MisSarah's SlimDown.BulkUP {NFSC*11} log

[MisSarahC]

So here we go. Time to get serious & finally finish up my body recomp. I am officially entering the NFSC in the female cutting category but my real goal is to slim.DOWN while bulking.UP in musculas.

[Starting stats]
height: 5'2"
weight: 119.5 lbs

Very eggzited to see all the progress & transformations. Good luck to everyone!

[Locavore]

Woohoo! There she goes!

Good luck! You look fantastic already.

[braggable]

Subbed.

[SideSteal]

Best of luck!!

[PBateman2]

KIIIIIIIIIIIIIIIIIIIIIIIIIIIILL IT! GL.

Train hard!

[mannydawg]

in on this one, good luck

[MisSarahC]

Subbed.

Yeahh! Thanks for your support

[MisSarahC]

Best of luck!!

Thanks very much! You also!!
PS - Congrats on your precious son

[MisSarahC]

KIIIIIIIIIIIIIIIIIIIIIIIIIIIILL IT! GL.

Train hard!

Heckkkk yeA!! There's absolutely NO other way!
TY!!

[MisSarahC]

in on this one, good luck

Verr nice! Thanks so much! Good luck to you too!!

[zstanton]

good luck to you

[Flyin Ryan]

Funny, I also love pink! We have so much in common already!
/white knight

haha I kid, I kid.
On a serious note, best of luck to you!

[Cumulonimbus]

In for the journey


























and pics.

[Flyin Ryan]

In for the journey

and pics.

This.

[jordanair45]

You know you dun goofed by putting that BTK in your sign, right? Everyone is going to be watching .

BTW, what's your plan? How many calories are you cutting at? Macros? Workout routine?

Good luck!

[allmebaby]

I'm totally in on your progress. You are starting out great and I can't wait to see how awesome you look at the end.

[MisSarahC]

good luck to you

Thanks so much! Good luck with your goals also!

In for the journey





and pics.

Funny, I also love pink! We have so much in common already!
/white knight

haha I kid, I kid.
On a serious note, best of luck to you!

This.

White knights = negged. JK. i kid
Thanks for the support guys

[spicyprice]

Good Luck!

[MisSarahC]

I'm totally in on your progress. You are starting out great and I can't wait to see how awesome you look at the end.

Aww thanks allmebaby♡! I'm really excited to see your transformation too! ◕‿◕ Train HARD!!

Good Luck!

Thanks so much! Good luck to you also!!

[allsmiles]

Thanks for your well wishes!! You look great already and I can tell you're really motivated so I know you're going to do well!

[Webber91]

Sub'd for white knighting.

And because I'm taller than someone

[MisSarahC]

Sub'd for white knighting.

And because I'm taller than someone

Whatever the reason...thanks for the support Good luck!

[MisSarahC]

Now that I have a clear idea of how I am going to approach this competition, time to share.

Like I said in my first post, I’m officially competing in the fat loss category but my main goal for the next 18 weeks is to finally complete a full body recomposition. I’ve always had issues with weight, tipping the scales at 140+#s on a fairly smaller 5’2” frame. To make a long story short, after about 7 years of yoyo dieting, a tumultuous love/hate relationship with cardio machines & an unfounded apprehension of weights in ‘fear of getting bulky’, my eyes were finally unmasked to lifting by my dearest bf. Never would I have thought, I would willingly compete in a fat loss challenge but here goes everything :P

During the early part of the competition I am planning on bulking to build muscle because I am FAR from satisfied with my strength & musculas. This will be accomplished by BTKin’ it in the gym (REPRESENT!), training 4 days a week on a push/pull split, plus one sesh strictly dedicated to legs & glutes. For diet during the bulk portion, my plan is to eat 100 calories over maintenance on training days at 1950 & at maintenance on non-training days at 1850 calories [STRONG IF+IIFYM+CHOCOHOL LIFER❤]. If I feel I am gaining weight too fast, I will decrease calorie intake. I really want to focus building my arms and shoulders since they seem to be the weakest parts of my body. IMO, strong shoulders & arms are just plain ol’ SEXYY! So is a nice & shapely culo

For the cutting phase of my transformation, I plan on gradually decreasing my caloric intake & increasing cardio to 4x a week in the form of a steady-state/HIIT combo. I will, of course, continue to lift as hard as my little body but INVICTUS spirit will possibly allow…please excuse the screaming little Asian girl in the gym at 5:30a ;P

I see there is stiff competition in this little-BIG challenge of ours but it gets me pumped beyond belief to be among so many like-minded & goal oriented competitors & bb.com members. It definitely lights the fire under this firey Asian’s (_!_)! Proud to be here ladies & gents…let’s do this!

Starting stats:
Height: 5’2”
Weight: 119.5 lbs
estimated BF: ~25% (thanks juliacheh for your guesstimate)

GOAL:
Height: 5’7” (hahaha a girl can dream right? :P)
Weight: 105-108
BF: 15-17%

A posse ad esse ~ From possibility to reality.

[braggable]

Kill it girl!

[spicyprice]

Good is plan is good!!


*and no, thats not psychological warfare *

[PBateman2]

This will be accomplished by BTK in’ it in the gym (REPRESENT!), training 4 days a week on a push/pull split, plus one sesh strictly dedicated to legs & glutes. For diet during the bulk portion, my plan is to eat 100 calories over maintenance on training days at 1950 & at maintenance on non-training days at 1850 calories [STRONG IF+IIFYM+CHOCOHOL LIFER❤].

