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Figure Competition in May

Mossley

By Mossley
in Workout journals

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Mossley Member

Mossley

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After advice from a number of you, I've decided to go ahead and start a journal to plot my progress throughout the next 11 weeks. Then I'll have all of you to answer too!

Okay so just over 11 weeks to go, 79 days.

Current weight: 56kg (competing in Novice Figure Tall so no weight restrictions)

Each weekday I'll write down everything I've eaten and trained here (supplements included) and I'll update most Mondays what happened on the weekend.

So to start:

Wednesday 16 Feb

5.30am

Protein Shake

45 minute BACK workout

8.00am

30g Oats

4 egg whites

10.00am

Apple dipped in protein paste

12.00pm

150g steak with 1 cup green beans

1.00pm

45 min walk

2.00pm

2 x rice cakes with 180g tuna

4.00pm

Protein shake

6.15pm

150g steak with strifry veges

8.00pm

Protein shake

8.15pm

15 mins Posing Practice

So this was yesterdays efforts, I'm sure I'll be more motivated now that I have agreed to share every detail with you everyday!

More tomorrow..........

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Mossley Member

Mossley

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If it makes me accountable to someone then I know I will stay away from the 'forbidden' foods.

I'm determined that if I go off track, I'll let you know and then you can all scream at me!

It'll only happen once then I'll feel too bad to do it again......

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Tammy Member

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Hi great to see you putting your journal up. I to have competed in figure a couple of times and am making the switch to bodyfitness tall hopefully in october this year. I would say that you need to put some essential fats into your diet as as weird as it sounds you need to "eat fat to lose fat" not to be confused with eating loads of fast food with heaps of saturated fat, but things like flax seed or hemp oil as these give you EPA and DHA which will help your cognitive function (especialy as you get closer to your compe and feel exhauseted, drained and like you can't think properly) also they help keep your heart etc functioning properly, they keep skin, hair and nails healthy and they help you to metabolise dietary fat. Keep up the good work if I get organised enough I will try and post a journal too! might help to stop my addiction to macintoshes!!!! somehow managed to get addicted to them of all things and struggling to get unaddicted, but am getting better. What kind of reps, sets, weights, exercises do you do, it may be good to post those sorts of those things to especially when you get some pictures up and others may have suggestions to bring up lagging body parts. Although don't get bogged down in listening to the advice of too many people. Also what supplements are you taking and when? you should list those to if you are taking any, as if you havbe cut out all dairy then your body may not be metabolising fat properly either as it has been proben by research that those who include low fat dairy in their diet lose miore weight (mostly in the form of body fat) than those who eat none. Something to think about anyway. Good luck with the eating and training, look forward to hearing more

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Mossley Member

Mossley

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Thanks Tammy, always good to have advice from those who have already competed.

I will get into that Flaxseed oil this weekend. Pics after the weekend too hopefully.

I do use supplements. I have NFS Super Fat Metabolisers in the morning and then again mid afternoon and I take NFS Sterone before and after a workout.

Workouts are generally 4 - 5 exercises per muscle (six day split = chest, back, shoulders, biceps, triceps, legs) with 3-4 sets. I try and have a shockset/dropset/negative set per workout.

Growth - I don't have anything directly after (other than supplements), I just have my protein shake before I workout?

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jono Veteran member

jono

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Thanks Tammy, always good to have advice from those who have already competed.

I will get into that Flaxseed oil this weekend. Pics after the weekend too hopefully.

I do use supplements. I have NFS Super Fat Metabolisers in the morning and then again mid afternoon and I take NFS Sterone before and after a workout.

Workouts are generally 4 - 5 exercises per muscle (six day split = chest, back, shoulders, biceps, triceps, legs) with 3-4 sets. I try and have a shockset/dropset/negative set per workout.

Growth - I don't have anything directly after (other than supplements), I just have my protein shake before I workout?

you should be having a post workout meal. eg: protien shake +banana

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Growth Veteran member

Growth

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you should be having a post workout meal. eg: protien shake +banana

Agreed. This is a must IMO. After a workout your muscles are in a very catabolic state, cortisol levels are high, gylcogen levels are depleted. You need to get some food into you ASAP. Like jono has already suggested, shake and banana is a good option. Your PWO shake or meal needs to be high in protein, have a small amount of simple carbs and have little of no fat as fat will slow the time it takes for your muscles to get the food, this is also a reason why people often choose as PWO shake over a meal as liquids are absorbed faster.

Not having a PWO meal is just asking for muscle catabolism.

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Mossley Member

Mossley

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Thursday 17 Feb

5.30am - 2 x NFS Super Fat Metabolisers, 1 x NFS Sterone

Protein Shake

45 min BACK workout

(not sure what weights are gym uses, some machines are in pounds others in kilos, so just estimates)

Reps, are 12,10,8,6

Lat Pulldown - 35lb, 40lb, 45lb, 50lb

Seated Row - 30lb, 35lb, 37.5lb, 40lb

Reverse Grip Barbell Row - 15kg, 17.5kg, 20kg, 20kg

Chin ups (unassisted) - Negatives 3 x set of 10

6.30am - 1 x NFS Sterone

(due to other posts, I will add another protein shake in here aswell)

8.00am

30g Oats

4 x egg whites

10.00am

1 x rice cake with 100g tuna

12.00pm

150g steak with 2 cups green beans

1.00pm

45 min walk

2.00pm

1 x rice cake with 100g tuna

4.00pm

2 x NFS Super Fat Metabolisers

Protein Shake

6.00pm

150g Chicken and 2 cups salad

7.00pm

45 min walk

8.00pm

Protein shake

*and because I said I would post absolutely everything, I had a small piece of kumara after it was cooked for ready for my lunch today :oops: *

Also did 15 mins of Posing Practice before bedtime.

