to prove it..lol..

Dont worry, everything will come together, and u will be great!! Keep trainin hard, and eating clean, and before u know it, u will be there, in great shape and ready to show them the results of how hard u have worked!!!

[Sistersteel]

Thanks Tam for the tips. Visualizing really keeps me motivated, especially through my cardio.

Yestaurday I ate really good. I still haven't been tracking my calories, but I have been eatting really clean. I had oatmeal in the morning for my complex carbs then the rest of the day I just ate protein and veggies. I have increased my fat intake to help reduce cravings. I had 2tbsp flax oil throughout the day, and 3tbsp PB, which I probably shouldn't of had. But I did 2 hours of cardio on my cross trainer ,burning over 1200cals.

I had a great leg workout yestaurday before all my cardio. I have decide that I am only going to train abs twice a week, because I think all the weighted exercises I have been doing has thickened my waist line. It may just be my imagination.

I have a pharmaceutics test today that I still need to study for, so I better get on it.

Jamie

[Krissypoo]

Jamie-

Where are you? Is everything okay?

[Sistersteel]

Ok so I have a huge confession to make. Since I got my cold a few weeks back, and decided to wait until June to compete I fell into a HUGE SLUMP!!!! i felt completely lost, and was so disappointed in myself. I started making excuses to cheat, and eat chocolate. First it was because I was sick, and I decided to wait to compete so I could cheat for a while.
Then it was well I just won't eat carbs tomarrow, and I will do cardio- WRONG, WRONG, WRONG!!!
Then it was well its Easter I can eat chocolate.
Then I was like well I will start dieting tomarrow, so today I will eat four chocolate bars, a bag of skittles, and nachos with cheese, and ground beef!!! I actually feel nausous thinking about how bad a binge eatter I was becoming. I was also very depressed, and was constantly thinking negative thoughts like: "I will never get lean enough" "I just don't have the will power to resist sugar" "I can't do 2 hours of cardio a day" etc. I felt completely defeated. I was a yo-yo one day I decided to start eatting clean and two days later I was back to binging on sugar! I lost all my confidence, determination, discipline and desire.

But after thinking about my progress, my dreams, and goals, and reading the most amazing book called "Mind Gym" I am back.
This book "Mind Gym" is amazing it is all about how athletes remain confident, and perform at their best. It has stories on setting goals, getting out of slumps, staying confident, etc. It really made me think, and I realize now that it is my mental strength that needs work. So I started by making postive comments about myself, and not letting negative ones in. Now I am constantly setting reachable goals, and giving myself the credit I deserve. I realize that it will take time to get extremely lean and ripped, so I can't be impatient. This is my first competition and as long as I try my hardest, do everything I can to make sure I am prepared then I can't beat myself up! I need to be proud of the dedication, desire, and discipline it takes to compete, instead of focusing so much on losing my tummy. I am also ready to make the sacrifices need to reach my goal, weither it be giving up sweets, or late nights.

I feel completely renewed, refocused, and determined to be 100% prepared for this competition, both mentally and physically.

Here of some of my positive thoughts:
"Think about how much your lats have developed. They are wide, and make your waist look tapered!"
"Look at the veins in your arms, and the lines coming out in your shoulder"
"Remember how people are always complimenting your outer quad sweep"
"Doesn't it feel great when your muscles are sore the next day"
"I will go into the gym like I own it, and work my muscles until they are screaming, and tight with blood, only then will I be satisfied"
"You've already done 30min of cardio before breakfast, only 1.5 hours to go, No Problem"
"I will eat 100% clean, no excuses!"
"I will get done my 2 hours of carido!"

My new goal is not to focus so much on my stomach, and focus more on my posing, and mental game. As long as I get my cardio done, and eat clean the abs will come! There is no point putting myself down for something that I can not change overnight.

I have ate 100% clean begining on Monday, so three days are down. I have not had cravings, and I have also done my two hours of cardio. I trained shoulders, and abs on Monday and back yestaurday, and today was just cardio. I am constantly reminding myself, that there are NO EXCUSES to eat sugary treats, and that I am strong enough, and determined enough to compete.

I know some people are probably thinking "Well one treat won't hurt" well I tried that and once I give myself one treat, and make and excuse, I don't stop. I can literally pack away 4-5 chocolate bars, or an entire tub of ice cream. I have even bought chocolate bars on my VISA!!! So that is why I am not allowing myself to cheat. If I do cheat it will be on nuts, extra oatmeal, or pasta, but NOT SUGAR! SUGAR IS THE ENEMY and I will beat it!

