30lbs to go........

[Beklet]

Now, here's a thing. A couple of friends tell me they can only diet if they have a good enough reason - a show, usually

I'm not sure even that would motivate me, as I've never competed and I don't know what I'd compete IN.

I'm possibly a little too big for Bodyfitness, and heels and bling are NOT me......yet I'm too small for Trained Figure or Physique....unless I really beef up and start on the gear, which is not something I fancy - other option is the natural feds I suppose.....

What got me thinking was that there's a new qualifier next June in my town (UKBFF, which is affiliated with the IFBB), however even for Bodyfitness, I'd have to step on stage a good 3 stone lighter than I am, and not lose any muscle.....

There are all sorts of things that make it difficult too - the Europeans prefer a harder look, though the UK often judges to a similar standard to the US, which is slightly softer and less lean....

Point being, a comp in 8 months might give me a kick up the arse but don't know if i can diet for 6 months +

Hmmm.........

[Beklet]

So, to today. Was an interesting day. Was gonna drop carbs so I wasn;t all bloated tomorrow, so to that end I had a 3 egg omelette and a mug of coffee for breakfast.

Unfortunately someone at work had a birthday and brought in cake...then I was going to lunch and saw the best man who insisted on buying me a proper fat bastard breakfast, and I had extra bubble and squeak

Back to work then to sort out the dress trauma - got the bride in her dress so everyone's happy. Then to the gym.....

10 mins cardio
RC work - inner and outer rotations and stuff.

Now the bollocking begins......

Incline dumbbell press (ALL the benches and chest press machines were busy)
Warm up 12kg x 10, 16kg x 10
20kg x 11,10,10,9 - was tempted to try the 22s but no way was I going to get those up my whatever sodding muscle it is that I've hurt was coplaining lots but I got a decent ROM

Bench press machine (ugh, but everything else was busy still)
15kg each side x 11, 10, 10

Dips
12kg assistance x 9,9,8

Pec deck
33kg x 13
35.5kg x 12, 11

Crunches on gay ball thing 3 x 20

Got home and flat has been tidied which is nice. An evening of eating, a long hot bath, trying to master false eyelashes and false nails and watching crap telly awaits

[Beklet]

Well.......

It's a long one.....

I've been on holiday for a week, got to gym twice, average sessions. Have eaten too much crap while away and put on some lard. PMT bloating isn't helping either. My injury is bothering me and moving down my arm.....

Have been getting a bit despondent, as it seems all my peers are getting stronger and stronger and I'm standing still. I'm starting to fear the weights and feel under pressure most of the time.

That said, there's an open competition near me next July, and it's for first timers only. A couple of male friends of mine are going for it, i may be tempted, although the only women's class is Figure....

I have a LOT of weight to shed by then though.....around 45lbs.... (ignore my stats to the left, I weigh 160lbs at the moment....)

I have no clue about comp prep at all, people say start dieting 12-16 weeks out, 20 for a beginner.

I've worked out it's 37 weeks to the comp.

Plan is roughly this;

Weeks 1-8 - Clean up diet, stop eating junk. Stop eating so many crappy carbs. Diet plan is 5-6 meals per day, protein at every meal, plus 4-6 servings of veg, 2-3 dairy, 2-3 wholegrain carbs, 2-3 fats and 2-3 fruit per day, plus a cheat evening once a week. Nothing too strict, have to get used to the planning etc first....(Cheat evening is basically eating whatever I like after 7pm on a Saturday night..)
Training will be heavy to build as much muscle as possible before proper dieting kicks in. Also try to get used to doing more cardio, at least 30 mins after every weight session.
Aiming to lose 10-15lbs fat (bearing in mind Christmas and my birthday falls in this period lol )

Weeks 9-20 - More of the same - by now I should be used to this and able to tweak the diet a bit. Time to start getting a bit stricter in order to get the fat off - cycling carbs between high and low days, so taking off a serving or two of starch and fruit on lower carb days, possibly cleaning up a bit more if required. Still keeping a cheat evening once a week.
Training still as heavy as possible, add some HIIT to one or two cardio sessions.
Again, aiming to lose 10-15lbs fat.

