Have you ever wondered: What supplements really work, what supplements should YOU use, and what supplements do the Pros really use?
For 12 plus years I researched and tested supplements trying to find the ones that REALLY worked to make the most of my money, time, and MAXIMIZE my efforts in the gym. I began my supplement research in 1999, reading magazine articles, researching supplements on the internet, trying various supplements first hand and logging my results.
As the years went by, my knowledge and experience grew with each year and with each contest in which I competed until I arrived on a baseline supplement program that stood the test of time. While other new & exciting supplements came and went, these baseline supplements stood the test of time AND the results I experienced first-hand backed up the research I read about and continue to read about to this day.
I also invested in coaching with two International Federation of Bodybuilding (IFBB) professionals and a six-time national champion to see what other supplements might be missing from my list. I found that the same supplements I established as my baseline supplements REALLY ARE the supplements the Pros use for themselves and the ones they recommend to get optimal RESULTS! I also learned of a few more must have supplements that were new to my list.
So what supplements are these, what supplements should YOU be investing in, and when should you be using them? It all starts with knowing what you want!
What are your goals, what do you want to accomplish? Whether your goal is to lose body fat, build muscle, or simply live in a healthy, athletic body, your body’s needs are primarily the same. Your body MUST be able to recover from your daily activities both inside and outside the gym, and you must remain healthy and free from common illnesses that keep out of the gym and away from reaching your goals. With this goal in mind, I recommend investing in RECOVERY BOOSTING SUPPLEMENTS and taking them ALL YEAR long!
These recovery boosting supplements are included in my baseline supplementation program during my contest preparation and ALL YEAR long:
L-Glutamine
Joint Support (containing High Purity Glucosamine & Chondroitin Sulfate)
Quality Multivitamin
Additional Vitamin C & Vitamin E
If you have the additional goal of MAXIMIZING muscle mass, I recommend you invest in some additional supplements to help repair your damaged muscles and provide them with the building blocks they need to GROW! These muscle building supplements include:
Branched Chain Amino Acids (BCAA)
Creatine
Whey Protein
Don’t get nervous about taking Creatine even when following a fat-loss program. Some people have the misconception that Creatine causes bloating and shouldn’t be taken during a fat-loss regime. Don’t be fooled by this myth. Creatine fills ONLY your muscles with water helping them become stronger and helping YOU lift more! Creatine DOES NOT cause water retention directly under the skin. To help me preserve muscle and maximize strength while contest dieting, I supplement with Creatine all the way up to the day of my Physique or Bodybuilding show.
There is one more baseline supplement that you DON’T want to forget to add to your list…. that is unless you DON’T want to perform your best in the gym? That supplement is a PRE-WORKOUT product with quality energy boosters like caffeine, nitrous oxide boosting agents such as L-arginine, and performance enhancers such as beta alanine. Since I began supplementing with pre-workout products, I WOULDN’T train without one! They are THAT effective in preparing your MIND and BODY for optimal performance and helping your workouts AND your physique reach the next level.
These are a few of my Baseline Supplements from personal experience, research, and that have been proven effective over the course of time. There are new products coming out every day, but just like your body, you want to start from the base up! Start with the baseline supplements that have been proven to work, and then try the latest hot product on the market in addition to the baseline supplements as your funds allow.
Remember: the BEST supplement is PROPER NUTRITION. Without it, even the best supplements won’t get you there! Invest in the Baseline Meal Plan, available at: http://www.joyhenderson.blogspot.com
Look for my Baseline Supplement Program, complete with a schedule of recommended dosages, optimal timing, top brands, and a few top secret supplements recommended by the Pros for use all-year Long. Coming soon to: http://www.joyhenderson.blogspot.com
Mathew 4:4 But he answered and said, It is written, Man shall not live by bread alone, but by every word that proceedeth out of the mouth of God.
When it comes to back training, you can’t beat some of the old school, core movements like PULLUPS! Not everybody can do a pull-up, but that shouldn’t stop you from trying! If you can’t do a pull-up on your own, use an assisted pull-up machine or grab a spotter for assistance until you are able to perform them on your own. You’ll never be able to do a pull-up and you’ll never improve your strength in pull-ups if you never try!
Another technique to help you along is to perform pull-ups with a closer grip. When you perform Pullups with a closer grip, your biceps come more into play making the movement easier to complete. In today’s video, I demonstrate one way to extend a set of wide grip pull-ups past failure by drop setting them with a closer grip. This technique can be especially useful when training alone.
After reaching failure performing pull-ups with a wide grip, immediately transition to a narrow grip and continue until you reach failure with a narrow grip. Perform three or four sets in this fashion and remember to use wrist wraps to ensure your back muscles reach failure before your grip.
A few things to remember when performing pull-ups are:
• Focus on keeping an arch in your back and your feet behind you. Although this is difficult especially as your muscles fatigue, this form allows you to target your lats more effectively.
• Forget about your arms, and think LATS! Visualize your lats expanding and contracting with each and every rep and focus on pulling your elbows down and back
• Get a good hard contraction on the way up & control the negative portion of the rep
• Never give up! You may only be able to accomplish only one or two pull-ups on your own to start or even none, but over time your strength, reps, focus, and your back muscularity WILL increase as long as you keep working towards your pull-up goal!
Pullups were my first back exercise of the day. I performed four sets to failure accomplishing the following reps:
• Set 1: (Video) Wide Grip: 6 reps to failure; Narrow Grip: 5 reps 2 partial reps
• Set 2: (video) Wide Grip: 4 reps to failure; Narrow Grip: 3 reps plus 1 partial rep
• Set 3: 3 Wide Grip: 3 reps plus 2 partial reps; Narrow Grip: 2 reps plus 1 partial rep
• Set 4: 2 Wide Grip: 2 reps plus 1 partial rep; Narrow Grip: 2 reps plus 1 partial rep
You MUST HAVE proper nutrition to fuel your workouts AND your body all day! Invest in the Baseline Meal Plan, available at: http://www.joyhenderson.blogspot.com
Mathew 5:16 - Let your light so shine before men, that they may see your good works and glorify your Father in heaven.
Evaluating your week….
On Monday, I encouraged you to set goals for every week. The purpose of setting goals is NOT just to go through the motions of goal setting, but to set goals to get RESULTS!
Every weekend I encourage you to take a step back and review your week, how you followed through with the daily disciplines you set to reach your goals, and what kind of RESULTS you are getting.
Re-evaluate your goals and the steps you set to take you there. Make changes as needed and/or give yourself a swift kick in the ass if you aren’t following through!
Each week I review my week and evaluate my performance in several categories. I will review these categories today and encourage YOU to do the same: Physique Assessment, Training Performance, Cardiovascular Performance, Nutritional Habits
PHYSIQUE ASSESSMENT
From what my clothes have been telling me, I am beginning to drop some weight in my hips. On Wednesday, I put on a pair of spandex that works well for “off-season” because they are a little on the baggy side. I was scheduled to run on the treadmill on Wednesday, and as I ran, I had to keep pulling up my pants as they began to slide down my hips. I decided that would be the last day I’d be wearing those pants until off-season next year!
My fat-reduction is a result of the “cleaner” meal plan and the slight reduction in calories since the start of my Phase I competition meal plan. My Phase I meal plan has a reduced calorie intake of 300 calories from my off-season plan, and it follows the principles set forth in my Baseline Meal Plan, available at: http://www.joyhenderson.blogspot.com
In order to make an accurate comparison of my weight changes from week to week, I weigh on the scale every Friday, first thing in the morning, before I eat or drink anything, and wearing the same thing (nothing). Last week my weight was 133.2 pounds. This week my weight was 133.6, which showed that I had regained the weight that I lost last week but was still down 1 pound from where I started. I am not concerned about the perceived weight gain according to the scale because I know your weight can vary depending on fluids in your system. I have been battling a cold this week and believe the cold medicines & the fluid in my head may have something to do with the slight variation in weight.
I also use an Omron® Fat Loss Monitor to track my body fat. I am not so much concerned with the actual body fat percentage shown, but if the numbers are up or down. Last week, Omron® measured me at 15.4% body fat, 21.1 Body Mass Index (BMI). According to the Ormon®, my body fat was up this week, but again, I am not concerned because I know the way my pants are fitting and I know Omron® uses electronic signals to measure body fat which can vary depending on fluids in the body. The Omron is more of a long-term monitoring tool that I used as an extra and more just for fun!
