So here we go. Time to get serious & finally finish up my body recomp. I am officially entering the NFSC in the female cutting category but my real goal is to slim.DOWN while bulking.UP in musculas.
[Starting stats]
height: 5'2"
weight: 119.5 lbs
Very eggzited to see all the progress & transformations. Good luck to everyone!
Alis volat propriis ~ She flies with her own wings.ღ
ღ⋅A posse ad esse. ~ *From possibility to reality*
[ My NFSC Recomp log ]
http://forum.bodybuilding.com/showthread.php?t=133514663
The above statement/post does not represent the opinions of anyone in real life. This is the internet. Not real life. Anyone who cannot grasp the difference between the two lacks the basic intelligence necessary for survival and should not be allowed to form opinions.
"Good luck with your kipping goals in 2012." -A.A.
"You're sleepy because you are working a sh!t ton of hours at your job to pay for that crappy supplement stack" -Cumulonimbus
I don't train really to win contests. Not to win friends. Not to look pretty. Not to look at some chick's ass. I train and train very hard cause it's uncomfortable. It's painful. It's demanding. I like that. Time to bleed. - Manu
Now that I have a clear idea of how I am going to approach this competition, time to share.
Like I said in my first post, I’m officially competing in the fat loss category but my main goal for the next 18 weeks is to finally complete a full body recomposition. I’ve always had issues with weight, tipping the scales at 140+#s on a fairly smaller 5’2” frame. To make a long story short, after about 7 years of yoyo dieting, a tumultuous love/hate relationship with cardio machines & an unfounded apprehension of weights in ‘fear of getting bulky’, my eyes were finally unmasked to lifting by my dearest bf. Never would I have thought, I would willingly compete in a fat loss challenge but here goes everything :P
During the early part of the competition I am planning on bulking to build muscle because I am FAR from satisfied with my strength & musculas. This will be accomplished by BTKin’ it in the gym (REPRESENT!), training 4 days a week on a push/pull split, plus one sesh strictly dedicated to legs & glutes. For diet during the bulk portion, my plan is to eat 100 calories over maintenance on training days at 1950 & at maintenance on non-training days at 1850 calories [STRONG IF+IIFYM+CHOCOHOL LIFER❤]. If I feel I am gaining weight too fast, I will decrease calorie intake. I really want to focus building my arms and shoulders since they seem to be the weakest parts of my body. IMO, strong shoulders & arms are just plain ol’ SEXYY! So is a nice & shapely culo
For the cutting phase of my transformation, I plan on gradually decreasing my caloric intake & increasing cardio to 4x a week in the form of a steady-state/HIIT combo. I will, of course, continue to lift as hard as my little body but INVICTUS spirit will possibly allow…please excuse the screaming little Asian girl in the gym at 5:30a ;P
I see there is stiff competition in this little-BIG challenge of ours but it gets me pumped beyond belief to be among so many like-minded & goal oriented competitors & bb.com members. It definitely lights the fire under this firey Asian’s (_!_)! Proud to be here ladies & gents…let’s do this!
Starting stats:
Height: 5’2”
Weight: 119.5 lbs
estimated BF: ~25% (thanks juliacheh for your guesstimate)
GOAL:
Height: 5’7” (hahaha a girl can dream right? :P)
Weight: 105-108
BF: 15-17%
A posse ad esse ~ From possibility to reality.
Alis volat propriis ~ She flies with her own wings.ღ
ღ⋅A posse ad esse. ~ *From possibility to reality*
[ My NFSC Recomp log ]
http://forum.bodybuilding.com/showthread.php?t=133514663
The above statement/post does not represent the opinions of anyone in real life. This is the internet. Not real life. Anyone who cannot grasp the difference between the two lacks the basic intelligence necessary for survival and should not be allowed to form opinions.
This will be accomplished by BTK in’ it in the gym (REPRESENT!), training 4 days a week on a push/pull split, plus one sesh strictly dedicated to legs & glutes. For diet during the bulk portion, my plan is to eat 100 calories over maintenance on training days at 1950 & at maintenance on non-training days at 1850 calories [STRONG IF+IIFYM+CHOCOHOL LIFER❤].
BOOO-YAAAAAAAAAA!!! Tear it up!
