Oh Snap…I Will Be a Figure Pro in 2013…Time to Win MY Pro Card…

[megdaig]

Feeling much better today!

Got an early release from work. Was told at 1 PM that I should start wrapping things up and getting my NYE started and to be out by 2 PM at the latest. So to the gym to work off some of my bad lunch; a small bacon cheeseburger with onions and mushrooms and a half order of small fries at 5 Guys. There is nothing small about their small/regular size portions. I thought about doing some cardio, but decided last minute to skip since I'll begin 2x 7 days cardio starting tomorrow.


...CHEST...

Incline DB Bench Press
Warm-up with 2x15 @ 30#
5x10 @ 40#


Superset:
Standing Cable Crossover
3x8 @ 12.5# per side

Pushups
3 sets of 8


Standing Cable Crossover Drop Set
6 reps @ 12.5# drop to 6 @ 7.5# per side


Machine Chest Press
12 @ 55#
3x12 @ 60#


Superset:
DB Side Lateral Raise
3 sets of 10 @ 15 then 15 @ 30# pumpers/pushing technique

Plate Front Raise / "Drive the Bus"
3x16 @ 25#


Face Pull
4x12 @ 90#



...DIET...

Got my diet for the cut. I'll start tomorrow, although I still haven't decided on doing brunch or not. But anyway, the diet seems like it could be a little tough to stick to. I guess we'll see in a few weeks. No being the fat girl on stage for this girl!

[megdaig]

It's a new year and that means....it's officially time to start cutting!

Super pumped to see my hard off-season work....




…STARTING STATS…

Weight this morning 152.6#
Best estimate of BF is 20%

End of week target is 151.5#, but I'm hoping to drop about 2 to 3 pounds of water...we shall find out.

I always feel so awkward “smiling” for the camera…







I’ll be taking progress pictures weekly on Sundays…



…CARDIO…

AM Cardio: 30 minutes stepmill, speed intervals level 8

PM Cardio: 20 minutes treadmill, 10% incline, 3 mph



…BACK & ARMS…

Assisted Pullup
15 @ #14
15 @ #11
2s10 @ #9

Superset:
EZ-Bar Bicep Curls
3x10 @ 25# (10 added to bar, not certain how much bar weighs)

Seated DB Hammer Curls
3x10 @ 15#


Cable Rope Tricep Pushdown
2x20 @ 60#
2x10 @ 60# drop to 10 @ 40#

Superset:
EZ-Bar Skull Crushers
3x10 @ 25#

Bench Dips
3x15



…DIET…

Meal 1: 5 egg whites, 1 wheat & black bean tortilla, 1 tbsp salsa
Meal 2: 5 oz. extra lean ground turkey, ½ c. brown rice, 2 oz. avocado, 1 tbsp ketchup
Meal 3: 25 g. Trutein Cinnabun protein shake, 15 almonds
Meal 4: 5 oz. tilapia, ½ c. brown rice, 3 oz. broccoli, 1 tbsp salsa
Meal 5: 4 oz. chicken, 3 oz. lettuce, 1 tbsp balsamic vinegar

1368 calories 37F / 103C / 152P
*Calories includes supplements


…BLADDER BUSTIN’…
16oz coffee
138oz H2O



…SUPPLEMENTS…

Here’s a rundown of the brand of supplements I’m currently taking….

4 Solgar Prenatal Nutrients, 2 with Breakfast, and 1 with Lunch & Dinner
Carlson Omega-3 Plus GLA 200mg each Omega-3 & 6; 1 capsule with B, L, D
Ester-C 500mg, 1 with B, L, D
Vitamin Shoppe ALA 300mg, 1 with B, L
Vitamin Shoppe Tonalin CLA 1g, 1 with B, L, D
Enzymedica Digest Gold + Probiotic, 1 with B, L, D
Muscle Pharm Glutamine 5g prior to bed

Vitamin Shoppe Carnipure L-Carnitine 2g before morning cardio
Spirodex 1 tab before morning cardio

Allmax Creatine 5g intra-workout
Scivation Xtend 10g intra-workout

[Luvdogs]

I think you look great Meg. You look pretty darn lean for 152lbs! Must be lots of muscle in there. I took starting pics this morning too and at 135ish you look way leaner than I do! I'm 20.5 weeks out so starting to slowly cut cals this month. I also need to learn how to spread those lats!

