Noel Rudolph (ChuckRD's wife) Mr. O (Flex Bikini Model) 9 week prep

ChuckRD · 07-27-2007, 02:52 PM

Hello everyone, it is my pleaseure to begin this log of my wife's 9 week adventure to compete at the Mr O. Flex/Bobybuilding.com Bikini model search. Noel has competed in figure previously and won her class and the overall at the Battle of Champions in Middletown Ohio. Since then she has given birth to 2 healthy boys (one 2 years old next month and a 5 month old). Currently she stands 5ft 11.75 inches, today's weight is 156lbs and I got her body fat (4 spot Jackson Pollack) at 16.9%. She is 31 years old. She is a SPINAHOLIC so her cardio is VERY intense and her training will be focusing on hams and glutes as well as shoulders. We are not going for the bodybuilding look, just a sexy athletic look for this bikini contest. She will be following the Lifetstyle CUT DIET where she will have less carbs and less cals on NON WO days. This is just an introduction so once I have it all mapped out I will post more and we will let the journey begin.

Scivation · 07-27-2007, 03:01 PM

Yeah Buddy!

ChuckRD · 07-27-2007, 03:02 PM

Supplements will be the following:
VasoCharge
Xtend - OF COURSE
Primal EAA
LEAN Green
Seamin
Multi
FishOil
Cissus

ChuckRD · 07-27-2007, 03:04 PM

We will have diet and starting pics this weekend. BF checks will be every 2 weeks as weill scale measurements and update pics.

yioti · 07-27-2007, 03:18 PM

this will be interesting, im subd

ChuckRD · 07-27-2007, 04:06 PM

Quote:

Originally Posted by yioti

this will be interesting, im subd

"Subd"? Educate me please...

mass_chaos · 07-27-2007, 04:32 PM

Quote:

Originally Posted by ChuckRD

"Subd"? Educate me please...

This will be very interesting to follow. I think yioti was saying that they are subscribed to the thread. I am subscribed as well.

yioti · 07-27-2007, 09:02 PM

^^^yeah thats what i meant. it will be interesting watching work his magic first hand. i meant i will be following along as well as many others

ChuckRD · 07-27-2007, 10:43 PM

Gotcha,it will be a great log, she is very dedicated especially having 2 kids....Let the games begin

RUBICON19 · 07-28-2007, 04:51 AM

AWSOME!!! I have been training my wife since we met. I was first her trainer. Her genetic potential is so high. She started competing in figure her first year in and a took a couple overall's right away. Its so great to watch her grow in the sport. Very gratifying for me.

This will be fun to follow. Go get em Chuck! Best of luck to her

ChuckRD · 07-28-2007, 09:03 AM

Thank you all, the diet started to day and I will have the lifestyle breakdown of it and her meal selections later today. She works this morning then will spin and Leg/Shoulder WO. We will take pics this afternoon.

DJV81 · 07-28-2007, 09:12 AM

Quote:

Originally Posted by ChuckRD

Thank you all, the diet started to day and I will have the lifestyle breakdown of it and her meal selections later today. She works this morning then will spin and Leg/Shoulder WO. We will take pics this afternoon.

This is going to be awesome to follow..

The mad scientist makes over his assistant.

Can't wait to see the results Chuck.

ChuckRD · 07-28-2007, 09:27 AM

Quote:

Originally Posted by Str8Focus

This is going to be awesome to follow..

The mad scientist makes over his assistant.

Can't wait to see the results Chuck.

I was VERY EXCITED when she brought this idea to me so I am very jacked right now. She is a bit nervous to see everyones comments but I tld her this section is very supportive and will motivate her all the way to show day. Thanks again all.

Scivation · 07-28-2007, 10:24 AM

Quote:

Originally Posted by ChuckRD

I was VERY EXCITED when she brought this idea to me so I am very jacked right now. She is a bit nervous to see everyones comments but I tld her this section is very supportive and will motivate her all the way to show day. Thanks again all.

