My Gluten Free Journey to a Natural Bikini/Figure Competition in 2013

[jpfaherty]

So is the plan to compete in the NPC naturally or switch it up, get one some "supplements" and then go the NPC route. If you plan on competing in NPC naturally then I'd say your coach should support you no problem. If you plan on going the other route your coach may feel that they are best person to coach you because they do not know the optimal way to coach an enhanced athlete. The approach to coaching is much different.

Either way I wouldn't worry about what your coach thinks, worry about what you think and what makes YOU happy.

FWIW- There's plenty of naturals who compete NPC and stay natty.

[smiskell]

So is the plan to compete in the NPC naturally or switch it up, get one some "supplements" and then go the NPC route. If you plan on competing in NPC naturally then I'd say your coach should support you no problem. If you plan on going the other route your coach may feel that they are best person to coach you because they do not know the optimal way to coach an enhanced athlete. The approach to coaching is much different.

Either way I wouldn't worry about what your coach thinks, worry about what you think and what makes YOU happy.

FWIW- There's plenty of naturals who compete NPC and stay natty.

Oh I should have stated that, I plan to stay natural!!! I know where I draw the line and morally I will not do that. I am not going to the NPC for that reason at all and won't be influenced. That part I will explain to my coach. I may not have competed before, but I am not naive, I know that happens, but I will not participate in doing it. I'm just afraid that if he doesn't want to continue working with me, even after I explain that, i'll be coach-less right before my shows even start.

[Cytrainer913]

I applaud your stance on shows n staying natty! There ate a lot of great coaches out there. But keep working hard n do ur best to present the best through ur workouts n the tightest diet n you will b great!

Best of luck!

[smiskell]

I applaud your stance on shows n staying natty! There ate a lot of great coaches out there. But keep working hard n do ur best to present the best through ur workouts n the tightest diet n you will b great!

Best of luck!

Thank you!

[smiskell]

Weight 133lbs

PWO - 1/2 scoop Scream, 200 mg caffeine
Intra - 1/2 Beta-alanine and 1 scoop xtend

Shoulders
Superset
Lateral Raise - 15lbx12, 3 sets
Front Raise - 15lbx12, 3 sets

Military Press (standing) - 45lbx12, 30(12) - 3 sets
BB Smith Shrug - 110lbx15, 110(15), 70()

Tri
Rope Pushdown - 50(12)
DB Kickback- 8lbs(20), 10(20), 10(20)

Chest
DB Flat Bench - 20(15), 3 sets *pathetic, chest is feeling pretty weak today.
Pushup - 15 reps, 3 sets

Calories after lift 260

Cardio
Elliptical - 60 minutes. Killed it today. I think doing this earlier in the week when my legs are fresh works better (as far as getting my HR up).

Average HR - 125
Max HR - 159
Total Calories Burned: 955 calories



I only got 4 hours of sleep last night, my mind was running so much, I couldn't fall asleep. Surprisingly don't feel tired...yet.

I just have a few more thoughts on the deal with my coach. Ultimately I am going to do what shows I want, but I'm worried about tarnishing the relationship right before the season starts. I want to same support from him regardless of what shows im doing, and because I'm not sure what to expect, I don't want to get less than what I pay for. I guess that's a risk I have to take....but maybe it won't be an issue at all. I'll bring it up Thursday and see what happens.

NPC shows i'm considering now:

NPC Mr/Ms Buffalo (my family is from here and luckily there is another Buffalo show within a few weeks of the orginial one I planned to do) - April 13th
NPC VT - April 27th (Day before my birthday!)
NPC Boston - Jay Cutler Classic, May 5th

If anyone has ever competed in any of these shows, let me know what you think!

[Keyboardsmasher]

Looking good, best of luck!!!!!

[smiskell]

Looking good, best of luck!!!!!

Thank you!

[smiskell]

Weight: 131.5 lbs - new low!

PWO - 1/2 scoop scream, 1 recreate
Intra - 1 large scoop of xtend and 1/2 scoop BA (This really helps for th

This is usually my hammy, back and bi day but since I worked those groups on Sunday, I switched it up. I was pretty sore this morning. Made me smile as I was hobbling down my stairs


Quads
Reverse Lunge - 50(30 steps), 40(30)x3
Leg Extension - 75(20)x4 *went for volume on this one
Inner/Outer Leg Machine - 100(20 reps each), 3 sets

Calves
Seated calf raise - 45(30), 55(30)x3

Abs and Glutes
50 crunches x 4
Leg extensions on all 4s (glutes) - 30 each leg, 4 sets

Calories after lift 318

Cardio
30 minute bike
30 minute incline Walk, 10% at 3.5


Average HR - 120
Max HR - 156
Total Calories Burned: 940 calories


Good workout. Need to add a little more glutamine/BCAA today, feeling sore. I'm thinking about a de-load week next week. It will be week 5 since starting the new split.