The first Saturday of every month, I take tape measurements first thing in the morning of a few key areas (waist, hips, & upper thigh) to monitor fat loss in those areas. I was quite AMAZED at the results! Look for a follow-up with the results later this week along with monthly progress photos.
My goal in the initial few weeks of competition preparation is to let my body adapt to Phase I of my competition meal plan and continue to eat quality nutrients according to my plan with NO deviations and NO cheat meals. The slight reduction in calories associated with the first phase of my competition meal plan (300 calorie reduction) will allow me to maintain the maximum amount of muscle and keep my muscles full while I slowly lose body fat and “harden” up.
Based on the RESULTS above, I am on target with my Physique goals, and it is a very empowering and comforting to realize how close to competition condition I have remained in last year. At the 2013 Team Universe, I weighed in at 127 pounds. At my current weight of 133 pounds, I am not that far away from competition weight, but when it comes to conditioning, that 6 pounds makes a WORLD of difference!
TRAINING PERFORMANCE
I change up my weight training program approximately every 12 weeks to keep my mind and body fresh, stimulated, and wanting more! My new weight training program began last week. My weight training program runs in 4 week cycles with every weight training day in the four week cycle being different. This keeps my body guessing, engages my mind, and hits every body part from all different angles for maximum results.
I typically run through the four week training cycle three times for a total period of 12 weeks before switching to a new weight training routine. Each time through the four-week cycle, I focus on making improvements in strength, reps, and/or execution.
In my four week training cycle, body parts are trained on the same day each week (for example, legs are always trained on Monday in this training routine). However, the exercises I perform for each body part and the order I perform the exercises in vary from week to week.
This week was week three in the four week training cycle, so this was my first time through the week 3 weight training routines.
The first week on my training program was a challenge for me in trying to determine the appropriate weight to use for each exercise and accomplish my target reps. I often overestimated my strength and although I was able to execute the movements with good control and form in most cases, the reps I was able to accomplish were below the target reps according to my plan.
Last week I set a STANDARD for what “acceptable rep range” meant to me and this week I worked towards it. Having defined my “acceptable rep range” was a very helpful tool because I had a very clear picture of what I wanted to accomplish with each set.
For example, “I defined “acceptable rep range” for a standard set as follows: If my plan calls for 10 target reps and I am unable to perform at least 9 reps on the first set, the weight is too heavy for me. I will reduce the weight slightly to allow me to accomplish the target reps according to my plan. Having set this standard made the decision very clear cut on what I should do if I only accomplished 7 reps on the first set. There were no “feelings” involved like, such as I feel like doing low reps today, or I feel like doing high reps today.
My biggest challenge with workouts this week was dealing with a head cold. I woke up Tuesday morning with my throat so sore I winced just to swallow.
Dealing with sinus drainage during weight training is more of a nuisance and a distraction and can have a mental impact making you wonder if you’ll be able to perform at 100 percent.
I assess my workouts after the end of each session, here were my assessments this week:
Monday, Workout Rating: 8 - good workout, but second half wasn’t as good as first half
Tuesday, Workout Rating: 5 - wasn’t a “stellar” workout but I pushed through & kept focused on my goals. I need more to win at the level I want to win at. Didn’t feel “there”, but had to remind myself through the workout not to accept that mindset, but instead keep pushing for more.
Wednesday, Workout Rating: 8 - New record in treadmill time & pushed myself even though I wasn't sure I wouldn't cramp & had a head cold. Bike was good too - pushing hard w/ good heart rate although not quite as high as last week's 170 BPM.
Thursday, Workout Rating: 7 - tapped into the muscles deep; really worked my back & feel I had a very effective workout for stimulating muscle growth, but
pace of deadlifts/pull-ups was too slow.
Friday, Workout Rating: forgot to rate it, but looking at what I wrote, seems it had its ups & downs, I’ll give it a 7
Saturday, Workout Rating: 7.5 - moments of very high intensity, good focus, driven, but didn’t like the drop sets I did on V-bar pushdowns (not per plan, chose too heavy a weight). A few other things less than perfect, but good workout
Looking at the above, major training assessment this week is: My workouts averaged a rating of 7 in performance., and although I know my they are at a much higher level than even just a few years ago, I need to reach AN EVEN HIGHER LEVEL to get me to where I want to go! I will continue to improve EACH week!
CARDIOVASCULAR PERFORMANCE
There has been no change to my cardiovascular program from my off-season routine. The only issues I had this week was with minor stomach cramping from sinus drainage, but nothing I couldn’t overcome or that hindered my performance in a notable way. My current cardio schedule is as follows, with a target heart rate ranging from 80-85% max (153-163BPM):
• Tues – 20 minutes bike, 10 minutes elliptical
• Wed – 2 miles/15 minutes on treadmill
• Thurs – 20 min on Stepmill; 10 min elliptical
• Sun – 25 min incline treadmill. Pace 3.8, level ranging from 4-10 followed by 10 minutes on stepper.
Cardio sessions Tuesday & Thursday are performed after weight training. Wed and Sunday are days off weight training. Cardio is performed after meal one on Wed and after meal 2 on Sunday.
At this point, my cardiovascular training program is very easy for me to keep up with and requires no evening or twice a day sessions. I am enjoying every moment of the “good life” as I know the number of cardiovascular sessions and the duration of the sessions will increase in the next few weeks as my competition program begins to kick into second gear.
NUTRITIONAL HABITS
Following through with my meal plan is never a problem as I know it is CRUCIAL to meet my goals and transform into my optimal physique. However, my busy schedule always makes things challenging and I have to constantly remind myself to eat on time, which I define as eating within 10 minutes of my scheduled meal time. I still note my 4:30 meal sometimes being 15 minutes behind and my evening meals falling as much as 20 minutes or so behind on a day or two. This is due to busy schedule and lack of attention to just get up and get the meal or break from what I am doing. I will continue to strive to improve this, be more disciplined, and keep focused on my goals and the critical path to get there.
In general, I am hungrier and looking forward to each meal which makes eating them “on time” easier to do. Sinus drainage at times this week did affect my hunger level on a day or two.
There were outrageous smelling homemade cupcakes in the office one day; I can still smell them now! She must have put some kind of aroma kicker in them…. unreal!! No, of course I didn’t eat one! But…. I did take one home to freeze it for a cheat meal in 14 or so weeks…… LOL!
How has YOUR physique, training, and nutritional performance been this week? Keep focused on your goals and your results, and prepare to assess your motivational/mental state and some of the MOST IMPORTANT factors to help you achieve your goals tomorrow.
What’s that? Your nutritional performance hasn’t been on track because you don’t have a plan? The number one reason why people never get started on a plan is because they never stop searching for the “perfect plan”. Stop searching for the “perfect plan”; invest in the Baseline Meal Plan today! Available at: http://www.joyhenderson.blogspot.com
Psalms 138:3 In the day when I cried out, You answered me, and made me bold with strength in my soul.
On Monday, I encouraged you to set goals for the week. Yesterday, I reminded you that the purpose of setting goals is NOT just to go through the motions of goal setting, but to set goals to get RESULTS!
Every week I encourage you to take a step back and review your week, how you followed through with the daily disciplines that you set to reach your goals, and what kind of RESULTS you are getting.
Yesterday, I reviewed my week and evaluated my performance in these categories: Physique Assessment, Training Performance, Cardiovascular Performance, and Nutritional Habits and hope you did your own personal evaluation of YOUR week.
In reality, achieving your physique goals is about SO MUCH MORE than simply sets, reps, nutrition, and cardio. Today, I will cover some of the MOST IMPORTANT aspects of you weekly review and encourage you to take a step back and look at these things too:
• Motivation, Mental Focus, & Support Team
• Other Important Contributing Factors & the Working Man’s World
• The Big Picture, Life Goals & Dreams
MOTIVATION, MENTAL FOCUS, & SUPPORT TEAM
The longer you play this “game” of building your ultimate physique, AND this game of life, you will realize that there is no magic pill, no hidden secret, no easy way to achieve your goals. It all comes down to YOU, how bad you want what you say you want, and what you are willing to do to achieve that dream.
To sum it all up, it is all about MOTIVATION! In order to stay motivated, you must surround yourself with the right people, seek out the resources to help you achieve your goals, and build your support team. This may include investing in a coach, including fitness professionals, fitness enthusiasts, business professionals, and life coaches as well.
FOCUS is also another key. You must remain focused on your goals, and be PERSISTENT, RELENTLESS, DEDICATED and DETERMINED to turn your dreams into reality.
