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  1. #61
    Registered User smiskell's Avatar
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    Originally Posted by megdaig View Post
    Wow...that sucks about getting robbed. And very scary, thankfully it sounds like you weren't home at the time.

    How are y'all measuring your body fat? Most methods suck so I'm surprised that he's basing progress solely on that value, or are y'all going by weight change?

    What was your calories before reducing to 1325 and how much has cardio increased? I'd be leary of making major adjustments just because of a few oopsie moments. I know he's your coach and all but that seems a little drastic to both cut cals and increase work especially if your metabolism is doing fine and it was an admitted diet non-compliance that slowed your progress and not necessarily your body not responding to what you've been doing. Sometimes playing "catch up" will shoot you in the foot further along in prep when it gets really tough. Hopefully he'll adjust calories (upward) at some point, or incorporate refeeds or extra cal days. I LOVE refeeds!

    I base my progress solely on scale weight. Assuming minor to no losses in muscle mass, this is a pretty good indicator, along with pictures, of how well things are working. And don't worry about "being behind", the changes you'll make in the last 4 weeks will be astronomical. I'd suggest taking a lot of pictures, I wish I would have last time, because it truly is amazing how fast visual progress will come at lower BF and 100% compliance.


    Oh, and my only comment on the change in workout split. I for years did just a 3 day split with chest and shoulders on the same day. It wasn't until I separated the two that I was able to really increase weight in each of those body parts. But like you said, you've had the 5 day split and need something different, so if going with chest and shoulders on same day I'd recommend switching it up by doing chest first for a few weeks then shoulders first for a few weeks...to hit those muscles fresh to push some heavier weights.
    Yes, thankfully I was not home. I was in NY visiting my family...

    So first we take my weight, then use a caliper to measure my BF in three places: quad, tri and stomach. Then he looks at a BMI chart. Even if it isnt the best method, it is what we have been using since day one, so at least the measurement method is consistent. My total calories were 90 calories higher before, and we added 20 minutes of cardio a week. I think we are at the point where 1325 is getting a little low (8 weeks out), ill see what he does this week. I will be concerned (and will voice it) if he lowers it again. So when I did have that oopsie day with the PB I thought I was going to feel like HELL the next day. But I actually felt fine...I almost feel like a re-feed once in a while would benefit me. I felt really run down the day I ODed on PB (haha) but the next day busted out some killer cardio....so I think i'll agree with you on the re-feed. But maybe with more nutritious food, not PB. How do you determine your re-feeds, calories and what foods?

    I do take pictures frequently! Helps with posing practice too. With my body, my monthly cycle plays MAJOR games with my head because i'll literally look and feel like a cow on Monday from PMS and then super lean on Thursday.

    Hmm thats a good idea with the split, maybe ill put chest day with my quad day. Thanks for the advice!!
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  2. #62
    Growing a baby ;) megdaig's Avatar
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    Originally Posted by smiskell View Post
    Yes, thankfully I was not home. I was in NY visiting my family...

    So first we take my weight, then use a caliper to measure my BF in three places: quad, tri and stomach. Then he looks at a BMI chart. Even if it isnt the best method, it is what we have been using since day one, so at least the measurement method is consistent. My total calories were 90 calories higher before, and we added 20 minutes of cardio a week. I think we are at the point where 1325 is getting a little low (8 weeks out), ill see what he does this week. I will be concerned (and will voice it) if he lowers it again. So when I did have that oopsie day with the PB I thought I was going to feel like HELL the next day. But I actually felt fine...I almost feel like a re-feed once in a while would benefit me. I felt really run down the day I ODed on PB (haha) but the next day busted out some killer cardio....so I think i'll agree with you on the re-feed. But maybe with more nutritious food, not PB. How do you determine your re-feeds, calories and what foods?

    I do take pictures frequently! Helps with posing practice too. With my body, my monthly cycle plays MAJOR games with my head because i'll literally look and feel like a cow on Monday from PMS and then super lean on Thursday.

    Hmm thats a good idea with the split, maybe ill put chest day with my quad day. Thanks for the advice!!
    My extra 400 cals on leg day was always oats and PB...refeeds were 1/2 of a 16" meat lovers gourmet pizza from a local pizza joint . My coach determined refeeds, though I had only the one at about 2 weeks out. We started adding an extra 400 on leg days at 6 weeks and dropped to just 200 extra at 4 weeks out, I believe.
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  3. #63
    Registered User smiskell's Avatar
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    Originally Posted by megdaig View Post
    My extra 400 cals on leg day was always oats and PB...refeeds were 1/2 of a 16" meat lovers gourmet pizza from a local pizza joint . My coach determined refeeds, though I had only the one at about 2 weeks out. We started adding an extra 400 on leg days at 6 weeks and dropped to just 200 extra at 4 weeks out, I believe.
    OMG i'm drooling just thinking of a meat lovers pizza hahah I'll definitively bring up re-feeds when I meet with him on Thursday. I think it would also benefit to add that day when I train my hammies or back.
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  4. #64
    Registered User smiskell's Avatar
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    Monday January 7th - Chest/Shoulder/Tri

    PWO - white flood and 200 mg caffeine

    Chest
    Flat Bench - 65lbsx8, 85(8), 75(8), 75(6), 65(8)
    DB Flye - 10lbsx15, 15(10), 15(10), 20(10), 20(10)

    Shoulders
    Lateral Raise - 15lbx15, 15(15), 15(15)
    Military Press - 40lbx12, 50(12), 50(10)
    Front Raise - 10lbx15, 15(10), 15(10)
    BB Smith Shrug - 70lbx15, 90(12), 90(12)

