180 Days To Victory!

**ms_mac** · 07-06-2005, 05:58 PM

Hi guys, let me introduce myself. I just recently competed in my first ever bb competition last weekend. Even though I only came in 4th out of 6 girls, I had a blast. And lets just say I have caught the bug, and I NEED to do that again. This time around, I think my problem was that I came in too lean. I am 5'7' and weighed in at 114 lbs, 8% bf - lightweight division. So my plan of attack - I want to compete in the same competition next year - I would like to put on some serious muscle and compete in the heavyweight division. Oh, and I am running a half marathon in about a month - Aug 7. I know these two sports don't " get along" really well, but its only for a month, then I will stop doing so much cardio. Right now my split will be as follows:

Monday - chest and tri's
Tues - run 6-8 miles, abs
Wed - legs, shoulders
Thurs - run 6-8 miles
Fri - back and bi's
Sat - weekly long distance run working up to 12 miles.

Now the food part - I am guesstimating that I will need between 2000 - 2200 calories? Does that sound about right? I think if I stick with a 40/40/20 split that should be ookay for now as well. At least until after the marathon is done. Then I will add more protein, so something like a 50/30/20 split. How does that sound? Any tips or advise will be welcome. I also plan on having a cheat day once per week.

Now on to today's workout - Legs

Leg ext
4 sets of 10,6,6,6 with 10K plate for 1st set, 15k plates for the next 3

Leg Press
3 sets of 6,4,4 with 50K on each side

Squats
4 sets of 10,6,6,4 with 10k on each side for 1st set, 20k for the next 3 sets

Deadlifts
4 sets of 10,6,6,6 with no weight on bar for 1st set, 10k on each side for next 3 sets

Calf raise
3 sets of 10,8,8 with 190 lbs for 1st set, 200 lbs for next 2 sets

Shoulder Press
4 sets of 10,6,6,4 with 5 plates for 1st, 7 plates for next 3 sets

Front raise with weight plate
3 sets of 10,4,4 with 10k plate for 1st, 15k plate for next 2

Side raise
3 sets of 4,10,8 with 20lbs for 1st, 15 for next 2 sets

BB Shrugs
4 sets of 10,8,8,8 with no weight on bar for 1st, 10k on each side for next 3.

Meals for today:

Meal 1 pre workout - 9am
6 whites
1\2 oats

Meal 2 post workout - 1130
1 scoop whey
1\2 c oats

Meal 3 - 1pm
1 c brown rice
1\2 shrimp ring
4 broccolli spears

Meal 4 - 415pm
2 slices multi grain bread
1 can tuna
1 tbls ultralw fat mayo
onion

Meal 5 - 7pm
same as meal 3

Meal 6 - 10pm
1\2 1% cottage cheese
1 tbls nat pb
1 tbls cocoa
splenda

Total: 1735
Fat: 24 214 13%
Sat: 5 42 3%
Poly: 8 74 5%
Mono: 9 81 5%
Carbs: 207 707 44%
Fiber: 30 0 0%
Protein: 172 688 43%
Alcohol: 0 0 0%

So I didn't quite make the 2000 calorie mark today. I will have to do better tomorrow.

**Hibiscus09** · 07-06-2005, 06:20 PM

Hi MsMac! Glad to see you over here in the old folks section.

At your height and with doing the half marathon, I bet you can eat even more calories if you intend to put on some mass. (Oh, and you're right -- those two don't go together -- LOL -- but since it's just a month away, you might as well. You're just full of energy! )

I just noticed the "heavy weight division" part. Most definitely you need to eat more for that. What are the weight parameters for heavy weight? I think even after the half-marathon, you will need more calories than 2,200 to put on significant size at your height. I'm no expert, however, so maybe others can give you a better idea.

I was put on 2,100 to 2,200 calories at 122lbs and 19.2% bodyfat -- and I'm only 5'4" -- and lost bodyfat/gained muscle.

Nice job on the workouts!

**joed** · 07-06-2005, 06:36 PM

Welcome Ms.; 4th out of 6 contestants is good, & actually you're probably 4th out of about 100 who started training but then dropped out. Look forward to following your work for the one next year. 114 lbs and 5'7" you say!

