Vanessa's 100 Days 'Till the Stage Journal

dvsness · 07-19-2007, 09:55 AM

After some internal searching and general indecisiveness (which is par for the course if you know me), I've decided to log my prep for the Autumn shows here. It has been a long time since I've had my own thread and I miss the attention.

The shows I am prepping for are the NJ Gold's Classic in Pt Pleasant and the Eastern USA's in NYC.

For a little background, I competed in NPC Figure for the first time this Spring. I placed 7th in the NY Metropolitan in a field of 12 women (Class A). For that prep, I used a cyclical carbohydrate diet. I liked the diet and it yielded great results - hell, I was too hard! I was also too small, chose a one piece suit that was not flattering, and my baby fine hair fell quickly. I will have Colette Nelson there the whole show to make me pretty next time, though!

I was able to take some time since that show to eat and grow. Hopefully, when we cut the fat off this time, I'll have some legs waiting for me. I am trying a CKD diet as well this time. It is based on a diet Dave Palumbo did, tweaked to hit the calories and macros that I find more optimal for my size and desired fat loss. While I welcome random postings, questions and conversation, I will not be accepting challenging my diet. Many of you may think I have too much or not enough of whatever, but at this point it is non-negotiable.

This is my lifting split:
Hams
Delts
Quads
Chest/Tri's
Back/Bi's
I will be using a 3 days on, 1 day off protocol, with 30 minutes on an incline treadmill walking backward after lifting. I also walk one mile during my lunch hour Monday through Friday.

I have found in the past that listing everything I do for public viewing keeps me accountable. Granted, I have excellent self control, but if temptation were to cross my mind, I know if I acted on it I'd have to share my failure with you all, and I'm just too damn proud to admit defeat!

Here are some pics from my last show so you can see where I'm coming from.

http://www.musculardevelopment.com/b...rowse&id=10974

sbh2082 · 07-19-2007, 11:42 AM

SWEEEEEEEEEEEEEEEET!!! I've been waiting for this one so you bet I am here

fitnessprincess · 07-19-2007, 12:08 PM

Sweet!! Yeah!!! I am with you!! For my part I promise to be here reading and supporting you. I really appreciate your blog and journal by the way. I have learned so much. LOL! I won't be criticizing your diet - you really do look great - I want those legs myself!! What definition and your calves - really nice!! Is that what the walking backwards on the treadmill is for? If so, I think I need it, too!!

dvsness · 07-19-2007, 12:52 PM

Quote:

Originally Posted by sbh2082

SWEEEEEEEEEEEEEEEET!!! I've been waiting for this one so you bet I am here

Quote:

Originally Posted by fitnessprincess

Sweet!! Yeah!!! I am with you!! For my part I promise to be here reading and supporting you. I really appreciate your blog and journal by the way. I have learned so much. LOL! I won't be criticizing your diet - you really do look great - I want those legs myself!! What definition and your calves - really nice!! Is that what the walking backwards on the treadmill is for? If so, I think I need it, too!!

Thanks!

I'm walking backward on the treadmill for a few reasons; the stepmill was my torture of choice last prep, and I believe it burned out my legs a bit TOO much and contributed to muscle loss there. The backward incline puts some gentle emphasis on the quads and may give them a boost. I most likely will be walking forward on days I train quads, however. Note that this is low-impact walking, not jogging. Since there are precious few carbs in this diet, HIT is more likely to lead to muscle loss.

As for my calves, thank my genetics. I don't do any weighted calve training.

AtownKing187 · 07-19-2007, 02:13 PM

Im in!

IRON HORSE J · 07-19-2007, 02:19 PM

I'll be following

sbh2082 · 07-19-2007, 03:32 PM

OH and I give your diet TWO THUMBS up too by the way!!!

Sldge · 07-19-2007, 03:52 PM

Delts should not be that soon in your workout week and actually really should only be done every 10-14 days. Remember what we went over?

When are you going to post the diet? Hopefully there will be no 800 calorie days

Im going to think about the workout but I dont think this is the optimal split for your goals.

dvsness · 07-19-2007, 04:49 PM

Quote:

Originally Posted by Sldge

Delts should not be that soon in your workout week and actually really should only be done every 10-14 days. Remember what we went over?