Weeks 21-29 - Hopefully I'll have 1/2 - 2/3rds of the fat I need to drop off by now, so it's a case of more of the same, though if it's not working, an extra carb cycling day will be put in, to make very low, medium and high carb days. This may also be the time to break out the fatburners if it's getting a bit stubborn. As I don't want to compromise my natty status, ephedrine and clen are out
Training will be as heavy as possible and hopefully by now I will be lean enough to see any muscle imbalances and have a bit of time to sort them out! By this time it will be late spring so will be adding fasted cardio in the morning, in the form of a 3 mile jog (half an hour, basically)
I have a holiday in this period, and hopefully I won't put on 4lbs like I did last week, but if all goes to plan, I should be slightly ahead of myself so a couple of pounds won't be a complete disaster.
As for diet, if it's going well, same as before, however cheat to be reduced to a single meal.
Aiming for 10lb loss here

Weeks 30-37 - if it's all gone to plan, I will have lost between 30 and 40lbs by this point. If it's 30, I'm hoping it's not because I'm slacking but because i actually didn't need to lose as much as i thought I did. Not likely, I bet! If it's 40, hopefully I'm close to my goal and I don't need to lose much more. 15lbs is a tall order at this stage, but if it's around that mark, I know I have to do some serious carb dropping and extra cardio!!! The cardio will have been increased to keep to the scheduled weight loss anyway, but I've been told by a very good bodybuilder the first thing to do is up cardio. Once it's at a max of 2 hours per day and fat loss is slowing, drop carbs......
I'm not sure what to do the last week or so of a diet, I hear about sodium, vitamin c, carb depleting, carb loading etc etc. Basically, I'll leave it till a month out, ask some people who compete for advice and do a trial run.

So I know it's a very long prep but good habits take a while to bed in and I'm hoping the preliminary work till 3rd Jan will do that....

Not sure about water intake, but some people say a gallon a day....a US gallon is 6.4UK pints so that's heavy going!!! And I'm only small!!!

Anyone have any good advice?

Sample diet for first phase would look something like this;

1 - 1 large slice wholemeal toast and scrambled eggs, piece of fruit

2 - Handful of nuts, protein shake (with milk)

3 - Chicken or fish, brown rice and veg. Piece of fruit

4 - PWO shake (made with water, containing some carbs)

5 - Prawn stir fry

6 - Cottage cheese

Supplements are pretty basic - high strength multivitamin, high strength Vit c and cod liver oil twice daily.

[Beklet]

The clean up starts tomorrow......

Measurements to be taken, have to weigh myself, possibly take pics and start recording food. Breakfast will be an omelette, I think

[stayfit2008]

Looking forward to the new progress pics!,...How are you feeling? Where did you get your diet and training info from?

[Beklet]

Originally Posted by stayfit2008

Looking forward to the new progress pics!,...How are you feeling? Where did you get your diet and training info from?

There is no progress as yet.....lol

As for diet info....some of it from competing bodybuilders who also prep people, some from sports nutritionists, however through years of trying different things, I know I feel better n lower carbs.

None of it set in stone, if it doesn't work, I'm willing to take advice from someone who knows their stuff.

As for training, I've been training on and off for years. I'm currently following a basic routine (something I've not done for years lol!) which , with the right intensity, should encourage some growth.

[stayfit2008]

Originally Posted by Beklet

There is no progress as yet.....lol

As for diet info....some of it from competing bodybuilders who also prep people, some from sports nutritionists, however through years of trying different things, I know I feel better n lower carbs.

None of it set in stone, if it doesn't work, I'm willing to take advice from someone who knows their stuff.

As for training, I've been training on and off for years. I'm currently following a basic routine (something I've not done for years lol!) which , with the right intensity, should encourage some growth.