Also, I am CONSTANTLY cold. It's almost annoying how many layers I wear to stay warm....I look homeless when i'm at home. At work, I have my floor heater on high all day! lol

39 days until the show!

[smiskell]

Ok regarding my post yesterday about moving to the NPC after my first show in the OCB, I'll talk to my coach about that Thursday. But the show dates are now a little further out. I'm concerned about staying in this "lean state" for too long and how it will effect my body/metabolism.

Old show schedule
March 10th
March 23rd
April 6th
April 20th

New show schedule
March 10th
April 13th
April 27th
May 5th


I'm concerned that pushing out the show dates will not be good for my health, since my coach told me that even the show on April 20th was "pushing it". Also, he said I'm a little bit a head of "schedule" right now (12% bf and a few lbs away from target weight). So that was just his comments to me.....

My question: So what have been people experiences when show dates move to a later, or you "diet down" faster than what you expected? I am thinking i'll incorporate a few more re-feeds and cut down on the cardio. I don't want to f up my metabolism by switching the later shows, but I am thinking this happens to some people, so I'm hoping for some suggestions or advice!

Also, my understanding is that the NPC requires a little bit leaner look, so maybe the extra time is needed or won't hurt me at all? Any advice would be greatly appreciated!

[smiskell]

Weight - 131.5 lbs

PWO - half a scoop of Scream and 1 Recreate, 200 mg caffeine

Hammy
Superset all
Lying Single Leg on Bosu Ball - 20 x 4 sets
Seated Leg Curl - 120(10), 90(30)x3
High Leg Press - 180(20), 250(20), 250(20), 270(20)

Back
Superset all
Lat Pulldown - 62.5(15) x 3, 50(15)
T-bar - 10(15) x 4 sets
Assisted pull-ups - 10 reps x 4 sets

Bicep
Hammer Curl - 10(20)x3
Reverse Cable Curl - 40(10), 30(15), 30(15)

Cardio
Incline Walk, 10% at 3.5 - 1 hour

Average HR - 122
Max HR - 153
Total Calories Burned: 1001 calories
Burned 330 calories lifting

Checked into today with coach: 11.2% bf, and doing a re-feed tomorrow! and he told me to take an extra day off...actually that is perfect timing because today's workout was a bit of a struggle. I think a day off will do me good.

Also discussed the new show schedule and after some discussion he agreed. I'm mentally drained right now, so maybe i'll discuss more later.

[Cytrainer913]

What many don't realize is that being ready 3-4 weeks ahead of schedule is the most ideal thing, you get there n then from there this is the time where good coaches add cals back in slowly which can further results to be a bit fuller n yet still tighter as the metabolism takes a good hit!

When this happens to a natty this is the best position for you to be in so keep moving forward n keep working it hard!

[megdaig]

What many don't realize is that being ready 3-4 weeks ahead of schedule is the most ideal thing, you get there n then from there this is the time where good coaches add cals back in slowly which can further results to be a bit fuller n yet still tighter as the metabolism takes a good hit!

When this happens to a natty this is the best position for you to be in so keep moving forward n keep working it hard!

^^ this. It takes the anxiety away. I got to eat half a 16" meat lovers' pizza, 2 pieces of chocolate cake, and pancakes topped with PB and maple syrup at 2 weeks out . Just the motivation I needed to bring it in hard!

[Cytrainer913]

Insure w ur gluten issues u have read it all, but layne has an article about it in the newest Muscular Development n maybe there's something in there that can b a little more help, you never know.

[smiskell]

What many don't realize is that being ready 3-4 weeks ahead of schedule is the most ideal thing, you get there n then from there this is the time where good coaches add cals back in slowly which can further results to be a bit fuller n yet still tighter as the metabolism takes a good hit!

When this happens to a natty this is the best position for you to be in so keep moving forward n keep working it hard!

I don't know why I didn't think of it this way before, but thank you for saying it. I guess I just needed someone to shake me and say "this is a GOOD thing!!!"

I am happy i'm not that girl that has to do double sessions of 60 minutes of cardio....no thank you! I am feeling super motivated to be able to fine tune things from now until the show. I can train hard, spend extra time posing and not stress Thanks for the words of wisdom!

