Sunny's Bodybuilding Contest Prep

SunnyD902 · 02-13-2008, 07:36 PM

OK so last Saturday I was 10 weeks out from my first bodybuilding contest on April 19. I decided to start a journal to track my progress and keep me motivated. I doubt I will update my journal daily but definitely on a weekly basis. I started cleaning up my diet January 1st, but didn't start hardcore until about 15 weeks out. At 12 weeks out I began to take photos to track my progress. I was about 190-195 when I began to diet and at 12 weeks out I was 183. I am now 177, I will weigh myself again on Saturday and take new progress pics.

My diet currently looks like this (pretty much eat the same thing everyday for simplicity):
Meal 1 (after about 30 to 45 mins of cardio on an empty stomach) 7am:
1 protein shake w/ water, 2 scoops of whey, 2 tsp flax oil, 1/4 oats.
1/2 apple
Meal 2 10am:
4oz chicken breast
1/2 cup of green beans or other green veggie
1/4 cup brown rice
1 tbsp salsa
Meal 3 1pm:
4 oz talapia
100g sweet potato
1/2 cup green beans
Meal 4 4pm:
1 protein shake w/ water, 2 scoops of whey, 1 tbsp natural peanut butter
1/2 apple
Meal 5 7pm:
4 oz talapia
1/2 cup green beans
Meal 6 10pm:
1 cup egg whites
1 tbsp salsa
*I'm trying to decide on whether or not to cycle my carbs...what has been other's experience/results using this approach? Does it really make a difference?

Current supplements:
Ephedra
Creatine
NO-xplode
Multi
Fish oil
ZMA
Tribulus
Nitrix
Glutamine

Didn't have a chance to work out today because I played pond hockey last night and got frostbite on my two big toes! I got home from playing and saw that my toes began to turn black! Anyway, I was told by the doctor I could begin working out again tomorrow...hopefully it won't hurt!

I will also attach progress pics.

SunnyD902 · 02-13-2008, 07:41 PM

More progress pics. I'm I going to be lean enough in 10 weeks??? I'm really stressing about that...and what weight would you say I'd be stepping on stage if I'm 177 now, 10 weeks out? Thanks!

jacqhp · 02-13-2008, 08:23 PM

Hey I saw your journal title and it caught my attention. I dont have any experience with contest prep yet but Im journeling too in the challenge for women journal. What do your workouts look like and what bf are you at? What is your bf goal for the competition? Are you starving on your diet? It just seems like it takes me a ridiculous amount of time to lose bf. Anyway it looks like your doing a good job.

SunnyD902 · 02-13-2008, 08:49 PM

I haven't had my body fat tested so I'm not sure. I would love to get down to 8% come competition time but that will be very difficult but I'm willing to give it a good shot! I'm hungry at times with my diet but as long as I don't miss any meals I'm good to go. It's still approx. 1500 cals/day give or take.

My training split looks like this:
DAY#1
LEGS
SUPER SET LEG CURL AND LEG EXTENSION 3 SETS, 10-12 REPS
SQUATS 3 SETS, 8-10
HACK SQUATS 3 SETS, 8-10 REPS
WALKING LUNGES WITH DUMBBELLS 3 SETS, 30 REPS
STANDING CALF RAISES 4 SETS, 12-15 REPS
SEATED CALF RAISES 3 SETS 10-12 REPS

DAY#2
CHEST AND TRICEPS
FLAT BENCH DUMBBELL PRESS 3 SETS, 8-10 REPS
INCLINE BENCH DUMBBELL PRESS super-set with INCLINE DUMBELL PRESS FLYS 3 SETS, 8-10 REPS
DECLINE STRAIGHT BAR BENCH PRESS 3 SETS, 8-10 REPS
PEC DEC 3 SETS, 8-10 REPS SUPPER SET WITH PUSH UP'S as many as you can do
TRICEP CABLE PUSH DOWN EXTENSIONS 3 SETS OF 3 DROPS 12 REPS drop 10 reps, drop 10 reps
TRICEP SEATED DUMBBELL EXTENSIONS (BEHIND HEAD) 3 SETS., 8-10 REPS
TRICEP DIPS 3 SETS, 10-12 REPS