When are you going to post the diet? Hopefully there will be no 800 calorie days

Im going to think about the workout but I dont think this is the optimal split for your goals.

Hi Matt! My workout week is constantly moving due to the 3 on 1 off protocol. I do remember what you said about my upper body to lower body width ratio, however my rear delts are SAD. I've been doing 1 movement for front and medial delts (light) and two rear delt movements (heavier). I think I can bring them up this way without a significant change in width.

There are no 800 cal days

but they range from around 1040 (off days) to around 1500 (training days) with a weekly cheat meal.

The cheat meals will commence NEXT weekend, as I'm going carbless for 2 full weeks before beginning that. I'm still trying to decide whether it will be done on Saturday or Sunday night.

I began this diet on Sunday, and if anyone would like to look at my recent training or diet, check out my blog. http://blog.bodybuilding.com/dvsness

IRON HORSE J · 07-19-2007, 06:13 PM

Damn, solid diet!!!! Best of luck to you

Mr.Farang · 07-19-2007, 07:17 PM

Hey everyone, this baby rocks! You guys can learn from Ness. I confessed I learnt from her. it was ness who told me to stop being a pussy and do hams/quads splits.

That piece of advice is gold. Truly valuable.

yes! nESSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS!!!!!!!!!!!!! !!!!!

Good luck!

sbh2082 · 07-19-2007, 07:19 PM

Alrighty checked out the blog too so now I am ALLL CAUGHT up with you chick a dee

Looking forward to following along a little more closely too with this cut!!!

dvsness · 07-19-2007, 08:26 PM

Yes, I'm counting backward.

Today was an off day, and my 3 on 1 off training protocol matches up with my diet like this -

On = training = protein, veggies, fats
Off = rest = protein, veggies

Yes, there is more use of powders on this diet than to which I am accustomed. No, it is non negotiable so I don't want to hear your bitching.

Meal 1

egg whites
Glucosamine Chondroitin MSM
multi
Vigor

Meal 2

Protein Component - Cinnamon

Meal 3

chicken breast
broccoli
Glucosamine Chondroitin MSM

Meal 4

tuna
broccoli
Vigor

Meal 5

Protein Component - Chocolate
psyllium husk powder
multi
Enhanced CLA

cal - 1044 pro - 191 car - 36 fat - 16 fib - 21

I did take my regular mile walk during lunch, which may not have been the best idea. The air quality in NYC is disgusting right now. If you're not aware, we had a massive steam pipe exposion yesterday, and the pipe was old and wrapped in asbestos. Although the local government says the air is safe, they said that post-9/11 as well and that was a fabrication. Anyway...

Stay tuned tomorrow for some Quads, and fat (other than my ass

).

marmadogg · 07-20-2007, 11:33 AM

Try skipping rope.

I wear a heat monitor and count (to ensure I am in the HIIT bpm range of 165+) the number of rotations I can perform in a 10 minute time period.

I completed 1300 rotations in 10 minutes on Thursday in 10 minutes.

There should be little to no quad involvement and it is great for shredding your calves.

These are great on leg days as they can be performed immediately following a leg workout.

A true HIIT energy system workout in 10 minutes can not be beat for efficiency.

littlechick · 07-20-2007, 12:13 PM

hey girlie..very cool to see ya journalling

can't wait to see how you do in this comp

**Forge3** · 07-20-2007, 12:14 PM

best wishes for your prep for the next comp. You are already looking good so continue doing what works best and wow them on the stage

dvsness · 07-20-2007, 12:26 PM

Quote:

Originally Posted by sbh2082

OH and I give your diet TWO THUMBS up too by the way!!!

As I assumed. How frequent are your cheat/carbups?

Quote:

Originally Posted by jhicks3301

Damn, solid diet!!!! Best of luck to you

Quote:

Originally Posted by Mr.Farang

Hey everyone, this baby rocks! You guys can learn from Ness. I confessed I learnt from her. it was ness who told me to stop being a pussy and do hams/quads splits.

That piece of advice is gold. Truly valuable.

yes! nESSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS!!!!!!!!!!!!! !!!!!

Good luck!

