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  1. #1
    Registered User Chinchi07's Avatar
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    2013 Contest Prep Journal- Figure (1st show)

    I plan to use this journal to track my progress and journey to my 1st figure show in 2013. Waiting to get my new diet plan and workouts from coach to get started. In the meantime following a clean diet and hitting the gym hard. I have already ordered my shoes to start breaking them in and also for posing practice, which start the 1st week of January. SUPER nervous and excited
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  2. #2
    I'm psycho Crazymix's Avatar
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    Originally Posted by Chinchi07 View Post
    I plan to use this journal to track my progress and journey to my 1st figure show in 2013. Waiting to get my new diet plan and workouts from coach to get started. In the meantime following a clean diet and hitting the gym hard. I have already ordered my shoes to start breaking them in and also for posing practice, which start the 1st week of January. SUPER nervous and excited
    1st!

    GOOD LUCK! It should be a breeze
    ***Los Angeles MISC Crew***



    Many of life's failures are people who did not realize how close they were to success when they gave up.

    "It is far more impressive when others discover your good qualities without your help."
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  3. #3
    Registered User kimmypoohx3's Avatar
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    Originally Posted by Chinchi07 View Post
    I plan to use this journal to track my progress and journey to my 1st figure show in 2013. Waiting to get my new diet plan and workouts from coach to get started. In the meantime following a clean diet and hitting the gym hard. I have already ordered my shoes to start breaking them in and also for posing practice, which start the 1st week of January. SUPER nervous and excited
    first show! congrats!! get ready for a CRAZY ride, and you'll be addicted. lol
    researcher . bodybuilder . MS in biochemistry . metabolic biology doctoral student
    work smarter, not harder
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  4. #4
    Registered User Chinchi07's Avatar
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    Originally Posted by kimmypoohx3 View Post
    first show! congrats!! get ready for a CRAZY ride, and you'll be addicted. lol
    Thanks! Kimmy... I think I will be addicted still super nervous! Good luck with your training!

    Originally Posted by Crazymix View Post
    1st!

    GOOD LUCK! It should be a breeze
    Thanks! Crazymix I sure hope so!
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  5. #5
    Registered User Emekaokammor's Avatar
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    Awesome! Congrats on your commitment!
    Emeka "The MenAce" Okammor - Team Simple Fitness (TSF)

    Ronnie Coleman Signature Series V.I.P. Athlete

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  6. #6
    Registered User Chinchi07's Avatar
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    Originally Posted by Emekaokammor View Post
    Awesome! Congrats on your commitment!
    Thanks!! looking forward to the challenge and the journey
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  7. #7
    Registered User Chinchi07's Avatar
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    Heard back from my coach on what my macros need to be. I do not have to start sending him my daily journal until Junuary 2nd but I will start following his diet ASAP so that I am used to the tracking and the format for the log. So ready to get started!!!
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  8. #8
    Registered User Chinchi07's Avatar
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    I am starting to realize why people fail their new years resolutions. They are totally unrealistic!!! They go from eating everything and anything in front of them to a restricted diet. This week my Contest Prep coach provided me with my macros which are around 163 Protein, 73 Carbs, 45 Fat, I looked up the macros for the diet I was given by my old coach and found that I was WAY over on fat and carbs and too low on protein. This week I been cutting back the Carbs and Fat while increasing my protein, and my body has definetly felt it! I have been hungry, slight headache, not feeling 100%. Finally today I am starting to feel that my body is adjusting to the new macros which is great. I am glad I got started early and I am letting my body ease into the changes otherwise I think I may have doubted myself on whether I could really do this or not.

    Lesson Learned: Start your contest prep EARLY!!! Start cutting foods out slowly to let your body adjust to the new nutrition plan.
    Last edited by Chinchi07; 12-21-2012 at 11:01 AM.
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  9. #9
    Registered User Chinchi07's Avatar
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    It was actually Back and Biceps for me tonite. This is what I did..

    Warmed up with a few sets of Assisted Pull ups

    Lat Pulldown (wide grip) 10x55, 10x60, 8x65, 5x70
    Reverse Grip Pulldowns 10x60,10x65,8x70,6x75
    Bent Over DB Rows 12x20,10x20,10x20
    Stiff Leg Barbell Deadlifts 15x45, 10x55,10x55
    Hyperextsions 3 sets of 10 reps

    Superset
    Barbell Curls 12x25,12x25,12x25
    Hammer Curls 12x10,10x10, 6x10

    First day back after a few days off. I need to continue to push myself and go heavier!!

