My Cutting Cycle

[Nicole]

Well, it's that time again. I have kept a clean diet for 2 weeks but am now officially pre-contest dieting! My show is April 5th so I have a little over 12 weeks to go.

Current stats:
Height 5'2"
Weight 138 lbs
BF 17% (Caliper method, give or take)
I posted my most recent measurements in my bulking cycle thread

I plan to compete as a lightweight weighing under 118 lbs. I always lose 10 lbs in water the last week.

Supplementation Program:
Liver Tabs (3 per meal)
Amino Acids (3 per meal)
Digesitve Enzymes (3 per day with a meal)
Multi-Vitamin (2 w/meal 1)
HMB (6 per day, 2 between meals)
Thermogenic (1 am, 1 afternoon)

Post-workout:
10 oz. Gatorade
1.5 scoops whey
10 g glutamine
1 g Vitamin C
2 Antioxidant caps

Before I go to bed:
1000mg Arginine
1000mg Lysine
Vitamin B complex
Melatonin (if having trouble sleeping)

Here is my meal plan so far today

Meal 1
3 egg whites
1 whole egg
1/2 cup oatmeal

Meal 2
Deer jerkey (2 oz.)
small whole wheat tortilla

Meal 3
4 oz. lean beef
1/2 cup tomato sauce
1/2 cup wild rice

Meal 4
5 oz. chicken breast
1/2 cup wild rice

Meal 5
workout shake

Meal 6
5 oz. chicken
1 TBS natural peanut butter

Tonight is chest, shoulders, and abs

I will do my best to update this daily. Work has been really busy lately! Hope to hear some feedback on this.

[SAM AUS]

looks good, i wish you well on your journey to April 5

[Hibiscus09]

Looks great Nicole! Good luck! I've never heard of deer jerky -- but it sounds good! Where do you get it?

[Nicole]

Hibiscus-My family is into hunting so my parents usually make jerky out of a whole deer. They brought me some when they came for Christmas. I am not sure if your local butcher would have some or not. But it is really good and very lean!

Jan. 14

I did 20 minutes of interval cardio this morning on the bike.

Meal 1
1/2 Nitro Pro MRP
small jar of baby food (Hawaiian Delight)

Meal 2
tuna, cottage cheese, hot sauce
1 whole wheat tortilla

Meal 3
5 oz. chicken breast
1/2 cup wild rice

Meal 4
5 oz. chicken breast
1/2 cup wild rice

Meal 5
Low-carb shake

Meal 6
tuna, cottage cheese, hot sauce
green beans
1 TBS natural peanut butter

So far, so good. I lost another pound. The weight is flying off for now. I am sure I will hit a plateau soon. I have good overall energy and my mood is good, too. Let's hope it stays that way!

[Roxie]

Looking real good Nicole :) Best of luck to you with your upcoming show!!



Roxie :)

[Nicole]

Sorry I didn't post yesterday. I was pretty busy at work.

Jan. 15

Meal 1
3 egg whites
1 whole egg
2 pieces whole wheat toast

Meal 2
Myoplex Light

Meal 3
chicken breast
1/2 cup rice

Meal 4
tuna, cottage cheese, hot sauce
whole what tortilla

Meal 5
Post-workout shake

Did legs today.

squat 3x4-6
leg extensions 3x4-6
deadlifts 3x4-6
lunges 2x25
seated calf raises 3x4-6
standing calf raises 3x4-6

Workout was quick but I feel it this morning. I used moderately heavy weights.

Jan. 16

20 minutes interval cardio this am.

1/2 scoop whey + 5 g glutamine post-cardio.

Meal 1
tuna, cottage cheese, hot sauce
whole wheat tortilla

Meal 2
Myoplex Light

Meal 3
chicken breast
rice

Meal 4
deer jerkey
natural peanut butter

Meal 5
chicken breast
natural peanut butter

The new fat-burner I am using totally kills my appetite. I am going to start cycling it.

Lost another pound since Tuesday. Energy still good. Mood is so-so!

[Hibiscus09]

What fat burner are you using Nicole? Your meals sound just like mine -- except for the tuna in the morning thing. Yikes!

[Nicole]

I am using Lipodrene. You can do a search on it in the bb.com store. It is pretty powerful stuff!

[bufchk]

Hey girl it's nice to see you back. I need some mental advice, what pushes you to not cheating except on the allotted days? I go back and forth with oh I still have time and Pics don't really work anymore. I love eating healthy but a lot of the time I just give in to myself

[bufchk]

Hey, also on that lipodrene..........be careful with taking any products with ephedra and yohimbe combos, I've read research saying that can have very negative affects by weakening your heart so I never mix the two...........good luck!!

[TrishB]

You are doing great! How much weight do you want to lose before the contest? Looks like you are losing at a pretty good clip right now.
Keep up the great work! :)

[Nicole]

Jan. 17

Meal 1
3 egg whites
1 whole egg
1 piece whole wheat toast

Meal 2
Myoplex Light

Meal 3
chicken breast
1/2 grapefruit
natural peanut butter

Meal 4
chicken breast
green beans
peanut butter

Meal 5
post-workout shake

Meal 6
Cheat meal

I will not have any cheat meals after this one tonight. I have been bad this week and skipped a couple meals (not hungry) so I need to jump my metabolism a bit.

Bufchk: I guess when I get into contest mode I completely change my frame of mind. Cheating is just not an option. I find when I do crave something I just brush my teeth, drink more water, ask myself if I am really hungry, and pray a lot. You can't do this completely by yourself. There is strength in prayer.

I also have pics of Valentina Chepiga in my purse and by my computer. I am going to put one on the fridge too. She is my inspiration. It helps. You just have to ask yourself how bad you want it. Take it one day or even one meal at a time. You can do it!!!!!

[Nicole]

Jan. 20

I admit I got too lazy to post this weekend. I just needed some down time.

Meal 1
3 egg whites
1 whole egg
1/2 cup oatmeal

Meal 2
4 oz. lean beef
tangerine

Meal 3
Myoplex Light

Meal 4
5 oz. chicken breast
1/2 yam

Meal 5
5 oz. chicken
green beans
natural peanut butter

Meal 6
post-workout shake

Did chest and shoulders. Good workout. I got some abs in, too.

Jan. 21

25 minutes HIT cardio this am

Meal 1
1/2 Nytro Pro
1/2 cup oatmeal

Meal 2
4 oz. lean beef
apple

Meal 3
5 oz. chicken breast
1/2 yam

Meal 4
low-carb shake

Meal 5
5 oz. chicken breast
green beans
handfull of cashews

Going to bed EARLY tonight. I had 2 sick dogs the night before and got no sleeep. I also got a digital camera so look for pics soon!

[Hibiscus09]

Looks good, Nicole! Can't wait to see your pix! I need to get a digital camera.

[Nicole]

Jan. 22

Slept like a rock last night. Felt pretty good.

Meal 1
2 pieces whole wheat bread
turkey
small apple

Meal 2
Myoplex Light

Meal 3
tuna
salad w/ff dressing
2 tsp natural peanut butter

Meal 4
chicken breast
natural peanut butter

Meal 5
sirloin
broccoli
1 tsp olive oil

Working legs tonight. My plan is:

squats 4x10
deads 4x10
extensions 4x10
lunges 4x10
seated calves 3x15
standing calves 3x15

Going to bed early tonight so I can get up and do cardio! Weight is the same. I am going to take measurements tonight, though. Wish me luck!

