RxFigure's Cutting Journal: Start date 12/12/04

RxFigure · 12-12-2004, 07:36 PM

Hey ladies! I'm regretting that it took me this long to start a journal, but at the request of a few girls on the board, I've decided to start keeping one for my cutting phase. I guess I'll start with a (not so) brief history. Two weeks ago I sustained a shoulder injury that has my routine all screwed up. This is what it looked like before:

Day 1:

back: lat pulldowns (12x4) , one-armed dumbbell rows (8x3) , hammer pull-down and pull-ups (12x4) , T-bar rows (12x4) , heavy SLDLs (12x4)

biceps: barbell curls superset w/ dumbbell curls (15x4 and 12x4), curl machine superset w/ reverse grip curls (12x4 and 8x4)

abs: hanging leg raises superset w/ decline situps (10x4 and 15x4), stabilizers (45 sec, 40 sec, 30 sec)

Day 2:

Chest: bench superset w/ seated chest presses (6x4 and 10x4), incline flyes (15x4), incline dumbbell press (12x4), cable flyes (10x4)

Triceps: skull crushers (10x3), triceps extensions (15x4), reverse grip triceps extensions (12x4), rope extensions (12x4)

Shoulders: shoulder press (12x3) superset with lateral raises (10x3), upright rows (12x4) superset with lateral raises (10x3)

Day 3:

Legs: squats (8x4) superset with leg press (12x4), prone leg curl (12x4) superset with weighted walking lunges (20x3), leg extensions (12x4) superset with unweighted walking lunges (20x4), calf raises (20x5 w/ 20 sec rest)

abs

Day 4: rest

(and repeat)

Now, because of the injury, my trainer has put me on a new program, which I'll start tomorrow morning. Here's what it looks like:

UPPER BODY workout includes:

Back: lat pulls (10x6-8 reps), seated row (10x6-8 reps)

Chest: chest press (10x10 reps)

Shoulders: lateral raises (6-8x10 reps), "shoulder rehab" (don't know the real name of this exercise, but it's done on a free cable machine by rotating my shoulder to pull the weight across my body while keeping my elbow against my side) (6-8x15 reps)

Triceps: straight bar extensions (6-8x10 reps), v-bar or rope extensions (6-8x10 reps)

Biceps: barbell curls (6-8x10 reps), dumbbell curls (6-8x10 reps)

This is a lot for one day, I know...but he has me only doing 2 exercises for each body part, with low weight, as I have quite a bit of mass now and most of these exercises are hard on my shoulder.

LEGS DAY #1 includes:

squats (4x10 reps) superset w/ leg press (4x15 reps), Prone curls (4x15 reps) superset w/ weighted walking lunges (3x24 paces), seated extensions (4x15 reps) superset w/ walking lunges (4x24 paces), weighted calf raises (5x20 reps with 20 second rest between sets)

LEG DAY #2 includes:

squats (4x12 reps) superset with weighted lunges (4x16 reps), Leg press (4x15 reps) superset w/ weighted lunges (4x16 reps), single leg press (4x 10 reps each leg), prone leg curls (4x18 reps) superset w/ seated extensions (4x15 reps), weighted calf raises (10x10 reps with 20 second rest between sets)

LEG DAY #3 includes:

leg press (4x12 reps), SLDLs (4x12 reps), prone curls (4x12 reps) superset w/ seated curls (4x10 reps), walking lunges (4x40 paces) superset w/ leg extensions (4x12 reps), Frankensteins (4x50 paces), calf raises (8x6 reps then 5x10 reps)

My split is laid out like this:

Day 1: Upper body, (15 min HIIT + 45 min low intensity cardio)
Day 2: Leg day #1 (45 min low intensity cardio)
Day 3: Upper body
Day 4: (20 min interval training + 40 min low intensity cardio)
Day 5: Upper body (15 min HIIT + 15 min low intensity cardio)
Day 6: Leg day #2
Day 7: Upper body (15 min HIIT + 45 min low intensity cardio)
Day 8: (45 min low intensity cardio)
Day 9: Upper body
Day 10: Leg day #3 (20 min interval training + 40 min low intensity cardio)
Day 11: Upper body (15 min HIIT + 15 min low intensity cardio)

(repeat)

This new split is MUCH more complicated than the first, but I'm very interested in seeing how well it works for me. I'm NOT excited about the low weight/ high reps thing...but I guess I can deal with it while I'm recovering. The last thing I need is to injure my shoulder again! I'll only be using this split for the next month or so (or until my shoulder is feeling stronger).