[megdaig]

I think you look great Meg. You look pretty darn lean for 152lbs! Must be lots of muscle in there. I took starting pics this morning too and at 135ish you look way leaner than I do! I'm 20.5 weeks out so starting to slowly cut cals this month. I also need to learn how to spread those lats!

Thanks!

Luckily I kind of figured out the lat spread on my own. It's hard to explain how to do it, but once you feel it you'll know. Although, during my first comp, right before the night show I "forgot" how to do the lat spread because I was so tired and dehydrated and fuzzy brained, my muscles didn't want to work.

Think of it not as a spread, but more of a squeeze and push. Try to squeeze your upper lat, the part right under the armpit, and kind of push your delts outward like you're doing a side lateral raise.

It took my coach's wife (IFBB pro) 5 months to learn how to do a lat spread.

[coconuttree2009]

Meal 1: 5 egg whites, 1 wheat & black bean tortilla, 1 tbsp salsa
Meal 2: 5 oz. extra lean ground turkey, ½ c. brown rice, 2 oz. avocado, 1 tbsp ketchup
Meal 3: 25 g. Trutein Cinnabun protein shake, 15 almonds
Meal 4: 5 oz. tilapia, ½ c. brown rice, 3 oz. broccoli, 1 tbsp salsa
Meal 5: 4 oz. chicken, 3 oz. lettuce, 1 tbsp balsamic vinegar

1368 calories 37F / 103C / 152P
*Calories includes supplements


…BLADDER BUSTIN’…
16oz coffee
138oz H2O



…SUPPLEMENTS…

Here’s a rundown of the brand of supplements I’m currently taking….

4 Solgar Prenatal Nutrients, 2 with Breakfast, and 1 with Lunch & Dinner
Carlson Omega-3 Plus GLA 200mg each Omega-3 & 6; 1 capsule with B, L, D
Ester-C 500mg, 1 with B, L, D
Vitamin Shoppe ALA 300mg, 1 with B, L
Vitamin Shoppe Tonalin CLA 1g, 1 with B, L, D
Enzymedica Digest Gold + Probiotic, 1 with B, L, D
Muscle Pharm Glutamine 5g prior to bed

Vitamin Shoppe Carnipure L-Carnitine 2g before morning cardio
Spirodex 1 tab before morning cardio

Allmax Creatine 5g intra-workout
Scivation Xtend 10g intra-workout

Good luck with your prep!

Are you being given a diet or macros to play with?

I'd be absolutely starving on so little food and double cardio.

[megdaig]

Good luck with your prep!

Are you being given a diet or macros to play with?

I'd be absolutely starving on so little food and double cardio.

The diet is prescribed, which is how I prefer it. Tell me what to eat and I’ll do it. If I were given just the target calories and macros and allowed to decide what to eat I’d likely lean toward things that I want (peanut butter ) and that, to me, just worsens the mental aspect of the cut. I find that I’m “hungry” (a mental perception of hunger, not actual physical hunger) when I’m craving something. When told that I am to eat X, Y, Z food then my mind is focused on the foods that I am to have and not the foods that I want. I find that I don’t have cravings for anything when I know what my next meal will be and I actually begin to look forward to my planned meals.

And to be honest, I didn't really get hungry on my last cut. Again, I attribute this to my mindset.

[coconuttree2009]

The diet is prescribed, which is how I prefer it. Tell me what to eat and I’ll do it. If I were given just the target calories and macros and allowed to decide what to eat I’d likely lean toward things that I want (peanut butter ) and that, to me, just worsens the mental aspect of the cut. I find that I’m “hungry” (a mental perception of hunger, not actual physical hunger) when I’m craving something. When told that I am to eat X, Y, Z food then my mind is focused on the foods that I am to have and not the foods that I want. I find that I don’t have cravings for anything when I know what my next meal will be and I actually begin to look forward to my planned meals.

And to be honest, I didn't really get hungry on my last cut. Again, I attribute this to my mindset.

I suppose for some people including you strict structure works better.

Just out of interest, what were you bulking calories and macros?

[megdaig]

I suppose for some people including you strict structure works better.

Just out of interest, what were you bulking calories and macros?

I bulked anywhere between 2300 and 4000 calories :P, but I believe my average was 2500 and 150g protein.i did this from mid-July through the end of September then went to maintenance October through December.

I did begin to maintain my weight the last month of the bulk on 2300 to 2500 calories.