[Hibiscus09]

Good luck! :)

Nicole, do you find that the glutamine causes you to bloat any? I started taking it & bloated really badly (but that could have been due to other things -- :) ) Anyway, I know it helps to spare muscle & I should probably start taking it again.

[Nicole]

Well, here is my before pic. I really hate these things! Sorry about the poor quality. I am going to have to get a better camera in the future. But at least this gives you an idea! Remember now, I am 11 weeks out and I just got done with a bulking cycle, so be nice!

[Nicole]

2nd attempt...

[Nicole]

Sorry about the pic. I will try again tonight.

Jan. 23

20 min. HIT cardio on bike before breakfast

Meal 1
blended protein shake (blend of proteins, that is)
1/2 cup oatmeal

Meal 2
3 oz. tuna
green beans
1 TBS peanut butter

Meal 3
sirloin
broccoli

Meal 4
3 oz. tuna
sugar-free Jell-O
1 TBS natural peanut butter

Meal 5
4 oz. lean beef
salad
ff dressing

Feeling like crap today. I guess it's cuz I am carb-depleting. One more day to go with low-carbs and then it's carb-up time!

[Hibiscus09]

I hate lowering carbs too! Used to make me evil. :) You're doing great!

[Nicole]

Jan. 24

20 min. HIIT cardio on the treadmill
Did abs this morning, too.

Meal 1
2 whole eggs
2 egg whites
natural peanut butter

Meal 2
3 oz. tuna
1 TBS natural peanut butter

Meal 3
4 oz. lean beef
broccoli

Meal 4
6 oz. tuna
green beans
natural peanut butter

Meal 5
chicken breast
salad

No carb day. Can't wait till it's over! This carb cycling thing seems to be working, though. It's not really that tough, either!

Tonight I am working back, bi's and tri's. Should be an ok workout. I am a little pissed today because yesterday I got my first speeding ticket ever! I didn't realize the speed limit got changed from 45 to 35 for 1 block and they had a cop hiding out there. Just my luck. I guess I will just have to suck it up. No luck with the pic yet. Maybe someone can explain how to do it?

[Nicole]

Jan. 27

Did good all weekend. My husband was on the computer most of the weekend so I didn't get to post. I had a really good cardio workout on Saturday, though.

20 min HIIT cardio on the bike this am

Meal 1
1 scoop Pro Complex
1/2 serving steel cut oats
small apple

Meal 2
4 oz. salmon
1/2 yam

Meal 3
4 oz. turkey breast
1/2 cup rice

Meal 4
3 oz. tuna
broccoli
1 tsp. MCT oil

Meal 5
3 oz. tuna
1 tsp. MCT oil

Lifting chest and shoulders tonight. I will probably throw in some abs as well. Feeling pretty good today. A little tired but overall pretty good.

[Nicole]

Jan. 28

Well I didn't make it to the gym last night. Afte a 5:00 am cardio session and 17 hours at work, I just couldn't bring myself to do it. I will get there tonight, though.

I did 20 min. HIIT cardio on the ellipse. Great workout!

Meal 1
4 oz. turkey
2 tangerines

Meal 2
4 oz. turkey
1/2 yam

Meal 3
6 oz. tuna
green beans
peanut butter

Meal 4
3 oz. turkey
green beans
peanut butter

Meal 5
4 oz. london broil
spinach salad
ff dressing

Yesterday was kind of a bad day. I had a protein bar (EAS Low Carb) instead for meal 4 and I had a big spoonful of peanut butter. Back of track today though. It is more of a mental challenge than anything.

[jay1514929]

Your doing great. Can I ask how close you are to the show? It sounds like your low carbs are wearing you down a bit. Have you experimented with carb loading yet?

I found that the carbs from baby food, particularly baby applesauce, oatmeal, and pears worked great. Baby food is incredibly easy to digest and if you look you can find zero sodium baby food, this helps to prevent any water retention...

On your one or two days of carb loading just add one small jar of the baby food to each meal... If you have time to experiment that is... I will garuntee you though that you will feel better.

Also, if you are nearing your end, I assume you are strictly drinking distilled water. Right?

Keep up the good work... What assoc. are you competing in? It would be cool to see you on their website.

[Nicole]

Thanks for stoppng by the check out my journal!

I am 11 weeks out right now. I am cycling my carbs and have had good luck with sweet potatoes and oatmeal. I will try the babyfood thing since I love Hawaiian Delight!

I am competing in NPC and I am have a few pics on the Colorado website from the Northern last year. It is at jefftaylor.com

[jay1514929]

Very cool, I also compete in the NPC. I am definitely not on the national level and in fact I am a novice but I love it and I am sure you do too!!!

I will take a look at the site later,

Hawaiian Delight??? Never heard of it... just be sure to check for sodium levels...

Sweet potatos worked well for me too but I absolutely hate them...

[Nicole]

Jan. 29

No cardio today. Doing legs tonight.

Meal 1
3 egg whites
1 whole egg
oatmeal

Meal 2
turkey
green beans
peanut butter

Meal 3
tuna
peas
MCT oil

Meal 4
turkey
MCT oil

Meal 5
Mahi Mahi
spinach
olive oil & vinegar dressing

Last night all my lifts for shoulders and chest went up 2.5lbs! I will be feeling that! Tonight I will do squats, leg extensions, and deadlifts and calves.

I'm not feeling too good today. I was some kind of stomach virus. I am going to make sure to drink plenty of extra water to prevent dehydration. Hopefully it goes away soon.

[jay1514929]

Do you prefer doing Deads on leg night? I ask because for me it is way too much. But then again my training is probably somewhat different... Usually I do deads before my back workout and I will train back, Hams, and Triceps to get the most out of the muscle groups.

Whatever works right?

[Nicole]

Jan. 30

20 min. HIIT cardio on the treadmill this morning. I am going to start switching up my workouts next week. It's time.

Meal 1
2 whole eggs
2 egg whites

Meal 2
4 oz. turkey
1/2 cup snow peas
1 tsp. MCT oil

Meal 3
6 oz. tuna
1/2 cup broccoli
1 tsp. MCT oil

Meal 4
4 oz. turkey
1 tsp. MCT oil

Meal 5
4 oz. london broil
1/2 cup snow peas
1 tsp. MCT oil

Breakdown is:
166 grams protein
11 grams carbs
55 grams fat
1246 calories

These totals do not include my supplements. They probably add another 30-40 grams protein. I am going to use fitday for my daily totals. It is easier that way. Final day of carb depletion. YES! Actually it's really not that bad.

[jay1514929]

How about posting a pic now so we can see your progress?

[Nicole]

I am trying to post a pic but having a little trouble. Every time I hit Browse and select my file (jpg) it won't attach. Any idea how to do it? Maybe it's the low carbs but my brain is dead!

[jay1514929]

Originally posted by Nicole
I am trying to post a pic but having a little trouble. Every time I hit Browse and select my file (jpg) it won't attach. Any idea how to do it? Maybe it's the low carbs but my brain is dead!

I tried to pm you to save space here but you can try this...

When you click browse and the window pops up make sure that the very bottom drop down is selected to:

All Files (*.*)

Then you should see the pic in your directory...

[jay1514929]

Your file may also be too big try making the picture a little bit smaller.