**JaeBeam** · 07-06-2005, 08:12 PM

If you want to run a better 1/2 marathon, AND get bigger, replace one (or both) of your runs with a quality HIIT workout. Loki has an article going into the science of the "why" at the following link:

http://magazine.mindandmuscle.net/ma...=21&pageID=274

so you don't have to take my word for it.

Warm up 2 miles. Stretch.
run 12X200 meter sprints. 100 meter recovery jog between reps. Split into 2 sets of 6.
Cool down 2 miles. Stretch.

I do the same workout, with 1 mile warm ups and cool downs, but I'm trying to get you some extra milage for the 1/2 marathon.

Sometimes I'll do 3 sets of lunges after sprinting. Sometimes I injure myself overtraining too, so YMMV.

If you can give me a current race time (5k, 10k), I can tell you your vDot and tell you what pace to run the 200's at. Give me some reps, and I'll send you a copy of vDot Charts, if I can find where I archived them.

One last note, to aid in recovery, I've found that BCAA supplimentation has helped me.

Hope this gives you some food for thought.

**GameDayDog** · 07-06-2005, 11:38 PM

Hi Ms Mac... I don't know you as well as Hibby, but any woman that squats... and is bulking is definitely alright in my book... If you want to go 3 for 3 .. can we get a pic in thys section?? Welcome to the Over 35 Area...

Peace..~G

**Dutchman** · 07-07-2005, 05:39 AM

Welcome and congratulations ms mac. Until a few years ago when I retired from running, I had combined lifting and running for decades. I used the original version of Interval Training which in the 50's and early 60's was called Fartlek. My college coach, Olympic coach, Frank Wetzel of La Salle swore by it and dang if it didn't work great. For me a system with three days of lifting and four days of running gave me my best results. For my runs, I would typically do one day of Interval 200's with a slow jog across the track into another running start. For the half marathon I tried to get in 20 such sprints, of course with warm-ups and cool-downs and stretching. My second running day was roughly an 8 miler with 4 to 5 miles at 7:30 (if, as I aged, my race target was 7:00). The third day was an important long Interval workout. There I'ld do repeat halves, three quarters or miles at race pace with say a half mile of easy recovery. The fourth day would be my long run of slightly over distance eg 15 miles but much slower at eg 8:00 per. It seemed to me that using Interval Training along with emphasizing the compound exercises in the gym ie Squats, BPs, Deads, DIPS and Pull-Ups I was able to serve both masters. Somehow it maximized my running effectiveness without having to overload the milage and yet it didn't destroy the muscle I added in the gym. Give it a try and "Viel Glueck"!

**jaguarr** · 07-07-2005, 07:49 AM

I only run if there's someone or something chasing me, but welcome to the "mature" side of the forum!

jag

**ms_mac** · 07-07-2005, 08:09 AM

Thanks for the warm welcome ladies and gents! And for the suggestions for my running days. I should let you know that I am not a fast runner and am just running the half for fun. This will be my 4th half and I have only run one full. My best time was last year...ran the half in 2:04. So not a very fast pace. But its all for fun. I just want to finish, I don't really have a time goal.

Today I couldn't find my running watch, so I headed to the gym to do my run on the treadmill. Went like this:

20 min at 6.5 mph
20 min at 7 mph
10 min at 7.5 mph
A total of about 5.25 miles.

I will post meals later tonight once I have decided what to eat for my next 3 or 4 meals.

Have a great day!

**kimsquit** · 07-07-2005, 09:27 AM

Congrats on the competition

As joed aptly pointed out, 4th is nothing to sneeze at - especially for a first comp!

As long as you're learning with each experience, you're only going to improve. One that note, what do you think you did right and what changes will you make in preparing for the next one?

~ chris

**someday** · 07-07-2005, 10:03 AM

a lightweight to a heavyweight with a marathon in the middle....i hate to sound pessimistic but, even if you started taking some serious steriods i don't think that jumping from a lightweight to a heavyweight is a reasonable goal. middleweight sure but, heavyweight.

don't get me wrong....i wish you the best and i enjoyed following your last journal. you put up some serious weight for a woman and in time maybe your goal is possible. i would just hate to see you get discouraged setting unrealistic goals.

**ms_mac** · 07-07-2005, 05:28 PM

Well, just to clarify, there were only 2 divisions for women in this comp - lightweight - under 115lbs, and heavyweight - 115 and over. I assume this will be the same for next year. So as you can probably tell now, it shouldn't be so hard to be a heavy. Sounds pretty silly, though, doesn't - heavyweight at 115 lbs! Anyway, does that sound more reasonable? The marathon is only a few weeks away, and the next bb comp is a whole year away, so I think heavyweight is attainable.