[smiskell]

^^ this. It takes the anxiety away. I got to eat half a 16" meat lovers' pizza, 2 pieces of chocolate cake, and pancakes topped with PB and maple syrup at 2 weeks out . Just the motivation I needed to bring it in hard!

WOW, how much energy did you have after that! haha

Extra carbs + day off + good meeting with coach = AWESOMENESS


I'm feeling super motivated and maybe slightly hyper due to the extra carbs (first re-feed since I started my cut). I was sooo anxious before yesterday's check in with my coach because I was dreading the conversation about wanting to compete in a different organization. But that went better than expected, so i'm back on track, ready to kick ass. I cannot wait to crush tomorrows workout Also doing today's re-feed again tomorrow, then back to normal on Sunday.

[Cytrainer913]

The reality of it no one should b doing cardio like that if their diet was started on time n if their diet is on point as well along with the training aspect if it. If these two or three things I listed above are on cardio is used accordingly to the body type of each client you work with. Ppl that still prescribe those double sessions of cardio are doing something that's off in what they are doing.

Cardio would b the most catabolic exercise out there slow steady state actually being the worst yes especially in terms of losing muscle. Using the hiit cardio will b a better choice next as it will retain muscle better than steady state n never make cardio more catabolic by doing it fasted. Yes even weight training is catabolic but at the same time the hormonal release as a result of training can help to off set this a bit more and being in a deficit again catabolic so if you can stay as close to the side of being the least catabolic, it will be your best best.

Keep working hard! Your on the right path!

[smiskell]

Its been a few days since I updated and I really don't have time to give all the details, but here's the quick and dirty:

I had a re-feed planned for Friday and Saturday. Made it though Friday great, felt awesome. Worked out Saturday AM and continued re-feed, but by lunch I felt so full and uncomfortable that I needed to switch back to my veggies. My stomach was so huge, it was hard to breath!

Took Sunday off too...which was no planned, but I felt exhausted, still "hungover" from the re-feed (which was just extra oats and quinoa, nothing out of the typical plan). I haven't taken 2 days off like that in oh gosh....7 months? Not really beating myself up for that one, I had to listen to my body.

Woke up today still feeling a little "blah", scale said 133 lb, but knew I had to get my ass back to the gym. Workout was good, but not awesome. Redeemed myself by crushing sprints on the bike.

Today's workout and Saturday's were a little different, I did sets of 50 reps instead of 10-12 just to change things up. Doing this for leg day tomorrow then going back to regular rep range. May change up split to work muscles a little differently. Just keepin it fresh...


I have a posing session with another bikini girl on Wednesday, cant wait! Ive been trying to figure out what poses are most flattering for me. I am trying to pose with my shoulders square to make them look as wide as possible and angle my hips so that I create a tiny waistline. That part I can figure out, but what the hell to do I do with my big ass hips to make it look proportional?? I need help here. I keep trying different things but it just looks unnatural or forced. I hope I get some good tips on Wednesday!

That's all for now!

[smiskell]

Ah I have been so busy at work, I haven't been able to do my daily update after my workout. I guess its a good thing because it makes the day go by faster....

So I did an upper body circuit today, just something to hold me over until I get my new plan. I told my coach I needed a new workout split, so I will be starting that tomorrow.

3 day split - rotate 5 days a week.
Chest/Back
Shoulders/Traps
Legs/Bis

This should be good, I enjoy change. I also got another day of cardio, so that makes it everyday only 35 minutes on 7th day, so at least its not 60 min...

I stayed the same this week as far as BF% and weight, which was kinda expected. The re-feed Friday/Saturday kept me at maintenance for this week. The plan is over the next 4 weeks (30 days until my show!!!) is to drop a little this week, main. next week, drop a little more, then maintain the last week! Sounds pretty solid to me!

The fun part of this check-in was my hour posing session with another client who has been competing in the NPC for a few years. She was so nice and really helped me fix my posing! Check out the picture below. Other than the major cramp I was getting in my lower back, I was really getting the hang of it! Now its just practice practice!

Ill post my lift tomorrow

[smiskell]

So if you have seen the new/weather, you know the northeast was hit with a bit of snow....so im stuck inside and need to figure out an alternative workout for the day. Literally both gyms I belong to are closed and we are not allowed on the roads...so it looks like shoveling or playing in the snow will be my workout for the day!