[Nicole]

Jay-I will give that a try tonight. Thanks!

Jan. 31

20 min HIIT cardio on ellipse. Got my heart rate up to 170! It was tough since I had no carbs yesterday. I was in a mild state of ketosis when I checked the strips last night. Time to load today!

meal 1
3 egg whites
1 whole egg
1 serving dry Quaker oatmeal cereal (couldn't help myself)

Meal 1
4 oz. turkey
2 tangerines

Meal 3
4 oz. london broil
1 serving steel cut oats

Meal 4
4 oz. turkey
1 serving steel cut oats

Meal 5
4 oz. turkey
small baked potato or oatmeal (not sure yet)
spinach salad
vinegar & oil dressing

I am doing weight tomorrow because we are going midnight bowling with our church group. I hope I can stay awake! I will probably catch a nap after work.

This morning I was really feeling the carb depletion. I hope that means I am losing fat!

[Nicole]

My breakdown for today is:

177 grams protein
142 grams carbs
44 grams fat

1688 calories

If I am hungry at the end of the day I might add a sixth meal. The carbs seem a little low for a carb-up.

[jay1514929]

Originally posted by Nicole
Jay-I will give that a try tonight. Thanks!

Jan. 31

20 min HIIT cardio on ellipse. Got my heart rate up to 170! It was tough since I had no carbs yesterday. I was in a mild state of ketosis when I checked the strips last night. Time to load today!


:-0


170 bpm? Wow that's pretty good. You are at 87% of maximal. Way to go!

[Nicole]

Feb. 1

Meal 1
protein bar

Meal 2
turkey
oatmeal

Meal 3
tuna
rice

Meal 4
protein shake

Meal 5
chicken breast
salad

Going to do back and arms today. Tomorrow I am going to work on another split so my body won't adapt to what I am currently doing. I ended up with a little cold yesterday so I hope that won't affect my cardio too much.

[Nicole]

Feb. 2

OK day.

Meal 1
1 whole egg
3 egg whites
oatmeal

Meal 2
6 oz. tuna
oatmeal

Meal 3
EAS Low-Carb bar

Meal 4
Post-workout shake

Meal 5
crab claws (4)
salad
ff dressing

Felt ok. Did arms and back at the gym. Lifts went up & it was pretty intense!

[Nicole]

Feb. 3

20 minutes HIIT cardio on the treadmill before breakfast. Dragging ass today! Post-cardio I had 1/2 scoop whey & 10 grams glutamine.

Meal 1
Ultra Size protein shake

Meal 2
4 oz. lean beef
salad
2 TBS vinegar & oil dressing (low-fat)

Meal 3
5 oz. chicken breast
1/2 cucumber
1 tsp MCT oil

Meal 4
6 oz. tuna
1/2 cucumber
1 tsp. MCT oil

Meal 5
5 oz. chicken breast
brussels sprouts
1 tsp. MCT oil

Breakdown:
protein: 187 grams
carbs: 12 rams
fat: 54 grams

1380 calories for today

[TrishB]

Nicole....you are doing great girl!! :)

BTW....how do you like the steel oats? I have seen them in the store and am tempted to try them. I love oatmeal anyway.

[Nicole]

Feb. 4

Meal 1
2 whole eggs
2 egg whites
2 TBS peanut butter

Meal 2
3 oz. lean beef

Meal 3
3 oz. lean beef
salad
1 tsp olive oil
1 TBS vinegar

Meal 4
4 oz. chicken breast
1/2 cucumber
1 tsp MCT oil

Meal 5
4 oz. chicken breast
1/2 cucumber
1 tsp MCT oil

Meal 6
Pro-Complex shake

Breakdown:
protein: 167 grams
carbs: 19 grams
fat: 83 grams

1506 calories

Doing chest tonight. My legs are so sore today! I did squats, deads, lunges, seated calf raises, and standing calf raises. I did 3 sets of 8-15 on everything. I tried to rest only 30 to 60 seconds between sets. Pretty good workout.

I was totally crabby this morning when I woke up. I was also hungry as hell, hence the peanut butter. I feel way more in control now than I did this morning. It helps that I went back to bed for an hour!

[Nicole]

Feb. 5

20 min HIIT cardio on elipse this morning. Very tough!

Meal 1
Protein Bar
1/2 cup oatmeal cereal (Quaker)

Meal 2
1 can tuna
1 small tangerine
1 medium pear

Meal 3
3 oz. lean beef
1 cup brown rice

Meal 4
4 oz. chicken breast
1 cup brown rice

Meal 5
5 oz. turkey breast
1 cup brown rice
salad
ff dressing

Breakdown:
protein: 182 grams
carbs: 238 grams
fat: 41 grams

2031 calories

I am still experimenting with the carb-up to see what works best for me.

[bufchk]

Originally posted by TrishB
Nicole....you are doing great girl!! :)

BTW....how do you like the steel oats? I have seen them in the store and am tempted to try them. I love oatmeal anyway.


I think the steel oats are the best and very nutty and filling, not eating mush.........I like mccann's if you check my journal yummy, Girl you have a lot more dicipline than me what do on the weekends to stay in control!!!

[Nicole]

I agree. Steel-cut oats are the best! I have the NOW brand. Very tasty.

Cheating is just not an option for me. I just don't do it. I won't let myself. I work way too hard to just throw it all away on a couple minutes of satisfation that doesn't even last. Doing what I love and doing well at it is all the reward I need. There is no better feeling in the world than walking away with a first-place trophy!

I admit it gets tough sometimes, but I thrive on the challenge. I just tell myself to suck it up and quit whining. I always have my goal in mind. You can do it. Just dig deep inside. The first 2 weeks are the hardest. Once you get past that, you will see results and get more motivation. Never lose site of your dreams.

[bufchk]

O.K. wwwwaaaaaaahhhhhh cry sobb, sobb, sniffle sniffle, poor me boo hoo who's gonna make me do my diet? wwwaaaahhh!!

O.K I feel better it's out of my system, got my money back and ready to stock up and kick some ass. I've got the muscle now it's time to chisle the fat :)

P.S. Did you ever get your pics posted?

[Nicole]

I haven't had time to post my pics yet. They are on my computer at home still.

Feb. 6

20 min HIIT cardio on the treadmill. My heart rate was between 150 and 175 the whole time! It was tough!

Meal 1
1/2 Nitrotech bar
steel cut oats (1 serving)

Meal 2
4 oz. turkey breast
steel cut oats (1 serving)

Meal 3
3 egg whites
1 whole egg
steel cut oats (1 serving)

Meal 4
4 oz. turkey breast
steel cut oats

Meal 5
4 oz. turkey
mixed greens salad w/vinegar

I was all about convenience today. Food is used for fuel right now but I just happen to love steel cut oats! They don't bloat me like rice does, either!

[Nicole]

Feb. 10

Sorry I haven't posted in a while. I ended up with the flu on Thurs and Fri. so I only ate about 300 calories each day. Bad, I know, but I just couldn't eat or it wouldn't stay down. Saturday I carbed up and felt way better. Yesterday and today, back on track.

Meal 1
3 egg whites
1 whole egg
1 serving oatmeal
1 jar baby food

meal 2
4 oz. turkey breast
4 oz. yam
1 jar baby food

Meal 3
same as 2

Meal 4
same as 2

Meal 5
same as 2 minus baby food

This all adds up to about 1500 calories.