Here's my meals for today:

Meal 1 845am pre
1\2 c oats
1 scoop whey
1 tbls all fruit jam

Meal 2 1045am post
1\2 c oats
6 whites
1\2 c mashed banana

Meal 3 130pm
2 stuffed haddock pieces

Meal 4 415pm
4 oz pork chop - extra lean
1 c brown rice

Meal 5 7pm
2 slices multi grain bread
1 can tuna
1 tbls ultra low fat mayo
1 tbls relish

Meal 6 10pm
1\2 cc
2 tbls pb
1 tbls cocoa
splenda

Total: 1880
Fat: 39 350 19%
Sat: 10 88 5%
Poly: 10 86 5%
Mono: 15 138 7%
Carbs: 216 770 41%
Fiber: 24 0 0%
Protein: 186 743 40%
Alcohol: 0 0 0%

This is a little closer to my goal of 2000-2200 calories. Baby steps!

**ms_mac** · 07-07-2005, 05:33 PM

Originally Posted by kimsquit

Congrats on the competition

As joed aptly pointed out, 4th is nothing to sneeze at - especially for a first comp!

As long as you're learning with each experience, you're only going to improve. One that note, what do you think you did right and what changes will you make in preparing for the next one?

~ chris

Well, in looking at pics with the lineup of girls, I was taller than all of them and weighed in at around the same weight. I just came in too lean. So thats why I want to do heavyweight next time around. I think I will look alot better with more muscle on me. One judge told me to stick with the kind of music I had for my routine. It was different and caught their attention, which is what I was hoping for. I did my posing to " All That Jazz". No one else had anything like it. So next year I'll have to come up with something equally attention grabbing! I better start looking now. HAHAH

**someday** · 07-07-2005, 06:08 PM

ok...now your goal seems realistic. we always have 3 weight classes...under 115, 115.5 - 125, and 125 and up. (something like that)

you should post a link to the site w/ pics. i'm sure everyone would love to see them!

**joed** · 07-07-2005, 06:28 PM

Well...ah...now that YOU mention it...

**Hibiscus09** · 07-07-2005, 07:22 PM

Wow, that isn't a lot to be classified as heavy weight. I was thinking you meant much bigger also.

**Dutchman** · 07-07-2005, 07:50 PM

Hey ms mac, when you down your tuna, did you ever try it with just some extra virgin olive oil?? It goes very well with some good bread.

**ms_mac** · 07-09-2005, 08:04 AM

Someday and Joed - I am going to post pics from the comp, just need to get them resized...and I am computer illiterate and don't know how to do that. One of my daughters or the hubby can do it, just a matter of someone finding time. So I promise as soon as they are resized, I will post.

Dutchman - thanks for the tuna idea. I have never mixed it with olive oil before. I usually mix with ultra low fat mayo, some salsa or balsamic vinegar.

Yesterday was Back, bi's and abs:

Assisted pullups
4 sets of 10,5,5,5 with 70 lbs, then 50 for last 3 sets. My goal is to be able to do these unassissted someday...hopefully some day soon!

Lat Pulldowns
4 sets of 10,5,5,5 with 6 plates, then 8 plates for the next 3 sets. ( I think each plate is 10 lbs, but not really sure)

Seated Row
3 sets of 4 with 100 lbs

Barbell curl
3 sets of 8 with 40 lbs bb

Preacher curl
3 sets of 6 each arm with 20 lbs

Cable crunch
3 sets of 10 with 5plates, 6 plates and 7 plates

Flags
2 sets of 8

Oblique crunch
2 sets of 20

Food for Friday was pretty clean until after work, when I decided to joinmy co-workers for drinks at a mexican place. My intention was to have one beer and go home. Well, once I got there and smelled all that food, it was game over! My husband and I shared 2 plates of nachos and 2 pitchers of draft! But it was so good. Only thing is I will be cheating tonight too, as we are taking my oldest daughter out to celebrate tonight at an Italian restaurant. Good thing I am bulking now! Hahah

Today I was supposed to run, but due to the beer ...lets just say I couldn't run around the block!

I will get the run in tomorrow!

