On the Road to Figure: Rachelily's Journal

[rachelily]

Hey everyone A bunch of you may know me already from my old bulking log but now it's time to cut! This is my first show, so undoubtedly I'll have a ton of questions so I figured a journal would be a good way to go.

I begin cutting: May 10th
Competition date: August 10th

I have been lifting non-seriously for about two years but started getting more dedicated last summer. I began bulking back in August of 2012, and am finally coming to the end of it after 10 months! Time to see what's under there.

So some starter info: I began my bulk around 132 pounds, body fat % unknown. I now weigh 150. I have 14 weeks to prep.

Here is the part where I need a little help:
-I bought a caliper and measured out my body fat %. Obviously I am not experienced in doing this, so there could have been a ton of user error. It measured me in at 27%, which feels pretty high (but again, I don't know much about this, so it could be true). I will post pictures in a few days so I can get some opinions on the ballpark accuracy of this, or you can peek at my gallery photos - I look roughly the same, a tad heavier now.
-Bikini body fat %, according to sources around this site, I'm finding to be between 12-15%. Saying that my 27% is right, is it realistic to get down to 15% in 14 weeks? I did some makeshift mathematics and figured I need to lose around 1.5 lbs a week to hit that goal. Let me know if this seems right or wrong, I am SUPER open to any helpful suggestions.

I'll be back in a few days (gotta go apartment hunting in a different city, next chapter of my life [job] begins in June) and then I'll be up and ready to go on posting updated post-bulk pics, measurements, before and after stuff, etc. But if anyone has any advice or suggestions for me regarding my timing/what I can accomplish in that time frame, please feel free to jump in!

CAN'T WAIT TO GET STARTED!! Sparkly royal blue bikini coming soon.

[rachelily]

I talked to my training mentor and redid my body fat %, and came in at 22%. Much better! This gives me 14 weeks to lose 7%, so .5% a week which is exactly where she wanted me. 12% if I end up moving a little faster. I weigh 146. I will be on a low-glycemic diet.

Pics and such coming in a few days

[rachelily]

Ok guys! Our trip ended up being short (found an apartment on the first day!) so here I am! Pics and measurements as promised.

First round of pics are pre-bulk, August 2012:






(check next post below for post-bulk pics, wasn't allowed to put more than 8 in this post!)

I noticed I mentioned having a 20 lb increase in the posts above, but I must have been thinking about PRIOR to bulking. A year ago (so a few months before the bulk began, like May or June 2012) I weighed around 128. I was lifting during the summer but not tracking.

Pre-bulk measurements:
BF%: unknown
Starting weight: 137
Bust: 33”
Waist: 28.75”
Hips: 38”
Thigh: 21.5”
Bicep (relaxed, flexed): 10”, 10.5”
Shoulders: 40"

Post-bulk measurements:
BF%: 22%
Ending weight: 147
Bust: 34.5"
Waist: 30.5"
Hips: 40.5"
Thigh: 22.5"
Bicep (relaxed, flexed): 11", 11.5"
Shoulders: 42.75"

I will be eating 1700-1900 cal a day to start, and doing cardio 3-5x a week. I am currently on a 4 day split which I do as 4 days on, 1 day off, repeat (legs, back/bi, chest/tri, shoulders/traps/abs) but am open to suggestions about what might be better.

Competition day is August 10th, and I am aiming for 15% BF but any lower would be great!

I have been advised by a friend who is a pro figure competitor to be on a low-glycemic diet.

Macros: (for 1800 calories)
Carbs: 158
Fat: 70
Protein: 135

If anyone has any suggestions for my calorie intake or split feel free to provide constructive criticism! I plan on taking weekly pictures and measurements (though week to week may not be that exciting!). As of right now, I guess it's safe to say I am just shy of 14 weeks out, 13 weeks on Saturday!

This is my first comp so feel free to help me try and navigate this weird world of stripper shoes and oompa loompa tans!

[rachelily]

Here are the post-bulk pics

And post-bulk, May 2013:

[rachelily]

I'm gonna try to do things in a daily summary format. I'll go back and add intake at the end of the day

LEGS

Squats:
45x10 (warmup)
115x10
135x10
135x10

SLDL:
115x10
115x10
115x10

Smith lunges:
115x10
115x10

Leg & calf press superset:
210x10 leg
210x10 calf
250x10 leg
250x10 calf
270x7 leg
270x10 calf

Extension:
130x12
130x10
110x10

Abductor:
110x10
110x10
110x10

--

INTAKE
Calories: 2002 (a bit high for today)
Carbs: 150
Fat:89
Protein: 131

And just for fun a pic of dinner. Basmati rice and an egg with lemon/dill pollock and kale.