Breakdown:
protein: 159 grams
carbs: 165 grams
fat: 22 grams

I am working legs tonight. I was experimenting with carbs to see what doesn't bloat me. So far this has worked today.

I will hopefully take measurements this week. I did weight myself this afternoon and I was 134 with my clothes on. I should have done it right away in the morning before I ate but I didn't have access to a good scale. I will do it again at the end of the week. Not too bad for starting out at 150 five and a half weeks ago!

[Hibiscus09]

Sorry you've been sick! :(

Great job with the weightloss!! :)

[Nicole]

Sorry I didn't post yesterday. It was very hectic! I worked 12 hours and worked out twice so not much time.

Feb. 12

20 min. HIIT cardio am

5 grams glutamine after cardio

Meal 1
3 oz. lean beef
1/2 cup cooked yam

Meal 2
3 egg whites
1 whole egg
2 TBS peanut butter

Meal 3
can of tuna
1 green pepper

Meal 4
1 can tuna
2 TBS peanut butter

Meal 5
4 oz turkey breast
mixed greens salad
2 tsp. olive oil w/vinegar

Breakdown:
protein: 180 grams
carbs: 36 grams
fat: 60 grams

1455 calories

Yesterday I had more carbs and less fat but around the same cals. I also worked chest and abs last night and did 25 min. HIIt cardio in the am.

I will try to get my measurements done tonight. I think I am right on track. I haven't had my bodyfat checked yet but from past experience I am right around 15%. I would like to come in around 9% again. I have 8 weeks to go and the diet will be getting tighter this coming Monday. Overall I have a lot of energy considering. I could definately use more sleep! I am thinking of having 1 cheat this Friday night. I think my cals have been a little on the low side for the first phase of my diet. I have lost about 17 pounds in 7 weeks. Alot of which was water but still significant. I feel I am starting to stall. What you do guys think? Will a cheat meal be helpful or hurtful?

[Hibiscus09]

I think helpful -- help to shock your metabolism. Besides, it will probably do wonders for your psyche and, most importantly, it's Valentine's Day!!! :)

You're doing great by the way!!!

[Nicole]

Thanks for the advice, Hib! I think it actually did help spark my metabolism because I am rarin' to go again! By the way, everything we ate was wonderful! I think you appreciate food more when you only get stuff like that once in a while.

Msfit is going to post my pics for me since I am computer illiterate at the moment!

Feb. 18

25 min. HIIT cardio on elipse in the am

Meal 1
3 egg whites
4 oz. lean beef
1 medium tomato
5 blackberries
2 tsp MCT oil

Meal 2
4 oz. turkey breast
1/4 cup brown rice

Meal 3
4 oz. turkey breast
1 cup brussels sprouts
2 tsp MCT oil

Meal 4
4 oz. turkey breast
1 cucumber

Meal 5
4 oz. lean beef
1 cup asparagus

This totals about 1500 calories

174 grams protein
34 grams carbs
74 grams fat

I have chest and abs tonight at the gym.

Hopefully I will get my measurements done this week. I realized last week it hadn't even been a month yet so I wanted to wait until this week. Keep you posted!

[Hibiscus09]

Nicole, glad you enjoyed your cheat dinner! :) We went out for Valentine's also & I had scallops & shrimp over risotto, creamed spinach, 2 glasses of wine & a Bailey's & coffee!!!! How's that for a cheat day? LOL

I had my bodyfat taken the other day with accumeasure digital calipers (I averaged 3 readings/3sites) and it was 16.3%. I think those calipers are a little low on the % though -- I feel more like about 18%. Anyway, it's coming down. I started out at 21.8% & have 9 weeks to go on this little cutting plan. :)

You're doing great with yours -- can't wait to see your pix!

[fsubball34]

how could i cut slowly? Im 6"0, 190lbs, 34in waist...and have put on 30 pounds in my first year of lifting( however some fat i wanna get rid of by summer/ lower back-stomach) ive put on plently of good muscle and want to keep all i can obviously, how can i get down to about 180 in the next few months while maintaining as much muscle as possible( diets, workout program, SUPPLEMENTS)????

any suggestions would be greatly appreciated, thanks

[Nicole]

Well, fsu, that depends on a lot of things. I don't know how you are currently training, eating, are you doing cardio, etc?

Today is my last day of carb depletion. This morning it was pretty evident that my glycogen is non-extistant since I can hardly perform daily tasks! I am pretty useless right now.

I did 25 min. of moderate cardio this am and will do my last depletion workout tonight - arms.

Meal 1
3 egg whites
4 oz. lean beef
1 tomato
5 blackberries

Meal 2
4 oz. turkey breast
1/4 cup brown rice

Meal 3
4 oz. chicken breast
6 asparagus spears
2 tsp. MCT oil

Meal 4
same as 3

Meal 5
4 oz. salmon


I am sure morning cardio will suck big time! You gotta do what you gotta do! 6.5 weeks to go!!

[fsubball34]

mon- off
tues- chest, cardio(pm)
wed- legs
thurs- back
fri- off
sat- arms
sun- traps/shoulders, cardio(pm)

currently taking multivitamin, whey, glutamine, and zma

[Nicole]

Sorry I didn't post yesterday. Another busy day. The good thing is it was my first carb-up day so I got a couple of treats!

Here is what I ate:

Meal 1
4 egg whites
1/2 cup cherry pie filling
1/4 cup oats
2 spoonfuls ice cream

Meal 2
3 oz. tuna
1/2 cup rice

Meal 3
4 oz. chicken
1/2 cup rice
2 servings organic wheat bread

Meal 4
3 oz tuna
1 small apple
10 blackberries
1 serving baby food (apples and cherries)

Meal 5
4 oz salmon
2 servings organic wheat bread
1/2 cup rice

Earlier in the day I had 2 thin mint girl scout cookies and 2 samoas. I think from here on out I am going to skip the "tasty treat" because it turned into to many treats.

It was also my day off from the gym. Good thing too becaue it felt like I got hit by a truck.

[Nicole]

Feb. 21

25 minutes HIIT cardio this am

Meal 1
3 egg whites
1 whole egg
2 servings organic wheat bread
1 serving baby food

Meal 2
3 oz. turkey breast
1/2 cup rice

Meal 3
4 oz. chicken breast
1/2 cup rice
1 tomato

Meal 4
3 oz. turkey breast
1/2 cup rice

Meal 5
4 oz. chicken breast
1 cup rice

This all adds up to about 1800 cals and 210 grams carbs.

Tonight is back and shoulders. I am feeling almost back to normal strength. Hopefully I will have a good workout. Tomorrow is my last carb-up day and then back to no carbs on Sunday. This new cycle of carbing up will hopefully help me blast this plateau. I did lose another pound this week. I am down to 129 so I am on my way!

[LethalGunz34]

You ladies seem to be very dedicated to bodybuilding with all the calorie counting and stuff. I am quite impressed. Keep up the good work and please include a cheat day once in a while;)

[Nicole]

Feb. 24

25 min. cardio this am

Meal 1
2 egg whites
1 whole egg
3 oz. lean beef
5 blackberries

Meal 2
3 oz. tuna
1 tomato

Meal 3
4 oz. chicken breast
1 green pepper
2 tsp. MCT oil

Meal 4
4 oz. chicken breast
1 cucumber

Meal 5
3 oz. lean beef
6 asparagus spears
2 tsp. MCT oil

Protein: 157 grams
Carbs: 27 grams
Fat: 72 grams

1407 calories

Yesterday was pretty much the same except I only ate 4 meals because I had nausea all day. I added L-carnitine to the mix. 500 mg 30 minutes before each meal.

