Good Morning everyone!
I happened to run across an amazing opportunity to join Team Scivation. Members of TS receive a 12 wk diet and training program along with unlimited email access to Marc Lobliner and Derek "Beast" Charlebois for the sum of $0. I am a Scivation/Primaforce customer so this opportunity is perfect for me.
I received a personalized plan Wednesday night and was like a kid on Christmas morning. I started the diet on Thursday and will start weight training on Saturday. I am forcing myself to rest so I can give 100% over the next 12 weeks.
Nutrition
~1800 cals (6 meals)
252g protein
90g f
Carbs will be ~3 cups of veggies a day. I am allowed one cheat/carb meal a week.
Supps
Multi, Vit C, Fish oil (3x a day), Xtend, Elastamine (3x a day).
Training: (Phase 1)
The goal of Phase 1 is to increase the volume each week. In addition to adding sets each week you should always strive to lift a great load each workout.
Day 1: Back (2-5sets 6-10 reps)
Deadlifts
Pull-up
Bent over Row
Rev Pec Deck
Day 2: Chest/Shoulders (2-5sets 6-10 reps)
Bench Press
Inc DB Press
Dips
Military or DB Press
DB Side Lateral
Day 3: Legs (2-5sets 6-10 reps)
Squats
Stiff Leg Deadlift
Leg Press or Lunges
Leg Ext
Leg Curl
Standing Calf Raise
Seated Calf Raise
Day 4: Arms/Calves (2-5sets 6-10 reps)
BB Curl
Close Grip Bench
Skull Crusher
Db Curl
Cardio:
30 minutes low intensity on weight training days (4x a wk).
30 minutes (15 HIIT, 15 low intensity) (2x a wk).
|
Closed Thread
Results 1 to 30 of 4476
Thread: Tifflex's 2009 Contest Prep
-
03-07-2008, 05:00 AM #1
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
- Posts: 14,022
- Rep Power: 45032
Tifflex's 2009 Contest Prep
Genshai
-
03-07-2008, 05:06 AM #2
- Join Date: Nov 2004
- Location: Toronto, Ontario, Canada
- Age: 73
- Posts: 6,822
- Rep Power: 12543
I also signed up. Its a great opportunity. Derek must be real busy.
Joel
Begin at the beginning," the King said, very gravely, "and go on till you come to the end: then stop.
My 2014 Journal: http://forum.bodybuilding.com/showthread.php?t=159562211
-
03-07-2008, 05:20 AM #3
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
- Posts: 14,022
- Rep Power: 45032
Goals
I will be sending updates to Derek on Sundays so I won't have my beginning stats until then.
Goals:
I've given my goals serious thought. I stated before that I want to be 160lbs at the end of this cut. I am afraid of losing that quickly because a lot of that would be lean mass. I want to lose body fat and not be a slave to the scale. I am a bodybuilder and I will act like one. Derek will be tweaking my program as needed so I will focus on staying on track.
I will lose 1.5-2lbs of fat each week and this would give me an 18-24lb fat loss.
Besides the above goal, I want to accomplish the following:
--Follow program 100%.
--Have fun and enjoy the journey.
--Stay injury free.
--Maintain lean mass.
--Help others who read this journal.
--Be smoking hot.Genshai
-
03-07-2008, 05:30 AM #4
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
- Posts: 14,022
- Rep Power: 45032
Happy Friday everyone!
Welcome to my new home. Please feel free to comment, ask questions, etc. over the next 12 weeks.
Friday: Cardio
30 min walk at 10% incline, 3.3-3.5 spdGenshai
-
-
03-07-2008, 05:32 AM #5
-
03-07-2008, 05:46 AM #6
I wish I could take advantage of this, but food intolerances pretty much wipe out supplements. Heck it wipes out a lot of food choices
But I'll be watching! With your determination I know you're going to rock!
-
03-07-2008, 05:49 AM #7
-
03-07-2008, 06:07 AM #8
1st page legendary thread
5 stars
Great opportunity Tiffany, I'm glad you took it.
-
-
03-07-2008, 06:25 AM #9<Insert witty comment and inspiring quote here>
my journal: http://forum.bodybuilding.com/showthread.php?t=142021531
-
03-07-2008, 06:37 AM #10
sweet!!! Ill be tagging along for the ride!
-
03-07-2008, 07:01 AM #11
Hi Tiffany.
Phase 1 sounds hardcore!!
Like Brian said!!
Have a great start!!🌺 Lauren Brooks Kelly (snailsrus) - Jul 25, 1991 – Jan 29, 2022
Thread: RIP Snails : https://forum.bodybuilding.com/showthread.php?t=181070293&page=100
⭐ Samurai Break: 140kg(308lb) Failed Bench Press Recovery Video:
http://www.youtube.com/watch?v=U8eIkpZ29u0
⭐ Over 35 Journals > Samurai, Without Ever Having Felt Sorry For Itself:
https://forum.bodybuilding.com/showthread.php?t=4832373&page=200
📌 Please Call me Kaz, a 64-year-old 🥋 Karate Kid in Tokyo.