[rachelily]

Ok! Day 2.

BACK/BI

Chin-ups:
70x10
70x10
70x10

Lat pulldown:
70x12
80x12
90x10

Cable row:
110x12
120x12
120x12
120x12

DB curl: pain in my right wrist for some reason, been noticing this lately
20x10
20x10
20x10

DB lat extension:
35x12
35x12
35x12

INTAKE

Calories: 1827 (mentor is saying up this a bit to start, so I transition more slowly. So starting tomorrow I'll be around 2000-2100
Carbs: 157
Fat: 78
Protein: 128

And a fun flexing pic from the gym earlier



Also found out we are going out to lunch Saturday for Mother's Day, which is the perfect timing for my first (moderate) cheat meal! Pretty excited. Daydreaming about steak or lamb and something sweet!

[megdaig]

I'm in on this!

[rachelily]

I'm in on this!

AWESOME so glad to have you here!!

[rachelily]

CHEST/TRI

DB BP:
30x10
30x10
30x10

DB incline BP: (I can usually do 30 lb DBs on these, but for whatever reason, I couldn't seem to lift those today! I also experience collarbone pain frequently with presses and flyes - thoughts?)
25x10
25x10
25x10

Cable triceps extension:
70x12
70x12
80x12

DB triceps extension:
20x12
20x12
20x12

Fly machine:
70x12
70x12
70x12

Standing obliques with plates:
35x15
35x15
35x15

Cardio:
Arc trainer - 20 minutes

INTAKE

Calories: 1877
Carbs: 153
Fat: 76
Protein: 134

Learned how to use a real grill today so I grilled up a ton of chicken breasts for the next few days. I haven't had chocolate in a week (just figured that out today) and I'm amazed I'm not craving all sorts of things yet - I guess the motivation is up 110% since this is the real deal now! Trying to up my water intake.

[rachelily]

Tomorrow is a weigh-in day

SHOULDERS/TRAPS

Arnolds:
20x10
20x10
20x8

Lateral raises:
15x10
15x12
15x10

Rear delt raises:
20x12
20x12
20x12

Shrug with plates:
45x12
45x12
45x12

Military press:
30x10
40x10
40x10

Cable delt raise:
20x10
20x10
20x10

**Gonna challenge myself to start ignoring the number of reps and just push for what I can - I seem to stop at 10 or 12 cause it's a nice round number, even if I can do more. And if I can do more, the weight goes up!

INTAKE

Calories: 1851
Carbs: 131
Fat: 85
Protein: 147

Feeing good today Adjusting to the lower calorie life. On a side note, I ordered some swatches for reupholstering a chair and a couch and I'm pretty excited! One of the chair is all ripped up in the other room .. I just need the fabric to finish it now.

[rachelily]

Alright, officially 13 weeks out now!

Weight: 142.8 (down about 5 pounds - I'm sure this is pretty much all water weight but I'll keep an eye on my cals and make sure I'm not losing to fast in the next week or two)
BF%: not too sure .. had a terrible time reading it this morning. The calipers wouldn't grab onto anything so I ended up either pinching too little or a bit of muscle, since it read 25% today!
Bust: 34.5"
Waist: 30" (down 1/2")
Hips: 40" (down 1/2"
Thigh: 22.5"
Bicep (relaxed, flexed): 11", 11.5"
Shoulders: 42.5" (down 1/4")



Obviously I'm terrible at posing, posing classes coming soon

If anyone has any insight about whether or not I may be losing too fast, I'd love to hear!

Mother's Day today - cheat meal is lunch out with the family

[rachelily]

Yesterday was my cheat meal day, and my rest day, so not much to report Cheat meal for Mother's Day was a crab cake with pineapple salsa, a salad with grilled chicken/bleu cheese/sauteed apples/candied pecans/apple cider vinagrette, and a skinny slice of chocolate cake

[rachelily]

LEGS

Squat:
130x10
130x10
130x10
Strangely much harder than last week.

Smith SLDL:
120x12
120x12
120x12

Smith lunge:
120x10
120x10

Seated calf raise:
90x12
90x13
90x14
This version of the machine had a pole that "stopped" the weighted portion of the machine from touching the ground when not in use - I forgot to put it back every time, hence the increasing reps as I struggled to get it back up again and stick it back to be done! lol

Extensions:
130x13
130x12
130x12

Decline crunches:
3 sets of 15

INTAKE

Calories: 1883
Carbs: 169
Fats: 88
Protein: 156

Surprisingly not having much trouble eating on a cut yet, but I suppose this is hardly a cut so far.. wait til later I suppose and then I'll be unhappy! But I'm glad I seem to be adjusting just fine. With some water weight gone I already feel a little better in my once-too-tight clothing.