DAY#3
SHOULDERS, HAMS & GLUTES
SEATED DUMBBELL SHOULDER PRESS 3 SETS, 8-10 REPS
SEATED DUMBBELL SHOULDER LATERALS DROP SET 3 DROP SETS WITH 2 SETS OF DUMBBELL (15lbs & 5lbs.) 3 sets, 8-10 reps
STANDING STRAIGHT BAR UP RIGHT ROWS 3 SETS 8-10 REPS
STANDING SHOULDER SHRUGS 3 SETS 8-10 REPS
WALKING DUMBBELL LUNGES 3 SETS, 30 REPS
INBETWEEN EACH SET OF LUNGES SUPER SET WITH STRAIGHT LEG DEADLIFTS
STEP-UPS 3 SETS, 20-30 REPS
CALVES AGAIN

DAY #4
BACK & BICEP
WEIGHT ASSISTED WIDE GRIP CHIN UPS OR PULL UPS 3 SETS, 10-12 REPS
LAT PULL DOWNS TO FRONT 3 SETS, 8-10 REPS
LAT CLOSE GRIP PULLDOWNS TO FRONT 3 SETS, 8-10 REPS
ONE ARM BENT OVER DUMBBELL ROWS ON FLAT BENCH 3 SETS, 8-10 REPS
SEATED DUMBELL ALT. CURLS 3SETS, 8-1O REPS SUPPER SET WITH STANDING DUMBBELL HAMMER CURLS 3 SETS 8-10 REPS
SEATED PREACHER CURLS WITH E-Z BAR 3 SETS 8-10 REPS
21'S STANDING STRAIGHT BAR CURLS 3 SETS OF 7 REPS, 7 REPS FROM BOTTOM TO 1/2 WAY, 7 REPS FROM 1/2 WAY TO TOP then 7 FULL REPS

SunnyD902 · 02-13-2008, 08:57 PM

I do cardio for 30 to 45 mins on an empty stomach upon waking and then I will do another 30 to 45 mins in the evening. Sunday's are my "active rest" days where I play hockey for an hour.

SunnyD902 · 02-13-2008, 09:00 PM

Abs everyday except Sunday

jacqhp · 02-13-2008, 09:32 PM

I definetly need to work on my lower half, I might use some of your routine for legs and glutes. Ill be looking in on your progress from time to time. Good work!!

mblo17 · 02-14-2008, 11:35 AM

Hi there! U look great and u will do well in your 1st comp. I'll be doing my 3rd comp in July, so will start my diet at the end of March. U have alot of muscle and I noticed your calories are at 1500. I would recommend u increasing ur calories, maybe about 1700-1800. I just had my bf done via hydrostatic bf test and I came out to 14% and I am weighing 130lbs. My RMR is 2200, which I never knew before and I would be starving on a comp diet of 1200 cals and I lost too much muscle. Now I know I should cut around 1700, so u could definitely get away with eating more and still lose. If u have any questions or advice for ur 1st show, just pm me. Good luck and keep up the good work.

Quote:

Originally Posted by SunnyD902

I haven't had my body fat tested so I'm not sure. I would love to get down to 8% come competition time but that will be very difficult but I'm willing to give it a good shot! I'm hungry at times with my diet but as long as I don't miss any meals I'm good to go. It's still approx. 1500 cals/day give or take.