Time for me to do my last 30minutes of cardio, Hooray!

Sorry so long, and intense
Jamie

[*Destiny*]

Jaime,

You are awesome. It takes a lot to confess everything and you should be proud that you realized what you were doing and that you are now taking action to correct it. If it makes you feel any better I ate sooooooo much easter chocolate that I lost track, so you are definitely not the only one. Sometimes I think we subconciously sabatoge our own success if we are working to hard. You are an amazing person and you already look great and I know you have what it takes to reach your goals and beyond! Keep up the good work and good attitude! Everyine here is 100% behind you.

-Destiny

[StlBarbie]

Jamie,
You definitely have dedication, desire, and determination!! There is not a doubt in my mind that you will get exactly where you need to go!! Be proud of yourself and of all your accomplishments ... you have all the strength and grit you need to make and that you will!!!!!!!!!!!!!!

[Xie_zi]

'll be damn..... Jamie , remember our conversation last Sunday ; when I'm confessed I getting a belly because I eat to much pizza and icecream???? And you , Miss lean was acting like your ripped and shredded.... now I know you were bulking yourself with chocolate bars......grrrrr ... you deserve a spanking.....

Ok , for those who read this tread and adore this girls as i do ... I need to tell something here ..... although i'm sure she is very honest about her diet and training , she is a bit of a drama queen as well ....

I received last week a couple of pictures of Ms Jamie , and i can tell you all she looks good , I mean really good both as an athlete and as women...

You ladies aren't so much interested in my opinion about Jamie as a women but Ijust want to tell you she's hotter then JLO any day ..... (ymmie yummie); as a bodybuilder she looks fantastic as well , at her age and with her experience , nobody , especially Jamie , herself shouldn't expect she can look like Lenda Murray ,but like all of us she just needs to go on the bodybuilding journey like we all do.... Some of us , because they are genetically blessed are travelling against a high speed onthat journey , whilst others are doing it step by step .... I don't know Jamie well enough to evaluate weither she's a fast traveller or a slow one ... but I sure could see that the Journey so far has been a succes .... those quads, lats and biceps of hers are defenetly the stronger parts ... about the lacking bodyparts , i would say that if the Judges see her on stage with that sexy smile ... they won't see any lacking body parts .... at least I didn't saw any but maybe that was because her smile brouhgt me in a higher atmosphere ....:))

OK enough, *bling**bling * on Jamie otherwise she getting to cocky ....

Arriverdecci y'all

Muscle Bunny

PS : sorry for the spelling mistakes , english ain't my mothertongue

[Sistersteel]

Thanks you so much Destiny and Powell2, your support means the world to me!
Thanks Xie_xi for all your love, you always make me feel great about myself! I am gald I have you in my corner, xoxo.

Today I plan on hitting legs, and doing two hours of cardio, but instead of using the cross trainer like usually I am going to use the bike,and walk on the treadmill.
Dieting is going well, I was getting very hungry by the time I got home from school, and I was like "what gives I have had enough carbs" but then I remebered that I hadn't had my flax oil, so I downed a tbsp of that, YUCK and my cravings disappeared!!!

I got 94% on my biochemistry test!!! But I think I bombed my pharm test, I get it back today. I just really hate learning about how to make tablets, caplets, and lotions, boring! I will have to study my butt on for that exam and my analytical chem exam. Only one more week left!

I can't wait until Saturday, Colin and I are going to watch Fame Centrals, adn cheer on Mike, and Jason from my gym. These guys are awesome, Mike had kidney problems so he can't take and herbal diuretics, or dehydrate to the same extent as others, but I am sure he will look amazing anyways. Jason went from a flabby 204lbs down to 174lbs!!! I wish these guys the best of luck, and will be cheering them on from the crowds.

Well I better study for my analytical test that i have tomarrow!
Thanks again for the encouragement, and comments!
SS

[StlBarbie]

94% on biochemistry!!! Not only grit but brains too!!! :)
Great job Jamie ... now hit those books girl!

