One girls journey to the competitive arena......

[Rebel101]

 

9762291220 wrote:

wow mate impressive transformation. what hormone/drug protocol did you use for the prep if you dont mind sharing?

Thank you for the positive feedback anyone who looks good enough for people to think this is doing really well.

Oh I use a lot of bits and pieces I have thyroxine as I have an under active thyroid gland, DIM also helps a lot, oh and mega doses of minerals and vitamins.

I really ascribe to the use of simple stuff like pepper, cinnamon, and nutmeg lots and lots of nutmeg!

yeah no need to be sarcastic bro. was just asking you to share if you didnt mind because obviously youre taking shit other than just T4.

its 2014 not 1999 so not sure why the massive secrecy about drug protocol. makes your log useless info without it. you might as well have just posted before and after pics...

[9762291220]

i must have been away from new zealand too long. where im currently living guys and even a lot of the girls recently are very open about drug use. the PT's who can make the most money are the ones who are able to advise their clients on drug use (and in many cases source) as it as very widespread over here even though most gym goers do not compete. very hard to find someone who has the knowlege to give good advice to females who wish to use

[Rebel101]

Well that is the NABBA Whakatane Show completed and in my mind successfully, I won my class but missed the overall as I am not yet lean enough.

It is a never ending debate does size win over cuts, and no it does not. Often competitors get ansy when they loss to someone smaller but with more definition, having been a judge myself I know it is always difficult to place cuts and size or size and cuts. At the end off the day only the competitor has the power to sort this out. And too often the competitor with size is less than honest with themselves about what they are capable of achieving. I do not want to be one of these competitors. I still hear in my head the words the lighter yu are the bigger you look, so I am going for it.

It is time to up the intensity and see just what I can achieve, back to 1000 calorie diet and increase the cardio, I will not stop until I reach the condition I need and am capable of achieving, I am lucky with Aylmer Perter to watch over me and a supportive environment (you guys have been great) to keep me real and positive, so the next three weeks to the NZIFBB Hamilton and then 1 week to the NZIFBB Nationals are going to be a blast.

Yes there will be pain but that is part of the territory. Thank you all so much for your support, feedback, and encouragement. I know Flamer and Gym Rat will be suffering alonside me, and together we will hoist the Gymnation Flag at the NZIFBB, NABBA / WFF, and NABBA Nationals.

[Wolffenbuttel]

Definition and separation are two points vs muscularity which is one so from a judging criteria (at least for Nabba) Cuts> mass.

[Rebel101]

Definition and separation are two points vs muscularity which is one so from a judging criteria (at least for Nabba) Cuts> mass.

Absolutely correct

[Cameron_R]

Well that is the NABBA Whakatane Show completed and in my mind successfully, I won my class but missed the overall as I am not yet lean enough.

 

Congrats Rebel!

You journal has been a great read ... a real eye opener on what it takes to suceed and at the same time how much is actually achievable

[Rebel101]

Well that is the NABBA Whakatane Show completed and in my mind successfully, I won my class but missed the overall as I am not yet lean enough.

 

Congrats Rebel!

You journal has been a great read ... a real eye opener on what it takes to suceed and at the same time how much is actually achievable

Thanks Cameron I am glad the journal is of interest, I think in the next four weeks it will become even more so as I tighten down the diet and increase the cardio.

There will be days of pain and questionable sanity (although some may argue that is already the case) but I have never been this lean and certainly not pushed myself to go even further, it will be a mental challenge!

I will try to post stuff as I go and not be too winey at the same time, hope you enjoy!

[Rebel101]

From this point in time forward I will change the posts that I do. I will maintain my normal weekly training journal and add in a daily review of where I am at and what is my thinking each day.

This should keep me more commited to the straight and narrow, as well as give more insights as to how I get myself into competition shape.

Anyway here is this weeks training log.

SUNDAY 7 th:

Day Off

MONDAY 8th :

AM : Hamstrings

• Straight leg deadlifts 4 sets 12 reps 60k, 80k, 80k, 80k
• Lying leg curls 4 sets 16 reps
• Seated leg curls 4 sets 16 reps 25k

Cardio 60 min treadmill

MID DAY : 40 min outdoor walk

PM : Chest

• Flat bench bb press 5 sets 12 reps 40k, 50k, 60k 60k, 60k, 50k
• Incline bb press 4 sets 12 reps 40k
• Cable cross over 4 sets 16 reps
• Pec dec machine / flat bb bench press supersetted 4 sets

Cardio 30 min cycle

TUESDAY 9th :