As far as diet goes, I'm eating very clean. I'm taking in 1500-1700 cals/day and trying to get 50/30/20, although it's ending up more like 40/40/20...I'm still working on it! Nearly all of the fats I get are from fish or peanut butter. I've cut out all baked goods.

Here are my stats:

5'6", 141 lbs, 17% bf

Right now I'm cutting for an April 2nd, 2005 show. (I'll also be entering a May 7th show!)

Thanks for reading if you made it this far...feel free to comment!

~Kristine

imperfectly_lou · 12-12-2004, 07:40 PM

Welcome to the board! Your plan looks very comprehensive and I am sorry to hear about your shoulder

Just wondering - when do you take your rest day???

RxFigure · 12-12-2004, 07:46 PM

Lou...I consider "Day 4" and "Day 8" to be rest days. If I start feeling overtrained, I'll certainly reevaluate that.

imperfectly_lou · 12-13-2004, 12:33 AM

I really do think you need to look at putting in 1-2 rest days a week. Your comp is not until APRIL - that means things should get progressively more intense and harder. If you do all this now, how on earth are you going to increase and increase closer to the show? You will end up doing 3 hrs of cardio a day! Remember, lack of rest places a lot of stress on your body which means increased cortisol levels which can lead to your body having difficulties losing fat.

RxFigure · 12-13-2004, 12:39 AM

Lou...You're right. Where would you suggest sticking those rest days? Maybe on my cardio-only days I should just cut the cardio out altogether? Or should I take the cardio off of a weight-training day or two? Maybe take it away from leg and cardio-only days??

Edit: I guess the reason that I'm kind of going crazy right now is fear. I'm absolutely terrifed that I'm going to get up on stage and be in cellulite-city. (or that I'll have chicken legs)....I've been having nightmares about it lately.

Is it just me or does this absolutely consume your life?

imperfectly_lou · 12-13-2004, 04:12 AM

I'm glad you didn't think I was being harsh... I just hate seeing people burn out. No, this SHOULDN'T consume your life, not at the moment anyway, and probably only the last few weeks will be a bit crazy!

The majority of your body fat loss will come from your diet. If you maintain a good diet, you will reduce your need to do so much cardio. You are not alone though - I had friends who went crazy with the cardio their first year of comp and then realised secodn time round that it didn't have to be like that

This is the schedule you posted:

Quote:

Day 1: Upper body, (15 min HIIT + 45 min low intensity cardio)
Day 2: Leg day #1 (45 min low intensity cardio)
Day 3: Upper body
Day 4: (20 min interval training + 40 min low intensity cardio)
Day 5: Upper body (15 min HIIT + 15 min low intensity cardio)
Day 6: Leg day #2
Day 7: Upper body (15 min HIIT + 45 min low intensity cardio)
Day 8: (45 min low intensity cardio)
Day 9: Upper body
Day 10: Leg day #3 (20 min interval training + 40 min low intensity cardio)
Day 11: Upper body (15 min HIIT + 15 min low intensity cardio)

My biggest advice to you is that if you are going to do HIIT, do it PROPERLY, and that means, you basically fall off the treadmill, eliptical etc at the end. I know when I do my HIIT, there is NO WAY I could contemplate doing 45mins cardio after I finish!

I assume that once your shoulder heals, you will go back to a 3 or 4 day split routine - looking at this, you aren't allowing much time for muscle recovery e.g. Upper body on Day 7 and then 9

This is what I would suggest:

Get rid of cardio on at least 1-2 of your leg days. If you do cardio, keep it at 30mins steady state, no intervals or HIIT.

Change your HIIT cardio to 20mins of HIIT plus a 5min warm up and 5min cool down

Take at least one rest day a week, after leg day is usually a good idea.

I hope this helps....

RxFigure · 12-13-2004, 11:13 AM

Thanks for your help Lou. I see what you're saying about upper body days being close...the reason for that is the fact that I'm lifting VERY lightly on upper body because of my shoulder injury. Pretty much any exercise I'm doing is hurting my shoulder

It's disappointing, but as soon as I'm recovered I'll definitely be into a better split!

Tracy M · 12-13-2004, 11:24 AM

Sorry to hear about your shoulder and YEAHH to you putting your journal on!! Can I ask you some questions...why do you have so many different upper and leg day...how is that training suppose to effect your body? B/c I am on a 3 day split and my hubby says that I should have more lift days. Also what are supersets? I am glad you are here!!