BOOO-YAAAAAAAAAA!!! Tear it up!

[MisSarahC]

OMG it’s been over 15 hours since I was in the gym and I am STILL feeling the burn from this morning’s chest & triceps work out. It makes me to use my arms but to know how freakin HARD I went. This has to be the most I’ve EVER pushed myself. Embarrassingly enough, I actually grunted in the most girliest way..ugh :P
Now, I know the weights that I’ve worked with aren’t going to blow anyone away but it’s my first time doing a lot of these exercises. {Thank you to the darling bf for the new work out.} Plus, I know it’s only the beginning of my journey, so mark my words: I WILL INCREASE & IMPROVE drastically by the time this challenge is over. BEYOND EXCITED!! Woowoo!!

1. Incline DB Press {2 min rests} – 1st time
⋅ 1x10 ~ 10# warm-up
⋅ 1x10 ~ 20#
⋅ 1x10 ~ 25#
⋅ 1x08 ~ 30#

2. Incline DB Flyes {1 min rest} – 1st time
⋅ 2x10 ~ 10#
⋅ 2x10 ~ 15#

3. CGBP – 1st time .. I LOVE THESE! Although I got pinned under the bar on my 2nd set ;P
⋅ 1x10 ~ 45#
⋅ 1x05 ~ 55#
⋅ 2x10 ~ 50#

4. Cable Rope Extension {1 min rest}
⋅ 2x10 ~ 50#
⋅ 1x05 ~ 50#
⋅ Drop Set ~ 40#
~ I was definitely feeling weak after the previous exercises

5. Straight Bar Cable Extension {1 min rest}
⋅ 4x10 ~ 50#
⋅ Drop Set @ 40#

6. Decline Ab Twist Cruch
⋅ 3x15 w/ 15#DB

7. Triangle Push ups followed by regular push ups
⋅ 3 – Drop sets

So that’s that. Tomorrow I BTK my legs & glutes. Yay!! ^-^

Oh and I went to the mall this morning to keep my mind off the last hour of my fast & my arms looked so pumped, I thought I’d take a few photos ;P Still small but def liking my progress Please ignore the horrendous dress I was wearing lol



Have a good weekend everyone!

[braggable]

Damn girl! Mirin' the gun show

Nice session! Great volume. Tear it UP!!!

[MisSarahC]

Kill it girl!

You know I'm trying! ;D

Good is plan is good!!
*and no, thats not psychological warfare *

Hahaha .. thanks spicy~!

BOOO-YAAAAAAAAAA!!! Tear it up!

Did just that today! Yay*yuH!

[MisSarahC]

Enough said lol. I thought yesterday's workout was hardcore but I went even harder this morning. Yeaaa buddy!! BTK⋅PhD REPRESENT! I LOVE my leg & glute days, so to do it justice I did some research to incorporate new exercises into my workout to really push myself. Mission accomplished!

Pre-fatigued my quads so the following exercises would require my hams & glutes to compensate.

1. Seated Leg Extension
⋅ 1x20 @ 60#
⋅ 3x10 @ 80#

2. Deadlifts {2 min rests}
⋅ 2x10 @ 95#
⋅ 1x10 @ 100#
*Made sure to focus on keeping my back straight & good form but I felt I could go heavier. Next week…

{SUPERSET⋅1} ~ 2 min rests // 1st time
3. Barbell Deep Squats
⋅ 1x10 @ 50# warm-up
⋅ 3x15 @ 50#
*I can definitely go up in weight on these. Will try 60 & 70#s next week.

4. Barbell Flat Bench Glute Raises
⋅ 3x12 @ 50#
**OMG THESE!!!! They do the job RIGHT! I will DEF be doing this SS again!

{SUPERSET⋅2} ~ 2 min rests // 1st time
5. Barbell Step-ups
⋅ 3x20 steps @ 40#
*I will be increasing on this one too.

6. Single Leg Deadlift
⋅ 3x10 w/ 30# barbell (L leg behind on flatbench)
⋅ 3x10 w/ 30# barbell (R leg behind on flatbench)
*YESSSS!!! THESE!! I LOVE!!! Feelin the motherLOVING BURN!!

{SUPERSET⋅3} ~ 2 min rests
7. Sumo Squat
⋅ 3x10 @ 50# (PR)
*Phew! Boy was I feeling the fatigue!

8. Flutter Kicks
⋅ 3x22 – bodyweight only
*Didn’t feel like this was bringing the intensity at all…will be considering something else to replace these.

{SUPERSET⋅4} ~ 1 min rests
9. Cable Kick-backs w/ Ankle Strap
⋅ 3x8 @ 60# ~ left leg
⋅ 3x8 @ 60# ~ right leg

10. Cable Abductions
⋅ 3x12 @ 20# ~ left leg
⋅ 3x12 @ 20# ~ right leg

11. Lying Leg Curl {30 sec rests}
⋅ 1x10 @ 50#
⋅ 1x12 @ 50#
⋅ 1x09 @ 50#

12. Decline Weighted Twist Crunch
⋅ 3x15 w/ 15# DB
⋅ 2x30 twists w/15# DB

13. Back Extensions
⋅ 3x15 w/ 25# plate
*I normally do 25 reps/set but I was toast.

LONGGG WORKOUT but absolutely loved that I brought my A game & it REALLY kicked my a$$ Will repeat next week!