I've been tracking my prep since I started at 20 weeks out, and felt that i should move it here. I cant update my bodyblog from my phone or ipad but i can post on forums from there, weird. and the photos are only so large.
A little background taken from there, I have an education based on metabolic research; hold a MS in nutritional biochem, have phd coursework in it under my belt. I'm 24, female, and am my own trainer (and have been for about 6 years). i have been sponsored by cellucor, currently a BPI athlete, and contracted under hard fitness. I've been around the industry since I was a naive little 18 year old, just wanting to see what it was all about. I've taken a while to mature, do well in college, and play around with my physique naturally. It's not that hard to gain muscle when you aren't afraid of food and getting fluffy...these people that have abs and are in "off-season" aren't real life. lol. i unfortunately work a normal person 8-5 not in fitness or exercise, which has it's positives also.
I sit at around 150lbs and 5'2". currently at 146 and 12%bf. just going slow and steady, picking up the pace as we get closer. No need to go nuts at 20 weeks IMO, just took it day by day.
I do an intermittent fasting approach mixed with keto. I am not particular, and usually fast from the night before to around 3pm (if i do cardio early), or until after cardio (if i do cardio before my lift after work). I will always do cardio on an empty stomach, no matter what (coffee with almond milk is not included in this empty stomach...neither is sugar free candy nor sugar free gum). It just depends on what my day holds, and sometimes when i cannot fall asleep there is no waking me up early for cardio. I change up my cardio routines all of the time; HIIT with LISS, moderate intensity steady state, you name it. I'm not picky or specific and feel like being routine is the worst, and then I get bored and lose all motivation. I shoot for 200g protein, 30g fat, trace carbs. get fats from my protein sources and powders, peanut butter, and nuts. I get one cheat meal per week, usually on a friday or saturday, and eat whatever I can fit in my belly!
My lifts always change, but i stick to moderately heavy weights in the 8-12 rep range, and for large movements like deadlifts do lower reps. i switch from a body part a day split to a few a day (chest/shoulders, back+arms...or back+bis, chest +tris, etc.) and are never a constant.
i'm not sure what pics these are, just pulled out of progress folder....im assuming everything from 20 weeks until now.
my measurements are currently around 23.5" quads(flexed), 24" waist(sucked in LOL), arms are 14", calves 16"
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12-17-2012, 10:16 AM #1
13 weeks out, Women's Physique. big girl's hungry!
Last edited by kimmypoohx3; 12-17-2012 at 11:13 AM.
researcher . bodybuilder . MS in biochemistry . metabolic biology doctoral student
work smarter, not harder
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12-17-2012, 10:25 AM #2
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 501
Looking good, have a soild base
Prep is going well, good luck for the rest of your journey___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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12-17-2012, 10:27 AM #3
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12-17-2012, 10:41 AM #4
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12-17-2012, 10:52 AM #5
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12-17-2012, 10:56 AM #6
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12-17-2012, 11:05 AM #7
so i suppose I will continue with this here and give a little more insight to everything. I have never logged a prep and finally decided that I needed to, and wanted to see how my body responds to various things.
my lifts I NEVER log, because i fly by the seat of my pants. today is legs, i will try and make a concerted effort to note what i do (reps/sets etc). probably 5 or 6 sets of squats at 225, romanian deadlifts, glute ham raises, sissy squats, lunges, quad extensions, hack squats, nautilus leg press, step ups with weights, wall sits. usually superset often on legs.
my diet today is well..nothing so far, as it's not time for me to eat. i may leave work early to get my cardio done so i can have a meal. ive munched on sf stuff and had my am coffee.
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12-17-2012, 11:43 AM #8
- Join Date: Nov 2010
- Location: Houston, Texas, United States
- Posts: 5,495
- Rep Power: 18224
I'm totally in...
Mirin' those delts!!!Coming out of "retirement"...Meg is training for a Figure competition...again!!!
http://forum.bodybuilding.com/showthread.php?t=171008551&pagenumber=
My first ever training journal: Oh snap....Meg-O's training for a Figure comp...
http://forum.bodybuilding.com/showthread.php?t=139228463
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12-17-2012, 12:48 PM #9
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12-17-2012, 01:14 PM #10
well this is motivating! people actually are intrigued. lol. i just sent back my contract for 2013 sponsorship and signed my life away with show entries: I will be warming up with the Northern Kentucky and Natural Ohio; moving to USA's mid-year and finishing up at Nationals. I will be working the Arnold and have client competing, and same at the Olympia.
researcher . bodybuilder . MS in biochemistry . metabolic biology doctoral student
work smarter, not harder
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12-17-2012, 01:16 PM #11
- Join Date: Jun 2011
- Location: Sarasota, Florida, United States
- Age: 36
- Posts: 1,539
- Rep Power: 5241
Are you doing your own prep or do you have a coach? Have you been pretty athletic your whole life? Your muscle base is craaaazy!