    Will be on my diet 100% tomorrow as I need to start sending it to my coach daily starting Jan 2nd. Looking forward to cutting some fat
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  10. #10
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    in for 1st show!!!
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  11. #11
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    Originally Posted by Chinchi07 View Post
    I am starting to realize why people fail their new years resolutions. They are totally unrealistic!!! They go from eating everything and anything in front of them to a restricted diet. This week my Contest Prep coach provided me with my macros which are around 163 Protein, 73 Carbs, 45 Fat, I looked up the macros for the diet I was given by my old coach and found that I was WAY over on fat and carbs and too low on protein. This week I been cutting back the Carbs and Fat while increasing my protein, and my body has definetly felt it! I have been hungry, slight headache, not feeling 100%. Finally today I am starting to feel that my body is adjusting to the new macros which is great. I am glad I got started early and I am letting my body ease into the changes otherwise I think I may have doubted myself on whether I could really do this or not.

    Lesson Learned: Start your contest prep EARLY!!! Start cutting foods out slowly to let your body adjust to the new nutrition plan.
    You have not mentioned when is your planned competition but I guess still quite way away and if your coach starting you on 1350kcals with 73g of carbs already, you will have very little movement when you stall out and you will. Which means you'll end up with some silly 1000kcals a day, close to zero carbs and twice a day cardio - not a way to go. Just my 0.02 cents.

    Good luck.
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  12. #12
    Registered User Chinchi07's Avatar
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    Originally Posted by coconuttree2009 View Post
    You have not mentioned when is your planned competition but I guess still quite way away and if your coach starting you on 1350kcals with 73g of carbs already, you will have very little movement when you stall out and you will. Which means you'll end up with some silly 1000kcals a day, close to zero carbs and twice a day cardio - not a way to go. Just my 0.02 cents.

    Good luck.
    Thanks for your comment. I am looking at a show in June. I have about 30 lbs to lose which is probably why he starting me at that level already. I am sure I will stall at some point will just need to see what happens. I doubt that he will put me at zero carbs just because he doesn't follow that type of method. I can't go on a Ketogenic diet as I am prone to kidney stones and that will for sure mess me up. I will post my progress and any changes in macros.
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  13. #13
    Registered User Chinchi07's Avatar
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    Today's Workout


    LOWER BODY

    Warmed up with some squats very low weight.

    Squats 12x115, 12x135, 12x155
    Leg Extensions 12x70, 12x90, 12x100
    Leg Press (feet high on platform to target glutes) 12x90,12x180,12x270
    Lunges 3 sets of 20

    At this point I had to stop because I was feeling pretty dizzy and naseaous. I went home and had something to eat. I had breakfast before I went to the gym but I think I waited too long and we also had to shovel snow before we went.

    I went back in the afternoon to finish up

    Warmed up with deadlifts

    Stiff legged Deadlifts 10X55, 10x65, 10x75
    Laying Leg Curls 10X70,10x80,10x90
    Seated Calves 12x76, 12x86, 12x86
    Standing Calves 12x80, 12x90, 12x90

    Feeling pretty good!
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  14. #14
    Registered User Chinchi07's Avatar
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    My legs are STILL sore from my workout on Saturday. Thank God for Bengay!

    Today's workout targeted Chest/Delts/Triceps

    I warmed up with 10 minutes on the treadmill and a warm up set.


    Bench Press 8X65,8x70,6x95
    Incline Bench Press 10X55,10X65,8X70
    Pec Deck Fly 15X30,15X35,13X40
    DB shoulder Press 8x20,8x20,7x25
    Upright Row 10X30,10X40,8X40
    DB Lateral Raises 12x12,12x12,10x12
    Close Grip Press 8x45,8x55,5x65
    DB Overhead Tricep Ext 12x15,10x20,10x25
    Tricep Pushdown (V-bar) 12x30,12x30,11x30

    Feeling pretty good today. Joined the BB.com 12 week transformation challenge, was unhappy with my pics, but this is good motivation to start the year and really kick some a$#. I have to focus 100% on the diet to get rid of some of this fat. I start sending my food log to my coach tonite so the extra accountability will help me to stay on track. I LOVE food! but not more than wanting to achieve my goal.

    Happy New Year Everyone!! 2013 will be EPIC!
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  15. #15
    Registered User Chinchi07's Avatar
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    Schedule been super busy but I am killing my works and my diet.

    I am still following the same macros 73 carbs/45 fat/163 Protein and I am down about 6 lbs so far. I starting drinking a "super shake" a day to help me get in some extra vegetables and I really it, I find it a lot easier than having to eat more broccoli. The shake is very simple

    100g broccoli
    30g Kale... never had kale before and amazed at all the nutritional benefits of having it!
    140g Frozen strawberries

    I also tried a shake with cucumbers-kale and pineapple and it was pretty good too.