Have a great weekend everyone.

**GameDayDog** · 07-09-2005, 08:59 AM

Wassup Ms. Mac...

I was wondering if you can do bent over rows??? If so, I'd lyke to suggest you try adding them to your routine...

It's just one of my believes that the back can be & should be worked from 3 angles during a workout... From above - (High Row, Pulldown, Pullup) ... From In Front - (Seated Rows, One Arm Dumbbell Rows - even tho thys is from the floor, your back is parallel to the floor thus making it simulate a horizontal movement) ... & From Below - (Deadlyfts, Bent Over Rows, T-Bar Rows) ...

Working the back from all three angles gives total back development... in my not so humble opinion...

Best of luck to ya...

Peace..~G

**joed** · 07-09-2005, 10:35 AM

Morning Ms: Ah yes, the pics. What a way to start the day. Thanks. That Someday really has a way with words.

I was reading yesterday's workout & I have mixed feelings about this but I'm gonna go ahead anyway. I bit on Dog's thread about having pics from Hibby's gym, so what the heck. <joed taking a deep breath> "Flags"? I know you're 5'7" but I don't think you've been officially welcomed into the club. Are Flags one of those long forgotten exercises the 5/7ers do? They're gonna welcome you with open arms.

**StlBarbie** · 07-09-2005, 10:48 AM

Nice WO Ms. Mac and great job on those flags!! I am so.. with you on working towards the unassisted pullup!! That will be a happy dance day!!

I am glad you enjoyed your evening out with your hubby and cut loose for awhile! You have been so disciplined in your comp preparation ... you certainly have earned so me cheat nights!!

Keep up the awesome job .. I am really going to love following your progress over the next year!

**ms_mac** · 07-09-2005, 06:22 PM

Thanks for the advise, GameDay. How exactly do you do bent over rows? Do you do them with a barbell? Sorry if I sound a bit dumb, but I don't think I know what these are.

Joed - These are flags:

use a regular bench and lie flat on it so your head is right near one end. Then grap hold of the bench above your head for stability. Next, with your body completely straight from shoulder to toe, lift yourself off the bench (using your abs) and keep lifting your body (straight) until you hit vertical (so you are essentially doing a shoulder stand). Then slowly lower yourself back down - all the time keeping your body completely straight (no bending at the hips - your abs have to do the work to maintain tension and prevent bending, which is the point of the exercise). Then, once you hit ~2 inches off the bench you come straight back up again (no bending and no touching the bench at the bottom of the movement with ANY body part)... [Basically, the only thing that should touch the bench is your shoulders and the only thing that should bend is your neck!!]

Some people do the exercise on the floor and use use DB or a BB to anchor their arms to (others use kettleballs) - but it is essentially the same exercise.

And they are heard as hell, but a good ab workout. I had never tried them until yesterday. Now I know why.

Powells - thanks! Glad you could stop by and post in my "new home" Hahah. How are the oats today?

**GameDayDog** · 07-10-2005, 12:26 AM

Perfect video... wow, I absolutely hated a lot of the illustrations demonstrating thys exercyse.. but I finally found a good one... I was about to take the digital camera to the gym and take pictures of the exercyse just for you... But here's a great video...

http://www.aussiebodies.com.au/tools...t-over+row.htm

Pull the weight to your belly button... You can use a double overhand gryp, a double underhand gryp or a mixed gryp... (one hand over, one hand under) ... Enjoy!!!

Peace..~G

**Hibiscus09** · 07-10-2005, 03:48 AM

I love Bent Over Rows, ms_mac! You should definitely put those into your routine!

**joed** · 07-10-2005, 07:47 AM

Thanks Ms. You did 2 sets of 8 flags! For me, after 1 set of 1 I'd be waving the white flag.

**ms_mac** · 07-10-2005, 09:11 AM

Thanks Gameday for the clip of bent over rows. I will definitely give them a go on my next back day.

Did my long run today - 8 miles. Took me 1:18:16. Like I said I am not a fast runner - this time certainly proves it.

I'll post meals later when I am done eating for the day.

**StlBarbie** · 07-10-2005, 09:23 AM

Great job on the run ... forgive me if you already posted this but in what time are you shooting for on the marathon???