[MoEcho]

I bulked anywhere between 2300 and 4000 calories :P, but I believe my average was 2500 and 150g protein.i did this from mid-July through the end of September then went to maintenance October through December.

I did begin to maintain my weight the last month of the bulk on 2300 to 2500 calories.

I'm so hating you right now.........

[megdaig]

11 WEEKS OUT



…WEIGHT…

150.6#



…CARDIO…

Game face is on! Woke up early and did morning cardio before work; first time in a long time.

AM Cardio: 30 minutes treadmill, 10% incline, 3.5 mph
PM Cardio: 20 minutes treadmill, 10% incline, 3 mph



…BACK…

Giantset:
Band/Assisted Wide Grip Pullup
Rd 1: 10 @ blue band
Rd 2: 10 @ green band
Rd 3: 4 @ BW swithch to 10 @ #14 on assisted machine

One Arm DB Row
Rd 1 thru 3: 10 @ 30#

TRX Rows
Rd 1 thru 3: 15 reps


Superset:
Dead Lift
Rd 1: 15 @ 95#
Rd 2, 3: 15 @ 135#
Rd 4: 12 @ 155
Rd 5: 10 @ 165#

Close Grip Cable Row
Rd 1: 10 @ 100#

….switched to…

Drag Coach (~300#) Around the Gym by Pullup Assist Band
Rd 2 thru 5: about 40 paces


Single Arm Iso Lat Row
Rd 1: 20 @ 45# each side
Rd 2: 20 @ 55# each side
Rd 3: 23 @ 60# each side


Giantset:
Assisted Widegrip Pullup
Rd 1 thru 3: 10 @ #12

Close Reverse Grip Pulldown
Rd 1: 10 @ 80#
Rd 2, 3: 10 @ 90#

”Leaky Boat” Rows (band rows as fast as possible)
Rd 1 thru 3: 30 seconds



…DIET…

Meal 1: 5 egg whites, 1 wheat tortilla, 1 tbsp salsa
Meal 2: 5 oz. extra lean ground turkey, ½ c. brown rice, 2 oz. avocado, 1 tbsp ketchup
Meal 3: 5 oz. tilapia, ½ c. brown rice, 3 oz. broccoli, 1 tbsp salsa
Meal 4: 25 g. Trutein Chocolate Peanut Butter protein shake, 15 almonds
Meal 5: 4 oz. chicken, 3 oz. lettuce, 1 tbsp zesty Italian dressing

1432 calories 36F / 114C / 155P
*Calories includes supplements



…BLADDER BUSTIN’…
8oz coffee
16oz green tea
178oz H2O so far



…SUPPLEMENTS…

4 Solgar Prenatal Nutrients (B/L/D)
200mg Omega-3 Plus GLA (B/L/D)
500mg Vitamin C (B/L/D)
300mg ALA (B/L)
1g CLA (B/L/D)
Digestive Enzyme + Probiotic (B/L/D)
5g Glutamine (b4 bed)

2g L-Carnitine + 1 Spirodex (pre-morning cardio)
5g Creatine 5g +10g Xtend (intra-workout)



…SLEEP…

4:47 hours @ 82% efficiency….thank you Body Media

[Luvdogs]

Gosh, that's not much sleep! I need at least 7, but prefer 8. If I subtract the once or twice nightly letting the dog out, I wonder what it would truly be??? I would love a Body Media mostly to track sleep patterns, seems so interesting.

Drag your coach around the gym??? I was teasing my husband that I wanted him to pull me around the backyard on a sled in the snow (he hates exercise).

[coconuttree2009]

I bulked anywhere between 2300 and 4000 calories :P, but I believe my average was 2500 and 150g protein.i did this from mid-July through the end of September then went to maintenance October through December.

I did begin to maintain my weight the last month of the bulk on 2300 to 2500 calories.

Nice maintenance level!
Did you find that after bulk maintenance level is higher?
I see you have Body Media. Did you wear it during maintenance period and if yes, was it accurate?

Sorry for so many questions - I am slow bulking now (properly for the first time) and not sure what to expect.

[megdaig]

Nice maintenance level!
Did you find that after bulk maintenance level is higher?
I see you have Body Media. Did you wear it during maintenance period and if yes, was it accurate?

Sorry for so many questions - I am slow bulking now (properly for the first time) and not sure what to expect.