SARASOTA BARBELL & Team ProScience
Proud wife of Erick Stevens.
Fatty turned coach, gym owner and powerlifter at heart.
275/160/355
NGA Figure Pro. Lifetime Natty.
http://forum.bodybuilding.com/showthread.php?t=158291393&pagenumber=
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12-17-2012, 01:16 PM #12
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12-17-2012, 01:22 PM #13
I was a gymnast growing up, and always played some sort of sport. Been lifting seriously for 7 years now! I am my own coach..had a trainer for my first show in 2007, looked awful, and was determined to figure myself out! I have a lot of knowledge on how/what/why...mainly because I've studied metabolism at the graduate level for so long now, I use clinical research to guide me!
researcher . bodybuilder . MS in biochemistry . metabolic biology doctoral student
work smarter, not harder
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12-17-2012, 07:04 PM #14
legs was unbelievably ****ty, only did like 8 sets..quad extensions and ham curls and one set of leg press. as usual i got in a fight with my boyfriend, will make up legs tomorrow morning along with back in the evening so i dont get behind. let's not going to even go there regarding what happened. i did 15 min HIIT and 45min of LISS on recumbent bike. came home to eat finally at 930! 50g of protein in my isolate shake down the hatch immediately with a serving of pb, 1 cup of brown rice, and a handful of raisins. normally i get to actually eat 3-4 meals and wouldnt eat this amount of carbs in one sitting but since i was so behind im only going to get 2 meals in by the looks of it. my next meal right before bed will be a scoop of casein+scoop of isolate and 6 almonds. night all!
also, my weight is down to 144.5 from 148.5 last week.Last edited by kimmypoohx3; 12-17-2012 at 07:19 PM.
researcher . bodybuilder . MS in biochemistry . metabolic biology doctoral student
work smarter, not harder
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12-17-2012, 08:13 PM #15
quad push backs maxing out the rack. need more weight! lol
http://youtu.be/XVE93yg1i3Iresearcher . bodybuilder . MS in biochemistry . metabolic biology doctoral student
work smarter, not harder
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12-18-2012, 10:12 AM #16
WELL i took 2 ZMA's and 2 melatonin last night and definitely couldn't get up until 10 today. woke up at 7, fell back asleep from 8-9, and then 9-10. LOL. i need to either take them earlier or take less, since i just strolled into work. cardio #1 is done, half hour of MISS - treadmill incline walking at highest setting and running mix. i am exhausted and starving, as usual. get my first meal today at 3 since my am cardio was done. yay! i cant wait for my protein shake!
happy my weight is starting to go down...i have no set weight i'd like to compete at, but would be happy before im dry to sit at 135. right now im 144, so that's another 9 lbs. after water is dropped id like to be at 125. so 10lbs of mass, 10lbs water.researcher . bodybuilder . MS in biochemistry . metabolic biology doctoral student
work smarter, not harder
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12-18-2012, 11:00 AM #17
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12-18-2012, 07:33 PM #18
cardio: treadmill as stated earlier this am, first meal at 5:30pm--
36g protein - isolate
8 almonds
1/2 cup rice
1/8 serving craisins
handful popchips
7:30pm pre-gym:
36g protein - isolate
6 almonds
----gym: legs, cardio, shoulders in that order---
2/3 of my whey isolate cytosport drink post cardio (15min recumbent bike level 6) ~20g protein 1g carb
went to a local bar to eat. never go out but we have a busy week with the holidays. i had one mini bite of derek's chicken wing! lol. and i got a grilled chicken salad with tomato, romaine, jalapeno, bacon, and dressing on the side. ate this at 10:30, and am planning on my last protein shake pre-bed at around midnight.
total macros are low-ish today, protein is low because i grabbed the wrong scooper! lol. normal one is 34g of powder per scoop, the smaller one is 25g powder per scoop and i always do two scoops so instead of my 64g powder = 48g protein, i was only at 36g protein per meal. protein total after my pre bed shake is 150-160g, carbs are around 15, fats prob 20.
my salad and derek's amazing bbq chicken and chili flatbread pizza lol
Last edited by kimmypoohx3; 12-18-2012 at 08:20 PM.