My training split looks like this:
DAY#1
LEGS
SUPER SET LEG CURL AND LEG EXTENSION 3 SETS, 10-12 REPS
SQUATS 3 SETS, 8-10
HACK SQUATS 3 SETS, 8-10 REPS
WALKING LUNGES WITH DUMBBELLS 3 SETS, 30 REPS
STANDING CALF RAISES 4 SETS, 12-15 REPS
SEATED CALF RAISES 3 SETS 10-12 REPS

DAY#2
CHEST AND TRICEPS
FLAT BENCH DUMBBELL PRESS 3 SETS, 8-10 REPS
INCLINE BENCH DUMBBELL PRESS super-set with INCLINE DUMBELL PRESS FLYS 3 SETS, 8-10 REPS
DECLINE STRAIGHT BAR BENCH PRESS 3 SETS, 8-10 REPS
PEC DEC 3 SETS, 8-10 REPS SUPPER SET WITH PUSH UP'S as many as you can do
TRICEP CABLE PUSH DOWN EXTENSIONS 3 SETS OF 3 DROPS 12 REPS drop 10 reps, drop 10 reps
TRICEP SEATED DUMBBELL EXTENSIONS (BEHIND HEAD) 3 SETS., 8-10 REPS
TRICEP DIPS 3 SETS, 10-12 REPS

DAY#3
SHOULDERS, HAMS & GLUTES
SEATED DUMBBELL SHOULDER PRESS 3 SETS, 8-10 REPS
SEATED DUMBBELL SHOULDER LATERALS DROP SET 3 DROP SETS WITH 2 SETS OF DUMBBELL (15lbs & 5lbs.) 3 sets, 8-10 reps
STANDING STRAIGHT BAR UP RIGHT ROWS 3 SETS 8-10 REPS
STANDING SHOULDER SHRUGS 3 SETS 8-10 REPS
WALKING DUMBBELL LUNGES 3 SETS, 30 REPS
INBETWEEN EACH SET OF LUNGES SUPER SET WITH STRAIGHT LEG DEADLIFTS
STEP-UPS 3 SETS, 20-30 REPS
CALVES AGAIN

DAY #4
BACK & BICEP
WEIGHT ASSISTED WIDE GRIP CHIN UPS OR PULL UPS 3 SETS, 10-12 REPS
LAT PULL DOWNS TO FRONT 3 SETS, 8-10 REPS
LAT CLOSE GRIP PULLDOWNS TO FRONT 3 SETS, 8-10 REPS
ONE ARM BENT OVER DUMBBELL ROWS ON FLAT BENCH 3 SETS, 8-10 REPS
SEATED DUMBELL ALT. CURLS 3SETS, 8-1O REPS SUPPER SET WITH STANDING DUMBBELL HAMMER CURLS 3 SETS 8-10 REPS
SEATED PREACHER CURLS WITH E-Z BAR 3 SETS 8-10 REPS
21'S STANDING STRAIGHT BAR CURLS 3 SETS OF 7 REPS, 7 REPS FROM BOTTOM TO 1/2 WAY, 7 REPS FROM 1/2 WAY TO TOP then 7 FULL REPS

SunnyD902 · 02-14-2008, 01:31 PM

Quote:

Originally Posted by mblo17

Hi there! U look great and u will do well in your 1st comp. I'll be doing my 3rd comp in July, so will start my diet at the end of March. U have alot of muscle and I noticed your calories are at 1500. I would recommend u increasing ur calories, maybe about 1700-1800. I just had my bf done via hydrostatic bf test and I came out to 14% and I am weighing 130lbs. My RMR is 2200, which I never knew before and I would be starving on a comp diet of 1200 cals and I lost too much muscle. Now I know I should cut around 1700, so u could definitely get away with eating more and still lose. If u have any questions or advice for ur 1st show, just pm me. Good luck and keep up the good work.

Thanks! Yeah I often wonder if I'm taking in enough calories but I figure if I'm taking in enough protein I won't lose too much muscle. It works out so that I'm taking in about 199g of protein, 123 g of carbs, 35g of fat. What would you suggest I take in more of to increase my calories? I find I'm having good results with this amount of carbs each day. Do you carb cycle?

mcj · 02-14-2008, 01:34 PM

Hi there and Welcome!

I don't compete.. but I do carb cyle and have gained lean mass doing so. It is a great way to lose some BF. There are a lot of girls on this site that use that method.

Check out BuffyCat's (Joan) journal in here - she is bodybuilder, carb cycles and stays very lean!