    Tri
    Rope Pushdown - 35lbx20, 40(15), 45(10)
    Skull Crusher - 25lbx20, 30(12), 30(12)

    Cardio
    Run at 6mph - 30 minutes
    Incline Walk, 10% at 3.5 - 30 minutes

    Average HR - 121
    Max HR - 155
    Total Calories Burned: 956 calories

    Workout felt great, quads were a little sore from Saturday, but feeling pretty fresh overall.
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  5. #65
    Registered User smiskell's Avatar
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    Tuesday Jan 8th - Back/Bi/Hammy

    So I must have don't something to piss off my shoulder yesterday, it really doesn't feel good. I have had a dull pain that I've been dealing with for a while, but yesterday it was bad. I ice my shoulders after every workout and try to get a good warm-up stretch in the day I train them. Anyways, just needed to be careful today training back and bi to not piss it off more.

    Back
    Superset all 3
    T-bar - just bar(15), 10(12), 10(12), 20(10)
    Assisted pull-ups - 10reps, 10, 12, 15
    DB Bent Row - 35lbs(12), 30(12), 30(12), 30(15)

    Bicep
    Superset
    Hammer Curl - 15lb(12), 15(15), 15(20)
    Reverse Cable Curl - 35(12), 35(12), 40(12)

    Hammy
    Superset all
    Stiff-leg dead lift with DB - 25lb (each hand) x 15, 30(15), 30(15), 35(15)
    Lying Leg Curl - 45(12), 50(12), 50(12), 55(12)
    High Leg Press - 90(20), 180(20), 230(20), 230(15)

    Cardio
    Incline Walk, 10% at 3.5 - 22 minutes
    Elliptical - 23 minutes

    Average HR - 120
    Max HR - 156
    Total Calories Burned: 852 calories


    On another note, starting to narrow down suit color choices, but need to get a few swatches to see what they actually look like. So far, I think I've decided to stay in the dark green/jade or burgundy/dark purple family of colors. I see a lot of girls with red, which I think may look good with my hair, but I don't know if I want to be like every other girl on stage....
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  6. #66
    Registered User smiskell's Avatar
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    Wednesday, January 9th - Quads, Calves and Abs

    So today I attempted the front squat, which I have done since I injured my back doing them in college, 4 years ago? I hurt it pretty bad, and the fact that I was rowing only compounded the issue. So since then, I've always done squats with the bar on my back. I wanted to focus on quads, and I figured it wouldn't hurt to throw this back into the routine. So I started very light and was cautious of my back, but it went pretty well. But the numbers are that impressive, its a work in progress!

    The workout for today:

    Quads
    Front Squat - 65(15), 75(15), 80(15), 85(15)
    Leg Extension - 100(10), 100(12),100(12), 100(12)
    Inner/Outer Leg Machine - 75(40 reps each), 87(40 reps each)

    Calves
    Calf raise (front, inward, outward) - 90lb(30), 90(30), 90(30), 90(30)

    Abs
    Rope Crunches - 100(25), 110(25), 110(25), 120(25)
    Side Plank, each side - 1 min x 4
    Hyper-extension - 15 reps x 4

    Cardio
    20 minute run at 6mph
    20 minute incline Walk, 10% at 3.5
    20 minute run at 6mph then sprint at end

    Average HR - 116
    Max HR - 159
    Total Calories Burned: 951 calories

    Today felt good, shoulder is a little better.

    Figure ill post my diet too since I don't think I have in a while

    Meal 1 - 1/4 cup dry oats, 1 scoop Isopure, 1 cup egg whites and 2 TBSP ground flaxseed. A little hot sauce on the eggs
    Meal 2 - 1 can of tuna or salmon (4 oz protein) with 1/8 cup quinoa
    Meal 3 - 1/8 cup quinoa, 4 oz protein (usually chicken, turkey or occasionally bison/ground beef), 2 cups green veggies and 1 tsp olive oil
    Meal 4 - 4 oz protein and 1 cup green veggies
    Meal 5 - 4 oz protein, 2 cups green veggies and 2 cups romaine lettuce
    Meal 6 - 1/2 scoop Isopure

    Supplements
    PWO - cafieen 200 mg and white flood (this ran out today)
    2 scoops xtend during WO

    At lunch - 2x1200mg fish oil, magnesium, multi

    Afternoon - 5g BCAA with crystal light


    Another check in Thursday, hoping for sub-15%!
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  7. #67
    Registered User smiskell's Avatar
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    Friday January 11th - Chest/Shoulder/Tri

    Finally broke through my plateau! SO PUMPED! Measured in last night at 139.5 lbs and 13.8%. Practiced posing a little with my coach and made the executive decision to go with bikini. I agreed completely, im not ready for figure. I want to spend the off season putting on some major muscle in my shoulders and back before I step on stage. So we practiced posing for bikini and I really need to practice though! Its easier looking in the mirror, but there isnt going to be one on stage!

    Diet will stay the same this week but I'm adding USP Recreate to my PWO and another dosage at lunch. Next week I am dropping one 1/4 rice. Cardio was bumped up to 3x55 min and 3x60 minutes (added 20 minutes total). Next week it goes up to 6x60 minutes. From now until my show, my coach estimated that I need to lose 5 lbs, target weight of 133lbs. That's about right on track with what he told me back in September

    I am starting to hone in on what bikini designs and vendors I am going to use. I called a local lady hoping I could go in for a fitting and not deal with anything online...but she never called me back. Disappointed. So my backup plan and top two online choices are: suitsyouswimwear and sewn under the sun. They look like they make high quality bikinis and I like the styles/colors they offer. Anyone have any experience with either of these places?? Any places to avoid would also be appreciated. If my bikini comes out terrible I will probably be devastated.