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12-19-2012, 04:05 AM #19
couldnt get my last shake in last night, i passed ouf.
progress so far from 20weeks -12.5 weeks out. 26" to a 23" waist, 24" to 23.5" quads (quads > waist!) 2 months down, 3 to go and only 4lbs lost! just an FYI--this isn't "healthy". i was healthy in my first pic. now my food is so restricted that most salads are off limits. Don't do this to yourself unless you are stepping on stage, it's a total mind-**** of body image.
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12-19-2012, 05:14 AM #20
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12-19-2012, 05:44 AM #21
- Join Date: Nov 2010
- Location: Houston, Texas, United States
- Posts: 5,495
- Rep Power: 18224
Agreed. Unless mentally prepared for the diet and willing to give 100% compliance, it can totally suck for some people. But I think the biggest midfuk is going in the reverse...to go from shredded to fluffy really takes its toll. But it's not good to stay ripped year round or you'll never make progress. I too ain't afraid to get fluffy
I love the reaction that people give when they are flabbergasted when they ask "oh...you're on a diet, you must eat a lot of salads"....NOPE. Like that's the only way to do it is to starve yourself....Coming out of "retirement"...Meg is training for a Figure competition...again!!!
http://forum.bodybuilding.com/showthread.php?t=171008551&pagenumber=
My first ever training journal: Oh snap....Meg-O's training for a Figure comp...
http://forum.bodybuilding.com/showthread.php?t=139228463
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12-19-2012, 07:35 AM #22
unfortunately yes! or if you want to take juice, which i am against (and you are prob too). but so many girls do! and i suppose if i needed to gain muscle i would opt for that route but since that part is the easy portion of it for me (and cutting is the impossible feat) then desperate times call for desperate measures regarding my diet. obviously ive done every type of diet possible-carb cycling, keto, an the only ones that work are a mixture of both keto and intermittent fasting. trust me i would love to be able to lose on 6 meals a day and just drop my carbs and have fats with every meal but realistically my body still holds on to fat, especially my midsection. (im built more like a guy, my legs lean out over my abs any day and in offseason my legs are way leaner than my stomach). IF has been the easiest and most responsive (yeah bc you are basically starving yourself lol) but it works for my schedule- i have a normal 8-5 job and it's easiest for me to just not allow myself to eat at work by not bringing my debit card or packing a lunch. so it's basically like "oops kim you're screwed you have no food HA HA HA as my evil twin sticks her tongue out at me in the form of a cookie" lol.
my instagram is kimmypoohx3 - i just posted along with this pic a continuation since my buddy told me i was spot on with the reality check. I have a MS in nutrition...none of the other girls on there with off-season 6 packs do. it's NOT healthy, it F*CKS with your hormones, and one day if you plan on having KIDS then don't worry about having abs unless you are getting on stage. I rarely compete. this year i am going hard and then i am done. if i dont go pro with the amount of support, sponsorships, and hard work i have then I will never. and continue to work and educate myself to help others as much as i can. and in my off seasons, i am seriously fat as you can imagine. like seriously F A T. i look like i dont work out at all and have no muscle and my face is like an oompa loompa, but i am okay with that.researcher . bodybuilder . MS in biochemistry . metabolic biology doctoral student
work smarter, not harder
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12-19-2012, 08:34 AM #23
just a lift log update. again, i never ever pay attention to what in god's name i do but yesterday I tried to....here is what i have so far.
Had to make up legs from the day before, so i had to lift legs and then break for cardio and to eat, and then shoulders.
Legs two days ago were:
1 set of nautilus leg push backs full rack
4 sets of light weight leg extensions
3 sets of prone ham curls light weight
1 set of leg press nautilus
Finishing legs yesterday were:
3x10 225 smith romanian deads
SS (superset)
squat jumps for 3x25
3x8 225 squats
SS
wall sits (just until failure for the 3 sets)
hack squats with 50lb/side
SS
3 plates per side plate loaded leg press for 3x20 each.