Ness <3 Tommy.

Quote:

Originally Posted by marmadogg

A true HIIT energy system workout in 10 minutes can not be beat for efficiency.

I don't know if that was for Fitnessprincess or me. If is was for me, I will be avoiding all high impact cardio since I'm not utilizing carbs.

Quote:

Originally Posted by littlechick

hey girlie..very cool to see ya journalling

can't wait to see how you do in this comp

It's been a while, hasn't it, Leah?

Quote:

Originally Posted by Forge3

best wishes for your prep for the next comp. You are already looking good so continue doing what works best and wow them on the stage

Thanks very much for dropping in. I figure (no pun intended

)I have two more chances this year to quality for Nat'ls and logging definitely keeps me accountable.

IRON HORSE J · 07-20-2007, 12:41 PM

I heard about the NYC deal.. Thats horrible...
BTW, How do you like it there?
I've been there once and had a bad experience... Not my town of choice

teenyGreen · 07-20-2007, 01:58 PM

Great tip on walking backwards on the treadmil. It's really working my hams. Thanks...

deserusan · 07-20-2007, 02:10 PM

Hi..

SupaNatural · 07-20-2007, 02:34 PM

Checkin you out Ness!

dvsness · 07-20-2007, 08:23 PM

Quote:

Originally Posted by jhicks3301

I heard about the NYC deal.. Thats horrible...
BTW, How do you like it there?
I've been there once and had a bad experience... Not my town of choice

I was born and raised here and it's the only place I've found to be "real" so far. I've lived in Nevada, Texas and (very briefly) in SC and I always come home. Lumps and all, I do love NY. Plus, there is nowhere else on earth with better food. Too bad I can't enjoy it right now.

Quote:

Originally Posted by teenyGreen

Great tip on walking backwards on the treadmil. It's really working my hams. Thanks...

Nice to see you here posting instead of just on B'space. How are you?

Quote:

Originally Posted by deserusan

Hi..

Who are you?

Quote:

Originally Posted by Supa Freek 420

Checkin you out Ness!

Do these shorts make me look fat?

fitnessprincess · 07-20-2007, 08:23 PM

Quote:

Originally Posted by dvsness

The cheat meals will commence NEXT weekend, as I'm going carbless for 2 full weeks before beginning that.

Curious why you are going so long before having a cheat meal? I would be worried personally about the cheat meal becoming an outright binge in my own case. Thanks!

I have two sisters and one lives in Charleston. Been down to visit her with my mom. Beautiful state - SC.

dvsness · 07-20-2007, 09:27 PM

Back to the gym today. My legs are thrashed. Things that suck about leg days are all the steps in my life! At least I don't have to take the subway tomorrow so that part of the equasion is removed, but my gym is two levels. This means I go downstairs to train, upstairs to do cardio, downstairs to the lockerroom and upstairs to exit, and then down the front stairs. This is not an easy feat when my legs feel like they weigh a million pounds. Oh yeah - and I live in a third floor walk-up.

Well, without further ado:

Quads, Calves and Cardio

BB Squat
95x15, 95x15, 105x10

-------------

Walking BB Lunges
60x14, 60x14, 60x14 *superset*

Low Foot Placement Leg Press
sled weight +180x12, +180x12, +180x15 *superset*

Walking BB Lunges
60x14, 60x14, 60x16

-------------

Feet Together Leg Ext
110x12, 110x12, 115x10 *DROP* 75x7 *DROP* 35x10

-------------

BW Hybrid Calve Training
single leg and feet together

-------------

10 Incline Treadmill
20 minutes backward, 1.6 speed
10 minutes forward, 2.0 speed

I walked one mile during my lunch break.

I walked 15 minutes each way to/from the gym

-------------

Meal 1

egg whites
eggs
Glucosamine Chondroitin MSM
multi
Vigor

Meal 2

Isolate - Vanilla
walnuts

Meal 3

london broil
broccoli
Glucosamine Chondroitin MSM

Meal 4

chicken breast
peanut butter
Vigor

POST WORKOUT

Creatine and Glutamine

Meal 5

Protein Component - Chocolate
peanut butter
psyllium husk powder
multi
Enhanced CLA

cal - 1462 pro - 203 car - 37 fat - 57 fib - 20

Random thoughts:
The air quality way much better today. It was less humid and there was a little breeze, so maybe we'll live after all.