I took my measurements yesterday. I left them at home but I remember the important ones.

Waist 24"
Arms 12"
Legs 19 1/2 "
Calves 15"
Forearms 10"
Hips 36"

As you can see I have a huge waist-to-hip ratio. Damn genetics! At least it helps with the V-taper! I also weigh about 128 now. All I need to do is lose about 5 more pounds of fat and then 5 pounds of water (which I always lose about 10 so no worries here). I think I am right on track. I have 6 weeks to go! I also picked out my routine song and cut that yesterday so now I can begin practicing. I am doing "Angel" by Sara McGlocklin (sp?) I wanted to do a slow song this time.

I am also doing legs and more cardio tonight after 12 hours of work. I hope I can make it through the day.

[Hibiscus09]

LOL Nicole. I always feel the same way about that waist to hip ratio -- I'm at 25"/36". Actually, I think it's supposed to be more appealing but I always just wish my hips were trimmer. :)

[jay1514929]

:)

We guys like this ratio. Trust me you are both on the right side of the fense, even if your not happy you are.


Originally posted by Hibiscus09
LOL Nicole. I always feel the same way about that waist to hip ratio -- I'm at 25"/36". Actually, I think it's supposed to be more appealing but I always just wish my hips were trimmer. :)

[Nicole]

Feb. 25

Did legs last night and another 15 minutes HIIT cardio.

20 min. HIIT cardio this am.

Meal 1
2 egg whites
1 whole egg
3 oz. lean beef
5 blackberries

Meal 2
3 oz. tuna
1 tomato

Meal 3
4 oz. chicken breast
6 asparagus spears
2 tsp. MCT oil

Meal 4
3 oz. tuna
1 tomato

Meal 5
4 oz. lean beef
1 green pepper
2 tsp. MCT oil

I am moving very slowly today. Carb depletion has set in. Only one more day to go. I have to work 12 hours again today. Working 12 hours and going to the gym 2 times a day really takes its toll. I can't break down now. I am 2/3 of the way done.

Tonight is chest, abs, and 20 minutes of cardio to totally deplete my glycogen stores. Tomorrow, I refeed!

[Nicole]

Feb. 26

Meal 1
4 egg whites
1/2 cup cherry pie filling
1/4 cup raw oats
1 piece whole wheat toast

Meal 2
3 oz. tuna
1/2 cup oatmeal
1 small apple

Meal 3
4 oz. chicken
6 asparagus spears
1/2 cup oatmeal

Meal 4
3 oz. tuna
1/2 cup oatmeal
1 small apple

Snack
Low-fat popcorn

Meal 5
4 oz. flounder
1 cup rice

I am still a couple hundred calories low so I may add a few more carbs in the form of rice or veggies.

Protein: 140 grams
Carbs: 214 grams
Fat: 25 grams

1633 calories

Tonight is my night off from the gym so I am going to just prepare for tomorrow (more cooking, pack gym bag, etc). I am going to go to bed early since the last couple days have been hell! I seem to be doing ok, though.

[jay1514929]

Any chance we can get a pick to see how your doing? How close are you again? I am going to begin and I am now 18 weeks out so I might just feed off of your desire!!!

You go!

Good Luck, from the sounds of it I bet you do real well.

J

[Nicole]

Msfit was going to post a pic of me 12 weeks out. I cannot seem to do it so she said she would. I will have to email her again. We don't have a digital camera or scanner so I can't post a pic at this time. I will see if I can borrow one from work, though!

Today is low-carb again. I seem to be stuck at 129 pounds. It fluctuates a pound up or down this week. I think it's cuz it's that time of the month. Water retention is a huge issue for me. I always lose 10 pounds of water the last week before my shows. I always have sock marks!

I am just enjoying a lovely can of tuna so I thought I better journal before I get too busy at work.

I had to shovel the driveway this morning (we had about an inch of snow on it!) and clean the dog kennel so I got to the gym a little late. Only got in 15 minutes of (hard) HIIT cardio. I am going to work back and shoulders tonight so I will get in another session of cardio. Maybe 40 minutes medium intensity to mix it up.

Meal 1
3 oz. sirloin
2 egg whites
1 whole egg
5 blackberries

meal 2
3 oz. tuna
6 baby carrots

Meal 3
4 oz. chicken
6 spears asparagus
2 tsp MCT oil

meal 4
3 oz. tuna
1 small tomato

Meal 5
4 oz. flounder
2 cups veggies (green beans or cabbage)
2 tsp MCT oil

I think this is around 1300 calories. Last time I ate this I got into ketosis pretty quickly. Tomorrow I get carbs again. I am going 3 days low, 1 day high, 2 days low, 1 day high on the carbs. I hope this works because I am getting a little nervous. I am seeing good results but my rear end just doesn't want to catch up with the rest of my body. I have abs and everything it's just that the lower doesn' t match the upper. I better start doing sprints again. Yuck! I hate sprints but they do work. I guess I just need to be patient and let the diet do its work. Wish me luck!

[Hibiscus09]

I'm still waiting for my rear end to catch up also. :) I'm cycling carbs by starting at 150 & decreasing each day by 25 -- with one cheat day thrown in because I'm not doing a contest. :) Anyway, upper body is coming right along but it takes a while for my bottom to let go of fat!

[Nicole]

Feb. 28

30 min. of medium intensity cardio this morning

Meal 1
4 egg whites
1/2 cup oatmeal

Meal 2
4 oz. chicken
1 cup pasta

Meal 3
4 oz. chicken
1 cup pasta

Meal 4
4 oz. chicken
1 cup pasta

Meal 5
4 oz. chicken
1 cup green beans

I am working arms and abs and doing 30 minutes of cardio this evening. I better start kicking butt so I can break through this plateau. It sucks!

[bufchk]

This is silly but after watching Pumping Iron with Auhhhnold, I am so fired up and some of the words he said was very inspiring as a competitor and I got some of the dedication I had lost to do my best. So cheers to your hard work and dedication and may it pay off!!!

[Nicole]

I didn't have time to post this weekend cuz I had to work but I ate the same meals Sat., Sun., and today. Yesterday I did 25 minutes HIT cardio. This morning I worked legs and calves.

Meal 1
3 egg whites
4 oz. chicken
1 small apple

Meal 2
3 oz. tuna
6 baby carrots

Meal 3
4 oz. pork tenderloin
4 brussels sprouts
4 radishes
2 tsp. MCT oil

Meal 4
3 oz. tuna
1 cucumber

Meal 5
1 serving grits
4 oz. yam
1 cup green beans
2 TBS butter
1 medium banana

I switched to 2 carb-up meals per week for the last 5 weeks. This worked really well for me last year so I thought I would do it again this year. My energy is actually higher when I do this and I am not as hungry. Carbs seem to make me really hungry.

[Nicole]

March 4

25 minutes HIT cardio this morning on the bike. I burned about 200 calories.