I'm finding my maintenance to be fairly constant. I calculated during my first comp cut it was 2300, and it was about the same during the bulk anywhere from 2100 to 2300...but then again I went from double cardio to no cardio ... Hmmm

I wore it for about a month during my bulk and it was well within 10% accuracy based on my rate of weight gain versus calorie consumption. I hear it isn't so accurate when cutting. I have thought of wearing it for a few weeks, maybe starting next week once I drop all this water weight.

[megdaig]

11 WEEKS OUT



…WEIGHT…

147.8#

I knew I had and would drop a lot of water weight, but dayum! 4.8# in 2 days of dieting....MY GAINS!!!


…CARDIO…

AM Cardio: 30 minutes treadmill, 10% incline, between 3.3 and 3.5 mph…felt like I was going to throw up….
PM Cardio: 20 minutes treadmill, 10% incline, 3 mph



…CHEST…

Incline DB Bench Press
Rd 1: 15 @ 35#
Rd 2: 12 @ 15#
Rd 3 thru 6: 6 @ 45# <-- All the DBs were taken...so 45s it is
Rd 7, 8: 8 @ 40#

I haven't thought of DB press in terms of total weight. Back a few years ago after a long hiatus from lifting, I was only flat BB benching 90 to 100# (down from 135#)...and incline was always weaker. So I'd say I've made some progress


BW Dips
Rd 1 thru 3: 6 reps

Standing Cable Crossover
Rd 1, 2: 8 @ 12.5# per side
Rd 3: 6 @ 12.5# drop to 6 @ 7.5#
Rd 4: 6 @ 12.5# drop to 6 @ 10#

Superset:
DB Arnold Press
Rd 1: 8 @ 27.5#
Rd 2, 3: 6 @ 27.5#

DB Lateral Raise
Rd 1 thru 3: 10 @ 10#


Plate Front Raise / “Drive the Bus”
Rd 1 thru 3: 16 @ 25#

Face Pulls
Rd 1: 12 @ 90#
Rd 2 thru 4: 12 @ 100#



…DIET…

Exact same as yesterday

1390 calories 37F / 107C / 154P
*Calories includes supplements



…BLADDER BUSTIN’…
16oz coffee
16oz green tea
150oz H2O



…SUPPLEMENTS…

4 Solgar Prenatal Nutrients (B/L/D)
200mg Omega-3 Plus GLA (B/L/D)
500mg Vitamin C (B/L/D)
300mg ALA (B/L)
1g CLA (B/L/D)
Digestive Enzyme + Probiotic (B/L/D)
5g Glutamine (b4 bed)

2g L-Carnitine + 1 Spirodex (pre-morning cardio)
5g Creatine 5g +10g Xtend (intra-workout)



…SLEEP…

5:30 hours @ 91% efficiency

[megdaig]

11 WEEKS OUT



…WEIGHT…

147.8#



…CARDIO…

AM Cardio: 30 minutes treadmill, 10% incline, between 3.3 and 3.5 mph
PM Cardio: 20 minutes treadmill, 10% incline, 3 mph



…LEGS…

ATG BB Front Squat
2x10 @ 95#
4x6 @ 115#

Leg Press
2x10 @ 2 PPS
2x10 @ 2 PPS + 25#

Weighted Hyperextension (glute/hammie focused)
4x12 @ 35#

Single Leg Lying Leg Curl
2x10 @ 30#
2x10 @ 40#
2x10 @ 25# ← Elbows on bench

Leg Curl on 35cm Ball
3x10

Giantset:
Single Leg Extension (right leg only)
2x4 @ 30# w/ 10 second hold at top
4 @ 40# w/ 10 second hold at top

Leg Extension (both legs)
2x10 @ 90#
10 @ 100#

Single Leg Extension (right leg only)
2x10 @ 10#
10 @ 20#




…DIET…

1421 calories 37F / 112C / 158P
*Calories includes supplements



…BLADDER BUSTIN’…
24oz coffee
16oz green tea
174oz H2O



…SUPPLEMENTS…

4 Solgar Prenatal Nutrients (B/L/D)
200mg Omega-3 Plus GLA (B/L/D)
500mg Vitamin C (B/L/D)
300mg ALA (B/L)
1g CLA (B/L/D)
Digestive Enzyme + Probiotic (B/L/D)
5g Glutamine (b4 bed)

2g L-Carnitine + 1 Spirodex (pre-morning cardio)
5g Creatine 5g +10g Xtend (intra-workout)
2g L-Carnitine (pre-evening cardio)



…SLEEP…

3:30 hours @ 71% efficiency

[megdaig]

11 WEEKS OUT



…WEIGHT…

147.8#



…CARDIO…

NO CARDIO…All I have been instructed to do is to rest and eat today.