Shoulders yesterday was:
3x15 warm up nautilus shoulder raise machine at 50lbs
EZ curl bar front raise
SS
bar upright row (no weight, 3 sets of 18 with hands wide, narrow, normal)
20lb arnold presses
SS
30lb bent over rear delt flys for 3x20
single arm straight long bar row (with end of bar in corner, kind of like a t-bar middle back row) with 25,35,45lb for 15,12,10
SS
single arm lat raise with 10lb plate -3 x 15
3 sets of standing military BB press with 95 for 8
TS (tripleset)
lat raises with 12 for 15
TS
upright row with 55 for 15
Cable rope face pulls for 3x15
SS
shoulder shrugs with 45's for 3x30 (15 forward shoulder roll, 15 backward shoulder roll)researcher . bodybuilder . MS in biochemistry . metabolic biology doctoral student
work smarter, not harder
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12-19-2012, 08:56 AM #24
this was the continuation of my post from earlier also, in response to a girlfriend telling me im inspirational and yada yada:
here's the deal. i love you to death and am so flattered i'm inspirational (seriously!) but it is terrible for hormones and if i ever want to have kids (which some time down the road i would love to). instagram is the worst platform for these "fitness models" who have 6 packs year round...women's bodies aren't meant for that! starving yourself and living off of protein as your nearly only energy source for months at a time is terrible for us. people say "well it's healthy because you are only fueling yourself with good foods"....that is until you actually eat good foods again and your body can't handle it gastro-intestinally and it freaks out when even something as simple as wheat, rice, cheese, dairy or sugar is re-introduced even in small quantities! i am competing because i have waited 7 years to finally attempt to get my pro-card, but what weight does a piece of paper with my name on it hold? it's not a career, can't financially support me, and they aren't super rare. Since i'm done with school (for now) i needed a new challenge and it was time to step back on stage, but I would never condone this type of physique manipulation without the intention to compete in a physique competition IE. just for the hell of it, to look good in a bikini, to look hot naked etc. It is honestly the most physically and mentally taxing thing in the world and people who think it's easy to look like this/healthy/you are full all of the time and it just depends on what we put into our mouths and not how much we go hungry 24/7, how much we can't sleep, and how much cardio we do who are naturally not stick figures are so completely wrong.researcher . bodybuilder . MS in biochemistry . metabolic biology doctoral student
work smarter, not harder
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12-19-2012, 09:03 AM #25
I totally agree.
here's the deal. i love you to death and am so flattered i'm inspirational (seriously!) but it is terrible for hormones and if i ever want to have kids (which some time down the road i would love to). instagram is the worst platform for these "fitness models" who have 6 packs year round...women's bodies aren't meant for that! starving yourself and living off of protein as your nearly only energy source for months at a time is terrible for us. people say "well it's healthy because you are only fueling yourself with good foods"....that is until you actually eat good foods again and your body can't handle it gastro-intestinally and it freaks out when even something as simple as wheat, rice, cheese, dairy or sugar is re-introduced even in small quantities! i am competing because i have waited 7 years to finally attempt to get my pro-card, but what weight does a piece of paper with my name on it hold? it's not a career, can't financially support me, and they aren't super rare. Since i'm done with school (for now) i needed a new challenge and it was time to step back on stage, but I would never condone this type of physique manipulation without the intention to compete in a physique competition IE. just for the hell of it, to look good in a bikini, to look hot naked etc. It is honestly the most physically and mentally taxing thing in the world and people who think it's easy to look like this/healthy/you are full all of the time and it just depends on what we put into our mouths and not how much we go hungry 24/7, how much we can't sleep, and how much cardio we do who are naturally not stick figures are so completely wrong.[/QUOTE]
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12-19-2012, 07:45 PM #26
refeed day and cheat meal was today! i had carbs all day (with some nutella i may add )... saltine crackers, wheat bread, serving of boxed stuffing, pop chips, fat free pudding, peanut butter and jelly sandwich, grilled cheese, and for my cheat!!! had half of a medium pizza (4 pieces) for my cheat meal ( i always have it last meal of the day so it's not drawn out).
lifted chest and tris; 30 min cardio done. tomorrow will be a long run with back and biceps. next refeed is next tuesday (christmas day). i cant move right now either LOL.researcher . bodybuilder . MS in biochemistry . metabolic biology doctoral student
work smarter, not harder
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12-20-2012, 09:13 AM #27
morning after-post carb day and refeed. im so full i could die! my abs and obliques when i woke up looked amazing, super vascular. now im just bloated lol.
back to the intermittent fasting game. im sooo hungry! point of refeeds is to help rev up metabolism especially on IF and u know it works when u are ravenous the next day. will weigh in next monday and compare to last weeks weight. off to run, work, lift, etc. got a late start.researcher . bodybuilder . MS in biochemistry . metabolic biology doctoral student
work smarter, not harder
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12-20-2012, 09:15 AM #28
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12-20-2012, 11:56 AM #29
- Join Date: Nov 2010
- Location: Houston, Texas, United States
- Posts: 5,495
- Rep Power: 18224
So you are doing IF, but at what calorie and macros are you cutting on?
Coming out of "retirement"...Meg is training for a Figure competition...again!!!
http://forum.bodybuilding.com/showthread.php?t=171008551&pagenumber=
My first ever training journal: Oh snap....Meg-O's training for a Figure comp...
http://forum.bodybuilding.com/showthread.php?t=139228463
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12-20-2012, 12:00 PM #30
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