    Getting measured this weekend so hopefully some good changes to report. Will be posting today's workout later tonite! Keep training hard
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  16. #16
    Registered User Chinchi07's Avatar
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    Ok I am back on here!

    My workouts have been going pretty good. Weights going up and seeing some improvement. My diet is going really good. Looking forward to measurements this weekend.

    Today I worked Chest/Delts/Triceps

    Bench Press 8x70,7x85,6x95
    Incline press 10x60,9x65,7x70
    Pec Deck Fly 15x25,12x25,10x25
    DB Shoulder Press 9x15,8x20,6x25
    Barbell Upright Rows 15x35,12x35,10x45
    DB Lateral Raises 12x10,12x10,12x10
    V-Bar Pull Down 12x50,10x60,10x70
    Rope Pull Down 8x45,10x40,10x40

    Keep training hard everyone!
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  17. #17
    Registered User henolen's Avatar
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    yay!! glad you are doing this so I can follow along!! Glad I got on here and looked your stuff up!! I hadn't been on here in a while- seems like I have a million other things to do! Oh well, keep doing it!!


    Originally Posted by Chinchi07 View Post
    Ok I am back on here!

    My workouts have been going pretty good. Weights going up and seeing some improvement. My diet is going really good. Looking forward to measurements this weekend.

    Today I worked Chest/Delts/Triceps

    Bench Press 8x70,7x85,6x95
    Incline press 10x60,9x65,7x70
    Pec Deck Fly 15x25,12x25,10x25
    DB Shoulder Press 9x15,8x20,6x25
    Barbell Upright Rows 15x35,12x35,10x45
    DB Lateral Raises 12x10,12x10,12x10
    V-Bar Pull Down 12x50,10x60,10x70
    Rope Pull Down 8x45,10x40,10x40

    Keep training hard everyone!
    Holly E. Nolen
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  18. #18
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    So on these shakes, are you adding almond milk or anything? And do you add any protein to it? I looked at your MFP, and how are you eating the 5 egg whites? I have a hard time just eating them scrambled...

    Originally Posted by Chinchi07 View Post
    Schedule been super busy but I am killing my works and my diet.

    I am still following the same macros 73 carbs/45 fat/163 Protein and I am down about 6 lbs so far. I starting drinking a "super shake" a day to help me get in some extra vegetables and I really it, I find it a lot easier than having to eat more broccoli. The shake is very simple

    100g broccoli
    30g Kale... never had kale before and amazed at all the nutritional benefits of having it!
    140g Frozen strawberries

    I also tried a shake with cucumbers-kale and pineapple and it was pretty good too.

    Getting measured this weekend so hopefully some good changes to report. Will be posting today's workout later tonite! Keep training hard
    Holly E. Nolen
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  19. #19
    Registered User Chinchi07's Avatar
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    Originally Posted by henolen View Post
    So on these shakes, are you adding almond milk or anything? And do you add any protein to it? I looked at your MFP, and how are you eating the 5 egg whites? I have a hard time just eating them scrambled...
    Hey Holly!! Thanks for following me. I do the shakes with just water and like them that way, but if your calories allow it you could make it more like a smoothie and use almond milk and add whey protein to it. The kale and the broccoli really can't be tasted in the shakes..

    My trick for all the eggs whites is having them with 1 or 2 real eggs... I use the all white 100% eggs whites and make those into a thin omelette with salt and pepper... I then cook two large omega eggs over easy so that the yolk is runny.. I put the eggs on top and break the yolks so that gives me some flavor... I also get the laughing cows light cheese and have one of those while I am eating all the eggs... Sometimes For extra protein I also mix some ground beef and instead scramble the eggs whites then place my egg on top and break it... Lol works for me
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    Registered User henolen's Avatar
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    no, sounds delicious, I LOVE runny eggs!

    Originally Posted by Chinchi07 View Post
    Hey Holly!! Thanks for following me. I do the shakes with just water and like them that way, but if your calories allow it you could make it more like a smoothie and use almond milk and add whey protein to it. The kale and the broccoli really can't be tasted in the shakes..

    My trick for all the eggs whites is having them with 1 or 2 real eggs... I use the all white 100% eggs whites and make those into a thin omelette with salt and pepper... I then cook two large omega eggs over easy so that the yolk is runny.. I put the eggs on top and break the yolks so that gives me some flavor... I also get the laughing cows light cheese and have one of those while I am eating all the eggs... Sometimes For extra protein I also mix some ground beef and instead scramble the eggs whites then place my egg on top and break it... Lol works for me
    Holly E. Nolen
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  21. #21
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    Awesome workout!