AM : Abdominal

• Abdominal machine 5 sets 12 reps
• Horizontal leg raise 4 sets 12 reps
• Reverse leg raise 4 sets 12 reps
• Axeman 4 sets 14 reps

Cardio 60 min treadmill

MID DAY: 40 min outdoor walk

PM : Back

• Chins 4 sets 10 reps
• Cable rows 4 sets 12 reps
• Close grip pulldowns 4 sets 14 reps
• Cobra pulls 4 sets 12 reps
• T Bar Rows 4 sets 12 reps
• Deadlifts 4 sets 12 reps 80k

WEDNESDAY 10th :

AM : Calves

• Seated calf raise 5 sets 18 reps
• Standing calf raise 4 sets 18 reps
• Hack squat machine calf raise 4 sets 16 reps

Cardio 60 min treadmill

MID DAY: 40 min outdoor walk

PM : Quads

• Squats 5 sets 12 reps 20k 60k 70k 70k 70k
• Leg press 4 sets 14 reps 120k 160k 160k 140k
• Leg extension 4 sets 14 reps
• Push downs 4 sets 14 reps

Cardio 30 min cross trainer

THURSDAY 11th :

AM : Abdominals

• Abdominal machine 6 sets 12 reps 20, 25, 30, 32.5, 32.5, 30
• Horizontal leg raise 4 sets 12.5k db
• Reverse leg raise 4 sets 12 reps

Cardio 60 min treadmill

PM : Shoulders

• Smith machine press 5 sets 12 reps
• One arm shoulder press 4 sets 12 reps
• Db shoulder press 4 sets 12 reps
• Side raise machine 4 sets 16 reps
• Rear delt machine 4 sets 16 reps

Cardio 30 min cross trainer

FRIDAY 12th :

Cardio 60 min treadmill

MID DAY: 20 min outdoor walk

PM : Arms

• Bicep chin ups / dips 4 sets supersetted
• Seated bb bicep curl / close grip bench press 4 sets supersetted
• Single arm cable curl / lying side tricep extension 3 sets supersetted
• Concentration curl / overhead tricep extension 3 sets supersetted
• Cable conc curl / cable tricel extension 3 sets supersetted

SATURDAY 13th :

Cycle ride 55 min

 

[Rebel101]

Well having had marshmallows and gummy lollies on Saturday topped off with an amazing steak after the show, and a few other extras my weight jumped up to 64.2 this am.

Basically alot of glycogen now in the muscles so the first few days this week will be spent getting back into ketosis, how long this takes depends on the quantity of cardio, the intensity of weight training, and the nutritional program.

I am continuing my am 60 min treadmill sessions, as well as the 4 sessions of 30 min cardio in the evening (either cycle or crosstrainer) but now will add in an outdoor walk midday as well as 2 longer cycle rides on the weekend.

The weight training will consist of heavier weights and lower reps as this will burn the glycogen faster.

The nutritional plan is 1000 calories as follows:

• 8.15 am 9 egg omlette with tomato and onion
• 10.15 am 180 g salmon and salad
• 12.15 pm 9 egg omlette with tomatoe and onion
• 2.30 pm 140 g chiken and veges (as a soup mix)
• 6.30 pm 9 egg omelette with tomatoe and onion

This may sound boring but it is easy to remember and gets results, personaaly I find it easier working to an established routine especially when I can see changes and it gets the results I want.

I always find it hard to recover after having carbs in my body and never feel like I am getting anywhere until after I reach the lowest body weight from before the carb loading. So it is important for my morale so to speak that I get under control as soon as possible.

Some other products that I have started this week included Alpha Lipoic Acid (ALA for short) which helps deplete the carbs in the system and a new product I found at NZ Muscle called Ketrim which is a herbal complex for assisting energy levels and promote lean results. I do not normally use these products but at this point in time I will give almost anything a try.

Anyway those are my reflections for today.

 

 

[Rebel101]

Another day another opportunity to get those cuts I want, morning weight 62.7 thats a 1.5 kg drop, which is about what it should be as the glycogen depletes and sodium levels drop back to normal.

Each day I try to acheive all that I plan for the day so I can say I have done all I can. Some days are easier than others and I am still riding on the weekends activities as motivation so the going is reasonably easy.

Tonights a back workout and I anticipate that it will be a heavy weight lower rep day to burn more glycogen. Mid day I will take the dog for a walk but that is all the cardio I have for the rest of the day so I should survive okay.

[Gym rat]

So very true any supplement that is out can very helpful for when is suffering while they are preping for nationals 

[Rebel101]

Well my morning weight was 62.5 k not as big an a drop as I would have liked but I have to go with the flow to some degree, I would like to be back at 60.4 ish by the weekend so we will see.