Meal 1
3 egg whites
4 oz. turkey breast
1/2 grapefruit

Meal 2
4 oz. pork loin
5 baby carrots

Meal 3
4 oz. chicken breast
1 small apple
2 tsp. MCT oil

Meal 4
3 egg whites
1 whole egg
5 baby carrots

Meal 5
4 oz. turkey breast
1 cup cabbage
2 tsp MCT oil

1200 calories

protein: 155 grams
carbs: 35 grams
fat: 41 grams

I am pretty tired today. I have to work chest and abs tonight at the gym. I hope I have a decent workout.

[bufchk]

What do you think about bring your cals that low? Because we started about the same measurements how do you feel on that and some "bodybuilders" who aren't natural up their cals as they progress. I get confused sometimes on what to do. What do you think?

[Nicole]

Well, it does suck to keep cals low but I have to. If I upped cals as I progressed, I would blow up in a bad way! I am not including the 150 cals from supplements that I take (liver tabs, amino acids, glutamine). The cals I log are the cals I eat so really I am at around 1500 for the day. I can really tell when the last phase of the diet kicks in. I feel like total **** and have no energy and just want to sleep all the time. This is when I know those last few pounds of fat are coming off. It is the true test. Only 4.5 weeks to go.

25 min. HIT cardio this morning.

Meal 1
2 egg whites
1 whole egg
4 oz. turkey
1/2 grapefruit

Meal 2
3 oz. tuna
tomato & cucumber

Meal 3
4 oz lean beef
1 cup zucchini
2 tsp MCT oil

Meal 4
same as 2

Meal 5
4 oz. chicken breast
1 cup cabbage w/ soy sauce for taste

Tomorrow night is carb-up meal time! Can't wait. I am going to try to get in a 45 minute walk with the dogs tonight. We are going to church tonight to serve dinner to homeless people and then going to Ash Wed. service so I will have to see how much time I have. Too many commitments sometimes!

[Nicole]

march 6

25 minutes HIIT cardio this morning.

Meal 1
3 egg whites
4 oz. turkey breast
1/2 grapefruit
2 tsp. MCT oil

Meal 2
3 oz. tuna
5 baby carrots

Meal 3
4 oz. chicken breast
1 small apple
2 tsp. MCT oil

Meal 4
same as 2

Meal 5
1 medium banana
1 serving grits
4 oz. yam
1 cup veggies
1 TBS butter

Very low energy today. I need to work on my routine tonight, too. I can't wait until this weekend when I can sleep a lot!

Tonight I am working back and shoulders and will do 30 minutes of HIIT cardio.

[MsFit]

Here's Nicoles powerful lat spread!

[MsFit]

Armed and Ready!

[bufchk]

Nice pictures!!! Good work and nice small waist!! You will do well.

[MsFit]

She's gonna KILL the competition!!!! GRRRRRRR

[buffyd]

Excellent! Your lat spread is "da bomb". You work it girl!!!

[Hibiscus09]

Nicole -- glad to finally get to see you! Your lats & biceps look great!!!!

[jay1514929]

Good work, you have very good devolopment in you shoulders and upper body from what I can see.

May I provide some constructive criticism? How much time do you have? And when were the pictures taken?

Excellent work so far.

[Nicole]

Well, the pictures are here. They were taken in January right when I started the diet so I don't look like that any more! I know the quality kind of sucks and I am REALLY white lol! I will take more pics at my show and try to post them. I have 4 weeks to go. Since the pics I have dropped about 20 pounds. I went a little overboard on the bulking but I think I added 5 pounds of muscle in the process. Last year at 4 weeks out I was 125 and right now I am about 128-130. I can still do some damage in 4 weeks though!

30 minutes HIIT cardio this morning.

Meal 1
3 egg whites
4 oz. turkey
1/2 grapefruit
2 tsp MCT oil

Meal 2
3 oz. tuna
1 tomato

Meal 3
4 oz. chiken
1 small apple
2 tsp. MCT oil

Meal 4
same as 2

Meal 5
4 oz. salmon
1 cup zucchini
2 tsp. MCT oil

I am working arms and abs tonight and doing more cardio (yuck). I am really kicking my own ass on the cardio. 2 times a day gets old but only 4 weeks to go!!!!!

[jay1514929]

Ok, I see. I didn't want to be offensive but you seemed a little soft for someone 4 weeks out for a show.

:)

Keep up the work and be sure to post your competition pics. I am real interested in seeing your progress. Also, remember that you can't build muscle in a week. Make sure your last week has plenty of rest from training and make your finishing touches e.g. tanning, dye, cardio, dietairy focus etc...

Good Luck.

[Nicole]

Thanks for the replys! I am hoping to post a new pic this coming weekend.

Thanks for the advice Jay. This will actually be my 5th contest so I think I finally have the depletion and tanning part down. I am still trying to get the carbing up process right, but aren't we all!

I quit training legs the Monday before the show and stop all workout the Wednesday before. I drop my sodium then and start potassium loading. I also start carb depleting Sunday along with water loading. I start cutting back of the water Wednesday and stop all water Friday afternoon with the exception of sips to get my supps down. Last year I did a carb-up meal on Wednesday night and had some carbs again before pumping up. This year I am going to carb-up Wednesday and Thursday night and see what happens. Between Wednesday and weigh-ins last year I lost 10 pounds!! I hold a lot of water!

March 10

30 minutes HIIT cardio this morning. This weekend I did 40 minutes of cardio on Sunday and took Saturday off to clean, do laundry, cook, and play with the dogs. This was enough of a workout for how carb depleted I am.

Meal 1
3 egg whites
4 oz chicken breast
1/2 grapefruit
2 tsp MCT oil

Meal 2
3 oz. tuna
2 strawberries

Meal 3
3 oz. lean beef
1 cup zucchini
2 tsp MCT oil

Meal 4
same as 2

Meal 5
1 serving grits
4 oz. yam
medium banana
1 cup cabbage
1 TBS butter

Yes! Carbs! I haven't had any since last Thursday. This is the diet I did for 8 weeks last year. I got it from Beverly Int. I have absolutely no idea how I managed this for 8 weeks. I must have been nuts! I am doing it for 5 weeks this year and it's killing me! It does work, though.

[Nicole]

March 11

20 minutes HIIT cardio this morning. It was so hard I could hardly peddle the bike the last 2 minutes!

All meals are the same as yesterday except Meal 5.

5 oz. sirloin
1 cup cabbage
2 tsp MCT oil

I am working chest and abs tonight and doing another session of HIIT cardio. Energy is way down. I hope I am tapping those fat stores. I better be!

[TrishB]

Wow Nicole...you are making me tired and hungry just reading your threads! You have a ton of dedication and you should really do well at the comp.
Your before pics were impressive enough for me...I can't wait to see the final results of your hard work!

[Nicole]

March 12

30 minutes of HIIT cardio this morning. I burned 250 calories. My goal is to burn 2500 calories in a week so I will do 5 days of cardio and see how I look at 2 weeks out.

I lost another 2 pounds! I am really happy about that. I thought I had hit the wall and would stick there forever! I will take my measurements again tonight.