I don't train really to win contests. Not to win friends. Not to look pretty. Not to look at some chick's ass. I train and train very hard cause it's uncomfortable. It's painful. It's demanding. I like that. Time to bleed. - Manu
OMG it’s been over 15 hours since I was in the gym and I am STILL feeling the burn from this morning’s chest & triceps work out. It makes me to use my arms but to know how freakin HARD I went. This has to be the most I’ve EVER pushed myself. Embarrassingly enough, I actually grunted in the most girliest way..ugh :P
Now, I know the weights that I’ve worked with aren’t going to blow anyone away but it’s my first time doing a lot of these exercises. {Thank you to the darling bf for the new work out.} Plus, I know it’s only the beginning of my journey, so mark my words: I WILL INCREASE & IMPROVE drastically by the time this challenge is over. BEYOND EXCITED!! Woowoo!!
1. Incline DB Press {2 min rests} – 1st time
⋅ 1x10 ~ 10# warm-up
⋅ 1x10 ~ 20#
⋅ 1x10 ~ 25#
⋅ 1x08 ~ 30#
2. Incline DB Flyes {1 min rest} – 1st time
⋅ 2x10 ~ 10#
⋅ 2x10 ~ 15#
3. CGBP – 1st time .. I LOVE THESE! Although I got pinned under the bar on my 2nd set ;P
⋅ 1x10 ~ 45#
⋅ 1x05 ~ 55#
⋅ 2x10 ~ 50#
4. Cable Rope Extension {1 min rest}
⋅ 2x10 ~ 50#
⋅ 1x05 ~ 50#
⋅ Drop Set ~ 40#
~ I was definitely feeling weak after the previous exercises
5. Straight Bar Cable Extension {1 min rest}
⋅ 4x10 ~ 50#
⋅ Drop Set @ 40#
6. Decline Ab Twist Cruch
⋅ 3x15 w/ 15#DB
7. Triangle Push ups followed by regular push ups
⋅ 3 – Drop sets
So that’s that. Tomorrow I BTK my legs & glutes. Yay!! ^-^
Oh and I went to the mall this morning to keep my mind off the last hour of my fast & my arms looked so pumped, I thought I’d take a few photos ;P Still small but def liking my progress Please ignore the horrendous dress I was wearing lol
Have a good weekend everyone!
Alis volat propriis ~ She flies with her own wings.ღ
ღ⋅A posse ad esse. ~ *From possibility to reality*
[ My NFSC Recomp log ]
http://forum.bodybuilding.com/showthread.php?t=133514663
The above statement/post does not represent the opinions of anyone in real life. This is the internet. Not real life. Anyone who cannot grasp the difference between the two lacks the basic intelligence necessary for survival and should not be allowed to form opinions.
Enough said lol. I thought yesterday's workout was hardcore but I went even harder this morning. Yeaaa buddy!! BTK⋅PhD REPRESENT! I LOVE my leg & glute days, so to do it justice I did some research to incorporate new exercises into my workout to really push myself. Mission accomplished!
Pre-fatigued my quads so the following exercises would require my hams & glutes to compensate.
1. Seated Leg Extension
⋅ 1x20 @ 60#
⋅ 3x10 @ 80#
2. Deadlifts {2 min rests}
⋅ 2x10 @ 95#
⋅ 1x10 @ 100# *Made sure to focus on keeping my back straight & good form but I felt I could go heavier. Next week…
{SUPERSET⋅1} ~ 2 min rests // 1st time 3. Barbell Deep Squats
⋅ 1x10 @ 50# warm-up
⋅ 3x15 @ 50# *I can definitely go up in weight on these. Will try 60 & 70#s next week.
4. Barbell Flat Bench Glute Raises
⋅ 3x12 @ 50# **OMG THESE!!!! They do the job RIGHT! I will DEF be doing this SS again!
{SUPERSET⋅2} ~ 2 min rests // 1st time 5. Barbell Step-ups
⋅ 3x20 steps @ 40# *I will be increasing on this one too.
6. Single Leg Deadlift
⋅ 3x10 w/ 30# barbell (L leg behind on flatbench)
⋅ 3x10 w/ 30# barbell (R leg behind on flatbench) *YESSSS!!! THESE!! I LOVE!!! Feelin the motherLOVING BURN!!
{SUPERSET⋅3} ~ 2 min rests 7. Sumo Squat
⋅ 3x10 @ 50# (PR) *Phew! Boy was I feeling the fatigue!
8. Flutter Kicks
⋅ 3x22 – bodyweight only *Didn’t feel like this was bringing the intensity at all…will be considering something else to replace these.
{SUPERSET⋅4} ~ 1 min rests 9. Cable Kick-backs w/ Ankle Strap
⋅ 3x8 @ 60# ~ left leg
⋅ 3x8 @ 60# ~ right leg
10. Cable Abductions
⋅ 3x12 @ 20# ~ left leg
⋅ 3x12 @ 20# ~ right leg
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MisSarah's SlimDown.BulkUP {NFSC*11} log
My body is ready...
to use my arms but 
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