I woke up to catnip everywhere this morning. The little bastards found the bag and had a good ol' time while I was asleep.

I have to train in the morning since I have a demo to do tomorrow and the gym will be closed by the time I get home. I don't know why my gym closes so early on the weekends.

I need a massage.

sbh2082 · 07-20-2007, 09:39 PM

MIghty fine workout hun!!!

I can see why your legs would be sore... I gotta say my glutes and hammies were feeling yesterdays workout today as well!!! Diet is looking pretty darn yuummmmmy

dvsness · 07-21-2007, 05:52 AM

Quote:

Originally Posted by fitnessprincess

Curious why you are going so long before having a cheat meal? I would be worried personally about the cheat meal becoming an outright binge in my own case. Thanks!

I'm going two weeks before thi first one because I've been eating carbs daily since April. Taking two weeks should adequately jump start some fat loss, as well as deal with glucose disposal and ketosis a lot faster. During these weeks, much of the weight I lose is expected to be water.

After these two weeks are complete, there will be a cheat meal weekly, which is mandatory for a while. It will be consumed outside of my home, either at a restaurant or with my crazy family, it will be the last meal of the day (so that I can't possibly sabotage another meal) and it cannot be brought home.

This seems easy enough to me. I didn't get any cheat meals at all in my last prep; then again, I got oats and sweet potato 4 days a week.

ab-swing asianbabe · 07-21-2007, 06:08 AM

yoyo homie!!

<===
+1 cheerleader over here

bluffcolts · 07-21-2007, 06:25 AM

Subscribed , and good luck to you!

Sldge · 07-21-2007, 04:25 PM

Quote:

Originally Posted by dvsness

Hi Matt! My workout week is constantly moving due to the 3 on 1 off protocol. I do remember what you said about my upper body to lower body width ratio, however my rear delts are SAD. I've been doing 1 movement for front and medial delts (light) and two rear delt movements (heavier). I think I can bring them up this way without a significant change in width.

There are no 800 cal days

but they range from around 1040 (off days) to around 1500 (training days) with a weekly cheat meal.

The cheat meals will commence NEXT weekend, as I'm going carbless for 2 full weeks before beginning that. I'm still trying to decide whether it will be done on Saturday or Sunday night.

I began this diet on Sunday, and if anyone would like to look at my recent training or diet, check out my blog. http://blog.bodybuilding.com/dvsness

Ok, Ill be watching anyway but I still think it might be too much work for side and front delts. Also when precontest and on such a reduced cal intake (which looks very good by the way), 1 day off out of every 7 is more likely to cause over training. Something you dont want.

What made you choose a 3 on/1 off split instead of a 2 on/1 off/2 on/2 off? Id like to see you getting more rest coinciding with the med cal days for recovery.

dvsness · 07-21-2007, 05:16 PM

Quote:

Originally Posted by sbh2082

MIghty fine workout hun!!!

I can see why your legs would be sore... I gotta say my glutes and hammies were feeling yesterdays workout today as well!!! Diet is looking pretty darn yuummmmmy

Your legs are super strong; mine are only super short.

Quote:

Originally Posted by asianbabe

yoyo homie!!

<===
+1 cheerleader over here

Hi Liv!

Quote:

Originally Posted by bluffcolts

Subscribed , and good luck to you!

Welcome, and thanks.

Quote:

Originally Posted by Sldge

Ok, Ill be watching anyway but I still think it might be too much work for side and front delts. Also when precontest and on such a reduced cal intake (which looks very good by the way), 1 day off out of every 7 is more likely to cause over training. Something you dont want.

What made you choose a 3 on/1 off split instead of a 2 on/1 off/2 on/2 off? Id like to see you getting more rest coinciding with the med cal days for recovery.

Hmm. If I start feeling crappy I'll switch to 2 on 1 off, I promise. I did 6 in a row, 1 off last prep without issue, so this is already more rest than to which I'm accustomed. I'm willing to bend if need be.

Did you get my disgusting email?