**ms_mac** · 07-10-2005, 12:42 PM

Powells - I ran last year in 2:04. I would like to at least meet that. But I don't thats okay. I just want to finish and have fun doing it. Not to mention the post marathon goodies! Hahah

**ms_mac** · 07-10-2005, 06:57 PM

Today's meals:

Meal 1 10am pre
1\4 c oatbran
1 scoop whey

Meal 2 1230pm post
1 c soy chocolate milk
1 scoop whey

Meal 3 230pm
1\2 c cottage cheese
1\2 c oats
1\2 tbls cocoa
1\2 tbls pb

Meal 4 5pm
1\2 c oats
6 whites

Meal 5 730pm
1 trout fillet
1 c cauliflower
strawberry shortcake made with angel food cake, 1 c strawberries, 3 tbls fat free cool whip

Meal 6 10pm
6 whites
1 tbls pb

Total: 1738
Fat: 42 380 23%
Sat: 10 91 5%
Poly: 15 137 8%
Mono: 15 132 8%
Carbs: 174 621 37%
Fiber: 19 0 0%
Protein: 166 663 40%
Alcohol: 0 0 0%

I am really having a hard time trying to get to 2000 calories! Eating so much food shouldn't really be this difficult. I think I will add an extra meal from now on and see how that goes.

Hope everyone is having a great Sunday.

**Emma-Leigh** · 07-11-2005, 01:19 AM

Hey Ms_Mac!

Just wanted to say good luck again - I'll be following along in your new journal!

Good to see you doing those flags! I new you'd like them!!

In terms of increasing cals - have you tried increasing your portion sizes or adding more calorie dense foods? It may help - especially around your workouts.

eg:

Meal 1 10am pre
1\4 c oatbran
1 scoop whey

1/4 cup oatbran is not a lot of carbs at all!! You could add some rolled oats here too - and that would easily increase things. Scotch oats could also be a handy way to increase calories.

Pre-workout food is just as important (if not more important) than your PWO meal - and you especially need a good feed because this is also your first meal of the day!

Have you thought about adding some blueberries? Or what about some skim milk or FF/SF yoghurt?

Meal 2 1230pm post
1 c soy chocolate milk
1 scoop whey

You should also be getting more carbs here! Would consider adding a banana?

Meal 3 230pm
1\2 c cottage cheese
1\2 c oats
1\2 tbls cocoa
1\2 tbls pb

Mmmm... peanut butter chocolate brittle... Good to see this back in your meal plans!

Meal 4 5pm
1\2 c oats
6 whites

You could add 1 yolk here? Or what about some walnuts?

ps: When do we get those piccies??

**ms_mac** · 07-11-2005, 06:53 AM

Thanks Emma for the suggestions. The oatbran I used yesterday was Irish oatbran - I thought it would be like Irish oats and and increase more in volume, but it didn't. Next time I will know better.

I have been trying unsuccessfully to resize my pics - I guess I don't have a great software pkg to do this with. I am hoping the website will be updated soon, though, and I will just post the link here.

Today was chest and tri's

BB Incline Press
4 sets of 12,8,8,8 with no weight on the bar, then 5k plates on each side for the next 3 sets

BB Press
4 sets of 10,5,5,5 with 5k plates, then 7.5k plates for last 3 sets

BB Decline Press
4 sets of 10,6,6,6 with 5k, then 7.5 for next 3 sets

Incline Fly
4 sets of 10,5,5,4 with 25lbs, then 30 for next 3 sets

Dips assisted with 20lbs
3 sets of 6,5,5

Overhead ext seated
3 sets of 6,4,4 with 25lbs

kickbacks
3 sets of 6 with 15lbs

Meal 1 pre

3 whites
1 scoop whey
1\2 c oats
1 c strawberries

Meal 2 post
1 scoop whey
1 banana

Meal 3
1 9' whole wheat tortilla
2\3 c Yves gound veggie meat
1 tbls salsa
1 tbls ff sour cream
1 c spinach

Meal 4
1 trout fillet
1 c cauliflower

Haven't decided what the next 2 or 3 meals will be yet. Will post later.

Happy Monday!

Thread: 180 Days To Victory!

Thread Tools

Search Thread

180 Days To Victory!

Lots of Positives...

Thurs July 7

Friday and Sat July 8 and 9

Multiple Angles...

Awful Videos..

Sunday July 10

Monday July 11

Bookmarks

Bookmarks

Posting Permissions