Well,..you sound like you are pretty knowledgable,...The pics in the beginning show some great mass along with thin waist, broad V taper shoulders and Back and great sweep on quads! It's like your a Picaso ready to be unveiled!

[Beklet]

Originally Posted by stayfit2008

Well,..you sound like you are pretty knowledgable,...The pics in the beginning show some great mass along with thin waist, broad V taper shoulders and Back and great sweep on quads! It's like your a Picaso ready to be unveiled!

Aw, I'm blushing!!!!

Last week I decided that to get over The Fear, I would do deads, until I couldn't.

Did 10 mins of cardio, but deads plan was scuppered as there was no space, due to people actually doing some proper lifting today (clean and press - two of them! )

So, did a couple of warm up sets of assisted pullups then onto the lat pulldown
47kg x 12,10,10
54kg x 8

Deadlifts
60kg x 5
70kg x 5
80kg x 5
90kg x 4 (forearms starting to go)
100kg x 2
110kg x 1 - the 110 was better than the 100s, mainly because before I did it, I remembered that my feet should be UNDER the bar - D'oh!!! I also held it at the top for 3 seconds....I possibly had a 120 in me but didn't want to risk a hernia for the sake of my ego

Wide grip pulley row (with EZ bar)
47kg 3 x 10
Wasn't losing my grip on the second set - realised I was actually losing a layer of skin....

Dumbbell hammer curls
14kg x 10,9,8 (left forearm gave up on 2nd and 3rd sets)

Preacher curl machine
25kg x 10,10

Didn't have time for cardio really, but was starving so was good and had a PWO shake - forgot how sweet Build and Recover is and had real trouble getting it down!

Not the best workout I've ever done, but it's not bad either, and means I seem to have my mojo back - hurrah!!

Will try to remember to do abs tomorrow.

Typically, I have just been told we're expected at the OH's mothers for dinner - steak and chips! Eek! Steak I can do, chips isn't going to help my physique, is it? Ah well will eat the steak first....hope it's medium rare.....

[2nd_chance]

July 2010....... Go for it!

[SophieM]

I saw a post of yours from an old thread someone bumped. I just want to say that I asked my dad how much he thought you weighed at 4'11 and he was way low. There's a lot of muscle under there! Good luck!!

[Beklet]

Originally Posted by SophieM

I saw a post of yours from an old thread someone bumped. I just want to say that I asked my dad how much he thought you weighed at 4'11 and he was way low. There's a lot of muscle under there! Good luck!!

Ha ha cheers - most people end up about 30lbs out, for some reason

My lower back is having a proper spazzy fit, my lats and biceps are sore, this is all good. Delts today

[Beklet]

Had a good one today, I even impressed myself.

Cardio 15 mins

RC stuff with 4kg dumbbells

Dumbbell shoulder press
8kg x 12
12kg x 10
16kg x 12,11,10
18kg x 8 PB OMG I haven't had a PB for MONTHS! I was so happy...those 20s are SO mine!

One arm lateral raise
8kg 2x12
10kg x 10

Reverse pec deck
40kg x 12,10,10

Skullcrushers
20kg x 12
25kg x 12,10

One arm reverse pressdown
6.25kg x 10,9 (couldn't actually bend my arm on the last one)

Crunch machine
56kg 3 x15

Cardio 10 mins

On top of the PB, I equalled previous bests on lateral raise, skullcrushers and crunches...



Also tried a variation on my PWO shake as the B&R made me feel a bit queasy and bloated yesterday, as it's so sweet. Had half B&R and half whey, which tasted much better and had a decent amount of protein in it.

The mirror in the gym is not forgiving though - I am still a fat bastard

[Beklet]

My entire upper body aches this morning - bring it on!!!!

[Beklet]

Bleh proper mixed one today. I have eaten enough protein (hurrah!) - 160-170g though have also eaten too much of everything else

Felt hideous earlier - really bloated belly, looked pregnant, and my favourite skirt was feeling tight - hope it's just the extra protein, I've been a bit windy...

