DJ anne-marie - Contest prep

[annemarie_DJ]

Unfortunately, I still feel pretty cruddy. I seem to have a sinus head cold kind of thing. Very uncomfortable and hard to focus. I have no energy. That's probably due to the sinus pills (which I hate taking). If I'm not better tomorrow, I'll see a doctor. Too bad because I feel like I'm wasting valuable time!! I've started my diet nonetheless. (and very happy to do so after last week ) Hopefully, I can work out tomorrow. Gonna lay low again today.

In the meantime, I'll come by and visit your logs. Cheers all ..

[annemarie_DJ]

Alrighty, still not feeling great, but apparently ALL doctors are taking a long weekend ...so hopefully I won't die from this cold. Hahaha Driving to Montreal tomorrow for a meeting and then off to a concert. Driving home at end of night. Hopefully the loud music will dull my senses! I will try to hit the gym in the morning - but no promises with the very long day ahead. What a wasted week.

So I thought I'd have a close look at what I've been eating this week to see if I'm on track. Cals are a little low. Although that's ok this week with my lack of gym time. I'll have to make sure I get more in somehow.

Derek has me on 1390 cals: 175 Pro/ 50 Fat/ 60 Carb
My meals this week have gone like so:
Mon: 1050 cals: 100 P/ 40 F/ 60 C
Tues: 950 cals: 98 P/ 31.5 F/ 55 C
Wed: 1025 cals: 114 P/ 40 F/ 51 C
Today: 1080 cals: 136 P/ 31 F/ 56 C

Diet doesn't look too bad. A little low on protein. I guess I just need a little mo' chicken!!
On Monday, I weighed 125 lbs !! On Tuesday, I was down to 123, Wednesday at 122 and today I was at 120 lbs. Phewff! Thatsa much bettah!

Let's get this party started up again soon!

[FrmrHoss]

Really melting off the lbs here, keep up the good work! I can't even imagine what kind of progress you're gonna make once you start feeling better...

[bbqwizard]

First off I hope you feel better soon! I hate it when I get sick coming from a vacation. No matter though, you will demolish the competition soon and make prepping look easy

BTW, did you save any margaritas for me? ha ha that was awesome- great pic!

[Buffycat3]

Feeling any better? *crosses fingers*

I am curious about your diet...You have such low cals...like your protein.
Hummm, makes me wonder about my diet.
Great..now I am going to boggle my mind.
lol

[annemarie_DJ]

OK Glad to report I'm feeling BETTER!! The head cold is now moving down to my chest... that's fine... means no sinus infection. Phewff ! However, I'm tired because I got home at 2 am I went to see French Canadian rocker, Jean Leloup. He is completely insane but so talented. Crazzeeee!! It was totally worth going despite the long drive home. Music is my other passion next to BB'ing. Funny because they entail different lifestyles. But my music friends respect my "healthy" lifestyle. (Probably wish they could be so disciplined.)

I did a quick circuit of arm and shoulders at home gym in the morning. Should be ready for some more serious work later today. Down to 119 lbs today. My goals is to remain at 118-120 for competition.

Really melting off the lbs here, keep up the good work! I can't even imagine what kind of progress you're gonna make once you start feeling better...

Thanks for dropping in and encouragement ! Quick weight loss not surprising this week. I was just getting rid of vacation week excesses. Hoping to gain some mass and try not to get too skinny during cutting time.

First off I hope you feel better soon! I hate it when I get sick coming from a vacation. No matter though, you will demolish the competition soon and make prepping look easy

BTW, did you save any margaritas for me? ha ha that was awesome- great pic!

Hey yes, I think I had a margarita for everyone on the forum...haha Feeling better and getting down to business this week for sure! I once mentioned to my sis how hard prep was (probably during final weeks before comp last year) and she was surprised to hear me say that. She thought I found it easy!! I love it, love the challenge but it ain't easy.

Feeling any better? *crosses fingers*

I am curious about your diet...You have such low cals...like your protein.
Hummm, makes me wonder about my diet.
Great..now I am going to boggle my mind.
lol

Hey Joan, glad to say I'm recovering now. Yay! Thanks for the finger crossing! Last year, I was on 1250 cals! So 1390 is plenty for me. We'll have to see how it goes and adjust as necessary. Sorry to boggle ur mind! Hope you don't spend too much time or lose too much sleep over-analysing! I'm guilty of that too!