It is a heck of a group here!

Noel will rock it!

daYDreAmErX · 07-28-2007, 10:28 AM

I'm subscribed too

This thread needs more women

ChuckRD · 07-28-2007, 10:30 AM

Quote:

Originally Posted by daYDreAmErX

I'm subscribed too

This thread needs more women

Agree'd so hopefully we can get more to watch this progress and learn how to eat healthy "lifestyle version". She has a goal: 6 pack with 2 kids.....gotta love that....

Lando33 · 07-28-2007, 10:33 AM

Quote:

Originally Posted by ChuckRD

I was VERY EXCITED when she brought this idea to me so I am very jacked right now. She is a bit nervous to see everyones comments but I tld her this section is very supportive and will motivate her all the way to show day. Thanks again all.

There is no better place for motivation and encouragement, she'll really enjoy seeing everyone's responses.

ChuckRD · 07-28-2007, 11:03 AM

I am happy for her, making her WO for today right now and diet is pretty much complete as well. Will post once she approves....LOL

ChuckRD · 07-28-2007, 12:49 PM

I have her cals figured out to 1550 for WO days and 1270 for NON WO days. She gets 4 protein servings for meals 1-4 and 5 servings for meal 5. Her fat servings are 2 for meals 1-4 and 4 servings at meal 5. For total carbs including fruits and veggies she gets 9 total servings and 1 serving is PREWO so she has the energy for the Spin class and weights. ON NON WO days she gets 3 meat servings for meals 1,2 and 4, 4 meat servings for meal 3 and 5 meat servings for meal 5. Her fats get cut on NON WO days as do her carbs. Meals 1,3 an 4 get 1 fat serving, meal 3 gets 2 and meal 5 gets 4. Her total carbs servings are cut from 9 to 6 on NON WO days. To sum it up it looks like this:

WO Days
21 Protein servings
12 Fat servings
9 Carbohydrate servings

NON WO Days
18 Protein servings
9 Fat servings
6 Carbohydrate servings

billfinkbiner · 07-28-2007, 03:15 PM

Quote:

Originally Posted by daYDreAmErX

I'm subscribed too

This thread needs more women

I couldn't agree more.

This should be a great ride as well as a learning experience. It will be great to see how a woman's body chemistry reacts to this program.

ChuckRD · 07-28-2007, 06:52 PM

OK these were taken today after 8 hrs at work. The pics and physique we are going for is a bikini look not a fitness figure look. Our goal is 10-11% with conditioned hams and glutes. She is VERY aware of the current ham glute condition and is very sensetive to that area. OH yeah did I mentioned she just gave birth 5 months ago to our 2nd child....I feel VERY LUCKY...hehehehe.

ChuckRD · 07-28-2007, 07:28 PM

This is the 4 day split I am putting her on. She will do 45-60 minutes spin (CAUSE SHE IS NUTS) and then do this WO. 1 day she will do spin and extra abs/calves.

Day 1

DB shoulder press ? 3 sets 10-12 reps
Hamstring Curl ? 3 sets 8-10 reps
Side lateral DB raise ? 3 sets 10-12 reps
Straight Leg DL ? 3 sets 12-15 reps
Front DB raise ? 3 sets 10-12 reps
Single Leg Leg Press ? 3 sets each leg 15 reps
Crunches (flat or ball) ? 3 sets to failure

Day 2

Bent Over Rows ? 3 sets 8-10 reps
Triceps press down ? 3 sets 10-12 reps
Lat Pull down ? 3 sets 8-10 reps
Skull crusher with press ? 3 sets 10-12 reps
Single Arm DB row ? 3 sets 8-10 reps
Standing Calf raise ? 3 sets 15 reps

Day 3

Smith Machine Lunges ? 3 sets 10-12 reps (each leg)
Standing Barbell Curls ? 3 sets 8-10 reps
Leg extension ? 3 sets 12-15 reps
Preacher Curls ? 3 sets 10-12 reps
DB Shoulder Press ? 3 sets 10-12 reps
Push ups ? 3 sets to failure
Reverse Crunches ? 3 sets to failure