    Another great day at the gym! Diet PERFECT!!! It all my macros with triple 000


    I worked Back/Biceps/Hamstrings/glutes

    Lat Pulldowns (Wide Grip) 12x55,10x60,10x60,9x65
    Reverse Grip Pulldown 12x60,10x65,10x65,8x70
    Standing Row 15x52,11x62,12x62,10x67
    Hyperextensions 12xbodyweight, 10x10,10x10
    Deadlifts 12x75,10x85,8x95
    Laying Curls 12x70,10x80,8x90
    Stepups 2 sets of 30

    Superset
    Barbell Curls 12x25,9x35,8x35
    Hammer Curls 12x12,10x12,8x12


    Feeling really good everytime I go to the gym. Like having this split working out just 3 days a week rather than 6. I can really bring more intensity into my workouts because I am feeling rested and more powerful.
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    Wink Measurements update and Lower Body workout

    Today I got my 4 week measurements done and I was VERYYY happy to see all my measurements go in the right direction! My weight is down 7 lbs and my bf% down from 25% to 21% YAY!

    Yesterday's lower body workout.


    Sumo Squats 12x80 (warm up), 10x120,10x120,10x140
    Leg extensions 12x70,12x80,10x100
    Leg Press (feet high on platform) 10x180,10x180,10x230
    Laying Leg Curls 10x70,10x80,10x90
    Abductor Machine 20x100,20x100
    Deadlift 15x45 (warmup), 12x70,10x85,10x100
    Standing Calf raises 25x80,25x80,20x80
    Seated calf raises 25x76,25x76,25x76


    I am going to be focusing on my inner thights for the next few weeks when I workout lower body. My quads are looking pretty good but I am carrying some yucky fat in my innger thighs so I want to pay them some extra attention. I wil also be doing the Abductor Machine to target this area.
    For my leg press I am keeping my feet really high on the platform to target the glutes more. I will be also including some more glute exercises into my training.
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    Pushing foward

    Today I gave Pilated a try, it was pretty good and really enjoyed it. I will continue to do it every wednesday and hope to see some improvement on my core from it. We will see!!

    Diet is going GREAT! I love being able to track my macros and see how those foods affect my body.

    Keep training hard!
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    Doing great!! Keep it up!

    Originally Posted by Chinchi07 View Post
    Today I gave Pilated a try, it was pretty good and really enjoyed it. I will continue to do it every wednesday and hope to see some improvement on my core from it. We will see!!

    Diet is going GREAT! I love being able to track my macros and see how those foods affect my body.

    Keep training hard!
    Holly E. Nolen
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  25. #25
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    Didnt post my last workout from Saturday because I ended up going to my secondary gym and it was a sucky workout! My primary gym doesnt have 24 hour access so I had to go to my other one to get my workout in. I did my leg routine but the equipment there is just not the same!!

    My diet is still going great! sticking to my macros 100% everyday and starting to see the difference in the mirror. I am taking more progress pics to be able to compare and see how my body is changing.

    Posing practice yesterday was amazing! I am getting the poses down pretty good and feel pretty confident that I will be able to perform them flawlessly on stage.

    The saga continues!! 17 Weeks out...
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    Today was Pilates for me. Man did I get a good core workout!!! Tomorrow Back/Biceps..
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    The diet

    Just remember that diet is what will get those legs tighter not those adductor machines, no spot reduction! Just continue with your big moves n squat n lunges will works lots if muscle as well.


    Good luck w the show n use your time to b steady!
    Craig Yarnall, CSCS, CPT, WNBF Pro
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  28. #28
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    Originally Posted by Cytrainer913 View Post
    Just remember that diet is what will get those legs tighter not those adductor machines, no spot reduction! Just continue with your big moves n squat n lunges will works lots if muscle as well.


    Good luck w the show n use your time to b steady!
    Thanks for the tip!!! My diet is on point so far! Do you see a benefit of doing Sumo Squats instead to develop those inner leg muscles?
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    Box squats

    Try alternating these(box squats) w regular squats.

    Look up a you tube video w Louie Simmons. It's a full sit at parallel with an exaggerated wide stance w a little rock back n power out of the bottom by squeezing the cheeks n you will bring both your butt n adductors into the move.
    Craig Yarnall, CSCS, CPT, WNBF Pro
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    CSCS, CPT, WNBF Pro Cytrainer913's Avatar
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    Height n weight

    Where is your weight?

    How many weeks left?
    Craig Yarnall, CSCS, CPT, WNBF Pro
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