I need focus, so here it is.

[tamara]

I am going to try something new. I have been losing bodyfat for a figure show coming up in April, and I have already lost 20 lbs. I have competed before and I didn't diet enough, so I came in with too much BF. I am determined to be more competitive so I though maybe all you women out there can motivate me to stay on track . I don't have the money to hire a trainer, although my last trainer is helping me somewhat. I will post everday, and if anyone has any tips, ideas, comments, etc, pls post them here.
Thank you in advance, and maybe I'll inspire someone else!!

Here are my stats:

Age: 24
Height:5'4"
weight:164lbs
Bf%:26-28
lean mass:121lbs.

Here is my training schedule (I do 3x15 reps to fatigue not including warm/up)

Mon-Legs
Squat, legpress, lunges, ham curl, stiff-leg deadlift, calf raises(seated and standing)


Tues-Back and Biceps
Pull-ups,seated row, lat pulldown, back exten,biceps barbellcurl(very strict),cable curl,hammer incline curl, concentration curl.


Wed-Off weights

Thurs-Chest and Triceps
Bench press, machine fly, incline db press and fly, cable pushdown(tris), overhead cable ext, one-handed tri pulldown to the back and side.


Fri-Shoulders, abs and glutes.
shoulderpress, lateral raise, front raise, rear delt raise, upright row, crunches( I used to be in Kickboxing and I use an intense super set I learned there, very effective), glute machine, kickbacks, innere and outer thighs.

Cardio:6 times a week, 1hour min, plus I speed walk my dog 2 x a day for 30 min.i use the stairclimber and keep an eye on my heartrate, I keep it at 70-80% mhr.

Stretching: I stretch every muscle group when I am training it, and legs are stretched every day.

Posing: I pose every other day, and walk in my heels once or twice a week.

Diet:I have had my diet constructed for me by a nutritionist.

Breakfast:Oatmeal(1.5 oz)protien powder(1 sc)water, vitamins and minerals(multi, glutamine, fatburner, vit c, calcium, magnesium, Udo's Choice EFAs, glucosamine)

Meal 2-5: 4oz chicken, fish,tuna, or egg whites
Lg Salad with Udos
(If I feel sluggish I will eat yams)

Meal6: Protien powder(1sc)and vitamins and glutamine

Post-workout, 1 sc protien powder, water and Udo's.


Here it is, and i will be posting a before pic, and progress pics as well.

I am happy to hear feedback, and I welcome new ideas~!!


Yours in health,

Tamara:)

[tamara]

Ok, the pic isn'there, so I will try and try again!

[tamara]

I forgot to attach!!

[MsFit]

Looking good. Specifically what bodypart do you want to build up and what bodyparts do you want to trim up?

You're on the right track. :)
MsFit

[Viola]

Stay focused and you will get there. I would love to get my lean mass to 121. Good work.

[tamara]

Thank you so much for the compliments.

MsFit, I am putting some muscle on my shoulders and I am trimming down my legs. I used to be a powerlifter and I built lots of mass. I used to be 135 lbs lbm, and due to a few years of no training, I lost some. This is ok b/c I feel more feminine with smaller legs, back and chest. I was 165lbs when I did my best powerlifting lifts(Bench-165#, Squat-240#, Deadlift-270#)These are one rep max.

I didn't stick to my diet due to bad planning, and poor self control. I started last night with a subway sandwich, and then proceeded to eat more junk. I have an appointment with a trainer tommorow, so I have to go for a run with my dog to make up for it. I also didn't do any cardio(I didn't go to the gym, b/c I am still sick with the flu/cold.)

I hope someone is interested in my progress, and thanks again to MsFit, and Viola for the engouragement. :)

[MsFit]

Wow, my lifts are far from yours. I'll have to dig up my journals but are numbers are very close.

For trimming the legs, go lighter on the squats and presses, add more reps. Do more extensions and lunges. Stay away from the stepper for cardio, the treadmill and elliptical will work best.

For your upper body widen the back with chins, pulldowns, thicken it up with rows. To add more symmetry do heavy shoulder presses for larger shoulders, don't forget the lateral raises to really add to the "V" taper. Of course the rear and front delts too.

Start cleaning up that diet, eat a lot of protein, moderate carbs, lots of veggies and plenty of water.

Good Luck with your progress. ;)
MsFit

[TrishB]

Tamara...welcome to the board! :)
You should get some good tips here and we are here to give you motivation and encourangement.
You are looking good now, and should have no problems achieving your goals by April.

Sounds like the diet will be the toughest for you.
Give yourself one cheat day a week to eat what you are craving. It won't kill your progress and it will make it easier to resist temptations during the week.

Will be great to see your progressions pics...I know you will do super.

PS...MsFit is the best to get tips and advice from ...so if she says jump, just ask how high! :D