[tahinilove]

I'm in! Excited to see your progress!

[rachelily]

I'm in! Excited to see your progress!

Hey girl!! Me too! Happy you're here!

[rachelily]

BACK/BI

Chin-up:
70x13
70x10
70x8

Lat pulldown:
80x11
80x12
80x10

DB lat extension:
35x13
35x12
35x12

BB row:
55x12
65x12
75x12

Cable curl:
45x12
50x12
55x12

Cable row:
120x12
120x10
120x10

INTAKE

Calories: 1796
Carbs: 160
Fat: 96
Protein: 116

Fat was too high and protein too low today. It's tough to eat at home right now - I move out and start my job in a few weeks (just graduated) so I'm living with family for now. I ate ALL the greek yogurt and cottage cheese in about 3 days!

[megdaig]

Alright, officially 13 weeks out now!

......

Mother's Day today - cheat meal is lunch out with the family

Being your first rodeo I wouldn't worry about losing too quickly. It'll be better to get there early and coast in to ensure that you're on the mark when you step on stage.

For my first show I was ready at a month out and, with the new coach, we lightened up on the dieting for the second show and it was a much easier cut the second time around. So I use the first time as proof that I can do what it takes to get where I need but that I don't have to go so hard if I don't want to.

[rachelily]

Being your first rodeo I wouldn't worry about losing too quickly. It'll be better to get there early and coast in to ensure that you're on the mark when you step on stage.

For my first show I was ready at a month out and, with the new coach, we lightened up on the dieting for the second show and it was a much easier cut the second time around. So I use the first time as proof that I can do what it takes to get where I need but that I don't have to go so hard if I don't want to.

Oh I'm glad to hear this! This whole thing will definitely be a huge learning experience for me - making next time that much easier It's also nice to imagine that future dieting won't be as difficult. I hope I can use it as proof as well

[rachelily]

CHEST/TRI

DB BP:
30x12
30x12
30x11

Incline DB BP:
30x12
30x10
(collarbone pain here again)

Cable tri extension:
80x13
90x12
90x12

Cable flye:
60x12
70x12
80x12

DB kickback:
25x12
20x12
20x12

Tri pushdown:
40x12
50x13
50x12

10 mins on crossramp
1 mile walking on treadmill

INTAKE

Calories: 1863
Carbs: 106 (low!!)
Fat: 83
Protein: 128

Weird food day. Ate a sugar cookie, a couple french fries, and a random smoked rib. Went out to dinner and my dad wouldn't let me get away without the latter two. Sometimes they are great about understanding, and sometimes not so much. I'm not going to worry about it though.

[rachelily]

A day late

SHOULDERS

Arnolds:
20x10
20x10
20x8
(Collarbone pain popped up here again. ?)

Front raise (arms together):
20x12
20x12
20x12

Smith BB shrug:
105x12
105x12
105x12

DB pushers:
25x12
30x12
30x12

DB rear delts:
25x12
25x12
25x12

Cable delt raises:
40x12
40x12
45x12

INTAKE

Calories: 1731
Carbs: 164
Fat: 70
Protein: 123

**Question!!** I am taking my last ever family vacation before I sell my soul to the working world, and we will be going to New Orleans June 6-11, so about a week. I will be 9 weeks out during that week. Does anyone have any advice for how I should handle my vacation? Should I just enjoy it but not go overboard? Train really hard the weeks leading up to it? Or after? Most hotels have a gym so I should have access to some sort of cardio machine and possibly limited weights (though those are harder to come by in hotel fitness centers). I'm pretty good at eyeballing portions and will make sure to eat a good amount of protein at every meal, and I typically choose healthy foods anyway.

I appreciate any insight!

[rachelily]

Look what arrived today..

[flyfreefit]

Subbed!

I started my 12 week cut a few days ago, so I can offer support / share your pain through the process!
I also weigh about the same/same BF% (although I'm much, much shorter), so maybe we can compare?

Currently doing 1500 kcal/day but no cardio.

Enjoying it so far, HBU?

[rachelily]

Subbed!

I started my 12 week cut a few days ago, so I can offer support / share your pain through the process!
I also weigh about the same/same BF% (although I'm much, much shorter), so maybe we can compare?

Currently doing 1500 kcal/day but no cardio.

Enjoying it so far, HBU?

Yes!! That'll be awesome to have someone to talk to during this whole process Do you have a journal? What/when/where is your comp?

I hate cardio haha.. trying to do it at least 2x a week for now!

I'm really enjoying it too This part is what I like to think of as the "big reveal" .. I can't wait to see what we end up looking like! Is this your first comp? You look FANTASTIC in your profile picture!!