Day 4

Incline Smith Chest press ? 3 sets 8-10 reps
Machine Hi-Row ? 2 sets 12-15 reps
OH Triceps Ext (rope) ? 2 sets 15 reps
Seated DB Curls ? 2 sets 15 reps
Ball Squats ? 2 sets 20 reps
Hyperextension ? 3 sets 15 reps
Standing Calf raise ? 3 sets 15 reps

kitikiti · 07-28-2007, 07:42 PM

Quote:

Originally Posted by ChuckRD

OK these were taken today after 8 hrs at work. The pics and physique we are going for is a bikini look not a fitness figure look. Our goal is 10-11% with conditioned hams and glutes. She is VERY aware of the current ham glute condition and is very sensetive to that area. OH yeah did I mentioned she just gave birth 5 months ago to our 2nd child....I feel VERY LUCKY...hehehehe.

WOW! she looks great. Let's see how her lower body catch up with her upper. Also, can you add hair treatment 3 weeks out? For me, hair add sexiness to a woman. Specially she targets the bikini type look.

Is she planning to use a tan or will just tan naturally during contest time?

ChuckRD · 07-28-2007, 07:57 PM

Quote:

Originally Posted by kitikiti

WOW! she looks great. Let's see how her lower body catch up with her upper. Also, can you add hair treatment 3 weeks out? For me, hair add sexiness to a woman. Specially she targets the bikini type look.

Is she planning to use a tan or will just tan naturally during contest time?

Thank you. Hair will definately be part of the package. As she puts it, she needs "long slutty hair". Mind you, this is grown out from being bald last June. And she will start tanning about 4 weeks out. We need to find out a bit more about the contest to see if we will use tan, what type of bikini, walking/posing...

kitikiti · 07-28-2007, 08:15 PM

Quote:

Originally Posted by ChuckRD

Thank you. Hair will definately be part of the package. As she puts it, she needs "long slutty hair". Mind you, this is grown out from being bald last June. And she will start tanning about 4 weeks out. We need to find out a bit more about the contest to see if we will use tan, what type of bikini, walking/posing...

word! i hope no sick pack LOL. she's got a nice tummy buildup where she can have a very flat look but just minimal or trace of the ab muscles. but hopefully no 6 pack definition. well, that's just me

ChuckRD · 07-28-2007, 09:06 PM

Quote:

Originally Posted by kitikiti

word! i hope no sick pack LOL. she's got a nice tummy buildup where she can have a very flat look but just minimal or trace of the ab muscles. but hopefully no 6 pack definition. well, that's just me

Yeah agree'd still trying to get the "particulars" on what they do want but I am sure a 6 pack will be WAY TOO HARD.....

kitikiti · 07-28-2007, 10:06 PM

Quote:

Originally Posted by ChuckRD

Yeah agree'd still trying to get the "particulars" on what they do want but I am sure a 6 pack will be WAY TOO HARD.....

subscribed! thanks

Rodzilla · 07-28-2007, 10:17 PM

shes looking good already

ChuckRD · 07-29-2007, 07:20 AM

Quote:

Originally Posted by Rodzilla

shes looking good already

Thank you for the kind words, I feel the same. I mean having a baby 5 months ago and looking like this, WOW...I am very lucky as I stated earlier. We will hit those glutes and hams hard though. Conditioning...Conditioning...Conditioning. She knows she has her work cut out for but I know she will kick some butt.

ChuckRD · 07-29-2007, 07:49 AM

This was the 2 peice that she wore when she won her class and overall "Before Kids" . This was 18 weeks HARDCORE CUT DIET and she started at ~24% BF 168 lbs. Onstage she was 7.5-8% 144 lbs. We are not going for this hard look for the bikini contest just want to be in that 10-11% range.