[MsJewels]

I'm going to copy those quotes into my journal - Thank you for the motivation, and your honesty! It's easy to fall off the wagon - It takes dedication and desire to get back on, and I'm glad to have ya back! ;)

[someday]

i certainly understand how one bad day can lead to many more. you aren't alone. all you can do is what you are doing......the best you can! sounds like you're back on track and i agree with you......it is a mental game....especially at the end....just remember, one day at a time. :)

[Sistersteel]

Thanks to everyone for the support and encouragement.

I have finally figured out how to attach pictures. The cartoon of daddy's little girl is awesome. They should make a cartoon female super hero who has muscles like that!
These pictures of me were taken before heading to the bar a few weekends ago. My friends are obsessed with my muscles and are constantly asking me to pose for them. They are really supportive, Thanks Stac, Sarah and Linz.

Wish me luck on my analytical test!!!! I'll need it!
SS

[StlBarbie]

Jamie,
You look absolutely AWESOME!!! What powerful arms - great job girl!

[Krissypoo]

Thanks to everyone for the support and encouragement.

I have finally figured out how to attach pictures. The cartoon of daddy's little girl is awesome. They should make a cartoon female super hero who has muscles like that!
These pictures of me were taken before heading to the bar a few weekends ago. My friends are obsessed with my muscles and are constantly asking me to pose for them. They are really supportive, Thanks Stac, Sarah and Linz.

Wish me luck on my analytical test!!!! I'll need it!
SS

Wow! Look at those arms! You look great, Jamie! I'm so glad that you got yourself motivated again. You're going to kick azz at that show. CONGRATS ON THE BIOCHEM SCORE!!!

I'm watching your journal intently...you're a great example of the motivation and hardwork I'll need if I get as good as you to do a natural bb show. Keep tearing those muscles up!!!!!

[Xie_zi]

holly guacemoly....... I see ... I see ..... pink elephants dropping out of the sky wearing purple bikini's ...... is that normal????

I guess for me no more Jamie pics .....at least for today ....

[Sistersteel]

Sorry it has been a few days. I did well on my diet up to Saturday then I ate too much. But I am not going to dwell on it.

Thanks to everyone for the compliments!

I went and watched Fame Centrals Saturday night. The show was suppose to start at 8:30 but they had powerfailure and it didn't start until 9:30. The two guys I know were competing in the Welter weight class. They both looked really awesome, extremely ripped, and vascular. Mike placed first in his division, which was so awesome because he had some really stiff competition from another man who had been competing for 20 years. Plus Mike had been really sick the night before and was not feeling good at all.
The women competing were all so tiny, but extremely cut, there were a few who were a little softer. One lady competed in the master, and middleweigh class one both plus the overall. She was probably only 115lbs and extremely ripped and striated. My trainer thinks that I will look awesome, because I have more lats then any of them, that gives me a better V-taper.

I did my two hours of cardio on Friday, took Saturday off everything, and Sunday I did 1hour 15min cardio, and worked chest and shoulders. My strength has increased alot, I did 40lb dumbells for chest press no problem, and 105lbs on the pec dec.

When I was shopping I felt so fat, and frumpy, so I bought myself two new shirts, a sweater, 2 pairs of sunglasses, and sandals, all with my Visa. Good thing I start working next weekend. I tried on this one sweater and it was a Large and I couldn't even get my arm in it, lol. Both my mom and aunt were making fun of me, and my big arms, and shoulders. I just laughed, but I was actually happy that it was too tight. Even though my weight is sitting around 130lbs I feel like the gain was muscle as well as fat.

I do have a delema, my trainer keeps asking me how much I way, and I keep telling him 120lbs, because I am afraid to let him down, or dissapoint him.. He has such high expectations of me, but I can;t keep telling him I am 120lbs when I am around 130lbs. I don't know how I am going to tell him that I have been lying.

I am planning on posting my meals again, starting tonight. I only have one lecture today and lab clean up. I am going to do my carido today, and work bi's and tri's. I also need to start studying for exams. I completely bombed my analytical test on Friday, I might as well of not handed it in at all because I know I failed. I just want to pass this class.

Well time to get my food ready, I'll post my meals later.
Jamie

[sillyvent]

SS- Sweetie you look awesome!!! :) So cute...you have the full package! Anyways, don't lie to him...remember weight isn't everything. You may be leaning out but not losing weight...that's how I work at a certain point. He's there to help you out...let him! 10 lbs a pretty big differnece, he might want to change up your workouts. :)
Lots of love,
Dawn

[*Destiny*]

Lookin great Jaime! I agree with Silly, just tell him the truth. I am sure he will be able to help you better if he knows your real stats.