[Vytis]

Already at your competition weight yet, eh....that's pretty good. Just a few minor tweeks for more championships - I like it. Happy Valentines Day Anne Marie!

[annemarie_DJ]

Still not 100% today. This has really taken the wind out of my sails. However, I did go to the gym this morning.
Cardio: 25 mins on Stepper. Just MISS. 5 mins warm-up. 15 mins at 145 heart rate. 5 mins cool down.

I felt totally wiped after this. You know the general malaise you feel when under the weather. I considered leaving, but since I was there, decided to do a circuit on all the LF machines. So I did 2 easy sets of all major muscle groups. I think that was a good thing to do. Just to clear the cobwebs!

Tomorrow is family day. I have to work (Fed Govt). Gym won't be open either before or after work. So maybe I'll try to run in the morning.

I am getting an MRI for my back tomorrow. Hopefully, it'll give me some answers.

Happy Valentine's day all. Oh... my post-workout meal today included 3 chocolates! I figured that was the best time to eat them!!

Already at your competition weight yet, eh....that's pretty good. Just a few minor tweeks for more championships - I like it. Happy Valentines Day Anne Marie!

Thanks Robb. Happy V-day to you too! Yes, my weight in numbers is fine... but it needs to be re-shaped!! I'd like to stay at 118, but lower that BF% My competition weight last year was 109. I'd like to come in heavier this time around. Cheers!

[Carlito99]

Where are you gettin your MRI done? Do you just ask your family doctor to refer you or something? I should get one...

[Buffycat3]

I hope you got the cobwebs out and tomorrow you feel muuuuch better and back to normal.

I think 'Family Day' is a teriffic holiday.....I wish there was such a day here.

Bestest of luck with your MRI, I hope this clears this once and for all.


3 chcolates, as in: 3 chocolate outta a candy box?
or 3 chocolate candy bars, such as a Snickers or Milky Way?

[annemarie_DJ]

Where are you gettin your MRI done? Do you just ask your family doctor to refer you or something? I should get one...

I asked my doc for the appointment after the car accident last summer. It's at Montfort. But yeah, ask your doc. It'll take a few months, but what do you have to lose?

I hope you got the cobwebs out and tomorrow you feel muuuuch better and back to normal.

I think 'Family Day' is a teriffic holiday.....I wish there was such a day here.

Bestest of luck with your MRI, I hope this clears this once and for all.


3 chcolates, as in: 3 chocolate outta a candy box?
or 3 chocolate candy bars, such as a Snickers or Milky Way?

Oh that's funny! No, only 3 little Belgian seashells out of a box. I would never eat a whole chocolate bar in one sitting!! My gut would kill !! I love chocolate but it hurts me. or hates me... On that note, I always have a stash of chocolate at my desk. When times get crazy, I have a square. Yummy. My bars last for months... and end up getting stale! LOL

[annemarie_DJ]

Did legs today. I'm outta shape! To be expected I suppose. Feeling good now tho. So no more messing around. I sent Derek my progress numbers yesterday. May 8 competition is only 10 weeks away. YIKES! Let's hope I can pull this off. Otherwise, there are other great comps in June and July. So we'll take the time we need.

Cardio 1: warm-up 10 mins on elliptical
Smith ATG Squats: 1 wu set @ 50 lbs; 1 x 12 x 70 lbs; 1 x 12 x 80 lbs
Smith Split squats: 1 wu set @ 50lbs; 2 x 10 x 70lbs
Front Squats: 1 x 10 x 65lbs; 1 x 10 x 75lbs
Sumo/Silver Back deadlifts: 3 x 7 x 65lbs - keeping the weight low on these and watching form. I'm finding Silverbacks easier on lower back than the Sumo.
Standing one-leg ham curls: 2 x 9 x 50lbs
HS MTS-V squats: 2 x 12 x 110lbs
Seated calves raises: 2 x 20 x 30lbs
Cardio 2: Cool down on treadmill - 10 mins

Blahh still tired today. Energy is at low. I'm sure it will kick in over the course of the week.

Went for my MRI today. It's a weird thing and I'm glad a few friends warned me about the noise and potential for claustraphobia. So I was quite relaxed and it went smoothly. It's like being inserted into a donut. Not much space to move and it's really loud. The weird thing is the buzz you feel all over when the magnets go on. I swear it was redistributing my molecules! LOL

[jaim91]

10 weeks?!?!?!