MOTIVATION/MENTAL FOCUS
My motivation and level of mental focus had ups and downs last week. Monday, I noted an outstanding legs workout with great drive and intensity. Tuesday, however, I began to catch a head cold and really didn’t’ feel 100 percent physically or mentally “there” at the start of the workout. However, I reminded myself of my goals and that I could NOT let myself think from the start that it would be a “bad” workout or it would turn out to be. I had to turn around that mentality. I fought and kept pushing throughout the entire workout, although it was not my best workout by far.
Wednesday was a non-weight training day, but it was a mental battle with cardio just dealing with the head cold and minor camping from sinus drainage during my run. However, I persevered and set a new record time on the treadmill (2 miles in 14.0 minutes).
Thursday, I was very mentally focused for the workout and recorded videos for pull-ups and deadlifts. My energy level wasn’t the highest, and I rested a bit longer between sets, but I was mentally and physically up for the challenging workout and was able to tap into my muscles very deep. The workout was very “enjoyable” in a love/hate kind of way, and shooting the video footage added an extra kick. That evening I was very tired, and felt mentally and physically drained. The ramifications from the back workout began to kick in. I gave myself a break from journaling and enjoyed detoxifying salts in the hot tub, which was also a well-needed mental break.
Friday had its ups and downs. I had bursts of motivation and energy, but struggled to find a spotter on Military Presses, which cost me a bit of focus and time. I also ran into a slight social distraction, which I tried my best to deter.
Saturday, I struggled a bit with focus on the first exercise, but then became very mentally focused and driven. I enjoyed the workout and my time in the gym including some well-needed stretching, foam rolling, and positive mental thinking at the end.
SUPPORT TEAM
I continue to enjoy working with my coach long-distance. Today I sent her my monthly progress photos along with my body weight. I also send her my weekly training video to get her expert opinion. The progress photos, weight updates, and the weekly videos help us stay more connected with EXACTLY how I am training and how I am looking from week to week. This week’s training video was pull-ups. My plan calls for 10 reps on this exercise; however, I am unable to achieve 10 reps on my own so I use a drop-set method to extend the set.
I perform wide grip pull-ups until failure (5-8 reps)and then immediately transition to a narrow grip which is a bit easier and allows me to squeeze out a few more reps. Upon viewing my pull-up video, my coach inquired if my gym had an assisted pull-up machine which would be an alternative to my drop-set method. She performs regular pull-ups but performs assisted pull-ups as well which allows her to get a great pump and "hold" it at the top really nice. Either way that I would like to perform the pull-ups is fine with her, and her ending comment was “looks good!”
I do use the assisted pull-up machine when my plan calls for a higher rep range (12-15) or when my plan call for pull-ups to be done as a “pump set”. I let her know this so we can work more closely together in future training routines.
Mass Machine Nutrition has several outstanding new products out this week which have been a part of my supplement regime for quite some time. However, until now, I had to purchase them from other manufacturers since they weren’t available as part of the Mass Machine Nutrition product line. These new Mass Machine products are now available on Bodybuilding.com, and they include: MM200 Pre-workout Supreme, MM300 BCAA Supreme, ZMA, and CLA.
As a member of the Mass Machine team, I was able to sample these products in advance!
My favorite is the MM300 BCAA Supreme! Here is my MM300 BCAA Supreme product review:
Before the introduction of MM 300 BCAA, I mixed other BCAA’s products with MM 1000 Creatine to boost energy and strength pre-workout. When I first tried MM 300 BCAA, I noticed the increase in solubility right away! After mixing my old BCAA product, everything settled to the bottom of my cup, but with MM300 BCAA, not only did the MM300 BCAA fully dissolve but the MM 1000 Creatine dissolved as well! This proved the superior manufacturing process of MM300 and its dispersion technique. The Crimson Raspberry flavor was a refreshing twist too!
OTHER IMPORTANT CONTRIBUTING FACTORS & THE WORKING MAN’S WORLD
I have a full time career as a Civil Engineer which requires me to focus my attention on things outside the health and fitness world. This week was NOT as “near perfect” as I noted last week. It was actually quite a mentally stressful week and somewhat draining at times. I may be faced with additional work responsibilities and challenging times ahead. However, there are a few things I must remember: challenges are how you grow; nothing ever stays the same; and you just go with the flow.
The key is to maintain a POSITIVE, CAN-DO attitude and find the path to get me where I want to go no matter what the challenge might be. This includes time constraints with journaling and family responsibilities.
I continue to be encouraged by those succeeding with my Baseline Meal Plan and my fellow Mass Machines.
THE BIG PICTURE, LIFE GOALS, & DREAMS
Sometimes it is hard to find it within us to keep on keeping on. Take your physique for instance. You follow a strict meal plan day after day and you train “hard” in the gym, but when you see yourself in the mirror from day to day, it is hard to see an immediate change. You may wonder if all the little things you are doing really make a difference, if they really add up, and if all your efforts are really worth their while. That is where progress photos come in handy. Although you may not be able to see change on a daily basis, rest assured that you ARE making progress. Looking back at progress photos from several months ago can help you realize how much progress you are making and help you keep on keeping on!
Life is no different. Sometimes, we see so many tragedies around us in the world, and we see so much hostility and pain. We may begin to wonder if there is anything we can do to make a difference. Rest assured in this: EVERY act of kindness, EVERY effort we make, EVERY good deed ALWAYS touches someone somewhere in some way, and they all add up over time. Even if you never know just who’s life you have touched, YOUR life has been touched because all of these acts of love and kindness make YOU a better YOU.
“We live between the trees, in a world drenched with God. And some people seriously ask, you know, ‘Where is God?’ Maybe a better question would be, ‘Where isn’t God?’ I mean his fingerprints are all over our world. Or maybe it is his world and they’re our fingerprints.”
- Rob Bell from “Trees”
Hebrews 6:10 - God is not unjust; he will not forget your work and the love you have shown him as you have helped his people and continue to help them.
Join my mailing list and receive my complimentary e-book, “10 Steps to Take YOU in a POSITIVE Direction”. Click here to join: http://bit.ly/join_my_mailing_list-today
Establishing your direction and the path you will take to get there can’t be overstressed no matter what your destination. How can you get where you are going if you don’t know where you want to go?
Every Monday during my journey to the NPC Team Universe, I will review the week ahead and set goals for the week. I encourage YOU to establish where YOU want to go at the beginning of each week and outline the path to your destination.
The majority of my goals this week remain unchanged from last week. I have established a good set of goals and standards to work towards and want to continue to improve upon them this week. Next week, things step up a bit more as I will have reached the eight week out mark from my competition date (NPC Team Universe, July 5th). Phase II of my competition preparation will kick in along with an even higher set of standards and goals to achieve.
My Goals for This Week
1. Set alarm form 3:50AM. Start workout by 5:40AM. Record Start/End times of workout & assess efficiency.
• This was also my goal last week. I was 95% on track last week, but not 100%. I will continue to improve this week & become more efficient.
2. Improve focus, confidence in lifts, and cultivate the “how bad do you want it?” mentality in the gym.
3. Start week 4 of my competition training program and establish high standards for repeat workouts.
• My workout programs run in 4 week cycles. Although body parts are trained on the same day (for example, legs are always trained on Monday), the exercises I perform and the order I perform them vary from week to week. This week will be another new workout series for me.
4. Focus on working the muscle and accomplishing target reps as my main priority. Follow my standards for “acceptable rep ranges” as follows:
• Acceptable Rep Range (General Sets): If my plan calls for 10 target reps and I am unable to perform at least 9 reps on the first set, the weight is too heavy for me. I will reduce the weight slightly to allow me to accomplish the target reps according to my plan.
• Acceptable rep range (“HEAVY” sets): If my plan calls for 10 target reps and I am unable to perform at least 8 reps on the first set, the weight is too heavy for me. I will reduce the weight slightly to allow me to accomplish the target reps according to my plan.
• Acceptable rep range (“Light” sets): If my plan calls for 10-12 target reps and I am unable to perform at least 12 reps on the first set, the weight is too heavy for me. I will reduce the weight slightly to allow me to accomplish the target reps according to my plan. “Light” sets should also be performed with only 60 seconds rest between sets, where all other sets are performed with 90 seconds rest.
5. Review next day’s workout the night before and make sure I fully understand the workout and am mentally prepped 100 percent.
6. Predetermine daily training photos the night before, execute them, & become more efficient & creative.
7. Shoot weekly training video, assess my form, execution, and intensity and how I can improve. Send video to my coach for review (this is a great opportunity to improve & be better connected).