…MET CON…

ROUND 1, REPEAT 4 TIMES:
KB Lateral Jumps
30 reps with 15# KB

Battle Rope Alternating Arms
60 reps

Sled Push
60 yards in the rain with 50# added

Push-ups on 35cm Ball
15 reps

Resistance Band Flyes
40 reps

Wide-Grip Pull-up Hold, Elbows@ 90 Degrees
30 seconds


ROUND 2, REPEAT 4 TIMES:
Medicine Ball Slams
30 reps w/ 15# ball

Static Hold in Push-up Position on Bosu Ball
30 seconds

Walk-Outs
15 reps forward
15 reps backward

These are done from a push-up position with “moving men” type slippers under foot….you drag yourself forward with your arms, and bush backward for the reverse.

DB Squats
25 reps w/ 20# DBs

TRX Push-ups
15 reps

Resistance Band Tricep Pushdown
40 reps

Box Jumps w/ 30# Vest
15 reps



…DIET…

Same. Had orange roughy for the first time ever…and plain Jane, no seasonings, just baked in the oven for 15 minutes and it’s delish.

1329 calories 35F / 99C / 153P
*Calories includes supplements



…BLADDER BUSTIN’…
8oz coffee so far, kind of craving more
H2O shooting for 100 ounces. Tough for me to remember to drink water on the weekends.



…SUPPLEMENTS…

4 Solgar Prenatal Nutrients (B/L/D)
200mg Omega-3 Plus GLA (B/L/D)
500mg Vitamin C (B/L/D)
300mg ALA (B/L)
1g CLA (B/L/D)
Digestive Enzyme + Probiotic (B/L/D)
5g Glutamine (b4 bed)

5g Creatine 5g +10g Xtend (intra-workout)



…SLEEP…

5:56 hours @ 80% efficiency



…BODY MEDIA DATA…

Coach wants me to start wearing it again, see where I’m at. So starting tomorrow we will begin to see how accurate this thing is for cutting. I suppose if this thing shows my metabolism is still cranked I'll get more food since we don't want me as lean as last time

[megdaig]

WEEK 11 SUMMARY

This first week was only 5 days, Tuesday thru Saturday, since I started on the 1st.


…WEIGHT…

Dropped 4.8# this week (another 0.8 last night too!). My take is that I was holding on to nearly 5 pounds of water based on the data so I suspect that all losses this week were only water.



…CARDIO…

Averaged 40 minutes of cardio daily with having Saturday off. That’s right in line with how much I did over prep last time so feeling good about that.



…DIET…

100% on plan for the diet. Weekly average…

1379 calories 35F / 105C / 154P
*Calories includes supplements



…SLEEP…

Averaged about 5 hours a night of sleep. Still working on that. I did get 9.5 hours last night



…PROGRESS PHOTOS…

[megdaig]

10 WEEKS OUT



…WEIGHT…

147.0#



…CARDIO…

AM Cardio: 30 minutes treadmill, 10% incline, between 3.0 and 3.5 mph
PM Cardio: 20 minutes treadmill, 10% incline, 3 mph



…BACK & ARMS…

Assisted Wide Grip Pullup
15 @ #12
10 @ #10
2x10 @ #8


Superset:
Straight BB Curls
Rd 1: 10 @ 40#
Rd 2, 3: 8 @ 40#

Seated DB Hammer Curl
Rd 1: 10 @ 15#
Rd 2, 3: 8 @ 15#


Cable Rope Tricep Pushdown
Rd 1, 2: 20 @ 60#
Rd 3, 4: 10 @ 60# drop to 10 @ 40#
Rd 5: Stack run…5 reps @ 60# / 50# / 40# / 30# / 20# then 20 reps @ 10#

Machine Preacher Curls
10 @ 40#
3x10 @ 50#


Superset:
EZ-Bar Skull Crushers
Rd 1 thru 3: 10 @ 25# (assuming bar weighs 15#)

Bench Dips
Rd 1 thru 3: 15 reps



…DIET…

1411 calories 36F / 107C / 155P
*Calories includes supplements



…BLADDER BUSTIN’…
16oz coffee
154oz H2O so far



…SUPPLEMENTS…

4 Solgar Prenatal Nutrients (B/L/D)
200mg Omega-3 Plus GLA (B/L/D)
500mg Vitamin C (B/L/D)
300mg ALA (B/L)
1g CLA (B/L/D)
Digestive Enzyme + Probiotic (B/L/D)
5g Glutamine (b4 bed)