    PWO - 200 mg caffeine and 1 cap of Recreate

    Chest
    Incline Bench - 25lbsx12, 30(10), 30(10), 30(10), 30(10)
    Cable Crossover - 15lbsx20, 20(20), 20(20), 20(20), 20(20)

    Shoulders
    Cable Lateral Raise - 10lbx10, 10(10), 10(10)
    DB Press - 20lbx12, 20(15), 25(10)
    Reverse Flye - 10lbx15, 15(10), 10(15)
    Behind the Back Smith Shrug - 50lbx10, 50(10), 50(10)

    Tri
    Assisted Dip - setting 12? 6x15 dips

    Cardio
    Eliptical - 35 minutes
    Incline Walk, 10%-13% at 3.5 - 20 minutes

    Average HR - 115
    Max HR - 155
    Total Calories Burned: 862 calories

    Shoulder felt much better this workout. No soreness during or after.
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  8. #68
    Registered User smiskell's Avatar
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    Monday January 14th - Chest/Shoulder/Tri

    Scale weight today - 136 lbs! woot woot! I can't even remember the last time I was at this weight...middle school? which is really strange to think about. All throughout high school and college when I was rowing, I was a solid 145 - 150lbs. This is a whole new feeling for me.

    PWO - 1/2 scoop BB.com Scream - I really like this product, it gives me a great pump
    Also took 1 Recreate. Trying to be conscience of the amount of caffeine - this is about 150 mg + 75mg = 225 mg.

    Shoulders
    Military Press - 50(12) x3 - attempted 60lbs but nobody around to spot me
    Lateral Raise - 15(10), 15(12), 20(8)
    Front Raise - 15(10) 15(12), 20(8)
    BB Smith Shrug - 110(10) x3

    Chest
    Flat Bench - 75(8), 75(8), 75(8), 80(8), 80(8)
    DB Flye - 15(12) 20(10), 15(8), 20(8), 20(8)

    Tri
    Rope Pushdown - 40(15) x3
    Skull Crusher - 25(20) x3

    Cardio
    Run at 6mph - 20 minutes
    Incline Walk, 10% at 3.5 - 35 minutes
    Run at 6.5-7mph - 10 minutes

    Abs
    (50 crunches x 3 positions) x 2

    Average HR - 119
    Max HR - 162
    Total Calories Burned: 929 calories

    Bumped up most of my lifts from last week, really in the zone mentally! Not letting my cut mentality get to my head and give me excuses to not lift heavy!


    So I did a lot of research this weekend for appointments I need to make for the first show.
    - ordered shoes, went with 4.5" heel because I'm 5'9". I like being tall, but I don't want to tower over everyone.
    -reserved makeup appointment, $150! holy crap that's wasn't cheap! I don't want to attempt to do my makeup myself for the first show, so im going to bit the bullet and go with the lady who will be at the show. But the shows after I will do it myself.
    - Picked my suit color! After agonizing over it, I finally decided to go with a dark jade/turquoise color. I don't know why I spent so much time trying to decide, but I felt like since I was going to pay a pretty penny for it, I wanted it to look freakin' awesome.

    Here is a picture of the suit, please let me know what you think!! I like everything except for the middle top connector. I will opt for a simple crystal for the center, not that dangly thing. Also, notice the top has same colored crystals all over it. I like that a lot, but if it is possible to do a a little less I will, that suit as is is $375...ouch!

    54 days out
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  9. #69
    Registered User shadylane21's Avatar
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    Great job girl! Love the suit and the bling in the middle, I think it gives it a little extra flare! Husband measured me for a test figure suit last night and I ordered the crystal and glue to decorate it as we'll! This should be fun!
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  10. #70
    Registered User smiskell's Avatar
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    Originally Posted by shadylane21 View Post
    Great job girl! Love the suit and the bling in the middle, I think it gives it a little extra flare! Husband measured me for a test figure suit last night and I ordered the crystal and glue to decorate it as we'll! This should be fun!
    Where do you order the crystals and glue from? I heard that putting crystals on yourself saves a ton $$. Ill look into and maybe do the same for my suit! The place I am ordering from has been extremely accommodating so far so I will see what they will charge for crystal work.
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  11. #71
    Growing a baby ;) megdaig's Avatar
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    Originally Posted by smiskell View Post
    Where do you order the crystals and glue from? I heard that putting crystals on yourself saves a ton $$. Ill look into and maybe do the same for my suit! The place I am ordering from has been extremely accommodating so far so I will see what they will charge for crystal work.
    I ordered the crystals from Dream Time Creations (online) and got E6000 glue from a craft store.
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    2012 Adela Garcia Classic - 2nd Place Figure B
    2013 Phil Heath Classic - 1st Place Figure B
    2013 NPC Jr. Nationals - 8th Place Figure E
    2013 NPC Nationals - Call it 16th?

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    2014 NPC Nationals [NOT! Sorry coach, baby #1 and only coming January 2015 ;)]
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  12. #72
    Registered User smiskell's Avatar
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    Originally Posted by megdaig View Post
    I ordered the crystals from Dream Time Creations (online) and got E6000 glue from a craft store.
    Thanks!
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  13. #73
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    Tuesday Jan 15th - Back/Bi/Hammy

    Scale weight this morning......135 lbs! Feel pretty lean because last week I was holding a lot of water. I fluctuate a lot based on my cycle, sorry if that's TMI but I need to make a mental note when this occurs so I don't freak out the week before my show thinking I won't drop the extra water weight. I think it conveniently falls about the same time of the month...so that's good.