8. Become more efficient with Phase I Competition Daily Disciplines, continue to refine them and follow through & maintain a POSITIVE, CAN-DO attitude.
9. Every evening, pre-frame the next day & what I will accomplish.
10. Train and live with the attitude of gratitude & enjoy EVERY step of the journey.
• I want to REALLY enjoy & appreciate EVERYTHING and each meal during the course of this week. Next week my nutrition program tightens up a bit more among other things as the next phase of the competition begins.
11. Keep focused on the “14-week sprint” (3 weeks down, 11 to go)
12. Be effective & efficient at the office & everywhere
13. Focus on the Critical Path
What are YOUR goals for the week? Set your physique & training goals & invest in the Baseline Meal Plan to get YOU there. Available at: http://www.joyhenderson.blogspot.com/
When it comes to leg training, many people put primary focus on their quads and place hamstring training at the end. Don’t forget about your hamstrings for full leg development and a full side view!
Mark 4:40 And He said to them, Why are you so fearful? How is it that you have no faith? Mark 11:22 And Jesus answering saith unto them, Have faith in God.
You can’t start a journey without a STARTING POINT! Before beginning YOUR transformation, make sure to document where you are starting from so you can EFFECTIVELY monitor your progress!
Last weekend marked the start of a new month, and with the start of each new month, I encourage YOU to document the progress you are making and assess your RESULTS by taking monthly weight and tape measurements as well as progress photos. You’ll find out first hand just how much better your results will be just from the increased awareness and sense of accountability!
Not only was last weekend the start of a new month, but it was also the end of my third week of contest preparation for the NPC Team Universe which will be held in Teaneck, NJ on July 5th. I recorded my initial body weight, took key measurements with a tape, and progress photos last month before beginning my contest preparation. I repeated these measurements and photos at the beginning of this month for comparison and to assess my results!
Today, I’ll share my results as measured by the weight scale and share with you how make the scale your friend and NOT your enemy.
MY BODY FAT REDUCTION RESULTS (SCALE MEASUREMENTS):
My Starting Weight, April 12, 2013: 134.8 pounds
My Current Weight, May 3, 2013: 133.6 pounds
Weight Reduction: 1.2 pounds
The scale can be a useful tool or your WORST ENEMY depending on how you use it. Don’t let it be your worst enemy! YOU control the scale; it DOESN’T’ control you!
AVOID the temptation to weigh yourself multiple times a week as this can DERAIL your progress and make you doubt your path. If you weigh every day, you’ll likely see your weight fluctuate up and down on a daily basis making you feel HAPPY one day and SAD the next depending on the number you see. When this happens, you might become derailed from your nutrition or training plan and be tempted to change it based on TODAY’S weight and TODAY’S FEELINGS!
Your bodyweight can vary several pounds from day to day and even morning to night depending on how much fluid is in your system, how much food you have recently eaten, how much you have perspired, and many other biological factors. The KEY is to WEIGH ONLY ONCE a week and have a SCHEDULED weigh day. I suggest weighing first thing in the morning, before eating or drinking anything, and in the same clothes (or without any clothes) to establish the same conditions each time you weigh. This allows you to accurately monitor your progress.
To prove this point, I weighed myself on Friday morning for my scheduled weekly weigh-in day. I weighed in at 133.2 pounds. On Saturday morning, I weighed myself again. The only difference being that I sleep in extra hour later (it was Saturday morning and not a week day) and stay up a bit later the night before. I had also been taking some cold medicine which has a “drying/fluid reduction effect”. My Saturday morning measurement on the scale read 132.8 pounds, which is nearly one pound lighter than what it read the day before.
DON’T get caught up in the WEIGHT GAME and let daily fluctuations in the scale guide your NUTRTION PLAN. Weight loss and weight gain are a marathon and NOT a sprint and you are in it for the long run!
Tomorrow, we’ll take a look at my tape measurements and find out how much of a difference a one to two pound weight loss can make in inches of fat! It might just surprise you! It even surprised me!
Invest in the Baseline Meal Plan and start seeing measureable results! To invest in the Baseline Meal Plan visit: http://www.joyhenderson.blogspot.com/
John 16:33 In the world you will have tribulation; but be of good cheer, I have overcome the world.
You can’t start a journey without a STARTING POINT! Before beginning YOUR physique transformation, make sure to document where you are starting from so you can EFFECTIVELY monitor your progress!
Last weekend marked the start of a new month, and with the start of each new month, I encourage YOU to document the progress you are making and assess your RESULTS by taking monthly weight and tape measurements as well as progress photos. You’ll find out first hand just how much better your results will be just from the increased awareness and sense of accountability!
Yesterday, I shared the amount of body weight I have lost according to the scale during the first month of my contest preparation and gave you tips on how to make the scale your friend and NOT your enemy. Another effective method of progress monitoring is to take monthly TAPE MEASUREMENTS. Today, we’ll take a look at how my tape measurements have changed over the last month and find out how much of a difference a one to two pound weight loss can make in inches of body fat! It might just surprise you; it even surprised me!
As you saw in yesterday’s post, my bodyweight over the course of the last month dropped only 1.2 pounds. A minimal weight loss as measured on the scale was expected during this first month considering my goals for Phase I of my competition nutrition program. My Phase I nutritional goal was to “clean up” my diet 100 percent and eliminate ALL cheat meals. My caloric intake remained very high at 2,700 calories, although this was a 300 calorie reduction from my off-season nutrition plan.
When it comes to body fat monitoring, it only takes a few critical measurements to determine if your body fat is up or down. These critical measurements are taken at these locations: at the waistline, hips, and upper thigh (just below the glute). These are simple measurements which don’t require the assistance of anyone else which makes you more likely to follow through with the measurements each month.
The waist and hips also are not subject to significant changes in muscle mass; therefore, the measurements changes you observe cannot be misconstrued or confused with changes in lean muscle mass.
My Measurements, April 1, 2013 at Body Weight 134.8 pounds were:
Hips: 34 9/16”
Waist: 28 1/2”
Upper Thigh (just below glute): 19 9/16”
My Measurements, April 23, 2013 at Body Weight 133.6 pounds: (this was a random photo I took & not a scheduled measurement day, but it shows a change taking place.)
Waist: 28-1/4”
My Measurements, May 4, 2013 at Body Weight 133.6 pounds:
Hips: 34 1/4”
Waist: 28”
Upper Thigh (just below glute): 19 1/2”
Body Fat Reduction, Tape Measurements RESULTS:
Hips: fat loss of 5/16”
Waist: fat loss of 1/4”
Upper Thigh (just below glute): fat loss of 1/16”
My results showed a surprising reduction in body fat, although my weight loss on the scale was minimal (only 1.2 pounds.) That is exactly the result YOU should strive for as it indicates preservation (or gain) of lean muscle mass while reducing body fat.
The next time YOU don’t see a dramatic change of weight on the scale; remember to check your tape measurements before feeling discouraged. Don’t think you are losing when you are actually WINING the game!
Invest in the Baseline Meal Plan and start seeing MEASUREABLE results! To invest in the Baseline Meal Plan visit:http://www.joyhenderson.blogspot.com/
Proverbs 11:1 A false balance is abomination to the LORD: but a just weight is his delight.
I just stumbled across your thread and have seen you post on Skip's thread before and just have to say that what you're putting out here is extremely motivational and inspiring. I'm currently going through the Mindset and Actions of a Champion audio seminar and a lot of what you're doing (powerful mindeset, standards, disciplines, resources, etc.) falls directly inline with the new amazing lifestyle that I have committed myself to. I'm subscribing to your thread and thanks for all the great information!
You can’t start a journey without a STARTING POINT! Before beginning YOUR physique transformation, make sure to document where you are starting from so you can EFFECTIVELY monitor your progress!
Last weekend marked the start of a new month, and with the start of each new month, I encourage YOU to document the progress you are making and assess your RESULTS by taking monthly weight and tape measurements as well as progress photos. You’ll find out first hand just how much better your results will be just from the increased awareness and sense of accountability!
Earlier in the week I shared the amount of body weight I have lost according to the scale during the first month of my contest preparation and gave you tips on how to make the scale your friend and NOT your enemy. I also encouraged you to take tape measurements and provided you with guidelines for effective tape measuring. I shared my tape measurements results and you saw just how much a one to two pound weight loss on the scale can make in inches of body fat!