Got done the work I needed to yesterday but there is some cond=siderable pain involved in this which has to be pushed through. It does not feel like the herbal supplement is doing anything at the moment so maybe I will try increasing the dose. But really the struggle is showing in my work output, I have trouble focusing and attention span is more limited. By 7.00 pm at night I am exhausted both mentally and physically, I feel like a zombie.

But all that being said I still consider my opposition must be doing exactly the same.

I have followed all the competitions this year to see who is out and about competing, Tina Merriman who I competed againist on the weekend, Giselle McArtney are the two I have focused on. On the weekend I did not win the overall because I was not lean enough, I had the size but the judges sent me a clear message that if I want to get the overall position I may be bigger but I need to come in leaner.

I figure that if other girls are smaller than me they cannot put on muscle size in 7 weeks but I can sure as get more cut, so the game is all on. I am focusing on the likelihood that Giselle McArtney will be on stage againist me at the NZIFBB Hamilton Show and she is as lean as so I need to give it all I have got, blood and guts kind of stuff, otherwise I will never know. It is always better to beat you opposition the first time you meet them, rather than them beat you.

Yes I am a competitor, being anything less than honest is a waste of time.

[Rebel101]

Well it is a slow road back to pre competition day weight I am 62.0 today, this is occuring at a slower rate than in my past experience, maybe because my overall weight is lower I am unsure.

Aylmer is in charge of my training and has said that emphsis is now on maintenance of muscle condition and that focus is on getting the cardio done, so workouts will not be as gruelling. Having said that this period of dieting is tough, the first 15 weeks is easy by comparison, I feel spaced most of the time and simply have to focus on just getting through the day.

Perhaps a very telling quote from Aylmer is "The one that sticks to the diet will be the one that wins" clear message to me I am afraid, I must step up my game plan to focus on sticking to the plan, thats all I need to do. Sounds oh so simple!

[Rebel101]

As I said this is a struggle at the moment, weight tody is 62.1 still not seeing the improvements I want.

This shows the importance of a good plan and sticking to the plan. I trust Aylmer implicitly to define the plan and evaluation its effectiveness as we go. In my current headspace I am in no position to be objective and make good decisions.

My strength at the moment comes from having a plan and sticking to that plan no matter what. I know that Aylmer has told me I am doing all I need to and that is good enough for me to keep driving on.

Anyway another day another opportunity to earn the results!

[teamfatboy]

Anyway another day another opportunity to earn the results!

Wow, I just checked out the pics, great details there already.  Congratulations

It sounds like your head's in the right place, every hard day now is one less to make up later on... best of luck! 

 

 

[Rebel101]

 

Anyway another day another opportunity to earn the results!

Wow, I just checked out the pics, great details there already.  Congratulations

It sounds like your head's in the right place, every hard day now is one less to make up later on... best of luck! 

 

 

Thanks, while carb depleted everything looks so flat, and the judges sent me a very clear message that I am not lean enough so only one thing to do!

i figure that I can get leaner but a person with less muscle cannot grow while cutting! So I think I have the advantage.

Anyway that's my thinking ang it's keeping me going!

[Rebel101]

Well another week down, and I must admit it has been more than a little frustrating trying to get the weight back down to precontest level. Body pretty tired and head is in auto pilot mode. Anyway here is my Saturday morning update.

• Week 1 weight 74.0
• Week 2 weight 72.4
• Week 3 weight 70.7
• Week 4 weight 69.5 Body fat 11.5%
• Week 5 weight 68.6
• Week 6 weight 67.5
• Week 7 weight 66.5
• Week 8 weight 65.0 Body fat 10.3%
• Week 9 weight 64.9
• Week 10 weight 62.9
• Week 11 weight 64.7
• Week 12 weight 61.9 Body fat 9.2%
• Week 13 weight 61.5
• Week 14 weight 61.2
• Week 15 weight 60.6 Body fat 8.6%
• Week 16 weight 61.3

Looking forward this week will be an intense week as I am starting it carb depleted and looking to push the weight down below where I have been before, and since it is not moving I will have to pay attention to completing every component of my training program and diet.

So here goes.....

[Rebel101]

Well, there it is, don't know whetther it was the extra 55 min ride yesterday but finally the weight dropped to 60.5 k, thank heavens, I was starting to wonder what it would take. While my head knows and understands that weight is not the be all and end all of this process it must move.

Its the old story calories in and excercise performed must have an affect on the weight on the scales at the end of the day. Never before have I been so hard on myself or stuck to a plan so religiously, and yes it does take its toll both on me and those around me. I try to moderate my attitude and in most cases I succeed.