RxFigure · 12-13-2004, 01:25 PM

Tracy - My routine now is only for my shoulder rehab. Once my shoulder is strong enough to lift heavy again, I won't have such a strange upper body day. Also, my trainer said that he wants me doing more than one leg routine because I've become so "mechanical" with my routine now. The new leg days are just to shake things up a little. That too will change in a month.
A "superset" is where you do two exercises back to back. For example, with my squat/leg press superset, I'll do my squat reps and then immediately, without resting, do my leg press reps. I'll then rest and repeat.

~Kristine

Tracy M · 12-13-2004, 02:54 PM

Wow, I like the sound of that superset!! Its sounds pretty hard...and I like to stir stuff up so I might try that! Thanks chic! Tracy

RxFigure · 12-13-2004, 10:14 PM

Well...today was the first day that I've tried out my new "Upper body" routine. It was humiliating to say the least. The whole point of doing so many reps was the LOW weight that I'd be doing them with....welll....needless to say, my ego kicked in and I ended up doing all exercises with higher-than-I-should-have weights and fewer-than-I-was-supposed-to reps. My shoulder was a little sore at the end of the day (gee, surprise, dummy..) but other than that it felt great. I miss my old routine!!
Here was my nutrition for the day:

Calories Eaten Today
source grams cals %total
Total: 1504
Fat: 33 297 21%
Sat: 9 81 6%
Poly: 2 20 1%
Mono: 5 43 3%
Carbs: 197 598 43%
Fiber: 47 0 0%
Protein: 127 509 36%
Alcohol: 0 0 0%

My percentages are off...again. I really suck at getting enough protein. Does anyone have any suggestions (other than eggs, protein shakes, cottage cheese, chicken) for getting more protein? I'm having a really hard time with it...The cals are a little low too...I'll probably have some egg whites before bed....

All in all, today was pretty good, especially considering the fact that I had TWO finals today! (4 down, 4 to go!)

Sistersteel · 12-14-2004, 05:58 PM

It is great that you started a journal. I plan on writing down everything I do for my comp as well. I hope your shoulders gets better. I know how you feel doing higher rep with lighter weight. I always feel embarrassed if I go under 15lbs, but it is the burn that matters not the weight.

Good luck with your finals! I have two more to go, Microbiology, and Biochemistry.

Jamie, SS

RxFigure · 12-14-2004, 10:10 PM

Well...I think it's safe to say that today was a complete failure....in nutrition, in fitness, and in life. After failing both of my Tuesday finals, I spent 2 hours at the gym talking fitness with a few friends, lost my pre-workout meal energy, did a few ab exercises, went home, and ate like ****. Not only did I NOT complete my scheduled leg workout (I did SLDLs and abs only :-( )...but I also missed my cardio this morning because I was studying for my finals. I can't remember the last time I've been so disappointed with myself.... Here's my nutrition for the day:

source grams cals %total
Total: 1648
Fat: 35 312 20%
Sat: 9 83 5%
Poly: 2 22 1%
Mono: 3 30 2%
Carbs: 208 630 41%
Fiber: 50 0 0%
Protein: 149 596 39%
Alcohol: 0 0 0%

NOT included in those calories are the mint chocolate sticks (6) that I ate about 10 minutes ago...I didn't feel like spending the time to put the nutrition info into fitday, as I've thrown the rest away and won't be eating them again....damn parents and their "care" packages...

Today sucks. :-(

imperfectly_lou · 12-15-2004, 12:07 AM

For someone who ate "crap" all day, your ratios look pretty damn good. I am sorry to hear about your finals

I will keep my fingers crossed for you that you passed!

Tomorrow is a new day - forget about today, you can't change anything, so move forward. One day won't change the world!

Ivey_Itch · 12-15-2004, 06:40 AM

Hey! Everyone has bad days, just don't let it keep you down! Like Lou said, today's a new day! new choices to be made! Good luck with the rest of your tests!

JLB04 · 12-15-2004, 08:37 AM

I agree! If you stay down/depressed over it you'll keep feeling crappy! and EVERYTHING will suffer - keep your chin up! Like everyone said WE ALL DO IT!

Now get back to work

Sistersteel · 12-15-2004, 06:25 PM

RxFigure- i know exactly how you feel, my first two exams were aweful. It was Analytical chemistry, and Instrumentation. After 40minutes in the chem exam I asked my professor that if I failed the exam would i pass, and he said yes so i basically left. I has my halls, water and klenex in front of me. I felt sorry for the two people beside me because i was sneezing, sniffing and blowing my nose, lol.

Figure you will be fine, once exams are over you can give your diet and workouts 100%. Everyone has off days don't let one drag you down. You stil have lots of time to make up for it.