[mizone]

Hang in there SS! Dont be afaraid to tell him, I understand why you are tho - but remember this is about you!

Keep up the great work - I enjoy following your journal!

[Sistersteel]

Thanks silly, destiny and mizone. I will try to work up the courage to tell Dave the truth, i know it will be for the best.

Here is what I ate yestaurday. It wasn't enough but I wasn't hungry.

8:30- 1c egg whites, 2tbsp salsa, 1tbsp CC, 60g spinach, 1/3c oats, 2oz banana
11:50- 3oz chicken, 2oz celery
3:00- 3.5oz tuna, 1tbsp relish, 1tbsp ULF mayo, 1/2c brown rice, salad
6:00- 1c egg whites, 1tbsp CC, 2tbsp salsa, 6 asparagus, salad, 1/2tbsp Flax
8:00- 100g haddock, 1/2tbsp flax oil
10:00- 62g chicken with mustard

Cal- 1169,
Fat 24g 20%
Carbs 83g 27%
Protein 145g 53%

I did 20min cardio on cross trainer before breakfast, and 20min of HIIT on stepmill after weights. Trained bi's and tri's.

[Krissypoo]

Let us know how Dave took the news. Hopefully, he wasn't TOO harsh. Maybe the 130 isn't fat at all. That would be great! Good luck! I hope it goes well...

[MusclePak]

SS-

Great system and workouts

nice pictures

Keep up the good work. I'd ask you to pose all the time as well!!

MP

[Sistersteel]

5:30- 1/2c oats, 2oz banana
6:15-8:00 Work out, trained legs and did 30min on cross trainer
8:15- 35g ISOXP shake, 1/2c brown rice
11:15- Protien pancake (1/2c egg whites, 1.3c oats, 15g ISOXP, 2tbsp CC, 1/8c sugar free syrup)
2:15- 3ox chicken, 8 asparagus, 3oz grilled scchini, 1tbsp salso, 1tbsp Flax oil
4:45- 1/3c oats, 50g blueberries, 5oz salmon, 60g spinach 1/2tbsp Flax oil
8:00- 3oz tuna, 1tbsp relish, 1tbso ULF mayo, 160g broccoli

Calories- 1372
Fat- 34g 24%
Carb- 124g 32%
Pro- 144g 44%

I only got in 30min of cardio, I was really tired and ended up taking a 2hour nap.

Thanks MusclePak for the compliments!

I have decide to try and keep my calories around 1500-1600 on lifting days and below 1300 just cardio days. One day I plan on going up to about 1800.

I don't have anymore classes this week, but I start working this weekend, and start exams on Monday, so I need to get in lots of studying. Tomarrow, Sat, and Sun I am just doing cardio. Friday I am training chest and shoulders. I am not sure how next week will go, i just plan on eatting really clean and getting to the gym when I can. I have also applied for a summer placement at the University to work on a research experiment about how Lactic acid bacteria affect out body. I hope I get it, but it is not paid so I will have to figure out what days to work and what days to go to the University.

Here is what I ate today:
6:30- 1/2c oats, 2oz banana, 1c egg whites, 2tbsp salsa
Trained back, quick workout, but good.
9:45- 35g ISOXP, small green apple
10:45- 1/3c oats
12:00- Salad with 3oz chicken
2:15- 130g tuna, 1tbsp relish, 1tbsp mayo, 3oz sweet potato, 1tbsp Flax oil
Later- 1c egg whites, 1/2tbsp flax, 2tbsp salsa
Later- 6 hard boiled egg whites, 1 yolk, 1/2tbsp Flax oil
Total: 1546
Fat: 41 373 26%
Sat: 5 47 3%
Poly: 23 209 14%
Mono: 11 95 7%
Carbs: 117 404 28%
Fiber: 16 0 0%
Protein: 168 671 46%

My ratios still aren't were I want them. I am going to see how far I can cut back on the carbs, before going into Ketosis. I bought some ketostix from the drug store. Tomarrow I am going to test when I wake up, and after cardio, and at the end of the day. I just want to see how low I can go before getting into a ketosis state.

Time for my egg whites!!! I still need to do 45min of cardio, yuck!
SS

[Sistersteel]

Weighted 128lbs this morning after cardio, before breakfast!!!! Bellybutton is back down to 29" which was the same as when I weight 120lbs!!!