2g L-Carnitine + 1 Spirodex (pre-morning cardio)
2g L-Carnitine (pre-workout/evening cardio)
5g Creatine 5g +10g Xtend (intra-workout)



…BODY MEDIA DATA…

Sleep: 9:55 hours @ 74% efficiency
Calories Burned: 2581

[megdaig]

10 WEEKS OUT



…WEIGHT…

147.4#



…CARDIO…

AM Cardio: 30 minutes treadmill, 10% incline, between 3.0 and 3.5 mph
PM Cardio: 20 minutes treadmill, 10% incline, 3 mph



…SHOULDERS…

Superset:
Smith Machine BB Military Press
Rd 1: 20 @ 65#
Rd 2: 15 @ 75#
Rd 3: 10 @ 95#
Rd 4: 10 @ 105#
Rd 5: 8 @ 115#
Rd 6: 6 @ 115# drop to 8 @ 95#

Resistance Band Side Laterals (as fast as possible w/ constant tension)
Rd 1, 2: 30 reps
Rd 3 thru 6: as fast as possible for 20 seconds



Triset:
Single Arm Standing Military Press
Rd 1, 2: 10 @ 25#
Rd 3, 4: 10 @ 30#
Rd 5: 10 @ 35#

Resistance Band Front Raise
Rd 1, 2: 10 reps
Rd 3 thru 5: 15 reps
Resistance Band Standing Military Press
Rd 1 thru 5: 8 reps



Superset:
DB Side Lateral Raise + Pumpers/Pushing Technique Pyramid Set
Rd 1 thru 3: 10 @ 5# / 10 @ 10# / 20 @ 25# pushing / 10 @ 10# / 10 @ 5#

Medicine Ball Thrusters
Rd 1 thru 3: 20 reps with 15# ball



Superset:
Rear Delt on Pec Deck
Rd 1: 20 @ 40#
Rd 2 thru 4: 12 @ 70#
Rd 5: 12 @ 80#

Chest Supported BB Rear Delt Row
Rd 1 thru 5: 10 @ 60#



…DIET…

1449 calories 39F / 112C / 155P
*Calories includes supplements



…BLADDER BUSTIN’…
8oz coffee
8oz green tea
160oz H2O



…SUPPLEMENTS…

Vitamine Shoppe Nurti-100 Vitamins (Breakfast)
200mg Omega-3 Plus GLA (B/L/D)
500mg Vitamin C (B/L/D)
300mg ALA (B/L)
1g CLA (B/L/D)
Digestive Enzyme + Probiotic (B/L/D)
5g Glutamine (b4 bed)

2g L-Carnitine + 1 Spirodex (pre-morning cardio)
2g L-Carnitine (pre-workout/evening cardio)
5g Creatine 5g +10g Xtend (intra-workout)



…BODY MEDIA DATA…

Sleep: 4:00 hours @ 63% efficiency
Calories Burned: 2697

[megdaig]

10 WEEKS OUT



…WEIGHT…

147.4#



…CARDIO…

AM Cardio: 30 minutes stepmill, speed intervals, 10 minutes @ level 6, 20 minutes @ level 8
PM Cardio: 20 minutes treadmill, 10% incline, between 3 and 3.5 mph



…LIFTING…

Rest Day


…DIET…

1449 calories 39F / 112C / 155P
*Calories includes supplements



…BLADDER BUSTIN’…
16oz coffee
102oz H2O as of 9:30 PM



…SUPPLEMENTS…

Nurti-100 Vitamins (B)
200mg Omega-3 + GLA (B/L/D)
500mg Vitamin C (B/L/D)
300mg ALA (B/L)
1g CLA (B/L/D)
Digestive Enzyme + Probiotic (B/L/D)
5g Glutamine (b4 bed)

1 Spirodex (morning)
2g Infintie Labs Carnitine MTX (pre-morning cardio)
2g L-Carnitine (pre-workout/evening cardio)



…BODY MEDIA DATA…

Sleep: 4:19 hours @ 65% efficiency
Calories Burned: TBD...currently at 2000+

[Luvdogs]

Lookin' good in here! 10 weeks All of the sudden, that doesn't sound far off. Do you know if they do a video cast of the Phil Heath Classic?