Meal 1
3 egg whites
4 oz. chicken breast
1/2 grapefruit

Meal 2
3 oz. tuna
3 strawberries

Meal 3
5 oz. sirloin
1 cup asparagus
1 TBS MCT oil

Meal 4
same as 2

Meal 5
4 oz. salmon
1 cup cabbage w/vinegar

I am working legs tonight since I didnt' get to do them Monday. I had major stomach cramps and didn't need to be squatting at that time! I also need to burn another 250 calories in under 30 minutes for cardio. Feeling pretty good today. I practiced my routine about 4 times last night, too. It is coming along nicely! I need to do mandatories more often during the week, too. I usually run through them in the morning but I need to start holding them for 30 seconds each and work my way up to a minute each. Posing is the hardest workout!

[bufchk]

I am very proud of you for your efforts and accomplishments, you are an inpiration with your determination and I hope someday I can be as strong of a competitor as you. Once you get big by the "competition bug" it never goes away. :)

[MsFit]

Diet is looking great. How long now?

[Nicole]

I bet you all thought I fell off the face of the earth! Well, almost. I am sure a lot of you heard about the snow storm in Denver. We were stuck in the house for 2 days and our power went out for about 12 hours. It was pretty interesting. I finally made it back to work today after a 6 day vacation thanks to the storm!

Anyway, I did manage to do very well on my diet despite the lack of food in the house. I worked out at home and spent 2 hours shoveling the driveway yesterday. I also practiced my routine and mandatories.

I am almost there! 2 weeks from this Saturday! I still have to take my measurements this weekend. I have to hit the cardio hard and maybe tighten the diet just a bit. I am feeling pretty good about where I am. No pictures yet. I am still trying to acquire a digital camera. I will keep you posted.

Meal 1
2 egg whites
1 whole egg
2 oz. lean beef
1/2 grapefruit

Meal 2
3 oz. tuna
1 small apple

Meal 3
4 oz. chicken breast
6 asparagus spears
1 tsp MCT oil

Meal 4
same as 2

Meal 5
1 serving Cream of Rice
4 oz. yam
1 small banana
1 cup green beans
1 TBS butter

I am working chest and shoulders and buring 500 calories on cardio tonight.

[Hibiscus09]

Everything looks great -- it's getting close! :D

I saw your snowstorm on television -- Wow! We're lucky here if we get an inch or two each year. Sounds like you got a nice break from work!

[Nicole]

March 21

40 minutes of HIT cardio. I burned 500 calories!

Meal 1
3 egg whites
2 oz. lean beef
1/2 grapefruit

Meal 2
4 oz. turkey
1/2 cup green beans
1 tsp MCT oil

Meal 3
4 oz. chicken breast
7 asparagus spears
1 tsp MCT oil

Meal 4
same as 2

Meal 5
4 oz. chicken breast
1 cup zucchini

I am lifting arms and abs tonight at the gym. I just have to hang in there for 2 more weeks!

[Hibiscus09]

I guess you were really going at it with that HIIT cardio! :) Looks like you're doing great with the workouts! 2 weeks will be here before you know it!

[Nicole]

OK. Time to get psycho!!

burned 300 calories this morning on the elipse in 26 minutes.

Back to the gym tonight to burn 200 calories and do my last leg workout!

Meal 1
5 egg whites
1 yolk

Meal 2
3 oz. tuna

Meal 3
4 oz. chicken breast
2 cups salad
olive oil and vinegar dressing

Meal 4
5 egg whites
1 yolk
1 cup green beans

Meal 5
1 serving Cream of Rice
1 banana
1 yam
1 cup green beans
2 tsp butter

12 days and counting!

[Nicole]

I burned 300 calories in 26 minutes on the elipse this morning.

Meal 1
5 egg whites

Meal 2
3 oz. tuna

Meal 3
4 oz. chicken breast
2 cups salad
2 TBS oil and vinegar dressing

Meal 4
4 oz. chicken breast

Meal 5
6 oz. salmon

Tonight I am working chest and abs and burning another 200 calories on cardio.

I hope I can make it through the day. At least I am not hungry. I am not sure why but it is a good thing right now!

[jay1514929]

woah, How fast were you going? What brand elipse? Thats a lot.

Today I ate.
Meal #1- 6 scrambled eggs, 2 tbsp. Flax oil

Meal #2- Can of tuna, w/3 pieces of cheese (it's a tuna melt),

Meal #3- 2 hamburgers w/o the bun, salad with lots of Ranch Dressing,

Meal #4- 2 chicken breasts, or fish, vegetables,

[NaturalFreak]

Looks like you have it down packed... Stay focused, and good luck on you upcoming event.

[bufchk]

I can't wait to see the contest pics and I hope you blow them away!!!!

[Nicole]

I burned 350 calories this morning.

Meal 1
5 egg whites
1 yolk

Meal 2
3 oz. lean beef
1 cup green beans

Meal 3
4 oz. chicken breast
2 cups salad
2 TBS oil and vinegar dressing

Meal 4
4 oz. chicken breast

Meal 5
5 egg whites
1 yolk

Tonight I am working back and traps and buring 150 calories on cardio. I just go as hard and fast as I can until I burn my 500 calories for the day. 10 days to go!

[Nicole]

Moving very slowly today. I have to work 12 hours, too. I hope I don't pass out.

30 minutes cardio this morning. Burned 300 cals.

Meal 1
5 egg whites
1 yolk

Meal 2
3 oz. tuna
1 cup green beans

Meal 3
4 oz. chicken breast
2 cups salad
2 TBS oil & vinegar

Meal 4
3 oz. lean beef

Meal 5
1 serving Cream of Rice
1 yam
1 banana
1 cup green beans
2 tsp butter

I am just doing more cardio tonight. Probably 20 minutes or so.

[Hibiscus09]

You're doing great! Just out of curiosity, why the carbs for the last meal as opposed to the first?

[Nicole]

Carb-up meal is last to properly load glycogen. I like it because it is something I can look forward to all day. It's my reward! My carbs are pretty much non-existant the rest of the week so I am not worried at all about spillover into fat storage. I am making my body more responsive to insulin.

I do have one thing to add......the last two weeks are a living HELL. I can hardly walk around let alone try to do my job. Every minute seems to crawl by. 9 days to go. I can do it! I just need to stop feeling sorry for myself, I guess. I just wish I didn't have to work so hard to get this damn fat off me!!!!! OK I just needed to vent.

[Hibiscus09]

Vent away. I read your diet & know it's what you have to do & know it's really hard to function on those low carbs. You're almost there & doing great!!!! :D

I have a really hard time getting that last bit of fat off & in fact can't compete because I don't have what it takes to do what you're doing! LOL It does suck a lot of women & the fat thing. My hips & thighs drive me nuts. My 41 year old fat doesn't want to budge. :D

[Nicole]

March 28

Burned 300 calories this morning.

Meal 1
5 egg whites

Meal 2
3 oz. tuna

Meal 3
4 oz. chicken breast
2 cups salad
2 TBS oil & vinegar

Meal 4
4 oz. chicken breast

Meal 5
5 egg whites

Tonight I am working biceps and abs and burning 200 calories on cardio. Sunday will be my last day of cardio! YES!!!!!!

Today is a pretty tough day. I am very weak but I will just continue through the day and then clean house when I get home from the gym and start laundry so I have the rest of the weekend to relax and practice posing!

[Viola]

I noticed that you listed liver tabs in your supps. Can you tell me what the benifits are that you have noticed. I am interested in buying some but all the info I read was related to men.

Viola

[Nicole]

Well, this weekend I had the same diet as all of last week and burned 500 calories on cardio both days. Pure hell.