Due to vileness, did cardio first, and blasted it - got HR up to 184

Cardio 33 mins

Squats (decided to try the same thing I did with deads last week - to mixed effect)

Bar x 10
40kg x 8
50kg x 8
60kg x 6
70kg x 5
80kg x 5
90kg x 4 This set was not my best, but not worst, either - I lost concentration and so my form wasn't too great, but I know I can do better, just have to focus. Not such a resounding success as the deads but I got some good pointers from a trainer in the gym who has the same love/hate relationship with squats)

Leg ext
75kg x 8,9,8

Leg curl
45kg 3x10

No time for owt else - will do calves tomorrow, with chest. Not a bad workout, but a lot better than some of my leg workouts have been recently!

I am going to get my confidence back o squats if it kills me!!! I think a session at the gym when it's very quiet would be a good idea.

[Beklet]

Today was another mixed bag - workout was pretty crap - I am NOT built to bench. After another epic failure decided from now on it's the Hammer Strength machines or the dumbbells for me.....strange, because incline benching isn't so bad....

Some good news though, there was no pain in my shoulder today, nothing. To say I was surprised is a bit of an understatement......

Cardio 20 mins (was gonna be 10, but Tansporter 3 was on and it was worth the extra 10mins to see Jason Statham fighting with his top off )

Bench press (the Antichrist)
Bar x 12
30kg x 10
40kg x 10
50kg 2 x 10
Wasn't happening so to the HS machine..
60kg 2 x 9

Dumbbell incline press
20kg 3 x 10 (upping this next week, though will need help getting the weights up)

Pec deck
40kg 3 x 10

Calf raises
190kg 3 x 10 PB

Machine crunches
53kg 3 x 15

Have managed to get in a decent amount of protein today, poss not from great sources, but 165g so far from eggs, beans, ham, protein bar, pwo shake and home made burgers is all good, and I still have time for more - eek. Have lots of cottage cheese in the fridge.....

It's making me feel really fat and horrible though, trying to get it all in. I'm hoping it's temporary and I'm not setting myself up to be some fat bastard

[Beklet]

No gym for me this weekend....

Friday - went to visit a friend for 'The Feeding', which involved around 15 of us descending on a friend and being fed winter veg and black pepper soup with fresh homemade bread, and bolognese with pasta. Spent the night with what is effectively a bunch of geeks and it was great

Saturday....got oil for the car, failed to buy boots (damn me and my big calves) - eventually went to Evans but they had nothing nice in a size 4
Off to see a mate and we went ice skating. To say I am spectacularly bad at this would be a massive understatement.....I'd be fine if it wasn't for other people, getting in the way and being completely unpredictable....some fo these people are let loose in cars ffs.....and as for the cocky little ****s that weave in and out of everyone......
Afterwards we went bowling, in which I won the first game and lost massively the second.....though in the second game I did better bowling with my left hand (didn't want to aggravate the injury....)
After that back to friends for fireworks and a massive, massive chilli (and cheesecake) That day was spent i the company of psychobillies and stories of ****ting in bus stops etc....

Today, have tried to buy the ingredients to make mincemeat, but there appears to be a world shortage of suet. Found a box in the cupbard but it's BB April 2008, and it smells a bit.....
Still no boots, I also have to do some digging, wash clothes, make dreads, watch Top Gear and Dr Who, have a bath and eat again - twice. And find some bloody suet...

I did go to the gym earlier but realised I didn't have time....hopefully can go tomorrow assuming the trains are OK from Birmingham....argh!!!

[Beklet]

Woke up this morning feeling a bit better but still stuffy.

Went to gym. Not a terrible workout, not amazing but I did some decent weights even if my stamina was lacking somewhat!!!

Warm up 5 mins

Deadlifts

60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 3

At which point my grip had a hissy fit, and I'd got bored.