-
03-07-2008, 09:15 AM #12
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
- Posts: 14,022
- Rep Power: 45032
Epic journal.
Hi Jay,
Here is the link
http://forum.bodybuilding.com/showth...hp?t=106268001
You sweet talker, thank you!
Welcome crazyenough! I like your name btw. Prepare to see me lose fat while kicking butt in the gym. Thanks for visiting!
Hiya Kaz, thanks! I am so ready to train. I'm eating meal 3 and watching deadlift videos
.
.
.
I'm into my second day of the diet. Yesterday I was a little groggy from not having carbs but I'm feeling better today.
My boss bought pizza and salad for everyone today. My office, like so many others, is very political so I needed to show my face. She couldn't understand why I wasn't eating so I fixed myself a green salad with onions and a few cucumbers. I put my chicken breast on the salad for my protein source. I like the flexibility of this diet AND I refuse to have an unscheduled cheat.Genshai
-
-
03-07-2008, 09:24 AM #13
-
03-07-2008, 10:09 AM #14
Hey Tiffany.
You're on fire and it is fun to follow your journey.
Keep inspiring the rest of us!
-
03-07-2008, 11:35 AM #15
Whew!
I saw your old journal was locked and I got nervous for a bit. Glad you are here.
-
03-07-2008, 11:56 AM #16
- Join Date: May 2007
- Location: Covington, Kentucky, United States
- Age: 62
- Posts: 14,007
- Rep Power: 18144
Am I still on Page 1?
Congrats on resisting the lunch pizza at work. This will be interesting indeed to follow!
You're already smoking hot, so you'll have to change that goal to smoking HOTTER!!!~ Penney
Diet * (weights + cardio) = success
http://forum.bodybuilding.com/showthread.php?t=139344213&p=774586483#post774586483
We must be the change we wish to see in the world
-Ghandi
-
-
03-07-2008, 12:44 PM #17
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
- Posts: 14,022
- Rep Power: 45032
I used to despise office politics Jay and thought hard work was the way to go. I've gotten wiser and have learned to play the game even though I'd rather be doing something else.
Hi Jon! It feels like I've been renewed and I'm so excited about this opportunity. I'm not sure how inspiring I am but I'll do my best.
If I go away I will tell you first. The old journal was long and I wanted something new to reflect this new chapter.
You're too kind Penney. I'm ready to rock!Genshai
-
03-07-2008, 04:32 PM #18
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
- Posts: 14,022
- Rep Power: 45032
I thought some folks would be interested in what I've eaten today.
I'm supposed to get 6 oz protein and 15g fat at each meal. I can have up to 3 cups of veggies per day. As you can see I went over on veggies today.
Meal 1:
6 egg whites
3 whole eggs
1/2 c broc
Meal 2:
6 oz chicken
6 tsp natty pb
1/2 c broc
Meal 3:
6 oz chicken
2 cups salad greens
a few cucumbers
1 tbsp salad dressing
2 oz salmon
1/2 c broc
Meal 4:
5 oz chicken
2 oz salmon
12 almonds
1/2 c broc
Meal 5:
2 scoops Substance WPI
6 tsp natty pb
Meal 6: (at 9:00-9:30)
6 egg whites
3 whole eggs
Reflections:
I've been on the diet for only two days but have noticed that I am very hungry when I wake up and about 2 hours after I eat. I hope this means my body is liking the change.
Have a great night!Genshai
-
03-07-2008, 05:50 PM #19
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 54
- Posts: 5,705
- Rep Power: 8181
YAHH! I signed up, too. Haven't received a reply yet but I imagine Derek has 1000's of people responding to this.
Good Luck, Tiffany. I'll be following along as well on your new journey.
-
03-07-2008, 07:26 PM #20
Tiffany, I can't wait to follow your progress on this. The split looks great and the amount of food looks like something I'd be eating!
-
-
03-08-2008, 03:53 AM #21
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
- Posts: 14,022
- Rep Power: 45032
I'm glad you signed up Mary Anne! Derek, Marc and Chuck are going to be very busy!
I signed up quickly so he was able to get my program to me the next day.
Thank you! Feel free to kick my butt if I can whiney.
Hi Brian, how are you?
I will start training today but started the diet on Thursday. It's a lot of food to ingest.
.
.
.
Good morning and happy Saturday!
My body and doggie wanted to get up at 4:00. I ignored both and went back to sleep. My growling tummy woke me up at 5:30 or so. I think it was thirst instead of actual hunger. I have to make sure I'm getting enough water because of the increased protein intake.
I'm waiting for the gym to open so I can do my first workout. I'm going to have meal 1 and watch more deadlift videos.