    Today I CRUSHED my workout Feeling really good, which almost surprises me because I was more hungry and tired 2-3 weeks ago and I was doing less cardio and calories were higher. True testament to mental power!


    PWO - half a scoop of Scream and 1 Recreate

    Hammy
    Superset all
    Stiff-leg dead lift with DB - 35(15)x3, 40(15)
    Seated Leg Curl - 90(15), 105(15), 120(15), 135(10) **changed this, last week it was lying leg curl, wanted to mix it up a little more
    High Leg Press - 180(20), 250(20), 250(20), 270(20)

    Back
    Superset all
    T-bar - 10(15), 15(15), 20(15), 20(15)
    Assisted pull-ups - 10reps, 10, 10, 10 *adjusted amount of weight assisted. went to failure each time
    DB Bent Row - 30(15), 30(15), 35(10), 35(10) *not sure if im going to keep this exercise, my shoulder isnt happy. May sub with lat pull down.

    Bicep
    Superset
    Hammer Curl - 20(10)x3
    Reverse Cable Curl - 40(15), 45(10), 45(10)

    Cardio
    Incline Walk, 10%-12% at 3.5 - 45 minutes *this really gets my heart rate up, im surprised. Typically 145-150 bpm
    Run - 6-7 mph - 15 minutes

    Average HR - 125
    Max HR - 171
    Total Calories Burned: 1096 calories heck yeah!
    Burned 400 calories lifting - need to take note of where im at after lifts. Make sure im keeping my heart rate elevated between sets.


    Like I said, today's workout kicked butt. I am down to 135 lbs, which I feel is close to my expected target for the show (133lbs). But then again, when I look in the mirror, there are a still a few areas I want to look a little tighter. I'm not meeting with my trainer this week because he is on vacation, but he instructed me to make an adjustment on Thursday. I am going to follow his direction, but I may drop a little more than he expected. But just because I dropped some water weight in two days, i'm not going to think I can start backing off, every rep counts!

    So I am sleeping like a baby lately. Maybe it has something to do with me better controlling my caffeine intake? Or just the fact that I need it. I am the kind of person that NEEDS at least 7 hours. On the weekend I easily sleep like 10 hours a night. Sleep is the one part of the three must haves (sleep, nutrition, exercise) that if I don't do well, EVERYTHING suffers. I feel like I got hit by a train if I get less than 6-7 hours for more than two days in a row. I guess that's just how I am. Can anyone else relate? I read other journals and see how much they sleep, and I could never function! But I guess if it works for them, that's great!

    Anyways...I'm gonna roll with this seemingly increased amount of energy, because you never know, two weeks out ill be thanking myself for pushing it now while I can.

    Posted a progress pic from this morning, check it out on my bodyspace
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  14. #74
    Growing a baby ;) megdaig's Avatar
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    Read this article on the woosh effect...it my help explain a lot for your future progress.

    This explains exactly how fat loss happens for me; scale weight stagnates for 3 to 4 days, then a huge drop over night.


    Looking good in that last pic of posing practice. You still have plenty of time to tighten up your "problem areas"...stick 100% to your plan and you will be amazed at how fast change can come.
    ~-= My Training Journal...Oh snap....Meg-O's training for a Figure comp.... =-~
    http://forum.bodybuilding.com/showthread.php?t=139228463


    Contest History:
    2012 Adela Garcia Classic - 2nd Place Figure B
    2013 Phil Heath Classic - 1st Place Figure B
    2013 NPC Jr. Nationals - 8th Place Figure E
    2013 NPC Nationals - Call it 16th?

    Upcoming:
    2014 NPC Nationals [NOT! Sorry coach, baby #1 and only coming January 2015 ;)]
    ....goin' for that Pro Card! ... in a few years.
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  15. #75
    Registered User smiskell's Avatar
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    Originally Posted by megdaig View Post
    Read this article on the woosh effect...it my help explain a lot for your future progress.

    This explains exactly how fat loss happens for me; scale weight stagnates for 3 to 4 days, then a huge drop over night.


    Looking good in that last pic of posing practice. You still have plenty of time to tighten up your "problem areas"...stick 100% to your plan and you will be amazed at how fast change can come.
    hey you know what, I have actually read this but I forgot about it! I agree great article, thanks for reminding me, its definitely worth another read.

    Thanks I get so excited because I feel like the changes are more noticeable now and I'm finally starting to see myself how I wanted to look 6-8 months ago.
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  16. #76
    Registered User smiskell's Avatar
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    I forgot my notebook in my locker, so I will post workout summary later. But I restocked my goodie drawer at work and it looks pretty stereotypical haha take a look!

    Sugar free gum - I have a nice variety going here
    Cinnamon - for morning oatmeal
    Truvia
    Lots of tea!
    Bandage wrap for icing after workout. Yeah I get weird looks at my desk when i wear this
    Box of vitamins and supps!
    Crystal light for that unflavored BCAA powder
    Floss picks to get that lunch broccoli out of my teeth before meetings

    Haha anyone else have a drawer like this?
    Attached Images
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  17. #77
    Growing a baby ;) megdaig's Avatar
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    Originally Posted by smiskell View Post
    I forgot my notebook in my locker, so I will post workout summary later. But I restocked my goodie drawer at work and it looks pretty stereotypical haha take a look!