Good luck on your next finals. You will do fine!!!
SS

RxFigure · 12-24-2004, 12:24 AM

Well...Christmas break is harder than I thought it would be. I don't have enough time to get all my food into FitDay, I feel like my constant eating and working out is a burden to my family, and I'm having junk food thrown my way from all directions. I feel like my will power is slipping a little...I've been trying to get online every day to look at pictures of figure girls...hoping that it'll be inspiration, but I still ate a cupcake today for my grandpa's birthday.

I know I should probably count that as a cheat meal since I'm only 14 weeks out, but Saturday is Christmas dinner

I really feel like I'm falling behind on my cutting, and now I'm terrified that I won't be ready in time. I decided to bump my cardio to 5 days/week....I'm really getting nervous. I've even been having nightmares about it...this is so much more stressful than I'd ever imagined. I've definitely developed an enormous respect for the pros!

~Kristine

JLB04 · 12-24-2004, 05:08 AM

Kristen - You have tremendous amount of more experience then I have and I totally respect you and everyone else who is cutting for a show. I can understand how the holidays are so hard. Tracking everything you eat, your exercise, keeping yourself pumped up and inspired everyday.....WHILE people/life is getting sped up around you during the holidays! Family members not taking into account what you are trying to accomplish (unconsciously sp sorry

I swear family and friends think just because its the holidays that its a vacation from everything!!!

I say enjoy yourself when you can but remember this is something you really want - how will you feel AFTER January 1st...a little bit of pain and inconvenience and misunderstanding from family is ok right now

You keep your mind on the BIG PICTURE!

I have total faith in you!!!

**StlBarbie** · 12-24-2004, 05:43 AM

Kristine,
I agree with Jen - I have total faith in what YOU can achieve! I know it is difficult and that the family does not always totally understand what exactly it is we are trying to accomplish. However, YOU know what it is you want to accomplish! Keep your mind focused on the end result and desire your long term personal success enough to avoid all those little pot holes on the way! You have the inner strength to achieve this.....don't doubt yourself!
Merry Christmas!
Barb

Sistersteel · 12-24-2004, 06:01 AM

Kristine- You will be fine. You still have time, just eat in moderation. I am just finished my first week cutting, and plan on enjoying my christmas dinner, just not over eatting like usual, or drinking. There are desserts everywhere!!! At home, at work and even at the gym! I made sure I had some fat free pudding, and sugar free jello on hand. Lots of sugar free gum, and diet coke. It makes things a little easier. I also carry around a picture of my favorite competitor, so that i can look at here and tell myself I can do this!

Stay stong, and motivated, and try to get to the gym to reduce stress.
Try and enjoy the holidays!

SS,Jamie

SDbuffNstuff · 12-27-2004, 02:26 AM

After reading the whole thread, I just thought I would offer my thoughts. I know it is a few days later, but I wanted to let you know that you are not alone. I am a college student, home for the holidays, and cutting for a figure comp on March 19. I ate like crap on Christmas, too, and it actually made me feel a little better knowing that there are other people going through the exact same thing! Tomorrow I know that I will be back where I should, because I hate feeling guilty about food. Good luck with your contest prep.

RxFigure · 12-28-2004, 01:45 AM

Thanks SD...and all of you

It's so nice to have encouragement. My family still thinks I belong in a looney bin. My cousin asked me to night if I "EVER eat anything NORMAL??"

um...nope!

Christmas ended up being a cheat DAY, rather than a cheat meal...but it's over and done with and I've had a clean diet since, although I only got in 4 meals today because I was out shopping and forgot to pack the chicken. I've been keeping up with my morning cardio and my weight training is going pretty well also. I'm starting to notice a little more definition. (finally!) I'm noticing mostly in my shoulders and, surprisingly, in my abs. I thought that your tummy was supposed to be the last place to lean out? I'm not noticing nearly as much leanness in my lower body, and that's starting to make me nervous. I've still got a little cellulite on my tush and I can't see any separation in my quads. When's that supposed to show up? I feel like every ounce of fat I'm losing is coming off of my top two abs. Weird...

Oh...another question: When should I consider starting an ECA stack? Does anyone have any product recommendations?

It's exciting to finally be seeing some progress. I can't WAIT to get back up to school to have my bodyfat % tested. It's pointless to weigh myself here because the scale here and the one at school are way off. I'm just going to wait til I get back up there to peek at it.

Hope everyone's having a good break!

