Helenawf's 2012 Contest Prep Journal

**helenawf** · 04-27-2012, 10:59 AM

21 weeks from tomorrow will be my first contest of the season: NPC Night of Champions in Spokane, WA.

Follow me here to see what it takes to do a show properly.

**vollric** · 05-08-2012, 06:36 AM

subbed!

**helenawf** · 05-08-2012, 09:29 AM

Week 20: Had the doctor check out my knee last week. I have a tight IT band and I may have either compressed or slightly tore my medial meniscus in my right knee. I took a week of direct quad training but start back tonight using discomfort as my parameter. Diet did not change this week:
Meal #1 3 eggs, 1/2 cup of oats
Meal #2: 6 oz chicken, 1 cup of green beans
Meal #3: 6 oz chicken, 1 cup of green beans
Meal #4: 25 grams whey protein, 1/2 cup of oats
Meal #5: 4 oz chicken, 4 oz yams
Meal #6: 4 oz beef, 1 cup of green beans

Doing lots of cardio this month. Tonight 20 minutes of bike and 20 minutes of high incline plus walking at work.

**classic34** · 05-08-2012, 11:45 AM

Just curious...why do you place all of your added fat intake in your first meal of the day?

**vollric** · 05-08-2012, 11:59 AM

carbs=energy, needed for the long day ahead.

**helenawf** · 05-08-2012, 12:36 PM

Originally Posted by classic34

Just curious...why do you place all of your added fat intake in your first meal of the day?

I don't have to eat exactly in the order listed I can mix and match as long as I get it all in by the end of the day. There is a small amount of fat in each meal and the beef meal actually has more fat than the egg meal. This week I am actually having the eggs at the end of my day with the 4 oz of yams. I shred the yams and cook up a hash with eggs and yams and pepper. It is delicious!

**Cytrainer913** · 05-08-2012, 12:47 PM

Originally Posted by helenawf

Week 20: Had the doctor check out my knee last week. I have a tight IT band and I may have either compressed or slightly tore my medial meniscus in my right knee. I took a week of direct quad training but start back tonight using discomfort as my parameter. Diet did not change this week:
Meal #1 3 eggs, 1/2 cup of oats
Meal #2: 6 oz chicken, 1 cup of green beans
Meal #3: 6 oz chicken, 1 cup of green beans
Meal #4: 25 grams whey protein, 1/2 cup of oats
Meal #5: 4 oz chicken, 4 oz yams
Meal #6: 4 oz beef, 1 cup of green beans

Doing lots of cardio this month. Tonight 20 minutes of bike and 20 minutes of high incline plus walking at work.

what class will you be doing?

I hope there will be variety in this meal plan, that's going to really be rough after 20 weeks. Tracking your numbers with this?

use a variety of veggies, fruits, complex carbs, proteins-turkey, beef, chicken, protein powders?

**helenawf** · 05-11-2012, 07:04 AM

Strained my erector spinae. Saw doc on Wednesday. Prescribed a muscle relaxer and a steroid pack. Just cardio and diet changed to this:
Meal #1: 3 whole eggs, 1/3 c oats
Meal #2: 4 oz of chicken, 1/2 c green beans
Meal #3: 25 grams whey protein, 1/2 c green beans
Meal #4: 3 oz of chicken, 1 T nut butter
Meal #5: 4 oz of chicken, 1 c green beans
Meal #6: 4 oz of beef, 1 oz almonds

I was able to do a 2.5 mile hike last night with son Chris. I woke up feeling much better this morning. Realized I somehow missed my muscle relaxer last night...I guess the placebo affect is working

**hearnstyle** · 05-18-2012, 05:35 AM

one day i will get that diet part down and then i will be on my way to having cut abs lol.

**helenawf** · 05-20-2012, 07:40 PM

Last week, I hit another hurtle. The steroid pack that I took for my back lowered my immunity so I got a cold. Also, I was back at the doctor last Thursday for a bacterial infection caused by the steroid pack changing my internal pH. Despite these hurtles, I continued to train and do all my cardio. I was back in the gym on last Monday after taking five days off to let my back heal.