Also silly as it may seem I always tend to regard the start of a new week as a fresh start and another opportunity to do it better than last week. This week I am focusing on sticking to the plan and getting a body fat level done on Friday perhaps to see where I am going on that front.

Onwards.....

 

[maccaz]

Seems like such a mental battle.

Does it get to a stage where you think fck it it's not worth it ? Like surely you would draw a line somewhere where the reward stops out weighing the struggle ?

[Rebel101]

Seems like such a mental battle.

Does it get to a stage where you think fck it it's not worth it ? Like surely you would draw a line somewhere where the reward stops out weighing the struggle ?

I guess I would put it like this, we never came into this world with someone saying this is going to be an easy life. We never know what we are capable of, and more often it is more rather than less.

Personally I like to challenge my limits and develop what I call mental tenacity, ie the ability to face inner demons and win, time and time again!

Look at the trials it takes to get into the elite Seals Units or SAS, these people are put through mental hell and mostly they come out on the other side.

But yes there are times when I make the judgement call that it is not worth carrying on, and that may be for any reason that is appropriate, I have not come up against a good enough reason to justify that this year.

Alot of people have assisted me in this preparation and I would be letting them down if I gave up easily, it is about having the strength to do it and keep doing it.

[Flamer]

I always find the Thursday before comp day is the worst.  It's when I would be most likely to decide that I'm no longer having fun and question whether it is at all worth it.

 

Like Rebel says though - there are those that have supported and encouraged you and the thought of letting them down is often what keeps you on path.

 

[Gym rat]

Since I have done two comps so far and I would say yes Thursday would be the hardest when I get cravings for anything bad like pizza etc.having the support of my co workers helps me when things get hard going

[Rebel101]

Well now it is confessional time for me, maccaz asked the question "is there a time when u figure this is just not worth it?"

After 16 weeks of consistent hard dieting I finally hit a wall, or that is what I liken it to. As you may or may not be aware I have not posted for a week now. This is never a good sign, or at least not for me. Mentally I did not want to train or diet, physically my body was exhausted, and work just came crashing in around me. I have had a week off diet and inconsistent training, which is not like me but just could not sort my head out, the focus had changed to sorting income rather than my personal needs.

But I believe that the ability to pick onself up and refocus is inherant to any successful competitor, and so now while I have had a week of inconsistency I am back to the grindstone again.

My heart is telling me that I have f*!ked it all up, my head is telling me that I have had some recovery time and allowed my metabolism a reset and that I can recover in time to get to where I want to go. The decision has been made not to compete NZIFBB (which was pretty much an ego based decision anyway) so now I have a clear 5 weeks to focus and sort my shit out.

So onward and upward (or should I say downward), starting again now at 65.0 k I will post each day again, its kind of like a mini diet. All I know is that I now have to give it my all no breaks no days off an all out intense drive, 1000 cal per day, 2 cardio sessions a day am and pm, and weight training each am / pm.

While some would say I cannot diet, I contend that it is all a question of quantum. There is a huge difference between a person that diets on 1250 calories and does one weight training session a day and 4 cardio sessions a week, and the level of diet and training intensity that I apply, so not all people get the same results in the same time period. Personally I like intensity, I want results now and so I face a risk of too much too fast, and crashing and burning. This may be true but if you have already got the results they will not disappear overnight. Clearly consistency is best but it is not the be all and end all in a precompetition phase, shit happens and sometimes you just have to cope with what comes your way, the ability to recover from bad times is critical to the process.

Remember "MENTAL TENACITY"!

[Pseudonym]

All I know is that I now have to give it my all no breaks no days off an all out intense drive, 1000 cal per day, 2 cardio sessions a day am and pm, and weight training each am / pm.

Good that you're back on track, but jeez... That's a lot of work on not a lot of food... Is Aylmer on board with all this?

[Rebel101]

All I know is that I now have to give it my all no breaks no days off an all out intense drive, 1000 cal per day, 2 cardio sessions a day am and pm, and weight training each am / pm.

Good that you're back on track, but jeez... That's a lot of work on not a lot of food... Is Aylmer on board with all this?

Yes a lot of work, and yes Aylmer is up to speed on this. We will be watching carefully so that once I get back to fully depleted level I get enough carbs to maintain my sanity and do the work I need to.

It's hard finding the balance, and this is where I say it comes back to the quantum of intensity, not all individuals can take this level of intensity for many days, how long can I apply it for, let's see! The next even more difficult question is can I recognise and manage the turning point at which I can no longer function on a reasonable basis! This is the diet break point at which you can no longer maintain control of the diet and break, this is an area I am not good at, I need to learn this skill!