~Kristine

RxFigure · 12-31-2004, 12:46 PM

I love being on vacation :-D

Since I've been home for Christmas, I've been getting around 10 hours of sleep every night. That's amazing compared to the 4 to 6 hours that I get at school. I've decided that my New Year's resolutions will be to get more sleep and to drink more water. I'm really bad about the water thing. I sat down last night and planned out every day of the week in an excel spreadsheet. Classes, study time, meals, bedtimes, etc. I'm hoping that by doing this, I'll be able to manage my time better. I'm going to make my meals for the entire week on Sundays and vacuum pack them with the FoodSaver that I got for Christmas so that I can get rid of the stress of cooking and doing dishes 6 times/day.

Lately, I've been getting very nervous about my shows. What if my color isn't right? What if my suit doesn't end up fitting me right? What if I run out of money and can't afford to do them?? What if....

I'm also a little nervous because I just realized that my second show is the week of FINALS. OMG....I've heard so many stories about how spacey you get that close to the show. If I can't talk my profs into letting me take the tests early, I'm really putting my grades in geopardy....scary.

I have so much going through my head today that I'd like to put in here, but I have to run to the gym. It's closing early for New Year's.

HAVE A SAFE AND FUN (and sober if you're cutting) NIGHT!!!

~Kristine

Sistersteel · 01-01-2005, 04:50 AM

Hey what colour suit are you getting?

Did you have a good new years? I did?

Back to the gym on Sunday!!!
SS

RxFigure · 01-01-2005, 01:34 PM

SS- I'm ordering my suits monday. I'm going to go with a navy two-piece and a periwinkle one-piece. I'm blonde/blue, so I think those colors will go nicely. Does that sound like a good choice?

My New Year's was AWESOME! :-D I saw a lot of old friends....and ended up carting them all home because I was the only sober person at the party. *shrug* it's gotta be someone...

Talk to you soon!

Sistersteel · 01-01-2005, 03:59 PM

Those colours sound perfect. I am sure you could go with anything. I am brown/blue. I have no idea what colour to get. I am doing bodybuilding so I only need a two piece, but depending on my finances I hope to buy two or three. You are already ordering your suit? Are you ordering it on line or in person?

My new years rocked, but I sort of fell off the wagon and am paying for it today! So I have been veggin out, and my new year resolution is absolutely NO DRINKING until after the comp!!! I am normally not a drinker but since I broke up with Colin and go out with the girls it has been hard. Plus we normally stay at someones house so there is no designated driver. But from now on I am going to bring my water and protein shakes and stay on track.

Tomarrow I will go to the gym and hit the cardio big time. My diet will also go back to normal. 14 weeks to go!!!

Sorry I kind of got carried away!
What is your weight at now? How much do you think you will weigh in at?

SS, Jamie

RxFigure · 01-01-2005, 11:04 PM

SS-
You're soooo lucky. Figure suits are ridiculously gaudy and expensive! I wish I only had to buy one! I'm ordering my suits online Monday. I'll probably just call them to iron out the details because I've got a lot of specifics to ask about. I'm hoping to save a ton of money by doing the rhinestones myself, so I'm going to order those sometime this month too. I'm getting the suits from Jagwear...I've never ordered suits before, but I've heard that theirs fit pretty well.

I'm not sure what I'm weighing right now. I haven't been weighing myself because comparing my weight on my parents' scale to that of the scale I use at school isn't really going to be accurate anyway. (calibration errors, etc..) I figure I'll weigh in and have my bf% taken when I get back up there. Since it's my first show, I have NO idea what I'm going to weigh when I'm cut. I'm guessing somewhere around 120? Not sure though...

One of my friends here was supposed to be doing my shows with me in the spring (she was doing fitness though, and I'm doing figure) but she can't compete because of a hamstring injury, so I'm on my own now. She's still being super supportive of me, but it's kind of disappointing, and I suddenly feel like I'm alone in this...

Today was my cheat, and I ate garlic/chicken/artichoke pizza, mac and cheese, and some cookies. Yummy.

~Kristine

RxFigure · 01-01-2005, 11:06 PM

Oh...and I didn't drink for New Year's. (I've decided not to count the pound of trail mix that I ate :-/ The best part was that it wasn't even hard for me. I just told people all night that I was DD and there was no pressure whatsoever

YES!!

Sistersteel · 01-02-2005, 09:23 AM

I am worried about ordering a suit on line. What if it doesn't fit properly? I talked to one lady who makes suits and she said to contact her in March if my show is in April.
That sucks that the other girl can't compete. There are a few guys in my old gym that are getting ready for the comp too! My trainer is so excited! I really love my old gym everyone there knows my goals and is so supportive. At my new gym no one is very social. Which is good when training but it is nice to have someone to talk to about the comp.
I wish that we needed a DD on new years eve, because I would have gladly stepped up for that position. Oh well I am back to normal and did 30min of cardio and will do my other 30min a little later.

SS