This week:
I must complete 31 miles of cardio. I will be training Monday through Friday in the gym with weights.

Diet this week:
Meal #1:
3-7 whole eggs
1/4 c oatmeal
Meal #2:
4 oz chicken
1/2 c green beans
Meal #3:
25 grams of whey protein
1 T nut butter
Meal #4:
3 oz salmon
1/2 c green beans
Meal #5:
4 oz chicken
1 T nut butter
Meal #6:
4 oz lean ground beef
1 oz almonds

More progress pics to be taken by May 28th. Diet changes again on May 28th.

**helenawf** · 05-31-2012, 08:14 AM

Effective Monday 5/28:
Meal #1:
3-6 whole eggs
1 egg white
Meal #2:
4 oz chicken
1/2 c green beans
.5 oz almonds
Meal #3:
25 gram whey protein
1 t nut butter
Meal #4:
3 oz salmon
1/2 c green beans
.5 oz almonds
Meal #5:
25 grams whey protein
1 T nut butter
Meal #6:
4 oz lean beef (except one day a week substitute 4 oz chicken)
1 oz almonds

**helenawf** · 06-03-2012, 02:38 PM

Effective June 3rd:
Meal #1:
3-5 whole eggs
2 egg whites
Meal #2:
4 oz chicken
1/2 c green beans
.5 oz almonds
Meal #3:
25 gram whey protein
1 t nut butter
Meal #4:
3 oz salmon
1/2 c green beans
.5 oz almonds
Meal #5:
25 grams whey protein
1 T nut butter
Meal #6:
4 oz lean beef (except two days a week substitute 4 oz chicken)
1 oz almonds[/QUOTE]

**helenawf** · 06-05-2012, 06:26 AM

Effective June 5th:
Meal #1:
3-4 whole eggs
3 egg whites
Meal #2:
4 oz chicken
1/2 c green beans
.5 oz almonds
Meal #3:
25 gram whey protein
1 t nut butter
Meal #4:
3 oz salmon
1/2 c green beans
.5 oz almonds
Meal #5:
25 grams whey protein
1 T nut butter
Meal #6:
4 oz lean beef (except three days a week substitute 4 oz chicken)
1 oz almonds

**HoosierHardGain** · 06-05-2012, 12:54 PM

Great stuff, Wendy! Best of luck.

**helenawf** · 06-10-2012, 07:42 PM

Effective June 11th:
Meal #1:
3 whole eggs
4 egg whites
Meal #2:
4 oz chicken
1/2 c green beans
.5 oz almonds
Meal #3:
25 gram whey protein
1 t nut butter
Meal #4:
3 oz salmon
1/2 c green beans
.5 oz almonds
Meal #5:
25 grams whey protein
1 T nut butter
Meal #6:
4 oz lean beef (except four days a week substitute 4 oz chicken)
1 oz almonds

**helenawf** · 06-18-2012, 04:25 PM

TODAY is my TOMORROW.
It's up to ME to SHAPE IT,
TO TAKE CONTROL and SEIZE EVERY OPPORTUNITY.

The power is in the choices I make each day. I eat well; I live well.

I SHAPE ME!

**helenawf** · 06-22-2012, 09:29 PM

My latest exercise video:

http://www.youtube.com/watch?v=x4cu0zTXtDA&feature=plcp

**helenawf** · 06-26-2012, 11:46 AM

Brutal Workout Today:
MET first:
After warmup:
Pull ups 1x5
Deadlifts 1x10
Push ups 1x10
Squat jumps 1x10
Crunches 1x10
One arm Clean and Press 1x10
Pull ups 1x5
Rest 30 seconds and repeated 4 more times

Then, trained back and bis:
Pull ups 3x10
Pulldowns to front 3x10
Narrow grip pulldowns to front 3x10
Standing barbell curls 3x10
Alternating dumbbell curls 3x10
EZ bar preacher curls 3x21

**helenawf** · 07-03-2012, 07:24 AM

12 WEEKS OUT:
Dietary change this week: green beans only every third day.
This week training: MET A and B, Monday, Tuesday, Thursday and Friday alternating between A and B. Also, 28 miles of cardio to be done between Sunday and Thursday.