Now, it’s time to see what the photos show! It’s true, sometimes we have to see it to believe in and photos don’t lie. Take the power into your own hands & don’t rely on someone else to take your progress photos. Purchase a tripod and learn to use the self-timer on your camera. This makes progress photos simpler by eliminating schedule conflicts and excuses for not following through. Take your progress photos at the same place, from the same angle, under the same lighting conditions, and at the approximate same time of day so you can accurately monitor your progress.
Are YOU ready to take your progress photos? Here is a comparison of my current progress photos showing my results:
Initial Photos, April 1, 2013, Body Weight: 134.8 pounds
Current Progress Photos, May 5, 2013, Body Weight: 133.6 pounds
2 Corinthians 3:18 We all, with unveiled face, beholding as in a mirror the glory of the Lord, are being transformed into the same image from glory to glory, just as by the Spirit of the Lord.
I've seen you on Skip's thread & yes! I love all of his outstanding products from his supplements to "Thinking Big" and "The Mindset" that you speak of. Congrats - you are on the path to success! Thanks for your post & for subscribing to my thread!
Originally Posted by ticalman2000
I just stumbled across your thread and have seen you post on Skip's thread before and just have to say that what you're putting out here is extremely motivational and inspiring. I'm currently going through the Mindset and Actions of a Champion audio seminar and a lot of what you're doing (powerful mindeset, standards, disciplines, resources, etc.) falls directly inline with the new amazing lifestyle that I have committed myself to. I'm subscribing to your thread and thanks for all the great information!
You should NEVER go to the gym without a plan! It is just like they say, if you fail to plan, you plan to fail! Carrying a simple notebook EVERY DAY to log your workouts in will ensure you make the best of every workout and are ALWAYS challenging yourself to be your best!
Some days you just might not be feeling “it”, but when you look at what you recorded last training session in your log book, you see what you are capable of and you realize that you must be capable of doing it again. Your inner champion will NOT let you settle for less!
A training log also gets you mentally prepped BEFORE even beginning your workout. Prior to beginning your workout, write down the exercises you will perform, the number of sets you will accomplish, and what you want to get out of each set. Look back at the previous workout you performed with this routine and decide RIGHT NOW what you will achieve, and don’t let day to day feelings be what determines what weight you will use and how many reps you will achieve.
Before performing every set, you should know exactly what you want to achieve from each set, the form you want to use, how you want the exercise to feel, how you will control the weight. For example, in the photo of my training log, you’ll note beside the first exercise, DB Side Laterals, that I wanted to “good focus, lead with my elbows, lean slightly forward, a hard contraction & controlled negative”. I knew this is what I wanted to accomplish BEFORE beginning this set.
Another great tool to keep in your training log is a motivational photo to remind you of your goals. This could be someone who’s physique you admire, a nemesis, or a coach. You may want to change the photo from day to day. For example, on shoulder training day, I attach the magazine cut-out shown because this competitor has a great set of shoulders that I want to achieve. The photo reminds me of my goal and the competition that is out there and drives me to succeed.
Before beginning each workout, write down your long or medium term goal EVERY day! You’ll see mine at the bottom right. Writing your goal EVERY DAY keeps your goal fresh in your head, reminds you of what you want to accomplish, and keep you focused on the direction you want to go.
On Monday, I encouraged you to set goals for every week. The purpose of setting goals is NOT just to go through the motions of goal setting, but to set goals to get RESULTS!
Every weekend I encourage you to take a step back and review your week, how you followed through with the daily disciplines you set to reach your goals, and what kind of RESULTS you are getting.
Re-evaluate your goals and the steps you set to take you there. Make changes as needed and/or give yourself a swift kick in the ass if you aren’t following through!
Each week I review my week and evaluate my performance in several categories. I will review these categories today and encourage YOU to do the same:
• Physique Assessment
• Training Performance
• Cardiovascular Performance
• Nutritional Habits
PHYSIQUE ASSESSMENT
When you see yourself every day, it can sometimes be hard to see change in your physique; however, I know my physique is constantly changing. I can be sure of the changes because of the results of my monthly tape measurements that I took just last week showing significant fat loss in my waist and hips since beginning my competition nutrition program one month ago. Since I have made no changes at this point to my cardiovascular routine to increase calorie burning, the changes in my physique are solely due to the “cleaner” meal plan and the slight reduction in calories since the start of my Phase I competition meal plan. I follow the principles set forth in my Baseline Meal Plan, available at: http://www.joyhenderson.blogspot.com
In order to make an accurate comparison of my weight changes from week to week, I weigh on the scale every Friday, first thing in the morning, before I eat or drink anything, and wearing the same thing (nothing). Last week my weight was 133.6 pounds. This week my weight was 132.4, resulting in a net loss of 1.2 pounds.
My goal in the initial few weeks of competition preparation is to let my body adapt to Phase I of my competition meal plan and continue to eat quality nutrients according to my plan with NO deviations and NO cheat meals. The slight reduction in calories associated with the first phase of my competition meal plan (300 calorie reduction) will allow me to maintain the maximum amount of muscle and keep my muscles full while I slowly lose body fat and “harden” up.
Based on the RESULTS above, I am on target with my Physique goals. Next week I will be eight weeks out from my competition date, and Phase II of my competition nutrition, training, and cardiovascular program begins.
TRAINING PERFORMANCE
Phase I of my competition weight training program began one month ago with the start of my competition preparation. My phase I weight training program last 4 weeks with every weight training day in the four weeks being different. This keeps my body guessing, engages my mind, and hits every body part from all different angles for maximum results.
In my four week Phase I weight training program, body parts are trained on the same day each week (for example, legs are always trained on Monday in this training routine). However, the exercises I perform for each body part and the order I perform the exercises in vary from week to week.
Last week I my biggest challenge with workouts this week was dealing with a head cold which was more of a nuisance and a distraction than anything but impacted me mentally just a bit making me wonder if I would be able to perform at 100 percent. This week the sinus cold cleared and I was I felt like I had the best week in the gym so far. I trained with the most “heart” since the start of my competition program and had a lot of fun with photos in the gym.
Another thing that was different this week was that I recruited help from a spotter for core movements in my chest routine . Having trained alone for years, I am quite accustomed to not having a spotter and feel quite confident on my own. However, my chest routine this week was different than usual, requiring Flat Bar Bench as well as Incline Bar Bench press as major mass builders requiring each set to be pushed to my maximum. My chest workout routines generally require the use of dumbells and machines for major pressing movements which can safely be performed to failure alone.
I found that having a spotter has both its pros and cons. First of all, you have to find a “good one” that you trust. They have to know how to spot properly and you must make sure you are both on the same page with the amount of assistance you receive. Secondly, when you train early in the morning before heading to work, you and sometimes your spotter(s) are under time constraints. I try to keep my rest between sets to 90 seconds which can be challenging when waiting for a spotter to assist. Time is a valuable tool, especially as competition training steps up and there is more cardio to fit in.
Finally, working with someone you are not accustomed to can take away a bit of mental focus from your set. I really appreciated my spotters on chest day and enjoyed the interaction with them, but my conclusion is that I perform better on my own. I have better mental focus, better control of the negative, and am more in touch with my body and what I am trying to achieve. If I had a regular training partner, I believe this would change.
I assess my workouts after the end of each session, here were my assessments this week:
Monday, Workout Rating: Rating: 8 Good workout & intense & I had heart, but I am still working with the “stance” in the squats. I need to correct this to get rid of strain on my hips & fear of injury. Totally get any fear & lack of self-confidence out of my head; no parking breaks. Get rid of the hand spot on narrow stance leg press. I don’ t need it – mental – be more confident.
Tuesday, Workout Rating: 8. I know I got the “job” done & having the spotter on flat bar press & incline bar press really taxed me. However, it was a different type of workout with the spotter. Those exercises seemed the most intense, but then I was really “blown” by driving so hard I had to fight to not feel like my “job was already done” & not push the other sets so hard. I was also concerned with time constraints having spent more time waiting for spotter. I also lose a bit of inward mental focus & focus on working the muscle with a spotter since I am not used to having a spotter.
Wednesday, Workout Rating: 8 There is always a higher level & I could have pushed a bit higher, but I beat last week setting a new record so far in both bike & treadmill!
Thursday, Workout Rating: Rating: 8 – everything very good except need to establish form/execution/confidence in single arm t-bar rows
Friday, Workout Rating: I forgot to rate this workout, but looking at what I wrote in the following, I would call it a 7.5. Darn good workout except the Strive Shoulder Press where I felt off-balance from the right to the left side & my reps were too low – just felt too heavy for today but stuck with it trying to maintain. I didn’t feel the most energetic & enthused at the beginning of the workout, but I was NOT going to let the weights get the best of me; I was bound & determined to win!
