Lauren's First Contest Prep!! I want your help!

benyol06 · 02-22-2008, 05:44 PM

Hi my name is Lauren and I am preparing for my first figure competition to be held July 12, 2008! I am looking for all the help and suggestions possible (as far as making my exercise and nutrition routine fit into my busy schedule), motivation, and any personal experiences you want to share. I am a full-time college student, so I'm juggling classes, studying, and workouts/eating. I have to say though, I enjoy every second of it!

I am 20 years old and have dropped from 121 lbs to 115.7 lbs in a matter of three weeks, when I knew I wanted to get serious.

As of 1/30/08 I was 121.3 lbs (73.7 lbs water, 25.4 lbs protein/min., and 22.2 lbs fat) with 18% total bodyfat.

Measurements
Hips: 35.5
Waist: 26.5
Abs: 29.75
Thighs: 19.5 both

Workout for next three weeks:
Cardio:
6 days per week first thing in am at about 60-65% MHR, or only going hard enough to past the 'talk test'.
(M-Sat & Sun. off)

Strength Training:
Weights five nights per week. (M-F)
Day 1: Chest
Day 2: Back
Day 3: Legs
Day 4: Arms, hams, calves
Day 5: Shoulders
(Not always in that order)
(abs every other day)
Each movement of a body part starts out with high reps, then progresses down to lower reps with higher weights.

Food:
Meal 1: Omelet (six egg whites, two egg yolks; 2.5 oz. ground turkey breast; one cup mixed broccoli, onions, peppers); one-half grapefruit, one serving of oatmeal. One cup of coffee.
I have found making omelettes with ground turkey and veggies is quite tasty!

Meal 2: Two scoops Protein Powder, two tablespoons health fat source (olive oil, flax oil, almond butter).

Meal 3: Four ounces chicken, two cups salad with two tablespoons cider vinegar and one table spoon olive oil, one small yam. One cup of coffee.

Meal 4: Same as meal two.
Meal 5: 5 oz. chicken breast with two cups veggies raw.
Meal 6: 9 egg whites with one cup omelet vegetables.
(Sometimes I substitute meal 5 or 6 with two scoops of protein powder with water)

I look forward to keeping this online journal so everone can see my progress and hear my funny stories!!Like spilling oatmeal on the front seat of my car. Go figure how difficult it is to get a oatmeal stain out of fabric!! haha thank you oxy clean!

Little Nessi · 02-22-2008, 05:58 PM

Welcome!!!! nice profile pic! great figure :-) I won't be much help since I'm seeking major help, but lots of women here will help you.

just curious how tall you are? How many cals does that work out to? do you know the macro breakdown?

Good luck!! I'm sure you'll do great.

benyol06 · 02-22-2008, 08:10 PM

I am 5' 3". And I am not sure of the macro breakdown. Hmm....I guess I need to figure that out?!

Thanks for the message. What are your goals?

twinnett · 02-23-2008, 05:56 AM

Hi!! I'm competing this fall! Good luck to you! Posing is looking good to start with!! I would say not to do so much cardio so soon...then you'll only have to add more and that will be just crazy!! You want to preserve as much lean mass as you can!!!

Hibiscus09 · 02-23-2008, 06:32 AM

You look great, Lauren!

Good luck to you!

benyol06 · 02-23-2008, 09:22 AM

THank you for the suggestion with cardio! What show are you competing in this Fall? And is it your first show?

This morning I did 40 min. of cardio in total, at a light intensity keeping my heart rate at about 153. I split the workout into 20 min. walking on an incline on the treadmill followed by 20 min. on the eliptical. All around good session!

Prepared all of today's food when I got back. Breakfast was so tasty!! Egg-white omelette with red peppers and broccoli, two whole eggs, oatmeal, and 1/4 of a cantaloupe. AND WATER!! My new favorite device is my chefmate digital scale. It's small and compact and reads both ounces and grams.

I will be heading to the gym later for a chest workout. I love chest days, especially when I have a spotter!

ErinB1218 · 02-23-2008, 09:35 AM

Best of luck to you in your first figure comp!!! I'm doing my first one also this year, in September.

You already look fantastic, you won't have any problems!!

Let's def keep in touch!

amj0883 · 02-23-2008, 09:52 AM

You do look amazing and I am sure you do well in your first competition! I also struggle with determining the amount of cardio to do and still haven't figured it out

I look forward to going through your journey with you and seeing you reach your goals!

benyol06 · 02-25-2008, 10:13 PM

So I officially survived my first week of contest preparation. I am 21 weeks out from my show! I feel that if I can do it for one week, or one day for that matter, I can easily keep it up!