    Sugar free gum - I have a nice variety going here
    Cinnamon - for morning oatmeal
    Truvia
    Lots of tea!
    Bandage wrap for icing after workout. Yeah I get weird looks at my desk when i wear this
    Box of vitamins and supps!
    Crystal light for that unflavored BCAA powder
    Floss picks to get that lunch broccoli out of my teeth before meetings

    Haha anyone else have a drawer like this?

    Haha....yup!



    Cayenne pepper for everything.
    Poor mans Crystal lite...and an amino mix.
    Lots of tea..like 6 kinds
    Random Baggie of vitamins...
    A small container of protein powder, although I do keep an entire 2# tub in another drawer


    You know when it's a lifestyle....
    ~-= My Training Journal...Oh snap....Meg-O's training for a Figure comp.... =-~
    http://forum.bodybuilding.com/showthread.php?t=139228463


    Contest History:
    2012 Adela Garcia Classic - 2nd Place Figure B
    2013 Phil Heath Classic - 1st Place Figure B
    2013 NPC Jr. Nationals - 8th Place Figure E
    2013 NPC Nationals - Call it 16th?

    Upcoming:
    2014 NPC Nationals [NOT! Sorry coach, baby #1 and only coming January 2015 ;)]
    ....goin' for that Pro Card! ... in a few years.
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  18. #78
    Registered User smiskell's Avatar
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    Wednesday January 16th 2013

    Today was like Christmas! I got a sample bikini and swatches in the mail, plus a shipment of supplements

    Today's workout......another +1000 calorie workout! Weight this morning :134 lbs


    Quads
    Leg Extension - 100(12), 100(12),100(12), 112.5 (10)
    Inner/Outer Leg Machine - 87(30 reps each) x3

    Back Squat (deep) - 95(15)x2, 105(15)x2
    Calf raise (front, inward, outward) - 110(30)x4

    Abs
    Rope Crunches - 120(25)x4
    Side crunch, each side -4x25
    Hyper-extension - 15 reps x 4

    Burned 372 calories lifting

    Cardio
    30 minutes on elliptical
    25 minutes on bike

    Average HR - 123
    Max HR - 166
    Total Calories Burned: 1030 calories
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  19. #79
    Registered User smiskell's Avatar
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    Originally Posted by megdaig View Post
    Haha....yup!



    Cayenne pepper for everything.
    Poor mans Crystal lite...and an amino mix.
    Lots of tea..like 6 kinds
    Random Baggie of vitamins...
    A small container of protein powder, although I do keep an entire 2# tub in another drawer


    You know when it's a lifestyle....
    Nice collection i forgot to mention the protein powder I keep in the upper cabinet
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  20. #80
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    Thursday January 17th 2013 - Cardio Only

    Weight: 134 lbs

    Cardio only today.
    Walking incline 10-12% 3.5 mph - 40 minutes
    Running 6.5 mph - 20 minutes

    Burned 727 calories
    Average: 145
    Max: 171

    Just realized that since taking PB out of my diet, I haven't really craved it. I bet if I had it right now, I could still eat the entire jar. But I think taking it out of my apartment was the smart thing to do. I have just been putting a little salt on my dinner now to compensate. I never used to add salt to anything, but i'm starting to now.

    7 weeks or 51 days out!
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  21. #81
    Registered User smiskell's Avatar
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    Friday January 18th - Chest/Shoulder/Tri

    Weight 134 lb, holding steady
    PWO - 1/2 scoop Scream and 1 cap of Recreate

    Chest
    Superset
    Incline Bench - 30lbsx8, 30(8), 30(8), 25(12), 25(12)
    Cable Crossover - 20lbsx20, 25(15), 25(15), 30(10), 30(10)

    Shoulders
    Superset
    Lateral Raise - 12lbx12, 15(10), 15(10), 10(10), 5(10)
    Reverse Flye - 15lbx10, 15(10), 15(10), 5(10)

    DB Press - 25lbx8, 25(8), 25(6), 15(10)
    Behind the Back Smith Shrug - 40lbx15 x 4 sets

    Tri
    Assisted Dip - 3x15 at setting 12, 3x10 at setting 11

    Lift: 358 calories

    Cardio
    I was all over the place today with cardio. I had a hard time getting my heart rate up. I think it was because my legs were sore and exhausted from yesterday. I was hovering around 138-140 bpm on the elliptical so I moved to the treadmill. Incline walking sucked more so I switched to running and just zoned out.

    Elliptical - 25 minutes
    Incline Walk, 10% at 3.5 - 10 minutes
    Run 6-6.5 mph- 25 minutes

    Total workout
    Average HR - 119
    Max HR - 153
    Total Calories Burned: 1014 calories

    Today's workout was tough, but I got through it. One more day then a day off. I need it!

    One thing that I am starting to realize very quickly: I need new pants! None of my work pants fit me anymore, but I'm too cheap to buy more haha They are literally falling off of me so I need to avoid the pants without belt loops. I tuck in my shirts and wear tanks underneath to help, but that is only going to last for so long. I imagine in another few weeks im going to have to suck it up and buy a few pairs so I dont look like an idiot at work! I guess that is a good problem to have
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    Saturday January 19th, 2013 - Back/Bi/Hammy

    Scale weight: 133lbs

    Went to my normal gym (not the gym at work) because I missed the atmosphere, but I was avoiding it because it was SO crowded last time I went.