[rachelily]

Does anyone know how I make stuff in color?

REST DAY
aka not much exciting stuff happened today!

INTAKE

Calories: 1799
Carbs: 199
Fat: 72
Protein: 123

I'll be super curious to see what I weigh in at Saturday morning, now that the giant water weight fall-off has occurred. It will give me a better idea about my calorie intake and if anything needs adjusting. I do not feel leaner this week! :P

But I filled out my contest application today! A bit confused about what to sign up for - as my first comp, do I sign up for Women's Novice? How do they know I'm bikini then? Do I also sign up for Women's Bikini, or is that the "big leagues" and I'd be out of place? I'm guessing I just do novice, and I emailed the people running it too just in case. I'd hate to mess up on the easiest part of the whole darn thing

Next step: ordering the bikini! Here is what I am going to order, with a half-pucker back:



in *~*~royal blue glitter velvet*~*~*



Originally wanted the navy glitter velvet, since navy is "my color", but was afraid it'd look like black onstage. This'll be perfect!

Waiting for the shoes in the mail, and then time for the painful breaking in process

EXCITED!!!!!!!!! It all feels so "hurry up and wait" though .. I love to plan out EVERYTHING ahead of time and get everything ready and assembled so these next 12 weeks you'll probably find me sitting in my bed with bikinis and shoes and bracelets and glitter surrounding me and nowhere to go.. til August 10th. Buh.

[Vicque]

Subbed! I'm about the same height (Navy measured me at 5'10, cause they round up at the half inch), cutting too but from a heavier starting weight. Looking forward to seeing your progress!

[flyfreefit]

Yes!! That'll be awesome to have someone to talk to during this whole process Do you have a journal? What/when/where is your comp?

I hate cardio haha.. trying to do it at least 2x a week for now!

I'm really enjoying it too This part is what I like to think of as the "big reveal" .. I can't wait to see what we end up looking like! Is this your first comp? You look FANTASTIC in your profile picture!!

Thanks for the compliment! My journal is in my signature

I'm not signed up for a competition... just doing a "comp cut" to see what happens. I've never really been under 140lbs, so doing a strict extended cut is new for me. I've been at maintenance for over a year now. I'm also clueless about the whole process, and I don't feel comfortable jumping into it without any guidance.

But I am curious as to what I look like under this chub chub.

Where's your comp & what division?

[rachelily]

Subbed! I'm about the same height (Navy measured me at 5'10, cause they round up at the half inch), cutting too but from a heavier starting weight. Looking forward to seeing your progress!

Yay so glad to get more people in here cutting!! I'm technically 5' 9 3/4" ... every little bit counts right I can't wait to see your progress either!

Thanks for the compliment! My journal is in my signature

I'm not signed up for a competition... just doing a "comp cut" to see what happens. I've never really been under 140lbs, so doing a strict extended cut is new for me. I've been at maintenance for over a year now. I'm also clueless about the whole process, and I don't feel comfortable jumping into it without any guidance.

But I am curious as to what I look like under this chub chub.

Where's your comp & what division?

You're welcome! And subbed

That's probably a good idea I don't have a trainer so I might end up looking totally whack on stage but we will see, haha. At this point I've paid the fees and I'm just goin in blind. :P

NGA, and it's August 10th for the Steel Valley Classic Warren, Ohio. I'm moving to Columbus in a few short weeks so it'll only be about 2.5-3 hours from home, so not too bad! There was one right here in my hometown back in April but I was still in the thick of bulking haha

[rachelily]

SHOES CAME!!



Toe opening is huge though, more of a strap than a peep-toe. Ordering a peep-toe version to compare and see if it works better for me.

[flyfreefit]

Lower half looks good!

How are you learning your poses?

[rachelily]

Yesterday:

LEGS

Squats:
125x10
125x10

Leg press:
190x10
210x10
210x10

Sumo DLs:
115x12
125x12
130x10

SLDL:
115x12
115x12
115x12
Grip was better today.

Seated calf raise:
90x12
90x12
90x12

Extensions:
130x10
130x10
130x10

Single ham curls:
35x10
35x10
35x10
This machine is frustrating .. every seated ham curl I've used before had the padded bar that went across your lap/thighs. This one doesn't have that, and instead has a padded bar that goes under your knees and pushes on your shins. It makes it hard for me to stay in my seat at all!

INTAKE

Calories: 1580 (too low!)
Carbs: 68 (SO low, who am I?!)
Fat: 79
Protein: 133

Went to the movies and saw Iron Man 3 (I love any robot/machine related movie.. the nerd in me was happy) and passed up all the movie theater treats. Meant to pack some almonds and chocolate chips to snack on and totally forgot!