At least I am done with cardio!! This morning I lifted shoulders, hamstrings, and calves.

Meal 1
5 egg whites
1 yolk

Meal 2
3 oz. tuna

Meal 3
4 oz. chicken breast
2 cups salad
2 TBS oil and vinegar dressing

Meal 4
4 oz. chicken breast

Meal 5
5 egg whites
1 yolk

Posing my arse off the rest of the week if I don't pass out first! I am almost there. All I have to do is make it to Wednesday night then I start carbing up!!

[Nicole]

This morning I worked chest and back. My last meal last night I had 4 oz. of sirloin instead of egg whites.

Meal 1
5 egg whites
1 yolk

Meal 2
3 oz. tuna
5 pieces celery

Meal 3
4 oz. chicken breast
2 cups salad
2 TBS oil & vinegar

Meal 4
5 egg whites
1 yolk

Meal 5
4 oz. sirloin
1 cup green beans

Last night I did mandatories and practiced my routine a couple of times. This is the hardest last 2 weeks I have ever done. I just wish I could sleep for the next 4 days. This is brutal.

[Hibiscus09]

You're almost there! Can't wait to see pics -- you'll do great! :D

[Nicole]

Well I think I am on the home stretch! This morning I did my final workout but I didn't get to do incline curls because this fat guy was hogging the bench the entire time I was there! I was just getting pissed (which doesn't take much right now!).

Meal 1
5 egg whites
onion, tomato, mushrooms

Meal 2
1 cup green beans
4 oz. sirloin

Meal 3
4 oz. chicken breast
2 cups salad
2 TBS oil & vinegar

Meal 4
4 oz. turkey breast
8 asparagus spears

Meal 5 (YES!!!!!!!)
Cream of Rice
banana
yam
2 tsp butter

I am so pumped for my last meal!

Sunday through today I have been drinking 2 gallons of water and salting my food. Today I started loading potassium. 1 tab every other hour. Tomorrow water will be 1 gallon. No condiments or diet soda. Potassium 1 tab every hour.

[Nicole]

Last night I applied my first coat of ProTan. It is starting to sink in more that I have a show this weekend!

Meal 1-4
4 oz. lean beef
1/2 grapefruit

Meal 5
1 serving Cream of Rice
medium banana
4 oz. yam

1 gallon water. 1 potassium tab every hour. More ProTan tonight!

[strongfox2002]

Hi Nicole. I know you're excited and I want to wish you the best of luck. I'm sure you'll look great. Be confident and have fun, that's what it's all about.

Looking forward to seeing your first place pics.

[Nicole]

Well, it's all over and I ended up with second place in the middleweights. I was really hoping to come in a lightweight but I was 3 pounds over so not much I could do.

The day got off to a bad start. Too many people showed up late to weigh-ins so we started 2 hours late. That put everyone in a bad mood and set the tone for the rest of the day.

I am just glad it's over. Hopefully I will have some pics soon. The promotor didn't allow cameras because he contracted a professional photographer. He will post some pics on the website so I will let you know when they are up.

The lady that beat me won overall and she was 49 years old so good for her. She deserved it. She was more cut. Just goes to show you how hard you really have to work.

Thanks to everyone for their support and words of encouragement. I guess it's back to work!

[Hibiscus09]

Wow, you did great! You moved up in weight class & still finished 2nd! That's terrific! Can't wait to see the pics!

[strongfox2002]

Congratulations. You did a great job Nicole placing 2nd in the middleweight class. You worked very hard. I know you just finished a show but are you planning on competing again? I can't wait to see your pics. I have 9 weeks to go and am getting excited. Let us know what your next plan is. Again, congrats!!

[bufchk]

Hey girl nice to hear of your placing. I know you worked hard and I hope I can have the same results when it's my time. I tell ya that's what always wins a women's contest is how cut can you get. They don't really care how big you are and they probably don't want you to get real big but how much defination can you achieve, and of course that's the hardest thing about being a woman is losing the bodyfat especially if you're natural. KUDOS to you and you deserve a nice break!! Don't gain too much bodyfat!!:)

[sweetbecky]

Congratulations Nicole!!!!

[TrishB]

Great job Nicole! We're all proud of you!!! :)

[Nicole]

Thanks guys. Your'e support means a lot.

I am taking the week off from the diet. I have hit the gym a few nights this week. Basically I am taking it easy and re-evaluating where I want to be. Monday I am starting a maintenance diet and lifting pretty heavy. I guess if I am going to be a middleweight, I need to add a few more pounds of lean mass. I will probably start another journal.

Thanks again for being there for me. It really helps to be able to talk to people who understand.

[E-Mann]

Wish you the best in your next contest!!!

Was Curious:

What's your favorite bodybuilding poses?

And what's the heaviest weight you have lifted for the following....
-Barbell curl
-Lat Pull Down
-Leg Curl

Thanks!!

[TwoWalks]

Originally posted by Nicole
I didn't get to do incline curls because this fat guy was hogging the bench the entire time I was there!

Nicole - Honest it was not me - it was that other fat guy out there :)

Congratulations on you 2nd place win - you have worked hard and shown real determination all the way.

Now when do the pictures come out?

[Nicole]

Hopefully pictures will be up soon. The promoter of the show would not allow outside cameras because he contracted a photographer. Pictures will be up on the local NPC website probably after this weekend. He is promoting another show tomorrow so I assume he is busy. I will post the link as soon as I can!

[jay1514929]

How rude of these promotors to not allow cameras!!! I see video cams but come on.... Let's discuss this a second because it really bothers me...

NPC annual membership $55
Local show entry fee $20 to $60 depending on what you sign up for
Ticket prices $30 on average

Let's say the average competitor has 3 guests come to see them...This is a low average.

We are talking about $185 per competitor (and I wont even mention the cost of the five dollar bagels or extra expensive snacks sold) in the show and the promoter is going to force you to purchase pictures of yourself!

Luckily at my last show the promotor dropped the camera thing because people were outraged... They just outlawed video...

Sorry for the rant but I had to say it.

[TwoWalks]

Thanks Nicole, looking forward to seeing the results of your hard work :)

[Nicole]

Actually NPC membership is now $60. It went up this year. I know, it's totally all about the money. They would have more competitors if people could afford it. This is not a cheap sport to be in.

[jay1514929]

I agree and as much as I love it it is TOTALLY corrupt. Now I will probably get a lot of flack for this but... My last show was my first... I don't train at either of the gyms that the promotors do... I have close up pictures of the comparrison round and while I submit that I was not in as good a shape as the top three guys I was definitely in the top 5... A friend of mine is a judge and was in the audience the night of.... Also, during the night show, at the final call out the mc called my name three times and the backstage manager held me back saying "no, you didn't make the top 5!"

After the show I was approached by one of the promotors and told that for the "next time" I should come to his gym and have him train me and I would definitely do better... Hmm, is it just me or does this sound fishy?

I am only saying this because I love the sport and hope for its growth and gain in popularity. And yes, I understand it is hard to judge in such a subjective type of competition but greed only provides temporary rewards.

[jay1514929]

So, did you ever get any of the competition pics up? What was the competition like?

[Nicole]

Not yet. Now the promotor is switching servers and will be down all week.

The contest was ok. Just a very long day, too many people registering at the last minute, the usual crap.