    PWO - 2/3 scoop Scream and 1 recreate

    Hammy
    Superset
    Single Leg Deadlift - 45 bar(10), 45(15)x3
    Standing Single Leg Curl - 36(15), 40(10), 37(10), 30(10)

    Stiff –leg Deadlift - 2x40lb DB, 4 sets of 15 reps

    Back
    Lat Pull down - 63(15), 73(10), 73(10)
    Sweeps - 70(10) x 3
    Reverse BB Row - 60(12), 50(12), 50(12)
    Single Arm Pully Rows - 20(15), 27(12), 20(15)

    Bi
    Decline DB Curl - 12 lbs, 20 reps x3
    Preacher Curl - 37(10), 27(10), 20(10)

    Cardio
    40 minutes on stepmill, level 6
    20 minutes incline walking. 10% @ 3 mph

    Total Calories - 1334
    Average HR - 127
    Max HR - 160


    So I burned a ton of calories today, but I was at the gym FOREVER! It wasn't packed but it was definitely a lot busier than the gym at work (which I have been going to instead). I did kick butt with the workout, but my watch told me I was there for 2.5 hours! ugh, I like the gym, but I don't think its very productive to spend a ton of time working out. I'm trying to increase the intensity and get lifts done within an hour. Obviously and hour of cardio is going to take an hour, so nothing to speed up there.

    Looking forward to a day off


    Question: to all the female competitors, maybe the guys can answer this too. How much body hair do you wax prior to your show? Other than the usual, im guessing forearms, but anything else? I mean its just peach fuzz, but I know the spray tan will make it show more. I just don't know if I need to go into the spa and say "just take it all off!" haha but seriously, that's gonna be expensive.....
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  23. #83
    Growing a baby ;) megdaig's Avatar
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    I hear you on the pants. Toward the end I had to buy a new pair of pants every week and smaller belts. Good thing is this time around I am ready.


    As far as skin prep. You should start exfoliating at least 3 times a week now, then go to daily about 3 weeks out. I did not wax but shaved...everything. Belly, back, arms, you name it. If you don't your tan will turn out splotchy. If you wax, do it at least 4 days before you get your tan (and do a test run even before then so you know how your skin reacts) so you dont have bumps when you get sprayed. If you currently fake bake, its okay to keep doing so. But you want to stop using lotions about a week out since dryer skin accepts the spray tan better.
    ~-= My Training Journal...Oh snap....Meg-O's training for a Figure comp.... =-~
    http://forum.bodybuilding.com/showthread.php?t=139228463


    Contest History:
    2012 Adela Garcia Classic - 2nd Place Figure B
    2013 Phil Heath Classic - 1st Place Figure B
    2013 NPC Jr. Nationals - 8th Place Figure E
    2013 NPC Nationals - Call it 16th?

    Upcoming:
    2014 NPC Nationals [NOT! Sorry coach, baby #1 and only coming January 2015 ;)]
    ....goin' for that Pro Card! ... in a few years.
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  24. #84
    Registered User smiskell's Avatar
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    Originally Posted by megdaig View Post
    I hear you on the pants. Toward the end I had to buy a new pair of pants every week and smaller belts. Good thing is this time around I am ready.


    As far as skin prep. You should start exfoliating at least 3 times a week now, then go to daily about 3 weeks out. I did not wax but shaved...everything. Belly, back, arms, you name it. If you don't your tan will turn out splotchy. If you wax, do it at least 4 days before you get your tan (and do a test run even before then so you know how your skin reacts) so you dont have bumps when you get sprayed. If you currently fake bake, its okay to keep doing so. But you want to stop using lotions about a week out since dryer skin accepts the spray tan better.
    Thanks! I don't fake-n-bake, so that won't be an issue. But I do use coconut oil (works wonders) so i'll probably stop that a week out.
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  25. #85
    Registered User smiskell's Avatar
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    Monday January 21st - Chest/Shoulder/Tri

    Weight - 133.5 lbs
    PWO - tried something a little different since I got my beta alanine in the other day. 1 recreate, 300 mg caffeine, 2g BA with 1/2 scoop xtend. 1 scoop xtend during WO.

    Chest
    Flat Bench - 80(8), 80(8), 65(8), 65(8) - felt weak today with these, not pleased but pushed through it
    DB Flye - 15(15) 15(15), 20(8), 20(8)

    Shoulders
    Military Press - 50(12), 50/40(12), 40(12)
    Superset
    Lateral Raise - 10(15)x3
    Front Raise - 10(15) x3

    BB Smith Shrug - 110(10) x3

    Tri
    Rope Pushdown - 40(15) x3
    Skull Crusher - 25(20) x3

    Abs
    Rope crunches - 120lbs(25) x3

    Calories - 258 calories

    Took 2g of L-carnitine
    Cardio
    Incline Walk, 10% at 3.5 - 30 minutes
    Run at 6.5-7mph - 30 minutes

    Average HR - 122
    Max HR - 170
    Total Calories Burned: 1038 calories


    Decent workout, felt tired because I didn't sleep well the past two nights. Not sure if its because I'm getting so much sleep or maybe due to my caffeine intake.

    47 Days out!
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    Registered User smiskell's Avatar
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    Tuesday Jan 22nd - Back/Bi/Hammy

    Weight: 132.5lbs

    PWO - 300 mg caffeine and 1/2 scoop of Scream. Intra - 1 scoop xtend and 5g BCAA


    Hammy
    Superset all
    Stiff-leg dead lift with DB - 40lb (each hand) x 15, 4 sets
    Seated Leg Curl -105(15), 120(10), 120(10), 120(10)
    High Leg Press - 250(15), 250(15), 270(15), 290(15)

    Back
    Superset
    T-bar - 10lbsx12 x 4 sets
    Assisted pull-ups - wide grip, narrow grip (10/10), 20x4 sets

    Lat pulldown - 62.5(10), 50(10)x3 *really focusing on squeezing shoulder blades together

    Bicep
    Superset
    Hammer Curl - 20(10)x3 sets
    Reverse Cable Curl - 40(10), 45(10), 45(10)

    Calories after lift: 400

    Cardio
    Bike - 40 minutes
    Elliptical - 20 minutes

    Average HR - 125
    Max HR - 156
    Total Calories Burned: 1101 calories

    Great workout. Slept a little better last night, only woke up once. Since I went to sleep early, I was wide awake at 4am!