Have a great morning!Genshai
-
03-08-2008, 03:59 AM #22<Insert witty comment and inspiring quote here>
my journal: http://forum.bodybuilding.com/showthread.php?t=142021531
-
03-08-2008, 04:12 AM #23
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
- Posts: 14,022
- Rep Power: 45032
Happy Saturday Jay!
I think my body is used to it as well. It's nice to be able to sleep in a bit.
I'm getting ~100 oz of water a day. I also have 1 Coke zero and 1 16oz coffee a day too. I will be increasing to a gallon of water.
Thanks! I am ready to hit the gym. If the trainers are available, this morning I will have one of them check my form.
Awesome! I can't wait to read your thoughts.Genshai
-
03-08-2008, 07:06 AM #24
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
- Posts: 14,022
- Rep Power: 45032
Phase 1 Workout 1: Back/Traps/Abs/Cardio
Week 1=2 sets per exercise;6-10 reps; 90 secs rest between sets
Deadlift
20x45, 12x65, 6x95, 6x105
I focused on having great form on each rep. My heart rate was in the 160s after each set.
I felt a little sick after the second set and almost lost Meal 1. I had my pre workout meal an hour before so my body has to adjust or I will have a shake instead. It could have been the Deadlifts.
Bent over BB Row
8x95, 6x115
Asst Chins
10 @75lbs, 7 @ 55lbs
I thought I had set the weight at 55lbs for the first set. After six reps, I knew I had the wrong weight because these were too easy.
Rev Pec Deck
I asked Derek to give me an alternative for BB/DB Shrugs because I don't want to directly work my traps. He gave me the option of doing 3 sets of rev pec deck or bent over cable laterals for the rear delts.
10x65, 10x85, 6x95
Roman Chair Leg lifts
2x15
Wtd ab crunch
10x20, 6x25
Cardio: 30 min elliptical random program
Other than the sick tummy feeling, I really liked this workout. I had to force myself to rest the entire 90 secs between sets.
The workout and cardio took exactly 1 hour to complete.
Have a great Saturday!Genshai
-
-
03-08-2008, 07:30 AM #25
- Join Date: Feb 2002
- Location: South Carolina, United States
- Age: 62
- Posts: 25,898
- Rep Power: 39987
Cool, Tiffany! I'll enjoy keeping up with you as you do this nutrition/exercise plan. I'm sure you'll do fantastic! I liked the workout -- nice job -- and I like the fact that you completed it all within an hour.
I'm excited for you! Go get 'em!!"For God hath not given us the spirit of fear; but of power, and of love, and of a sound mind." 2 Timothy 1:7
GOOOOO COCKS!!!!!! GOOOOO STEELERS!!!!!
-
03-08-2008, 08:17 AM #26
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
- Posts: 14,022
- Rep Power: 45032
Thank you Diane!
I was surprised how quickly I was able to finish. My HR monitor registered 775 cals burned so the entired workout was effective.
Thank you! I've never been so excited about a training/nutrition program.Genshai
-
03-08-2008, 08:23 AM #27
Broccoli for breakfast? Now I like broccoli, maybe a dash in the eggs, but wow. I wonder if all that harder to digest fiber is what made your tummy feel queasy during deads. I know I can't exercise with something like that in my gut. Takes too much energy to digest plus exercise. You'll figure it out.
That was a great workout!
-
03-08-2008, 08:30 AM #28
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
- Posts: 14,022
- Rep Power: 45032
I love broccoli and could eat it at every meal. I threw in a 1/2 cup with my egg whites.
I did have a lot to eat an hour before the workout. I will probably eat earlier or try a shake instead.
Thanks and have a great weekend!Genshai
-
-
03-09-2008, 08:33 AM #29
- Join Date: Jun 2004
- Location: Saint Louis, Missouri, United States
- Posts: 17,629
- Rep Power: 112157
OH Tiffany .....
THIS IS SO COOL ..... taking it to a WHOLE NEW LEVEL!!!
I can't wait to follow your journey!!!
-
03-09-2008, 08:59 AM #30
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
- Posts: 14,022
- Rep Power: 45032
Phase I: Workout 2: Chest/Shoulders/Cardio
Week 1: 2 sets per exercise; 6-10 reps; 90 sec rest between sets.
Bench Press
20x45, 15x75, 10x95, 6x115
I haven't benched since 1/16 and I did 4x115 then. Today 115 felt heavy but I finished each rep with good form.
DB Inc Bench Press
6x45, 10x40
Chest Dips
9 @70lbs, 8 @70lbs
This was the first time I've done Dips so I used the Assisted Dip machine. I felt the movement more in triceps than in my chest.
Smith Machine Presses
Plate wt only
10x50, 6x60
Seated Lateral Raises
10x12.5, 6x15
Cardio: HIIT + LI
Elliptical
5 min warm up
15 min (15s of torture/45s recovery)
15 min LILast edited by Tifflex; 03-09-2008 at 09:07 AM. Reason: spelling
Genshai
Bookmarks