Saturday, Workout Rating: 7 It had ups & downs. A bit too much rest b/w sets of Skull Crushers because of the video. More MP sets than usual – both pros & cons to this. Energy & pump not the best, yet challenging myself & wouldn’t back down.
I began assessing my average weekly workout rating last week; my weekly rating for last week was 7.1. Looking at the above, major training assessment this week is: My workouts averaged a rating of 7.75 in performance., and although I know my they were my highest rating so far, I need to reach AN EVEN HIGHER LEVEL to get me to where I want to go! I will continue to improve EACH week!
CARDIOVASCULAR PERFORMANCE
There has been no change to my cardiovascular program from my off-season routine. My current cardio schedule is as follows, with a target heart rate ranging from 80-85% max (153-163BPM):
• Tues – 20 minutes bike, 10 minutes elliptical
• Wed – 2 miles/15 minutes on treadmill
• Thurs – 20 min on Stepmill; 10 min elliptical
• Sun – 25 min incline treadmill. Pace 3.8, level ranging from 4-10 followed by 10 minutes on stepper.
Cardio sessions Tuesday & Thursday are performed after weight training. Wed and Sunday are days off weight training. Cardio is performed after meal one on Wed and after meal 2 on Sunday.
At this point, my cardiovascular training program is very easy for me to keep up with and requires no evening or twice a day sessions. It is also nice to have days with no cardiovascular training at all! Next week begins Phase II of my competition cardiovascular program and things step up a bit!
NUTRITIONAL HABITS
Following through with my meal plan is never a problem as I know it is CRUCIAL to meet my goals and transform into my optimal physique. I have been a bit hungrier this week making it easier to eat all my meals on time, although a 4:30 or evening meal sometimes slips ten to fifteen minutes making my nutrition follow-through just under 100 percent. I also dealt with a phone interruption at work which occurred during a meal and took priority over eating the meal as quickly as I would have liked.
My nutrition program changes next week as Phase II of my competition program begins, so I have made it an extra point to enjoying every one of my meals as some of my favorite meals will change next week. This week, it was the Cheese Danish at the office that was staring at me one morning as I arrived. Of course, I reached over the Danish to insert my Ezekiel Toast into the toaster and waited for this part of MY nutritious meal to pop up! This was after a bit of cursing under my breath, but in reality, even if I wasn’t on my competition program, I would have done the same. Besides, how “fresh baked daily” could it really be? …. and seriously, have you looked at the nutritional information on the side of the box?!!
How has YOUR physique, training, and nutritional performance been this week? Keep focused on your goals and your results, and prepare to assess your motivational/mental state and some of the MOST IMPORTANT factors to help you achieve your goals tomorrow.
What’s that? Your nutritional performance hasn’t been on track because you don’t have a plan? The number one reason why people never get started on a plan is because they never stop searching for the “perfect plan”. Stop searching for the “perfect plan”; invest in the Baseline Meal Plan today! Available at: http://www.joyhenderson.blogspot.com
Ephesians 6:13 Therefore, take up the whole armor of God, that you may be able to withstand in the evil day, and having done all, to stand.
Establishing your direction and the path you will take to get there can’t be overstressed no matter what your destination. How can you get where you are going if you don’t know where you want to go?
Every Monday during my journey to the NPC Team Universe, I will review the week ahead and set goals for the week. I encourage YOU to establish where YOU want to go at the beginning of each week and outline the path to your destination.
This week, things step up a bit more as I have reached the eight week out mark from my competition date (NPC Team Universe, July 5th) and Phase II of my competition preparation begins along with an even higher set of standards to achieve!
My Goals for This Week
1. Set alarm form 3:50AM. Start workout by 5:30AM. Record Start/End times of workout & assess efficiency.
• I am stepping up my start workout time by 10 minutes this week, & will minimize shower, make-up, and hair preparation time to allow time for additional cardiovascular training associated with Phase II of my program.
2. Adapt to the Phase II nutrition program
3. Adapt to the Phase II increased cardiovascular training program & associated time restraints & find additional strategies to overcome time restraints
4. Improve focus, confidence in lifts, and cultivate the “how bad do you want it?” mentality in the gym.
5. Begin week 1 of my Phase II Weight Training program and establish high standards for repeat workouts.
6. Focus on working the muscle and accomplishing target reps as my main priority. Follow my standards for “acceptable rep ranges” as follows:
• Acceptable Rep Range (General Sets): If my plan calls for 10 target reps and I am unable to perform at least 9 reps on the first set, the weight is too heavy for me. I will reduce the weight slightly to allow me to accomplish the target reps according to my plan.
• Acceptable rep range (“HEAVY” sets): If my plan calls for 10 target reps and I am unable to perform at least 8 reps on the first set, the weight is too heavy for me. I will reduce the weight slightly to allow me to accomplish the target reps according to my plan.
• Acceptable rep range (“Light” sets): If my plan calls for 10-12 target reps and I am unable to perform at least 12 reps on the first set, the weight is too heavy for me. I will reduce the weight slightly to allow me to accomplish the target reps according to my plan. “Light” sets should also be performed with only 60 seconds rest between sets, where all other sets are performed with 90 seconds rest.
7. Mail in registration for the Team Universe
8. Revisit Phase I Daily Disciplines/ Workout Daily Disciplines and revise as needed for Phase II of contest prep.
9. Review next day’s workout the night before and make sure I fully understand the workout and am mentally prepped 100 percent.
10. Predetermine daily training photos the night before, execute them, & become more efficient & creative.
11. Shoot weekly training video, assess my form, execution, and intensity and how I can improve. Send video to my coach for review (this is a great opportunity to improve & be better connected).
12. Become more efficient with Daily Disciplines & continue to follow through while maintaining a POSITIVE, CAN-DO attitude.
13. Every evening, pre-frame the next day & what I will accomplish.
14. Train and live with the attitude of gratitude & enjoy EVERY step of the journey.
15. Be effective & efficient everywhere & focus on the critical path and the “14-week sprint” (4 weeks down, 10 to go)
What are YOUR goals for the week? Set your physique & training goals & invest in the Baseline Meal Plan to get YOU there. Available at:http://www.joyhenderson.blogspot.com/
Mark 11:25 Whenever you stand praying, if you have anything against anyone, forgive him.
Every year as I prepare for competition, the competition expenses begin to add up. The bills started with a posing suit (average price of $600) and it continued today as I registered for Team Universe at a cost of $200 per class.
So, is it worth it? Hell yeah, and with a chance to earn International Federation of Bodybuilding (IFBB) pro status in both the Open Physique class and the Masters class, I am doubling the stakes ($400) AND more importantly the opportunity to win!
How Bad Do YOU Want what YOU want and what price are YOU willing to pay? Sure, the stakes might be high to reach your goals in life, but the more you have to lose, the more driven you’ll be to win. Not only that, but many times in life, the more there is at risk, the more there is to gain.
Is YOUR goal worth it? This is a very important decision that only YOU can make. Step back and take some time to really consider what you have to lose and what you have to gain. Will you really be happy if you pay the price at stake and are not able to achieve the prize? Make sure to look at your losses from all angles. Often time, the monetary price you pay is the smallest thing you have at risk; there may be other sacrifices that more directly impact your life now or in the future. Will you really be happy if you DON”T risk what is at stake and forgo the opportunity to go for your goals in life? No matter what your goal is, only YOU can make that decision and any goal is worth it if it is worth to YOU.
How bad do you LOVE it and how HARD do you want to play!?! Isn’t half the fun and excitement in the chase? Once you’ve decided to go for your goal, chase your dreams down like a bandit that stole your purse!
Make sure the goal you have set for yourself is high enough, and don’t shy away from the toughest achievement in life for fear you of failure. Stepping up to the toughest challenges is one of the best ways improve and become the best YOU in life!
John 16:33 These things I have spoken unto you, that in me you might have peace. In the world you will have tribulation: but be of good cheer; I have overcome the world.
There are several key factors that you should strive for every day to make the most of your workouts, let’s name a few:
Intensity: The amount of motivation, determination, and drive you put into every set. Optimal rest time (60 seconds min; 120 seconds max).
Execution: How well did you execute each exercise? Did you focus on the muscle you were working? Did you control the negative portion of the rep? Did you use the muscle you were targeting to lift the weight or did you rely on too much momentum and body language? Did you control the weight or did it control you?