    Meeting with coach on Thursday. I will get his opinion of the sample suit style and hopefully i'll be able to finalize it!
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  27. #87
    Registered User smiskell's Avatar
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    Rep Power: 16
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    Wednesday, January 23rd - Quads, Calves and Abs

    Weight: 132.5 lbs
    Felt good waking up, but never got that burst of energy for my workout. Felt drained but pushed through.

    PWO - 1/2 scoop scream, 300 mg cafieen, smidgen of Beta-alanine

    Quads
    Reverse Lunge - 40(30reps), 50(30)x3
    Leg Extension - 100(10), 112.5(10)x3
    Inner/Outer Leg Machine - 87(30 reps each), 87(30 reps each) 3 sets

    Calves
    Calf raise (front, inward, outward) - 120lb(30)x4

    Abs
    150 crunches x 3
    Side Plank, each side - 1 min x 3
    Hyper-extension - 15 reps x 3

    uads
    Front Squat - 65(15), 75(15), 80(15), 85(15)
    Leg Extension - 100(10), 100(12),100(12), 100(12)
    Inner/Outer Leg Machine - 75(40 reps each), 87(40 reps each)

    Calves
    Calf raise (front, inward, outward) - 90lb(30), 90(30), 90(30), 90(30)

    Abs
    Rope Crunches - 100(25), 110(25), 110(25), 120(25)
    Side Plank, each side - 1 min x 4
    Hyper-extension - 15 reps x 4

    2g L-carnatine pre-cardio
    Cardio
    20 minute run at 6mph
    40 minute incline Walk, 10% at 3.5

    Calories - 350 calories after lift

    Total Calories Burned: 951 calories
    20 minute run at 6mph
    40 minute incline Walk, 10% at 3.5

    Average HR - 121
    Max HR - 161
    Total Calories Burned: 998 calories

    Was not feeling 100%, so it was just as much mental as it was physical today for me. Ive been feeling great for the past week or so, so I know there was going to be a time soon that it wasn't going to be as easy. I actually enjoy these times as much as they suck because its a real test for my head. I think the mental change I've made over the past year far surpasses the physical change ive made- even though that's been shocking too.

    I'll continue to tell myself on days like today: if it was easy, everyone would be doing it.
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  28. #88
    Registered User smiskell's Avatar
    Join Date: Mar 2012
    Location: Hartford, Connecticut, United States
    Stats: 5'9", 127 lbs
    Posts: 218
    Rep Power: 16
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    Friday January 25th - Chest/Shoulder/Tri

    Update stats
    weight in the AM: 133.5 lbs, weight at night/check-in with coach (used for bf%) 135.5 lbs
    BF%: 12.5%

    Coach was happy with the progress, reduced cals a little more (-2 oz protein total) but will start refeeds in the next week or two. Cardio stayed the same duration, but my coach and I both agreed that adding some HIIT would be good. I wanted it because I was bored of the steady state, and i'm sure John wants to keep my body guessing and my metabolism going. I can tell its slowing down because i'm ALWAYS cold and my body seems to be running pretty efficiently on 1300 calories. But overall, he was impressed with my progress, said I was about 3 weeks ahead of schedule. Always good to know I don't have to do anything drastic at the last minute, means I have a good prep coach and bustin' my butt is paying off.


    He approved of my bikini choice, so ill be finalizing that with Sewn in the Sun soon. Overall i'm feeling great and staying happy and motivated! Just need to chug away with the appointments/prep for the shows.


    PWO - 200 mg caffeine and 1 cap of Recreate 1/2 scoop Scream

    Shoulders
    DB Press - 25(12), 30(4)/25(4), 25(10)
    Superset
    Lateral Raise - 15lbx10, 15(10), 15(10)
    Reverse Flye - 15lbx10, 15(10), 15(10)

    Behind the Back Smith Shrug - 40lbx15, 40(15), 40(15)

    Chest
    Incline Bench - 20lbsx15, 20(15), 20(12), 25(10), 25(10)
    Cable Crossover - 20lbsx20, 25(15), 30(0), 20(20), 20(20)

    Tri
    Assisted Dip - setting 12? 3x15 dips, setting 11? 3x15 dips - my goal is to get to completely unassisted dips and pullups!

    Calories: 280

    1 g L-carnitine pre cardio

    Cardio
    Incline Walk, 11% at 3.0 - 3.5 - 60 minutes

    Average HR - 125
    Max HR - 157
    Total Calories Burned: 1000 calories


    So here are three pictures from yesterday. First time ive gotten a good picture from behind. I need to be more conscience to not pinch my shoulders and work on a better spread, but not too much like figure. Between now and the show, I would like to firm up my but a little more, get rid of that crease. I have plenty of time to do that, so i'm not worried. I was more looking for how the bikini cut looked from behind (too much/too little coverage). The second picture was from the morning, abs gettin' shredded!
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  29. #89
    Registered User shadylane21's Avatar
    Join Date: Nov 2006
    Age: 33
    Stats: 5'5", 127 lbs
    Posts: 196
    BodyPoints: 570
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    Originally Posted by smiskell View Post
    Update stats
    weight in the AM: 133.5 lbs, weight at night/check-in with coach (used for bf%) 135.5 lbs
    BF%: 12.5%

    Coach was happy with the progress, reduced cals a little more (-2 oz protein total) but will start refeeds in the next week or two. Cardio stayed the same duration, but my coach and I both agreed that adding some HIIT would be good. I wanted it because I was bored of the steady state, and i'm sure John wants to keep my body guessing and my metabolism going. I can tell its slowing down because i'm ALWAYS cold and my body seems to be running pretty efficiently on 1300 calories. But overall, he was impressed with my progress, said I was about 3 weeks ahead of schedule. Always good to know I don't have to do anything drastic at the last minute, means I have a good prep coach and bustin' my butt is paying off.