Wow... holy crap! I'm excited to see how that goes!!! Should be fun, and i REALLY wish I could be there...

[bbqwizard]

Hope you can? whatever!..lol you got this and you know it just don't go crazy with the chocolates..lol I would eat the whole box!

I've done the MRI thing a few times. kind of fun..lol Feel's like your in a space shuttle or something to the sort. I find it to be a great time to go to sleep too, as the humming seem's to calm me down BTW, you can tell ur dieting. everything is referred to as food..lol MRI=Donut

[jaim91]

The Pec Deck



Can be used for chest or rear delts depending on which way you're facing the pad

[annemarie_DJ]

Did I say, I never get DOMS??? Ughh I could barely walk today! I guess I shocked my body back into action yesterday despite the fairly low weights. The squats were much harder than lying around a beach and "curling" margaritas. I'm sure the rest time did me some good! But 110% from now on!

Bicep/Tricep

Warm up: 10 mins on elliptical

BB Curls: w-up 12x30lbs; 6x50; 6x50
CGBP: w-up 12 x 30lbs; 11x40; 9x50 (gym was busy - no benches left! So I used a ball. Didn't dare lift heavier in that position.)
DB Curls: 6x25; 5x25; 9x20 (Mo wasn't there to help me with the 30s!)
Tri db kickbacks: 10x15; 7x17.5; 9x17.5
Cable bi curls: 5x22.5; 5x22.5;4x22.5
Tri rope pull down: 9x37.5; 9x37.5
One-arm tricep pull down: 6x22.5
Rope bicep pull up: 5x47.5

Cardio: 22 minutes on Stepper. Max heart rate at 150. 259 cals

My eats were dead-on today. Although, I tend to eat only 5 grms fat per meal and not 10. Hopefully that's not too much of an issue.

10 weeks?!?!?!

Wow... holy crap! I'm excited to see how that goes!!! Should be fun, and i REALLY wish I could be there...

Holy crap is right. And that's putting it politely! LOL

Hope you can? whatever!..lol you got this and you know it just don't go crazy with the chocolates..lol I would eat the whole box!

I've done the MRI thing a few times. kind of fun..lol Feel's like your in a space shuttle or something to the sort. I find it to be a great time to go to sleep too, as the humming seem's to calm me down BTW, you can tell ur dieting. everything is referred to as food..lol MRI=Donut

Haha! foooood. Actually the diet is going well. I'm having trouble eating as much as I'm required. For some reason, chicken really stuffs me. Blahh Gotta switch it up with fish. As always, I'm enjoying the PB and almonds!!

The Pec Deck



Can be used for chest or rear delts depending on which way you're facing the pad

Thank you! That's what I figured and that's what I've been doing. Don't know why I thought maybe there was a non-machine way of doing them.

[JENerator]

DOMS & hitting your diet spot on! Great work, Anne Marie!

[amysuds]

Hey kids.. We had a great vacation. Ate and drank far too much. Let's just say I was "boosting my metabolism"!! Erhhh yeah. I was careful with the food, but there is so much variety. I ended up just "tasting" a million things. And I love HOT peppers. So I think I was on the hot pepper diet. Have u heard of that one! haha! I have returned home with a head cold. So no gym today. Just staying quiet. Here are a few pics until I get back on my feet.

Just for you BBQWizard - Here's me logging in a "Margarita curl" by the pool!



A fine selection of Tequila ... OK so I had one ..or 2. :P



We had a garden view room on first floor. It was nice.

Look at you! Amazing figure! By the way, you and I were both in Mexico at the same time !!

[annemarie_DJ]

HIITs today! Yay! To be honest, at one point, I thought Ugh, I'm not gonna last 45 mins. But that was but a fleeting thought. Derek has the HIITs set up a little different. I was finding that they weren't challenging enough....uhmm but after 45 mins, I was done like dinner! and sweating profusely!

HIITs on Stepper: 5 min warm-up; 5 x 5 mins HIITs with LISS in between; 5 mins cool down. Max heart rate was 149 (I usually go over 150 doing 15 min HIITs in a row).

Abs: 3 sets x 10 : Leg lifts, back extensions, ball obliques, ball decline crunches.

Wooooo When I got home I treated myself to half a toast with PB BEFORE my 4 oz lean steak and 1/3 cup brown rice. Diet is dead on again today. Tupperware is my life.