Your pics look great... you are going to do AWESOME!!!!

amj0883 · 02-14-2008, 02:11 PM

You look amazing! Your going to do great!!!! I personally have never carb cycled but am thinking about giving it a try if I don't get good results with my current plan...I've heard wonderful things from people who do, do it..

mblo17 · 02-14-2008, 03:46 PM

Yes, I have carb cycled where I would take in more carbs on the days that I worked big muscle groups(back and legs)and then go less on the other days.
Are u counting your nsv in your carb count? Do you know what macros are with your current eating plan? I would say just increase your servings of each carb/protein/fat at a few meals to increase the cals, but keeping the macros the same. If what you are doing now is working for you and it's not too painful, then go ahead and stick with it, I just wouldn't want to see you end up like me with cutting my calories too low trying to get that last bit of bf off. Sometimes it takes a few competitions to really dial in what works for our bodies. So where is your competition?

Quote:

Originally Posted by SunnyD902

Thanks! Yeah I often wonder if I'm taking in enough calories but I figure if I'm taking in enough protein I won't lose too much muscle. It works out so that I'm taking in about 199g of protein, 123 g of carbs, 35g of fat. What would you suggest I take in more of to increase my calories? I find I'm having good results with this amount of carbs each day. Do you carb cycle?

twinnett · 02-14-2008, 06:52 PM

Hi there! You look fantastic!! I really like carb cycling as well!!! it's helped me lose fat and gain lean muscle!

SunnyD902 · 02-14-2008, 07:13 PM

NSV? I include my supplements in my carb count if that is what you mean...not sure. My current macros are approx 50% protein 30% carbs and 20% fat. I calculated my calories based on my goal weight, not what I weigh now so that is why they tend to be lower. But I may try cycling for a week or so and see how that goes. My competition is April 19th...9 weeks out on Saturday.

Quote:

Originally Posted by mblo17

Yes, I have carb cycled where I would take in more carbs on the days that I worked big muscle groups(back and legs)and then go less on the other days.
Are u counting your nsv in your carb count? Do you know what macros are with your current eating plan? I would say just increase your servings of each carb/protein/fat at a few meals to increase the cals, but keeping the macros the same. If what you are doing now is working for you and it's not too painful, then go ahead and stick with it, I just wouldn't want to see you end up like me with cutting my calories too low trying to get that last bit of bf off. Sometimes it takes a few competitions to really dial in what works for our bodies. So where is your competition?

twinnett · 02-14-2008, 07:15 PM

NSV= non starchy veggies, like lettuce, broccoli, etc

SunnyD902 · 02-14-2008, 07:35 PM

Today I did 45 minutes of cardio on an empty stomach this morning. I did low intensity on the bike because of my toes :-(

Then had a back and bicep workout:
Wide grip pull-ups, as many as I could on my own (I got 5) then finished off on the weight assisted pull-up machine. Did this 3x 10-12 reps.
Lat pull-downs, 100lbs 10x, 100lbs 10x, 120lbs 8x
Lat close grip pull-downs, 80lbs 10x, 80lbs 10x, 100lbs 6x
T-bar rows, 45lbs 10x, 45lbs 10x, 55lbs 8x
One arm dumbbell rows, 65lbs 10x, 70lbs 8x, 70lbs 8x (was gunna try the 75 pounders but my hand was a little sore today, would have been the most I ever rowed)
Seated dummbell curls (25lbs 10x) super set with standing hammer curls (20lbs 10x) 3 sets
Seated preacher curls with E-Z bar 40lbs 8x, 30 lbs 10x, 20lbs 12x
21's standing straight bar curls (bar only) 3 sets of 7 reps, 7 reps from bottom to 1/2 way, 7 reps from 1/2 way to top then 7 full reps.

SunnyD902 · 02-14-2008, 07:36 PM

Ahhhh I see. Yes I do count them.

Quote:

Originally Posted by twinnett

NSV= non starchy veggies, like lettuce, broccoli, etc

twinnett · 02-14-2008, 07:37 PM

You are STRONG!!!!! I thought I was badass w/ 45s on the back row..wow!!!