Over the weekend, I had a workout partner help me with a chest workout, and am proud to say I broke a personal record. I did the last three sets of DB chest press with 35 lbs on each arm!! Oh yeah!! and it felt great too.
Here's my chest workout:
Incline BB Press 20-12-10-8-6
Flat DB Press 20-10-8-6-6
S/S Incline DB Flies 15-12-10-8-6
Flat DB Flies 15-12-10-8-6
Cable Cross Overs 15-12-10-8-8

fltallpaul · 02-26-2008, 07:00 AM

Quote:

Originally Posted by benyol06

So I officially survived my first week of contest preparation. I am 21 weeks out from my show! I feel that if I can do it for one week, or one day for that matter, I can easily keep it up!

Over the weekend, I had a workout partner help me with a chest workout, and am proud to say I broke a personal record. I did the last three sets of DB chest press with 35 lbs on each arm!! Oh yeah!! and it felt great too.
Here's my chest workout:
Incline BB Press 20-12-10-8-6
Flat DB Press 20-10-8-6-6
S/S Incline DB Flies 15-12-10-8-6
Flat DB Flies 15-12-10-8-6
Cable Cross Overs 15-12-10-8-8

Thanks for stopping in my thread, looks like we will be competing with in a few weeks of each other so it will be cool to follow along and watch you progress. I started my diet this week.....great job on the workout.

Paul.

benyol06 · 02-28-2008, 10:55 PM

Hey Paul, yea it will be awesome to go through our first contest preps at the same time. Like you had stated on your thread about training on the weekends and taking off the night you're in class, I am doing the same. Right now I am taking 7 classes, that's right 7, and working so it just makes sense for me to train intensively on Sat. and Sun. That feeling of going from one thing to another to another all day long and then to train at night is brutal sometimes. I feel ya. haha.

I have a basic question for anyone who is or ever has competed: How do you measure your food out to cook and what are your favorite 'devices' that make life a little easier when it comes to contest prep? I have had a hell of a time with drinking containers that leak all over the place!!

Thanks.

Wed. night I did my first leg workout ever with drop sets. Wow. What a burn!!
Here's what my leg workout looked like:

Leg Press Carriage 20-15-12-10-8 (drop set)

Alternate BB Lunges 20-20-20-20-20

S/S Stiff Legged Deadlifts 15-12-10-8-6
Leg Curls 15-12-10-8-6

Leg Extensions 20-15-12-10-8

Seated Calf Raises 20-20-20-20-20

I broke a PR with deadlifts of 90 lbs and leg curls with 60 lbs. Oh yeah!!

benyol06 · 03-02-2008, 04:06 PM

So I have found that training on the weekends is much more effective than cramming everything into the weeknights. Besides, everyone and their uncles are in the weight room on a week night. It seems that very few people are bustin' their humps in the gym on a Sat. at 7 pm, which is great for me because I have free reign on the place.

Also, I have been cooking multiples of the same meal at once in order to cut down on time spent in the kitchen. For instance, on Sat. I cooked up 5 days worth of breakfasts. Wow, was it easy to measure everything out, package it, and store it in the fridge. Is it only me, or is it much easier than it seems at first, to adhere to a regimented diet? There is no thinking required. I know what I have to eat and when, and that is it.

2 weeks down, 19 to go! I will post pictures in one week? How often do all of you take progress pics?

amj0883 · 03-02-2008, 06:46 PM

Yes it does get much easier!! I like having a schedule so I know what to eat, when to eat it so there isn't no guessing involved. Many people find it boring...but hey it works for me!!!

Thats a great idea about cooking in bulk for the week! That would def. cut down on time in the kitchen. I take the weekends off - but I bet the gym is less crowded then. If it works for you I think its great!

I personally take progress pics once a month, but I'm not getting competition ready so you may feel more comfortable seeing your results every other week or so

benyol06 · 03-08-2008, 07:07 PM

This week has been much easier in terms of getting used to the workouts and nutrition regimen. Here are some of today's highlights:

Back
Dead Lifts 12-10-8-6-4 (broke PR and went up to 105 for majority of sets)
Close Grip Chins 15-12-10-8-6 (gravitron because no spot)
Reverse Grip Bent Over Rows 15-12-10-8-6 (lighter weight to maintain form
T Bar Rows 15-12-10-8-6 (broke PR of 90 lbs!)

I have had an interesting experience eating clean while in class at college. One thing that has seemed to work out is GNC's twist off bottom protein shaker cup. Although I do not use the bottom compartment, I simply place the powder in the bottom of the main cup and add 1 tbs. of heavy cream for fat, add water and shake. Seems to work for now, but I hate the design of the shaker cup, it's so utilitarian. Any suggestions?

Here are my latest progress pics from tonight, 3/8/08:

twinnett · 03-08-2008, 07:25 PM

Lats/ upper body is looking great!!!