Challenge Yourself: Did you challenge yourself to more than last time? This can mean more weight, more reps, or to better execution.
Target Reps: Did you achieve your target reps? If you achieved them, was it because the weight was too light (easy) for you or were the final reps challenging? If you didn’t achieve the target reps, was it because you quit or did you choose a weight that was too heavy for you? Did you correct your mistake for the next set or the next time?
Know What You Want: Did you know what you wanted out of every set BEFORE you began the set? How many reps were you striving for? What kind of muscle control and contractions did you want? How did you want the muscles to feel? What did you want to improve upon from the way you executed the exercise last week?
Confidence: Were you confident in your ability to get more from yourself than ever before? Were you mentally prepared to tackle the weights or were you mentally tackled by the weights before you even picked them up?
Before beginning YOUR next workout, become aware of these things and consider rating each one of them and then rating your workout at the end:
• Intensity - Rating:
• Execution, Muscle Focus, Getting Negative - Rating:
• Challenging Yourself - Rating:
• Getting Target Reps - Rating:
• Knowing what You want from each set - Rating:
• Confidence - Rating:
Workout Rating = total of #1-6 above divided by 6 = RESULTS
Invest in the Baseline Meal Plan, and start seeing results in your workouts AND your physique! The Baseline Meal Plan is available at: http://www.joyhenderson.blogspot.com/
Proverbs 3:5 Trust in the Lord with all your heart and lean not unto your own understanding; in all your ways acknowledge Him and He shall direct your paths.
Adjusting your meal plan for fat loss and maximum muscle maintenance...
This week marks eight weeks out from my competition date, July 5th & 6th where I will be competing in the Physique Class at the Team Universe in Teaneck New Jersey. My contest preparation began four weeks ago and included a change to my nutrition program to reach my fat loss goals.
You may be envisioning some type of drastic change in my nutrition program, a state of deprivation, and severe calorie reduction, but rest assured that isn’t my plan and it shouldn’t be YOURS! The goal is to maximize fat loss while maximizing muscle maintenance. This requires a GRADUAL process of both fat loss AND changes to your nutritional program.
I refer to the first four weeks of my competition program as Phase I. As competition gets closer, things ramp up and Phase II begins. In Phase I of my competition nutrition program, my goal was to clean up my nutrition program 100 percent by eliminating ALL cheat meals in conjunction with a slight (300 calorie per day) reduction in calories. This would allow me to reduce my body fat slightly, maximizing muscle retention and allowing a gradual transition into a more restricted nutrition program.
It is not ONLY the quantity of calories that you ingest that is important but also the quality of these calories and their macronutrient content (protein, fats, and carbohydrates). My off-season nutrition program and Phase I of my competition plan included a 40% protein, 40% carbohydrates, and 20% fat macronutrient ratio.
As competition approaches, Phase II of my nutritional program begins with the goal of accelerating the rate of fat loss while still maximizing muscle retention. In order to achieve this goal, I reduced my calories an additional 200 calories per day resulting in an intake of 2,500 calories per day. To achieve this caloric reduction, I reduced my carbohydrates slightly by cutting out the carbohydrates from my last meal. The reduction in carbohydrate intake reduced my macronutrient ratio for carbohydrate intake to 35% of my daily calories consumed.
The key to successful fat loss and muscle preservation is establishing your baseline metabolic rate, which is the amount of calories your body needs on a daily basis to maintain your current body weight. Everybody has a different baseline metabolic rate requiring a different baseline caloric intake. Once you have established YOUR baseline caloric intake, you have defined YOUR starting point from which YOU can begin reducing calories GRADUALLY to meet your fat loss goals while preserving muscle.
Invest in the Baseline Meal Plan to determine YOUR specific caloric needs to meet YOUR goals. The Baseline Meal Plan is available at: http://www.joyhenderson.blogspot.com/
Isaiah 60:20 Your sun will no longer go down, nor shall your moon withdraw itself; for the Lord will be your everlasting light, and the days of your mourning shall be ended.
On Monday, I encouraged you to set goals for every week. The purpose of setting goals is NOT just to go through the motions of goal setting, but to set goals to get RESULTS!
Every weekend I encourage you to take a step back and review your week, how you followed through with the daily disciplines you set to get you to your goals, and what kind of RESULTS you are getting. Re-evaluate your goals and the steps you set out to take you there. Make changes as needed or give yourself a swift kick in the ass if you aren’t following through! The following is an assessment of my week:
PHYSIQUE ASSESSMENT
Phase II of my nutritional, cardiovascular, and training program began this week. With the Phase II changes I have noticed a reduction in body fat around my waist as observed in the mirror and as judged by the way my clothes fit.
I weigh on the scale every Friday, first thing in the morning, before I eat or drink anything. I always weigh at the same time, wearing the same thing (nothing), and before eating or drinking anything to maintain the same parameters. This allows me to make an accurate comparison of the weight changes from week to week. My weight at the start of my competition program was 134.8 pounds. Last week, at the end of the first four weeks (Phase I), I weighed 132.4 pounds. This week I weighed in at 131.8 pounds yielding a reduction in body weight this week of 0.6 pounds.
Current Weight
TRAINING PERFORMANCE
This week began a new series of workouts pertaining to Phase II of my competition program. My Phase II competition weight training program includes some supersetting in conjunction with regular sets. Supersetting is an advanced training method in which you do two exercises, one after the other, with no rest in between. Supersets give an awesome pump which fills and expands which when performed with maximum effort and intensity can stimulate new muscle growth and help “harden” your physique.
The superset exercises are challenging and stimulate my muscles in a different way that I can feel. I enjoy the fast pace of the superset methodology. It stimulates my mind and the mental stimulation leads to additional physical intensity and energy in my lifts.
I do not perform supersets in a “light” fashion; I am always pushing myself to lift the maximum amount of weight that is heavy FOR ME while allowing me to execute my target reps.
I began a new method of rating my workouts this week. There are several key factors that you should strive for every day to make the most of your workouts. I began rating each one of these factors immediately following every workout and average them together for a daily workout rating as follows:
• Intensity - Rating:
• Execution, Muscle Focus, Getting Negative - Rating:
• Challenging Yourself - Rating:
• Getting Target Reps - Rating:
• Knowing what You want from each set - Rating:
• Confidence - Rating:
Workout Rating = total of #1-6 above divided by 6 = RESULTS!
My workouts ratings for weight training days this week were as follows:
• Monday, workout rating: 7
• Tues, workout rating: 7
• Thurs, workout rating: 8
• Fri, workout rating: 8.25
• Sat, workout rating: 8
Average Workout Rating This Week = 7.65
Looking at these workout ratings, I notice my workouts progressively got better as the week went on. This pattern matched my mental state/motivational level through the week.
My major training assessment this week is: I need to crank these workout ratings up to a level 10 EVERY day! How bad do you want it?
CARDIOVASCULAR PERFORMANCE
Phase II of my competition program involves an increase in cardiovascular activity. My Phase I cardiovascular training program consisted of 30 minutes of cardio performed four times a week with a target heart rate ranging from 80-85% max (153-163BPM).
My Phase II cardiovascular training program requires 30 minute cardiovascular training performed every day after weight training. Cardiovascular training will be performed in the morning and in the evening on Sunday, which is one of my days off weight training. This will result in a total of eight 30 minute cardiovascular training sessions per week. As my caloric intake is reduced further, my body will already be in a state of fat burning. In order to preserve muscle, cardiovascular training will be performed in my fat burning heart rate zone (75% of my maximum heart rate or 138 BPM). On non-weight training day, I will continue to perform my morning cardiovascular training at 80-85% max such as in Phase I. My evening session on Sunday will be performed at 75% of my maximum heart rate.
Having positive mental thoughts about cardiovascular training is a must. I keep focused on the results that I will achieving with the increased cardiovascular training, the fat burning taking place, and visualize how I want to look on stage.
Since the majority of my cardiovascular training sessions are moderate intensity, I am able to read during cardiovascular training. This is a special treat as I have a subscription to Flex magazine but haven’t found time to read the monthly issues for quite some time. I am enjoying catching up on my stockpile of magazines. They are both motivational and educational as the learning process NEVER ends in the gym or anywhere else in life!
NUTRITIONAL HABITS
Following through with my meal plan is never a problem as I know it is CRUCIAL to meet my goals and transform into my optimal physique. This week, Phase II of my nutritional program began.