I have been doing alot of thinking about my diet, like usual, but i have decide that my body is not losing fat because my carbs are too high and my body just burn the glucogen and never gets to the fat cells. So after researching the cyclic ketogenic diet for several hours i have decide to give it a go. Which means I am going to add in egg yolks, more flax oil, and peanut butter. My carbs will only come from veggies, and I will be adding in 20g of a simple carb (grape juice) immedietly after weight workouts. My protein intake will reamin around 150g, carbs around 30g, and fat around 65-75g making up approx 1400cal a day. I plan on eatting like this for 7days then doing a carb up. I am still not exactly sure how to perform this but I know my fats will be extremely low, protein the same, and lots of carbs.

As I mentioned I bought ketostix to determine when I reach a keto state.
I checked this morning before cardio- negative
After morning cardio- negative
After hill sprints- negative

I am assumming it will take approx 3 days to reach a ketogenic state.
I am also going to cut back on my cardio, doing 30min before breakfast, and another 30min later. Alternating between LI and HIIT.

I believe that once I get rid of all the carbs in my body it will begin to burn fats. obviously the 50-30-20split was not working. I would not attempt this diet if I wasn't cutting for a competition, but I only have 8 weeks left.

I finally feel confident about my diet plan!!!

This morning i did 30min of cardio on my cross trainer, then hill sprints before my second meal. 6 sprints up hill (20secs) HRT-160, walk down 1.5minutes, then 10min jogging. I am not lifting today, just working abs. Tomarrow I will be working chest, and shoulders, and doing cardio.

Here is what I have ate so far:
9:30- 1c egg whites, 1yolk, 1.5oz orange pepper, 1.5oz green pepper, 2tbsp salsa, 1/2tbsp Flax oil
11:45- 3.5oz chicken, 15g marble cheese, 1/2tbsp Flax oil, 100g green beans
1:00- 1 harb boiled egg, 1tbsp PB

I will post the rest later.

SS

[terracotta]

Weighted 128lbs this morning after cardio, before breakfast!!!! Bellybutton is back down to 29" which was the same as when I weight 120lbs!!!

I have been doing alot of thinking about my diet, like usual, but i have decide that my body is not losing fat because my carbs are too high and my body just burn the glucogen and never gets to the fat cells. So after researching the cyclic ketogenic diet for several hours i have decide to give it a go. Which means I am going to add in egg yolks, more flax oil, and peanut butter. My carbs will only come from veggies, and I will be adding in 20g of a simple carb (grape juice) immedietly after weight workouts. My protein intake will reamin around 150g, carbs around 30g, and fat around 65-75g making up approx 1400cal a day. I plan on eatting like this for 7days then doing a carb up. I am still not exactly sure how to perform this but I know my fats will be extremely low, protein the same, and lots of carbs.

As I mentioned I bought ketostix to determine when I reach a keto state.
I checked this morning before cardio- negative
After morning cardio- negative
After hill sprints- negative

I am assumming it will take approx 3 days to reach a ketogenic state.
I am also going to cut back on my cardio, doing 30min before breakfast, and another 30min later. Alternating between LI and HIIT.

I believe that once I get rid of all the carbs in my body it will begin to burn fats. obviously the 50-30-20split was not working. I would not attempt this diet if I wasn't cutting for a competition, but I only have 8 weeks left.

I finally feel confident about my diet plan!!!

This morning i did 30min of cardio on my cross trainer, then hill sprints before my second meal. 6 sprints up hill (20secs) HRT-160, walk down 1.5minutes, then 10min jogging. I am not lifting today, just working abs. Tomarrow I will be working chest, and shoulders, and doing cardio.

Here is what I have ate so far:
9:30- 1c egg whites, 1yolk, 1.5oz orange pepper, 1.5oz green pepper, 2tbsp salsa, 1/2tbsp Flax oil
11:45- 3.5oz chicken, 15g marble cheese, 1/2tbsp Flax oil, 100g green beans
1:00- 1 harb boiled egg, 1tbsp PB

I will post the rest later.

SS

wow.. 29 at the belly and 128 lbs!! what are your waist and hip measurements??

[Krissypoo]

Weighted 128lbs this morning after cardio, before breakfast!!!! Bellybutton is back down to 29" which was the same as when I weight 120lbs!!!

Congratulations!!! And good luck on Keto! 30 carbs...so low! I know you will kick butt, though.