[megdaig]

Lookin' good in here! 10 weeks All of the sudden, that doesn't sound far off. Do you know if they do a video cast of the Phil Heath Classic?

Yeah 10 weeks is close, but just getting started. Starting to see the 6-pack again so I'm right on plan

And I'll have to fin out about the live stream. That would be great! And I sure how to have a lot of friends in the crowd. It's been surprising how many are actually supportive and excited for me to do this.

[smiskell]

Yeah 10 weeks is close, but just getting started. Starting to see the 6-pack again so I'm right on plan

And I'll have to fin out about the live stream. That would be great! And I sure how to have a lot of friends in the crowd. It's been surprising how many are actually supportive and excited for me to do this.

I was also surprised that a lot of my friends want to go to my shows! When you competed before, did you have friends in the crowd? How did that make you feel, more or less nervous?

[megdaig]

I was also surprised that a lot of my friends want to go to my shows! When you competed before, did you have friends in the crowd? How did that make you feel, more or less nervous?

I had a few friends there, my boyfriend (of a few months at the time) and his buddy, and my posing coach (now prep coach) and competitors/friends made during our posing sessions, and a trainer from one of my gyms who was my biggest critic during my prep.

Having them there took away a lot of the nerves, especially when they yelled for/at me ("pop that azz!") and got the crowd yelling my number when the judges were taking too long to decide the last of the first 5 call-outs. It was hard to not have a huge smile on my face after that. I will say it is tough putting on a genuine and toothy grin when you are nervous as fawk!

[megdaig]

10 WEEKS OUT



…WEIGHT…

147.4#

I have promised abz by Sunday....



…CARDIO…

AM Cardio: 30 minutes treadmill, 10% incline, between 3.3 and 3.7 mph
PM Cardio: 20 minutes treadmill, 10% incline, between 3 and 3.8 mph



…BACK…

Wide Neutral Grip Lat Pulldown
15 @ 65# drop to 12 @ 80#
10 @ 80#
10 @ 95#
15 @ 80#
10 @ 95# drop to 15 @ 80#


Superset:
One Arm DB Row
Rd 1 thru 3: 12 @ 30#
Rd 4: 12 @ 35#
Rd 5: 12 @ 40#

Seated Resistance Band (purple) Rows
Rd 1: Skipped
Rd 2: 20 reps
Rd 3 thru 5: 30 reps


Wide Grip Lat Pulldown (deep squeeze in lats all the way through motion)
20 @ 90#
2x10 @ 90#
2x10 @ 100


Dead Lift (strict 30 second rest between sets)
Rd 1: 15 @ 95#
Rd 2 thru 6: 12 @ 135#



…DIET…

1449 calories 39F / 112C / 155P
*Calories includes supplements



…BLADDER BUSTIN’…
16oz coffee
130oz H2O so far

The water cooler at work is kaput…have to walk up two flights of stairs to get water…extra cardio



…SUPPLEMENTS…

Nutri-100 Multivitamin (B)
200mg Omega-3 Plus GLA (B/L/D)
500mg Vitamin C (B/L/D)
300mg ALA (B/L)
1g CLA (B/L/D)
Digestive Enzyme + Probiotic (B/L/D)
5g Glutamine (B4 bed)
1.2g Lecithin (B4 bed)

2g L-Carnitine + 1 Spirodex (pre-morning cardio)
5g Creatine 5g +10g Xtend (intra-workout)



…SLEEP…

3:57 hours @ 76% efficiency

[megdaig]

Ahhh the most stressful part of prep....chosing and acquiring a suit...so I am starting early this time.

Since I have decided to really get into competing for the long haul I am getting my own suit made this year. I was originally going to work with the lady here locally (same one I rented my suit from last summer) but she will not be returning appointment schedule calls until the 14th and I would like to know for sure, well before then, that I will have a spot on the list for a suit...so I am going on-line for a backup plan. I shipped off my order information and size to Vizion Couture and I am having a version of this awesomeness created...

[smiskell]

Ahhh the most stressful part of prep....chosing and acquiring a suit...so I am starting early this time.

Since I have decided to really get into competing for the long haul I am getting my own suit made this year. I was originally going to work with the lady here locally (same one I rented my suit from last summer) but she will not be returning appointment schedule calls until the 14th and I would like to know for sure, well before then, that I will have a spot on the list for a suit...so I am going on-line for a backup plan. I shipped off my order information and size to Vizion Couture and I am having a version of this awesomeness created...