In Phase I of my competition nutrition program, my goal was to clean up my nutrition program 100 percent by eliminating ALL cheat meals in conjunction with a slight (300 calorie per day) reduction in calories. This would allow me to reduce my body fat slightly, maximizing muscle retention and allowing a gradual transition into a more restricted nutrition program.
In Phase II of my competition nutrition program, my goal is to accelerating the rate of fat loss while still maximizing muscle retention. In order to achieve this goal, I reduced my calories an additional 200 calories per day resulting in an intake of 2,500 calories per day. To achieve this caloric reduction, I reduced my carbohydrates slightly by cutting out the carbohydrates from my last meal. The reduction in carbohydrate intake reduced my macronutrient ratio for carbohydrate intake to 35% of my daily calories consumed.
My Phase II intake includes 260 grams of protein, which is more than twice my bodyweight. The high protein intake preserves muscle in conjunction with the healthy fats in my nutrition program (60 grams).
With my caloric intake still very high, I didn’t expect to be as hungry this week as I have been. I definitely noticed the reduction in calories and during the morning hours post-workout my metabolism is especially cranked. I consume a recovery shake immediately post-workout and eat a whole food meal and hour later. My next meal comes about 2-1/2 hours after that. Some days I can barely wait for that meal to come. It’s a mental battle at times to keep focused on my job at work and not be consumed with thoughts of food! However, it is a battle that I can and do overcome!
How has YOUR physique, training, and nutritional performance been this week? Keep focused on your goals and your results.
What’s that? Your nutritional performance hasn’t been on track because you don’t have a plan? The number one reason why people never get started on a plan is because they never stop searching for the “perfect plan”. Stop searching for the “perfect plan”; invest in the Baseline Meal Plan today! Available at:http://www.joyhenderson.blogspot.com
Finding your direction; knowing where you want to go.
Sounds simple doesn't it? But, until you know what you want, how can you get what you want? As my competition approaches and is now less than 7 weeks away, it's time to refocus & determine exactly where my attention needs to be and where I need to go.
What do I want my Sunday's to look like and what do they need to look like to reach my goals? That was the question I asked myself and answered today.
The first item on my list on Sundays is ALWAYS church. Church sets the stage for my Sunday and God sets the stage and the path for my life. Another non-fitness related item that needs to stay on my list is visiting my father. I realize the importance of parents and as they age they won't always be around in life. Then I revisited my training daily disciplines for Sunday and revamped them for Phase II of my competition prep which requires morning & evening cardiovascular training on Sundays.
SUNDAY DAILY DISCIPLINES
1. Start cardio by 10PM to keep meals on time: Rating: start time 10:15
2. Take Post Workout Supplements: Vitamin C,E, MM-1000 Creatine, & L-Glutamine: 10
3. Thank God every day for my life, health, strength, give glory to God. Read morning devotional.
• Favorite Scripture Reading: Acts 2:4 And they were all filled with the Holy Spirit and began to speak with other tongues, as the Spirit gave them utterance.
4. Keep focused on my goals by writing it in my workout book every morning before going into the gym.: I WILL earn my pro card at the 2013 Team Universe by being motivated, dedicated, determined, maintaining a POSITIVE, CAN-DO attitude, staying FOCUSED on my goals. I am GIFTED. I am a CHAMPION and a CHAMPION MASS MACHINE!
5. Cardio, morning session: Have a positive mindset. Log/ review cardio session:
Take pre-workout L-Carnitine: 10
Equipment #2: Stepper
• Time #2 (min): 12 min (10 min working plus cool down)
• Target Heart Rate: 80% max (150 BPM)
• Level: 11
Today, as I perform my morning cardio session, I am not just performing cardio, but my mind is always running as I stare at the motivational wall ahead in my basement reminding me of where I have been, the people that have helped and motivated me along the way, and where I want to go. I am also starting to think about posing routines and choosing a song for my routine. Today's cardio session is helping to serve this purpose too.
What's your motivation and is it in front of YOU?
6. Cardio, evening session: Begin cardiovascular training at 5:45: Started at 6:00
• Take Pre-Workout L-Carnitine: 10
• Drink MM300 BCAA during cardio: 10
Equipment: Stepper
• Target Heart Rate: 75% Max (140 BPM)
• Time (min): 30
• Level: 10
The evening session was surprisingly challenging. I suspected the 75% max heart rate would be easy to achieve, but evening training for me is a shock for my body and I found it challenging to keep my target heart rate. After cardiovascular training, my body was definitely telling me it was time to eat. I felt kind of shaky, again surprising to me considering my calories are still very high. This is all okay and very familiar as I recall last year's competition prep which doesn't seem that far away.
Acts 2:4 And they were all filled with the Holy Spirit and began to speak with other tongues, as the Spirit gave them utterance.
Establishing your direction and the path you will take to get there can’t be overstressed no matter what your destination. How can you get where you are going if you don’t know where you want to go?
Every Monday during my journey to the NPC Team Universe, I will review the week ahead and set goals for the week. I encourage YOU to establish where YOU want to go at the beginning of each week and outline the path to your destination.
As competition nearly approaches (less than 7 weeks away), there are new things that I must start focusing on in preparation for the upcoming competition date. They are at the forefront of my weekly goals.
My Goals for This Week
1. Set alarm form 3:50AM. Start workout by 5:30AM. Record Start/End times of workout & assess efficiency.
• I am stepping up my start workout time by 10 minutes this week, & will minimize shower, make-up, and hair preparation time to allow time for additional cardiovascular training associated with Phase II of my program.
2. Begin researching physique posing to improve my posing skills.
3. Review last year’s posing & posing routine and determine how I can improve and what I want to improve.
4. Work with my trainer on posing & begin choreographing my 60 second posing routine this weekend.
5. Begin thinking about a song for my posing routine and pick one by the end of next week.
6. Begin building my base tan. Tan at home 4 times this week (Monday, Thursday, & Friday, & Sunday)
7. Continue to adapt to the Phase II increased cardiovascular training program & associated time restraints & find additional strategies to overcome time restraints
8. Train with a sense of urgency – the competition date is less than 7 weeks away.
9. Enjoy every step of this journey – it’s happening fast!
10. Have confidence in myself and my strength in the gym. I am maintaining and BUILDING muscle even while dieting for the show.
11. Focus on working the muscle and accomplishing target reps as my main priority. Follow my standards for “acceptable rep ranges” as follows:
• Acceptable Rep Range (General Sets): If my plan calls for 10 target reps and I am unable to perform at least 9 reps on the first set, the weight is too heavy for me. I will reduce the weight slightly to allow me to accomplish the target reps according to my plan.
• Acceptable rep range (“HEAVY” sets): If my plan calls for 10 target reps and I am unable to perform at least 8 reps on the first set, the weight is too heavy for me. I will reduce the weight slightly to allow me to accomplish the target reps according to my plan.
• Acceptable rep range (“Light” sets): If my plan calls for 10-12 target reps and I am unable to perform at least 12 reps on the first set, the weight is too heavy for me. I will reduce the weight slightly to allow me to accomplish the target reps according to my plan. “Light” sets should also be performed with only 60 seconds rest between sets, where all other sets are performed with 90 seconds rest.
12. Review next day’s workout the night before and make sure I fully understand the workout and am mentally prepped 100 percent.
13. Predetermine daily training photos the night before, execute them, & become more efficient & creative.
14. Pre-frame each day & what I will accomplish.
15. Be effective/ efficient everywhere & focus on the critical path. It’s a “14-week sprint” (7 weeks down, 7 to go)
What are YOUR goals for the week? Set your physique & training goals & invest in the Baseline Meal Plan to get YOU there. Available at: http://www.joyhenderson.blogspot.com/
1 Corinthians 9:25-27 Thus I fight: not as one who beats the air: But I discipline my body and bring it into subjection, lest, when I have preached to others, I myself should become disqualified.
When you approach each set, are you mentally prepared for the challenge before the set even begins or are you mentally defeated before you even start?
Are you approaching & attacking each set with intensity or are you avoiding the work just doing enough to call it a set?
Take Weighted Step-ups for instance. It all begins with the way you set your foot up on the step. Do you stomp your foot down, determined to win or do you step up on the step like a pussycat unsure of your step? The way you step up on the bench is a mental cue whether you realize it or not. Small things like this can drastically impact your performance and your results over time.
Step up to each exercise with a “Sir, yes sir!” attitude, and prepare yourself to win!
Discounts & Deals - Sign Up!
Bookmarks