DOMS & hitting your diet spot on! Great work, Anne Marie!

Thanks Jen! I was still having alot of trouble walking today. Particularly getting out of my office chair! OUCH!

Look at you! Amazing figure! By the way, you and I were both in Mexico at the same time !!

Why thank you, Amy! It would have been cool to meet you in Mexico. Hope you had as much fun as I did ! LOL Let it be known, that we started each day with a half hour run along the beach. Just to prep for the hours of fun ahead! heehee

[amysuds]

That's quite the HIIT workout...hats off to gettin it done!

As for Mexico...it was beautiful...BUT....they took my Xtend and whey protein tupperwares before I boarded the plane home. I can't travel without them! So I am not sure if i will go back there. Honestly, I understand the security issue with gels, etc....but no powders? YIKES!!!!!

[annemarie_DJ]

That's quite the HIIT workout...hats off to gettin it done!

As for Mexico...it was beautiful...BUT....they took my Xtend and whey protein tupperwares before I boarded the plane home. I can't travel without them! So I am not sure if i will go back there. Honestly, I understand the security issue with gels, etc....but no powders? YIKES!!!!!

That is unfortunate! I usually pack my powders in plastic freezer bags and pack them in my checked luggage. And I include the product label inside ..just in case.. cause I guess it looks a little funny. I decided not to take any to Mexico, so maybe that would have been different. I prefer to eat food as opposed to powders. chicken and fish - FTW!

[NeedtobeToned]

Hey Anne-Marie! You have become such motivation for me! You are so focused and so dedicated to getting into tip-top shape...although you arleady look fabulous I have sent Derek an email asking him to get my workout plan for me, so I am hopeful that I will have it soon. Keep up the good work and I will be following you...it makes me want to do more for myself! I haven't always been into working out, so this is pretty new to me. Don't have lots to lose to see what muscles I might actually have underneath. I am beginning to think I can look better than I originally imagined. I am having trouble getting my diet right, so maybe Derek can help. Thanks for the updates and I will keep watching you! Good luck

[annemarie_DJ]

Hey Anne-Marie! You have become such motivation for me! You are so focused and so dedicated to getting into tip-top shape...although you arleady look fabulous I have sent Derek an email asking him to get my workout plan for me, so I am hopeful that I will have it soon. Keep up the good work and I will be following you...it makes me want to do more for myself! I haven't always been into working out, so this is pretty new to me. Don't have lots to lose to see what muscles I might actually have underneath. I am beginning to think I can look better than I originally imagined. I am having trouble getting my diet right, so maybe Derek can help. Thanks for the updates and I will keep watching you! Good luck

Thank you so much for stopping by and leaving this message. It's motivating for me that you are motivated. Funny how that works! I hope you will enjoy your new plan. You'll get lots of info and support here in the forums and on the website in general. Derek will get your diet dialed in. Just follow his advice. That helped me alot. I was confused about food until I found Scivation publications. Rock it out, girl and have fun!!

[annemarie_DJ]

Last night at about 11 p.m. after a chat with my son about going shopping after work, I decided I'd do my workout early this morning. I was up at 5:15 am and in the gym by about 5:40. Woo I was impressed at how organized I was

I love back and chest day, so it was easier to get up. Also I like monopolizing a few stations at once so I wanted to go early when it's QUIET !

Warm-up: 7 mins on elliptical (holding on to the bars to limber up the upper body)

Pull-ups: BW x 3 (grrr I used to do 10 or 11. I'm working towards that number). -25x9; -25x7
Incline DB press: (w-up 10x15lbs) 11x22.5; 9x30; 6x30 PR !
ss w/ T-Bar row: (w-up 10x25lbs) 10x60lbs; 9x65; 8x65
Flat DB bench press: 10x25lbs; 7x30; 6x30 (to fail) PR !
ss/ Straight arm cable pull down: 8x40lbs; 5x40; 5x35
Cable X-over: 9x30lbs; 8x35; 6x35 (to fail) PR ?
Sumo and Silverback deadlifts: (w-up 10x45); 6x65lbs; 5x75; 5x75 - keeping the weights low and focusing on form. DO NOT want to hurt my back on these!
Floor glute bridges: 2 sets 12x25lbs

Cardio: 20 mins on treadmill

Awesome PRs! My glutes were burning up too. Fun times! Had a great productive day at the office too.
....
Diet:

1) Half grapefruit. PWO oatmeal (another incentive to get up early Yum Yum) + 1 scoop vanilla casein + 1 oz chopped almonds. 2 coffees
2) 4oz lean steak - did not add fats despite steak leanness; lettuce/spinach
3) 4.5 oz chicken breast + 1.5 oz avocado + broccoli
4) snack: 1 PB out of jar
5) dinner is looking like chicken leg with broccoli - will not add fat due to leg meat
6) ? probably a shake or cottage cheese

[Vytis]

Nice work so early in the morning.....especially after a late night...but, you are on a mission!

