Tifflex's 2009 Contest Prep

[Tifflex]

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).

[jtroster]

I also signed up. Its a great opportunity. Derek must be real busy.

[Tifflex]

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.

[Tifflex]

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 spd

[Tifflex]

I also signed up. Its a great opportunity. Derek must be real busy.

Great, I will visit you more often. This is a huge undertaking for them. Derek was posting after 10 last night so he's very busy.

Have a great Friday!

[freebirdmac]

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!

[Tifflex]

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

You can do it WITHOUT the supplements. I choose to use the supps listed above. Scivation recommends certain supplements but they also state you do not have to use them. Check it out!

But I'll be watching! With your determination I know you're going to rock!

Thank you!

[ArchAngel'73]

1st page legendary thread
5 stars
Great opportunity Tiffany, I'm glad you took it.

[CapitalJay]

Hey there Tiffany!!

Looks like a great opportunity. I'm going to have to look into this.

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.

So, you're starting off great 'cause you already achieved your last goal!

[CrazyEnough]

sweet!!! Ill be tagging along for the ride!

[Samraiwise]

Hi Tiffany.

Phase 1 sounds hardcore!!
Like Brian said!!

Have a great start!!

[Tifflex]

1st page legendary thread
5 stars
Great opportunity Tiffany, I'm glad you took it.

Epic journal.

Hey there Tiffany!!

Looks like a great opportunity. I'm going to have to look into this.

Hi Jay,

Here is the link
http://forum.bodybuilding.com/showth...hp?t=106268001

So, you're starting off great 'cause you already achieved your last goal!

You sweet talker, thank you!

sweet!!! Ill be tagging along for the ride!

Welcome crazyenough! I like your name btw. Prepare to see me lose fat while kicking butt in the gym. Thanks for visiting!

Hi Tiffany.

Phase 1 sounds hardcore!!
Have a great start!!

Hiya Kaz, thanks! I am so ready to train. I'm eating meal 3 and watching deadlift videos
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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.

[CapitalJay]

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.

Hi Tiffany! Good for you for not cheating! It's hard when you have to do the political thing! Office politics suck. (OK, it's fun to play, though.)

[flywheel99]

Hey Tiffany.

You're on fire and it is fun to follow your journey.

Keep inspiring the rest of us!

[ChocoChick]

Whew!

I saw your old journal was locked and I got nervous for a bit. Glad you are here.

[IronIc]

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!!!

[Tifflex]

Hi Tiffany! Good for you for not cheating! It's hard when you have to do the political thing! Office politics suck. (OK, it's fun to play, though.)

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.

Hey Tiffany.

You're on fire and it is fun to follow your journey.

Keep inspiring the rest of us!

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.

Whew!

I saw your old journal was locked and I got nervous for a bit. Glad you are here.

If I go away I will tell you first. The old journal was long and I wanted something new to reflect this new chapter.

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!!!

You're too kind Penney. I'm ready to rock!

[Tifflex]

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!

[ms_mac]

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.

[BigBT]

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!

[Tifflex]

YAHH! I signed up, too. Haven't received a reply yet but I imagine Derek has 1000's of people responding to this.

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.

Good Luck, Tiffany. I'll be following along as well on your new journey.

Thank you! Feel free to kick my butt if I can whiney.

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!

Hi Brian, how are you?

I will start training today but started the diet on Thursday. It's a lot of food to ingest.
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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!

[CapitalJay]

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!

Happy Saturday to you, Tiffany! I woke up at 4am, too! (I think my body is just used to it.) How much water are you taking in?

YAY deads are awesome!! Have a great workout!

PS I signed up, too. How can you pass on an offer like that?

[Tifflex]

Happy Saturday to you, Tiffany!

Happy Saturday Jay!

I woke up at 4am, too! (I think my body is just used to it.) How much water are you taking in?

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.

YAY deads are awesome!! Have a great workout!

Thanks! I am ready to hit the gym. If the trainers are available, this morning I will have one of them check my form.

PS I signed up, too. How can you pass on an offer like that?

Awesome! I can't wait to read your thoughts.

[Tifflex]

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!

[Hibiscus09]

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!!

[Tifflex]

Cool, Tiffany! I'll enjoy keeping up with you as you do this nutrition/exercise plan. I'm sure you'll do fantastic!

Thank you Diane!

I liked the workout -- nice job -- and I like the fact that you completed it all within an hour.

I was surprised how quickly I was able to finish. My HR monitor registered 775 cals burned so the entired workout was effective.

I'm excited for you! Go get 'em!!

Thank you! I've never been so excited about a training/nutrition program.

[freebirdmac]

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!

[Tifflex]

Broccoli for breakfast? Now I like broccoli, maybe a dash in the eggs, but wow.

I love broccoli and could eat it at every meal. I threw in a 1/2 cup with my egg whites.

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.

I did have a lot to eat an hour before the workout. I will probably eat earlier or try a shake instead.

That was a great workout!

Thanks and have a great weekend!

[StlBarbie]

OH Tiffany .....
THIS IS SO COOL ..... taking it to a WHOLE NEW LEVEL!!!
I can't wait to follow your journey!!!

[Tifflex]

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 LI