Lat pulldowns
54kg 1x 11, 1x10
61kg x 8

Wide grip cable row
47kg 2 x 10
57kg x 8

Hammer curls
14kg 2 x 8

Concentration curls
8kg 2 x 8

Decided I'm not good at training back and biceps together - chest and biceps worked better tbh. The grip required for pulldowns etc, means the inside of my forearms fails well before anything else on bicep moves.

I need to do some glute training anyway - will do Malika's Glute Hell (TM)

[Beklet]

Some good news - after coming back from Whitby my weight was going up every other day - was convinced by Christmas I'd be hitting 12 stone but it seems to have stabilised this week....

Was reading about an American fitness competitor who lost 70lbs to compete, and she did everything right, and it took her nearly 12 weeks before the weight started to drop off. Encouraging and discouraging in equal measures lol!!!

[Beklet]

I trained chest today. Weird session, felt good though and I surprised the trainer who's never really seen me before......

Cardio 30 mins

Incline bench
Bar x 15
30kg x 10

Sacked these off as it was hurting my gimpy shoulder...

HS incline press
40kg 3 x 8

Dumbbell bench press
20kg 3 x 10
22kg x 12 (I got a spot for this one - aforementioned trainer lol)

Pec deck
Dropset 40/33/26/19kg to failure

Hammer curls
14kg x 10
16kg 2 x 6

Dumbbell preacher curls
8kg x 10
10kg x 8

Trying to fix my headlights tomorrow.......

Having a diet dilemma. Low carb is calling me again.....

[Beklet]

From Wednesday....

What a day....

Car failed its MOT (no surprise there - horn threw a wobbler and didn't work on the test, need a tyre and a wiper blade and a bush (cough), oh and a bracket or else my steering wheel might fall off....

All easy and cheap enough to fix.

Meanwhile have the most stressful day tomorrow. NOT looking forward to it - whether I drive or do train it will be pants and I need my wits about me. In fact all moth I'm going to be so busy, sleep will be an inconvenience and a waste of time. Consequently, it means less time to train (but also less time to worry about bloody food!)

Today's leg workout was quick and dirty

Cardio 25 mins (while watching end of Predator )

Squats
Bar x 5
40kg x 5
50kg x 5
60kg x 5
70kg x 5
80kg x 5
90kg x 4 bottled it AGAIN

Leg ext
82kg 3 x 6
single leg 33kg x 10 (each side)

Leg curl
55kg 3 x 6

Leg press
125kg x 30

I now have to work out my driving route, eat, have a bath and make some dreadlocks. Preferably before midnight as I have to be up at 6

[Beklet]

Went to NOttingham today, dropped off dreads, did some shopping....

Bought couple of presents, and a turquoise t-shirt lol! It rocks - just found out there's a branch of that shop 20 miles down the road....

Didn't go ice skating but going to pick up my skates tomorrow....

Now carbing up, mmm crumpets lol

And today....

Busy weekend! No time to do owt lol!

Back to no carbs, am hungry lol thinking of exciting things to do with savoy cabbage...

And need to get to the shop to get beansprouts.....

Workout today was mediocre, again was very pushed for time which is a complete pita, but it couldn't be helped.

Cardio 5 mins

RC warmup stuff

One armed lateral raises
6kg x 12
8kg x 10
10kg x 8 dropset 4kg to failure

HS shoulder press 30kg x 8 but it was niggling my shoulder so abandoned that

DB shoulder press
14kg 3 x 10

Shrugs on deadlift machine
90kg 3 x 8 (grip went on these, will remember grips next time!!!)

Reverse pec decks in use, so

BW dips
2x8

Rope pressdowns
15kg x 10
17.5kg x 8

Would like to point out that on a Sunday, there are rarely any trainers working, just teenagers on the desk, and apart from a couple of blokes who gave me filthy looks, a few cardio bunnies who are surgically attached to the elliptical trainers, so no chance of a bloody spot! I normally do back on Sundays, and I don't really need a spot, but should be back to normal next week....