[JENerator]

Congrats on the PRs! Whoot!! You're on a roll! Keep on kickin butt, AM!

[push_it]

Wow woman! Check those pics out! Abs galore! Looking awsome buddy!
Sounds like the head cold has been hitting all over the place. I was away for a few days down in the states and when I came home I was greeted with it It isnt super bad but still not fun

[bbqwizard]

Yep! You're cutting alright! You know how i can tell? You are STILL hitting PR's! Your diet has been great, which IMO is the key to building/progressing while prepping

Going in the morning is the best! Keep doing your thing- this show is YOURS!

[annemarie_DJ]

Got some early morning shopping in before workout today. Bought a ski jacket and some running shoes. My workout was so much better with better shoes. Yeah baby! Worked shoulders today, but had abit of a hard time because my back and chest were still tired from yesterday's workout. Hmmm maybe I should space out these 2 days abit.

Warm-up: 7 mins on elliptical - holding bars to limber up upper body

DB side raises: 15lbsx8; 17.5x8; 17.5x8
ss/ seated DB bent over rear delts: 17.5x9; 20x10; 20x10
DB Military seated: 25x7; 30x4 PR all by myself ! ; 25x5
DB shrugs: 15lbsx10; 10x10 (I don't like to do too many of these. Don't want to become no-neck annemarie LOL)
1-arm cable raises front/side/bent over circuit: 2 sets 10lbsx7
Reverse pec deck: 60x7; 60x6; 60x5
ss/ LF delt side raises: 25x8; 30x5; 30x5
Glutes cable back raise: 15x10; 15x10

Cardio: 22 mins on treadmill with the new shoes! Awesome!!

Nice work so early in the morning.....especially after a late night...but, you are on a mission!

Yes I am on a mission. I quite like the early mornings. Hubby gets up early to go swimming so it's not so bad. We get back home at the same time (around 7:30) and have brekkie together. <3 we're so cute!

Congrats on the PRs! Whoot!! You're on a roll! Keep on kickin butt, AM!

Thanks Jen! I'm committed to getting strong!

Wow woman! Check those pics out! Abs galore! Looking awsome buddy!
Sounds like the head cold has been hitting all over the place. I was away for a few days down in the states and when I came home I was greeted with it It isnt super bad but still not fun

Thank you! I was surprised to see any abs with all the food I was eating. I guess the hard work I put in before hitting the beach paid off. I know... alot of people have this head cold/sinus thing going on. Maybe it's the weird weather we're getting this year. Hope you feel better soon!

Yep! You're cutting alright! You know how i can tell? You are STILL hitting PR's! Your diet has been great, which IMO is the key to building/progressing while prepping

Going in the morning is the best! Keep doing your thing- this show is YOURS!

Good to hear from you Phil. It's true - diet is so important. I feel so much better when I'm on The Diet. The only thing I miss is my wine. But I think my liver is much happier this way! hahaha I also miss sharing great BBQ recipes! But we'll have the post-competition summer months for that. Something to look forward to

[NeedtobeToned]

So proud of you but so mad at myself for not getting up for cardio this morning! Just when I feel I have a right to be tired, I read about your day and you blow me away. That's great though!! I will remember you tomorrow morning and hit the floor running Even on a Saturday when I could sleep in...lol...

Question for you...I am waiting on Derek to get back with me on my workout plan, but what do you think of the CHA diet? My main goal is to first lose fat (wanting to look as lean as you!!). I will then concentrate on gaining strength and building some more muscle. I personally don't why I would want to build muscle that is still under a layer of fat. Anyway, just curious what your opinion is. I was a little confused after reading the different diets on the website.

Keep it up girl...you are rockin'! Can't wait to see what you accomplish this weekend