The same thing is happening to me! The local lady I wanted to use is not returning my call! I don't want to wait for her and then have to rush order another suit online. I am going to call "sewn under the sun" and suitsyouswimwear to see if they can send me swatches so I can quickly decide on a color. What made you decide on Vizion Couture? Have you had any good/bad experiences with other websites? Good luck, I hope we both have good online buying experiences.

[megdaig]

The same thing is happening to me! The local lady I wanted to use is not returning my call! I don't want to wait for her and then have to rush order another suit online. I am going to call "sewn under the sun" and suitsyouswimwear to see if they can send me swatches so I can quickly decide on a color. What made you decide on Vizion Couture? Have you had any good/bad experiences with other websites? Good luck, I hope we both have good online buying experiences.

I've only rented a suit and it was about 6 weeks before the show so the pickings were slim.

I've never worked with anyone online but take comfort in knowing that pretty much any suit will work a long as the cup size is correct. Once you are glued in that suit isn't going anywhere.

I chose Vizion Couture based on pictures and the fact that I fell in love with that suit (totally not the color I was looking for). I sent a deposit in to them late Sunday and they got back to me yesterday...and will inform me of when they begin work on my suit so that is comforting that I won't be kept in the dark an will have an idea on when I can expect to receive it. Right now they promise 2 to 3 weeks ahead of your show if given 6 weeks notification.

[megdaig]

10 WEEKS OUT



…WEIGHT…

147.4#

Stuck for a few days but dropped this morning to 146.6#. I think the chocolate cake last night helped



…CARDIO…

AM Cardio: 30 minutes traedmill, 10%, 3 to 3.3 mph
PM Cardio: 20 minutes treadmill, 10% incline, 3.5 mph



…CHEST & SHOULDERS…

Incline DB Bench Press
15 @ 30#
2x10 @ 40#
2x8 @ 45#
10 @ 40#

Totally FAILED trying to get the 45#ers up. It took me 4 tries on that first set to even get the DBs up….and many more on set #3 which didn’t end up happening.


BW Dips
8
2x6 w/ 5 second hold at bottom stretch

Standing Cable Crossover
2x8 @ 12.5# each side
2 stack runs: 5 @ 12.5# / 5 @ 10# / 5 @ 7.5# / 10 @ 5#


Triset:
DB Side Lateral Raise
2x10 @ 8# <-- single arm with non-working arm held out at parallel
15 @ 8# <-- both arms

Plate Front Raise / “Drive the Bus”
3x12 @ 25#

Windmill Kicks Off Bench
3x20 reps


Face Pulls
3x12 @ 100#

Single Arm Rear Delt on Pec Deck
2x10 @ 75#


…DIET…

I’m on the safety leadership team for my department at work and twice a year we go out for a nice lunch, so today was Morton’s Steakhouse with a freebie half day off. And since work was footing the bill, of course I have to order dessert. My original intention was to surprise the BF with it before he went in to work, so I swung by and woke him up after lunch and made him eat it right then and there, I was going to have just two bites but said screw it and ate half Yum!

Breakfast: The usual 5 egg whites, WW tortilla, and salsa
Lunch: Chopped salad, 6 oz. filet, 6 jumbo steamed asparagus, ½ slice chocolate cake
Dinner: 5 oz. ground turkey, 1.4 oz. tilapia (all that was left from the weekly stash), 1.3 oz. green beans (also leftovers)
1549 calories 64F / 91C / 140P
*Calories includes supplements



…BLADDER BUSTIN’…
24oz coffee
177oz H2O



…SUPPLEMENTS…

Nurti-100 Vitamins (B)
200mg Omega-3 + GLA (B/D)
500mg Vitamin C (B/D)
300mg ALA (B/D)
1g CLA (B/D)
Digestive Enzyme + Probiotic (B/D)
5g Glutamine (b4 bed)

1 Spirodex (morning)
2g Infintie Labs Carnitine MTX (pre-morning cardio)
2g L-Carnitine (pre-workout/evening cardio)
5g Creatine +10g Xtend (intra-workout)



…BODY MEDIA DATA…

Sleep: 5:15 hours
Calories Burned: 2625

[Ccm644]

I like the way your log is set out

Well done so far
10 weeks will no doubt fly by

Keep the hard work going