And your shoulders and back are what I dream of!!!!!

SunnyD902 · 02-14-2008, 07:43 PM

Quote:

Originally Posted by twinnett

You are STRONG!!!!! I thought I was badass w/ 45s on the back row..wow!!!

And your shoulders and back are what I dream of!!!!!

45lbs is very good! It wasn't long ago when that was the most I was doing. I also have a few extra pounds on you as well! LOL!

kledbetter · 02-14-2008, 08:21 PM

you look great!

SunnyD902 · 02-25-2008, 05:49 PM

Ok so I've been lazy with my journal. My toe is healed thank god so I'm back to my 2 45 minute cardio sessions a day. Last night I calculated my bf% and approx what I would weigh stepping on stage at about 6% to 8% bf and it would be around 160. I was very happy to hear that because earlier I was told I would have to get down to 145ish! Too much weight to lose in too little time! I'm already cutting it close! Diet is still working well for me so I have not implemented carb cycling. I will save that for when my fat loss slows down. Today I did 45 mins of cardio on the treadmill and did some abs. This afternoon I trained legs:
Leg extensions superset with lying leg curls 3 sets 10-12 reps
Squats 3 sets 10-6 reps
Leg press 3 sets 10 reps
Walking lunges, length of gym and back 3x
Calves on the leg press 3 sets 10-15 reps
I will now go back for my second cardio session tonight. I had a bad week last week, feeling very down and the fact that I had injured my toe didn't help but I'm back on track! Only 8 weeks to go so it's do or die now :-)

twinnett · 02-25-2008, 07:11 PM

Wow...160 and 8% bodyfat???? Nice!!!!! Glad the toe is better!

SunnyD902 · 02-25-2008, 08:00 PM

According to what was calculated...give or take a few lbs it could be closer to 8% or 10% but I'm still happy with that...but then again who knows really until weigh-in what you're going to be exactly...

Quote:

Originally Posted by twinnett

Wow...160 and 8% bodyfat???? Nice!!!!! Glad the toe is better!

SunnyD902 · 03-01-2008, 11:52 AM

Today I am exactly 7 weeks out. Very excited but nervous about not being lean enough. I weighed 175 this morning so that was good. Basically following the same training split, my trainer plans on switching it up soon and has made some changes to my diet. The apple has been cut out, as well as salsa and other condiments. Carbs have been lowered as well. I also stopped taking creatine and NO-xplode. Starting to feel quite tried and cranky this past week, but I guess that goes with the territory. I am traveling to Toronto this coming week for some job interviews, so I'm a little worried about my diet and training but I am staying with my friend who is training for figure so it should be fine. As long as I prepare all my meals in advance and bring a cooler on the plane I'll be good to go. Now it's just making sure I can find a suit that still fits me! Here are some progress pics...

amj0883 · 03-01-2008, 12:44 PM

Your looking great! Good luck with the job interviews this week and don't worry about how your going to do diet wise, you are very dedicated and will not let a trip slip you up

Buffycat3 · 03-02-2008, 04:59 AM

Hi !
I just noticed your journal...and I had to stop in and wish you the Best of Luck in your journey of preparing for a comp.

Your progress pics are looking super!
You are changing very well!!

Keep up the dedication and hard work!

vanillabn · 03-02-2008, 08:36 PM

Hey, it's my first visit to you journal so I thought I'd stop in and say hi! You look amazing in your pics!! Your hard work is very evident. Good luck with your contest prep, I look forward to seeing how things go in here!

SunnyD902 · 04-09-2008, 10:09 AM

Wow I am reeeeeaaaalllly bad at keeping this journal! My bad!! Anyway, I am a week and a half away from my first competition! Eeeeeek! I am down to 162, hoping I get down to 155-150 on stage. Feeeling pretty damn tired but the closer I get the more excited I'm getting. I posted my newest progress pics on my bodyspace. Check them out and tell me what you think. :-)