For eating in class: homemade protein bars? Protein "fudge" made w/ PB, whey, and a bit of water for consistency...very good!!!

benyol06 · 03-08-2008, 07:55 PM

tell me more about how to make these protein bars!!! : )

serinebean · 03-08-2008, 09:22 PM

Had to come and see your journal! You should have NO problem doing awesome in your contest. I will be following along!

benyol06 · 03-09-2008, 10:45 AM

Here are my progress pics!! Small but noticeable changes. lol. Thanks for stopping by!!

benyol06 · 03-09-2008, 10:49 AM

So...my boyfriend is a chef and when we have a little more time on the weekends he whips up the most delicious clean food for me (that's on my diet of course). And I'm thinking of posting some of his recipes. Wow, who knew chicken and asparagus could taste so darn good?!

twinnett · 03-09-2008, 01:19 PM

MMMMM....what kind of sauce is that on the chicken???

amj0883 · 03-09-2008, 01:58 PM

Please post recipes!!! I'd love some good clean eating recipes to start trying! The chicken does look amazing!

Buffycat3 · 03-09-2008, 05:02 PM

I'd love to follow along with you on your journey toward Competition!
Best of Luck to You!

lululemon · 03-12-2008, 11:40 AM

Just wanted to say good luck getting ready for competition =)

benyol06 · 03-12-2008, 11:49 AM

Thank you everyone for your continued support! The sauce on the chicken above was made with white wine, red wine vinegar, and gourmet mustard. Right before the chicken was finished cooking in the pan, I added the sauce and let the alcohol cook out. Also, before the chicken was cooked I rubbed oregano, garlic, and onion powder on top. Full recipe to come!

freebirdmac · 03-12-2008, 12:54 PM

Hi! You look great already!

I know nothing about contest prep, but if you're at 18%bf doesn't that mean you only need to lose 8-10 pounds over the next 21 weeks? If so, it would seem you have plenty of time for diet and cardio to lose bf and can spend some time at maintenance or above and try to add even more muscle. But like I said, I know nothing

Good luck! I'm vicariously living through you ladies brave enough to do contests.

vanillabn · 03-12-2008, 01:07 PM

Hey, I've been in your journal before but never posted. Just wanted to say that you look great, and good luck with your comp prep

That chicken looks amazing! I look forward to the recipe!

benyol06 · 03-13-2008, 08:42 AM

Hello everyone, looks like I'll be taking an unplanned day off from training today. Yesterday I had a 'cheat' day and ate some junky food, mexican burrito, ice cream, m&m's, etc. and got really REALLY sick last night. I was up all night with stomach pains and vomitted a number of times (involunatarily). I haven't felt taht bad since the first time I got drunk!! I suspect my body just can't handle that type of salty, sugary, fatty foods anymore; and rejects it. Has anyone ever experienced something like this after consistently eating clean for a while, and then indulging in sweets? I will not be touching junk food for a very long time. Yuck!

benyol06 · 03-17-2008, 09:43 PM

Since my last post I have been feeling much better! And have witnessed my body transforming in a way that is all new terriotory! I have broken personal records across the board. I feel so energized and my metabloism is really speeding up! This weekend I will be taking progress pictures and will have my BF level tested.

Highlights
Chest- Flat DB Press 35 lbs. 10-8-6
Back- Lat pulldown 85 lbs. 10-8-6
Bent over BB rows 80 lbs. 10-8-6-4
Legs- Front Squats 85-100lbs. 10-8-6
Stiff legged deadlifts 100 lbs. 10-8-8

Oh yeah tonight in the gym, this guy next to me doing a bicep and shoulder workout let out this loud yelp that sounded like a Gorilla! I swear it was the funniest thing ever!

Shoulders- DB Press 35 lbs. with spot 8-8
DB Shrugs 40 lbs. 12-10-8

twinnett · 03-18-2008, 03:04 AM

Congratulations!! Looks like things are going well for you! I'm glad you're feeling better...maybe you just had a bit of a bug? I find that if I eat too much sugary crap (ummm..like the icing the other day???) or a lot of cheese at once, I feel pretty gross...doesn't always stop me though! I love Mexican!

You mentioned about a suit in my journal: I would start shopping around and order with plenty of time! Most like 12-15 wks to make sure you can get a few fittings, etc.

benyol06 · 03-18-2008, 08:45 AM

Quote:

Originally Posted by twinnett

Congratulations!! Looks like things are going well for you! I'm glad you're feeling better...maybe you just had a bit of a bug? I find that if I eat too much sugary crap (ummm..like the icing the other day???) or a lot of cheese at once, I feel pretty gross...doesn't always stop me though! I love Mexican!

You mentioned about a suit in my journal: I would start shopping around and order with plenty of time! Most like 12-15 wks to make sure you can get a few fittings, etc.

Hey glad I'm not the only one who feels funny eating mexican food! I will be looking into getting a suit pretty soon then. I am determined to find a suit that is inexpensive! Any suggestions? And I want it to be a different design. I really don't like all the beads and jewels and what not.