    He approved of my bikini choice, so ill be finalizing that with Sewn in the Sun soon. Overall i'm feeling great and staying happy and motivated! Just need to chug away with the appointments/prep for the shows.


    PWO - 200 mg caffeine and 1 cap of Recreate 1/2 scoop Scream

    Shoulders
    DB Press - 25(12), 30(4)/25(4), 25(10)
    Superset
    Lateral Raise - 15lbx10, 15(10), 15(10)
    Reverse Flye - 15lbx10, 15(10), 15(10)

    Behind the Back Smith Shrug - 40lbx15, 40(15), 40(15)

    Chest
    Incline Bench - 20lbsx15, 20(15), 20(12), 25(10), 25(10)
    Cable Crossover - 20lbsx20, 25(15), 30(0), 20(20), 20(20)

    Tri
    Assisted Dip - setting 12? 3x15 dips, setting 11? 3x15 dips - my goal is to get to completely unassisted dips and pullups!

    Calories: 280

    1 g L-carnitine pre cardio

    Cardio
    Incline Walk, 11% at 3.0 - 3.5 - 60 minutes

    Average HR - 125
    Max HR - 157
    Total Calories Burned: 1000 calories


    So here are three pictures from yesterday. First time ive gotten a good picture from behind. I need to be more conscience to not pinch my shoulders and work on a better spread, but not too much like figure. Between now and the show, I would like to firm up my but a little more, get rid of that crease. I have plenty of time to do that, so i'm not worried. I was more looking for how the bikini cut looked from behind (too much/too little coverage). The second picture was from the morning, abs gettin' shredded!
    You look awesome girl!!! Still trying to carve out my booty as well!
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  30. #90
    Registered User smiskell's Avatar
    Join Date: Mar 2012
    Location: Hartford, Connecticut, United States
    Stats: 5'9", 127 lbs
    Posts: 218
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    Question Sunday January 27th, 2013

    Weight - 133 lbs. Felt a little bloated today because I didn't drink enough water yesterday.

    Spent 1 hour video taping and posing! Made some progress and pleasantly surprised.


    PWO - 1/2 scoop Scream, 1 recreate, 200 mg caffeine.
    Intra - 1/2 scoop beta alanine, 2 scoops Xtend

    Back
    Superset
    Assisted Pull-ups - 20 reps, slow and controlled, 4 sets
    Sweeps - 50(12), 70(12) x 3

    Pully Rows - 70(15)x2 sets, 80(15)x2 sets

    Bi
    Decline DB Curl - 15 lbs, 15 reps x 3 sets
    Preacher Curl - 30(12) x 3 sets

    Hammy
    Superset
    Lying Leg Curl - 55(15)x 4 sets
    Stiff –leg Deadlift - 2x30lb DB, 4 sets of 20 reps

    Single Leg Deadlift - 45 bar(10) x 4 sets

    Calories after lift: 345

    Cardio
    30 minutes incline walking. 10% @ 3.5 mph
    30 minutes HIIT, sprints 1 min on, 1 min off

    Total Calories - 1142
    Average HR - 124
    Max HR - 187 - woof!!

    help, need some advice on this one!


    I took Saturday off because I went to an NPC seminar at Bev Francis Powerhouse in NYC. It was really informative and made me really think about what direction I want to take my competitions this spring. I am conflicted because I have always wondered/wanted to end up competing in the NPC, but took my coaches advice and planned to compete in the OCB. I am still going to do at least the first show (OCB Green MT Thaw), but I am thinking about changing my plan after that. The reason why I am conflicted is because he is a judge and strong supporter of the natural organizations, so he really pushed me that direction and doesn't speak favorably of the NPC. I want to come to my own conclusion about the NPC after competing in it, not just take one person's opinion as truth. But I really don't want to go against what he thinks I should do before I even went through my first show...

    So after the seminar yesterday, I decided that I would be upset at myself if I didn't at least try and NPC show this season. In the beginning of my prep I didn't think I would do well in the NPC because it was a "high caliber" type show and my physique wouldn't be ready. But now I have more confidence in myself, and even if I won't do as well because there are more girls, I still want that experience. In the end, its really about my goals and making myself happy, not my coach.

    So I need to figure out a way to tell my coach I want to compete in NPC shows after the OCB (March 10th, already signed up), but i'm honestly a little nervous that he won't approve, or won't help me as much because I am not competing in the organizations he supports. Let me just make this one point clear: I have nothing against the natural organizations. I am just drawn more towards the NPC bikini girls physique (little more muscular and lean) I am also looking to get a little more exposure in the long run because I would ultimately like to make this a career (dream big!), and the NPC or WBFF seem to be the two best divisions for that. Don't worry, I'm a full time engineer, so I won't quit my day job just yet

    But my coach has done such a good job figuring out what works for me, he is helpful and for the most part supportive (idk about this!), so I don't want to tarnish the relationship! What should I do!??
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