**helenawf** · 07-06-2012, 11:52 AM

Tomorrow will be 11 weeks out. Progress pics tonight!
From this point on, I am to daily take time to mentally prepare. I must see myself winning; I must believe it!

**helenawf** · 07-07-2012, 07:26 AM

Progress pics are up and in my progress gallery. Let me know what you think please.

**helenawf** · 07-07-2012, 10:33 AM

Dietary changes immediately: Carbs on the 5th day only. Therefore, next carb day Wednesday 7/11/12.

**helenawf** · 07-07-2012, 05:28 PM

11 Weeks Out: Lifting 4 days a week (M, T, Th, F), MET training five days a week (M-F). MET A & B are now coupled with a third MET, MET C. I will be Monday MET A, Tuesday MET B, Wednesday MET C, Thursday MET A, Friday MET B, etc...I get Saturday and Sunday off from all training.

**helenawf** · 07-08-2012, 07:18 PM

MET C
Deadlift
Romanian Deadlift
Bent over Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

Rotation 1: perform each exercise x 6 reps; go from one exercise to the next, never let go of the bar, no resting between exercises. Remember, finish all 6 reps of each exercise before moving to the next exercise and finish all exercises before moving to the next rotation.
Rest 90 seconds, Rotation 2: perform 5 reps of each exercise
Rest 90 seconds, Rotation 3: perform 4 reps of each exercise;
Rest 90 seconds, Rotation 4: perform 3 reps of each exercise;
Rest 90 seconds, Rotation 5: perform 2 reps of each exercise;
Rest 90 seconds, Rotation 6: perform 1 rep of each exercise.
My Goal is to blow this out in 12 Minutes

**helenawf** · 07-10-2012, 06:33 AM

Yesterday's training went well. I did my MET A at home; then, headed to the gym to train chest and tris. I did Flat BB Presses 3x10, Incline DB Presses 3x10, Incline DB Flyes 10x10, Lying DB Tri Extensions 3x10, Two Arm DB Extensions Behind Head 3x10, and Reverse Grip Pushdowns 3x10. Today, I will be doing MET B and training Back and Biceps.

**HoosierHardGain** · 07-10-2012, 01:17 PM

Great to see your prep is going well, Wendy!!

**helenawf** · 07-14-2012, 08:05 AM

Originally Posted by HoosierHardGain

Great to see your prep is going well, Wendy!!

Thank you! New progress pics are up!

**helenawf** · 07-16-2012, 03:27 PM

Changes in this week (10 Weeks Out):
Green beans only every 6 days.
This week MET and Miles.
Miles = 27 in 5 days
MET A-D.
New MET added MET D.
MET A: Monday
MET B: Tuesday
MET C: Wednesday
MET D: Thursday
MET A: Friday

**helenawf** · 07-19-2012, 09:49 AM

MET D:
25 pullups
50 deadlifts
50 pushups
50 bw squats
50 crunches
50 clean n presses
25 pull ups
Done non-stop = 300 reps
I got this done in 11 minutes today
So far 3 miles in of cardio. Will do 2 more miles tonight after work on my treadmill at home.

**helenawf** · 07-22-2012, 12:47 PM

Not happy with progress pics. Discussed with trainer. I will no longer be taking Xtend supp as we believe the sodium is making me retain water.
New Diet effective today:
Meal #1:
2 whole eggs
4 egg whites
Meal #2:
25 gram whey protein
4 tsp nut butter
Meal#3:
4 oz Chicken
12 almonds
Meal #4:
25 grams of whey protein
4 tsp nut butter
Meal#5:
3-4 oz Salmon
12 almonds

Also, this week's training will be:
4 days of lifting
3 days of MET
36 miles of cardio to get done with 7 days

Next week's progress pics should be much better!

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