I was able to get a good lift in yesterday, I forgot that Friday was my cardio only day. Here is Chest/Back Day from the new split:

Chest/Back 2/8/2013
Superset each set, all 4 sets

DB Flat Bench Press - 20-25lb (10-12 reps)
DB Row - 30lb (10-12 reps)

Incline DB Press - 20-25lb (10-12 reps)
DB Pullover - 25lb (10-12 reps)

Cable Crossover 12.5 - 15 lb (15 reps)
One arm high row 20-22.5lbs (10-12 reps)

Cardio
30 minutes stairmill
30 minutes incline walk

Calories 851
Heart Rate 116
Max Heart Rate 153



So before my workout I had the chance to talk to a trainer I worked with when I first started going to that gym (2 years ago). She is always flying around with clients, but I noticed a few months ago she was really lean, and super tan! So I figured she was a competitor and I wanted to ask, but did't get the opportunity until today. I am SO happy I asked because she was so excited to hear I was doing a show and she talked to me about her experience. She did 3 shows and is training for another one soon. She was going to send me her "to bring day of show" list and wanted to give me posing pointers. We ran out of time (because of the impending storm) so we didn't get into the dance studio to pose. But I am so excited to make another competitor buddy! I am so grateful that people are so willing to help out first time competitors. I cannot wait to return the favor to others after my first season!


Here is another picture of my attempt to get my front pose down. I am still working on it, but again I THINK i'm headed in the right direction. I don't like the fact that my ribs stick out, I think it makes a girl look too lean and distracts from everything else. I am trying to stick out my chest and suck in my stomach and oh yeah, breathe! I need to get more comfortable being in this position, which means I have to add more hyper extensions!

Anyone have any suggestions/feedback??

[megdaig]

I have the same problem with my ribs also. There is only so much posing adjustments you can do...I think I need to build up my upper abs just a bit more to combat it.

[smiskell]

So after 24 hours stuck inside, I was finally able to get out and get to the gym this afternoon! It took me over an hour to get there, but I didn't care, I was looking forward to crushing some shoulders and do some HIIT.

PWO - 1 scoop Scream, 1 recreate, 200mg caffeine

Shoulder exercise was super set with tri exercise

Smith Shoulder Press 4 sets 12 reps - 3@40 lbs , 1@30lbs
One Arm Lateral Raise 4 set 12 reps - 2@10lbs, 2@12lbs
Cable Rear Raise 4 sets - 2@10, 2@15
Smith Shoulder Shrug 4 sets, 12 reps - 4@90 lbs

Dips 4 sets - 4 assisted 15 reps
Tri Extension 3 sets - 2@10lbs, 1@15lbs
Reverse Cable Extension 4 sets - 2@20lbs, 2@25lbs

Lift Calories 305

Cardio
30 minutes running on treadmill - 6.5-7 mph
30 minutes HIIT - 7.5 mph-11 mph

Calories 1050
Average Heart Rate 123
Maximum Heart Rate 182


Practiced more posing! Finally getting somewhere

[megdaig]

Good workout. And good to see that you practice posing a lot. That'll make a huge difference, and something I wish I would've done more. Keep it up! What is it...like 4 weeks to go?

[smiskell]

Good workout. And good to see that you practice posing a lot. That'll make a huge difference, and something I wish I would've done more. Keep it up! What is it...like 4 weeks to go?

Thanks!! I know that when I get nervous, my mind goes blank, so i want to make sure even if that happens, ill have the movements memorized! But I want to be able to enjoy the time im on stage and remember it too! I've been trying to visualize what it will be like and imagine 2934234 eyes staring at me, even when im doing my cardio so that im get used to the feeling . But I doubt that is anything compared to what it is actually going to be like. Did you ever look at the crowd, or only the judging table? It is exactly 27 days!!

[megdaig]

Thanks!! I know that when I get nervous, my mind goes blank, so i want to make sure even if that happens, ill have the movements memorized! But I want to be able to enjoy the time im on stage and remember it too! I've been trying to visualize what it will be like and imagine 2934234 eyes staring at me, even when im doing my cardio so that im get used to the feeling . But I doubt that is anything compared to what it is actually going to be like. Did you ever look at the crowd, or only the judging table? It is exactly 27 days!!

I kind of blanked out the crowd and just scanned the judges.

Make eye contact with the judges...or as I envisioned "eye fuk" the sh!t out of any judge that was acknowledging you. Of course, try to get hold of the head judge's attention, and just remember that even when you are lined up on the side after you've hit your poses, you are still being judged. If they think that you've got a bangin' body they may glance at the current girl that is up and then redirect to you....stay composed and on your game 100% of the time on that stage.

[smiskell]

Weight this morning: 132.5 lbs I'm hoping in the next few days this goes down....looking to be at 130lb flat for my show in 26 days!