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Mossley Member

Mossley

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I think they are now replacing it with a superior product called Steronezolin or something similar to that. Probably not something thats needed unless you are in your pre-contest diet. PT made me start taking it 12 weeks out, but he stressed that most of the work should come from the food you eat as he's not a huge supplement fan either.

Interestingly he doesn't support EAS products. I was taking ThermoDynamx instead of the Super Fat Metabolisers and he reckoned that as EAS don't test their products outside of a lab, so really they can't prove they work?

Not sure if you;ve heard anything conflicting?

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Growth Veteran member

Growth

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Interestingly he doesn't support EAS products. I was taking ThermoDynamx instead of the Super Fat Metabolisers and he reckoned that as EAS don't test their products outside of a lab, so really they can't prove they work?

Not sure if you;ve heard anything conflicting?

From what ive heard, ThermoDynamx was/is a good product. I never tried it personally but when i was looking for a thermogen, that one was the one i was thinking of getting.

EAS is a very reputable brand. I have never heard of them not testing their products outside the lab, but i can say that i have use qutie a few EAS products and i rate them pretty highly. I was very satisfied by all the EAS products i used.

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Pseudonym Veteran member

Pseudonym

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I used ThermoDynamX pre-comp and had good results from that. It got me nice and lean for competition with next to no cardio. Definitely felt more alert while on it, and didn't really experience much of the "caffeine jitters" often associated with thermogenics.

For comparison, coming into summer I put myself back onto the same pre-comp diet, but this time I didn't use thermos. Since I didn't have a deadline looming, I wasn't quite as strict with my diet the second time round. But I think it was pretty similar to the first one, even though I wasn't as anal about measuring everything to the last gram. :wink: I still saw good results on diet alone, but they weren't as dramatic, and I found I plateaued out much sooner.

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Mossley Member

Mossley

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Yesterday went like this....

5.30am 2 x NFS Fat Metabolisers

20min crosstrain

25min stepper

8.00am

30g oats with 4 egg whites and a tbsp flaxseed oil

10.00am

1 x rice cake with tuna

12.30pm

150g chicken with 2 cups salad

3.30pm

2 x NFS Fat Metabolisers

Rice cake with tuna

6.00pm

1 x NFS Sterone

45 mins TRICEPS

Bench Dips

BW x 15 reps, 20kg (12), 25kg (10), 30kg (10) BW (10)

Rope Pulldown

35lb x 15 eps, 40lb (12), 45lb (10), 50lb (8)

Rope Pullover

same as Rope Pulldown

Kickbacks

5kg x 12 reps each arm - 4 sets

7.00pm

1 x NFS Sterone

Protein shake

8.30pm

Chicken, brocolli and cooked tomato

9.30pm

Protein Shake

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Mossley Member

Mossley

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Yesterdays efforts.......

7.30am

Protein pancakes (made with 30g oats, 4 egg whites and cinnamon)

10am

1/2 protein bar

12.30pm

Chicken Salad

2.30pm

1 x rice cake with tuna

5pm

Fish with savoury tomato and veges

8pm

Protein Shake

Spent the morning at the gym, 70 min walk and 70 min leg workout

Leg Press (single)

40kg (15) 50kg (12), 60kg (10), 40kg (15)

Walking Lunges

17.5kg barbell (20 each leg) x 3 sets

Hacksquat

20kg (15) x 3 sets

SUPERSET with

Leg Extension

30kg (12) x 3 sets

Hamstring Curl

22.5kg (15), 25kg (12), 27.5kg (10), 30kg (8)

Straight leg Deadlift

20kg (12) x 3 sets

Calf Raise (leg press machine)

80kg (15) x 4 sets

SUPERSET with

Box raise (20) x 4 sets

SHOCKSET Calf raise - 50 reps at 60kg

As well as this there were the usual NFS Supplements.

Don't want to go into these each time so I'll only mention if I forget to take them.

:nod:

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Mossley Member

Mossley

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Went slightly off track yesterday, was so hungry all day so I felt like I picked at heaps of stuff.

7.00am

30g oats, serve of protein powder

9.00am

Apple

9.30am

Did Round the Bays, so cardio for the day was 70 min walking

11.00am

1/2 a protein bar

1.00pm

Tuna Salad

3.00pm

1 x rice cake with tuna

5.00pm

Protein shake with flaxseed oil

7.00pm

Beef kebabs on a bed of lettuce and beetroot

9.00pm

Protein shake

I did have a few almonds and a coffee throughout the day aswell. Just found it really hard to stick too, but today (Monday) is another day.

:shifty:

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Mossley Member

Mossley

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I'm in for a busy day tomorrow so I thought I might post so far the results for today and what I'm up to tonight......

5.30am

2 x fat metabolisers

30min run, 10 min power walk

8.00am

4 egg whites, mixed in 30g oatmeal and a dash of cinnamon

(I've just discovered Protein Pancakes, and managed to make them how I like them)

10.00am

Apple with protein

(Apparently I'm still allowed this for the next couple of weeks anyway)

12.00pm

Beef kebabs with salad

1.00pm

15 min cycle and 20 min AB workout

2.00pm

1 x rice cake with tuna

4.00pm

Protein Shake

6.00pm

BACK Workout

7.00pm

Beef kebabs on cooked veges (not in a salad mood today)

9.00pm

Protein shake

The Planned Workout is....

Lat Pulldown x 4 sets (12,10, 8, 6 reps)

Seated Row x 4 sets (as above)

Negative Chin ups x 3 sets 10 reps

Thought I might add in some lower back exercises to get some definition there.

I don't know what you call them, but they're done laying over a swissball and lifting slowly with the back muscles?

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