PWO 1/2 scoop scream, 200 mg caffeine, 1 recreate

Superset
EZ Bar Curl 3 sets, 21s - 2@35lbs, 1@40
Leg Press Calf 4 sets, 15 reps - 4@180 lbs
Standing Toe Raise 4 sets, 20 reps - free standing

DB Preacher Curls 3 sets, 12 reps- 1@30, 2@35
Reverse Grip Curls 3 sets, 12 reps-1@40, 2@45

Weighted Hyper extension (to help with posing cramps!) - 4 sets, 15 reps - 4@10lbs

Superset
Deep Seated Squat 4 sets, 15 reps - 2@65, 1@75, 1@85
Still Legged Deadlift with plates under feet 4 sets, 20 reps - 4@25lbs DB each hand

Leg Curls 4 sets, 10 reps - 3@120, 1@135

Superset
Leg Extensions 2 sets, 20 reps - 2@75
Bench Step ups 2 sets, 15 reps/leg - no weight, fast pace

Lift Calories - 370, 1:10 (time)

Cardio - 35 minutes incline walking 10-14% 3.5 mph

Since another day was added (doing cardio every day now) I wanted to put the hour on a cardio only day and 35 minutes to a leg day since that lift takes longer. I cant spend too long in the gym, im already getting to my desk a little before 9.

Total Calories: 766
Max HR: 154
Average HR: 115
Time: 1:55

[smiskell]

Scale weight 131.5 lb, i checked my log and on the 15th last month was when I felt the leanest. Well see if that happens again this time around.


Chest/Back
Superset each set, all 4 sets

DB Flat Bench Press - 4@30lbs, 12 reps
DB Row - 4@30lb, 12 reps

Incline DB Press - 2@20, 2@25, 12 reps
DB Pullover -4@25, 12 reps

Cable Crossover - 2@15, 1@20, 1@25, 20 reps
One arm high row - 2@45, 2@50, 15 reps

Cardio
60 minutes elliptical - I had downloaded a new workout mix that was exactly 1 hour long, it was a killer remix, made cardio go buy so fast! I may or may not have been getting a little too into the music while on the elliptical hahah

Calories 859
Heart Rate 120
Max Heart Rate 158
Total Time: 1:56

Overall stepped up my weights with each exercise, which was expected. I was really kind of distracted when I did this workout last time because it was at the busy gym. I should just cancel that membership, but I am hoping it gets better soon. Better meaning less busy with all the "resolution-ers". I applaud people for making that resolution and going to the gym, but when there are just bodies aimless wandering around, people sitting on machines and just staring at nothing, or large training groups hording the DBs, I get frustrated!!! I feel bad thinking these things, but at the same time, when I have a sub-par workout with only 4 weeks left, I can't help but get irritated.

[lilramm]

in on dis one!

[smiskell]

in on dis one!

Thanks!!

[nightxsky]

In on this!

[smiskell]

Scale weight 130.5 lbs...I think I am starting to figure out my weight fluctuation trend!

Today was cardio only, 60 minutes. Did 30 minutes on the treadmill, incline walking 11-12% at 3.5 mph. Then HIIT sprints for 30 minutes (1 on, 1 off) on the bike because my legs were still extremely sore. I would have fallin off the treadmill if I was trying to sprint

Calories:752
Average HR: 145
Max HR:175


Feeling pretty good about prep, just finalizing details with appointments and hopefully getting my suit soon! last I checked it was in the process of being be-dazzled. I cannot wait to see the final result!

I am starting to create my list of things to bring, I found a lot of good resources online. A few things that I did not think to bring, but I'm glad I found was: latex gloves, full length mirror (I am not starting a cat fight back stage over the ONE mirror everyone has to share), plastic cup to ensure you don't ruin your tan between your legs when peeing. Sorry for the TMI guys, you don't have to worry about this one, but girls, this could be super embarrassing if your tan get messed up because of this! There are lots of other things on my list, but those where a few that I didn't think of before. In a few days ill post my entire list.

Here is a question I have for anyone to comment on: My parents have been extremely patient with me and have listened to every detail that I have shared with this process/journey. I'm sure its gotten old to listen too, i've tried to tone it down, but sometimes I just get really excited....What could I do for them that would say "thanks for dealing with me"? Has anyone ever given friends, coaches or family something after the show to show your appreciation for their support? We are going out to dinner after, and of course ill have many thanks to say to people, but I wanted to do a little more for my parents, any ideas? Luckily I don't have a significant other to worry about.

On another note, but completely appropriate, I will be spending valentines day at my trainers studio crushing shoulders and working on posing Wouldn't have it any other way!