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

[Rebel101]

I also doing three lots of cardio in the gym including riding my bike plus it sure beats doing fasted cardio which I had to do last year.

Hi Gym rat what is "fasted cardio" sounds nasty.

[AZIDE]

I also doing three lots of cardio in the gym including riding my bike plus it sure beats doing fasted cardio which I had to do last year.

Hi Gym rat what is "fasted cardio" sounds nasty.

its cardio where you dont eat for the duration of the cardio i believe. kinda like the 40 hour famine, except for only 30min

[Rebel101]

 

I also doing three lots of cardio in the gym including riding my bike plus it sure beats doing fasted cardio which I had to do last year.

Hi Gym rat what is "fasted cardio" sounds nasty.

its cardio where you dont eat for the duration of the cardio i believe. kinda like the 40 hour famine, except for only 30min

Ooooooooookay!

[Gym rat]

Even sometimes it can be 45 minutes which can be hard plus it is another good option for cardio 

[Dinahlady]

Lol it's where you do cardio in the morning before you eat anything. 

[Rebel101]

Now that makes sense, hahahahaha, simple really.

Well into the foray I go again, this week we will be doing another body fat reading and I guess it would be appropriate to update my photos again.

So no doubt we will be seing another debate of photo vs body fat.

Actually I will be interested to see.

Normally I go by downsizing of clothes I wear, but this time I have not yet needed to drop clothes size. (I actually have about 3 sizes of wardrobe 14's for off season, 12's for when I am coming down, and 10's for when I am lean). However this year I did not need to get out the size 14 clothes they got left in the wardrobe, instead I have constantly been wearing size 12 and have not yet had to break nto the size 10's.

Soooooooooo roll on the weekend and lets see where I have got too!

[Rebel101]

Soooooooo got the body fat level done 11.8% after 4 weeks diet. Guess that's okay I should be happy with that, usually as you drop fluid out in the first few weeks it can make the body fat level go higher.

Now slight adjustment to my diet get am extra 60 grams of protein, yummmmmmm,

[Dinahlady]

 

 

Normally I go by downsizing of clothes I wear, but this time I have not yet needed to drop clothes size. (I actually have about 3 sizes of wardrobe 14's for off season, 12's for when I am coming down, and 10's for when I am lean). However this year I did not need to get out the size 14 clothes they got left in the wardrobe, instead I have constantly been wearing size 12 and have not yet had to break nto the size 10's.

 

That's actually good to know... As well as having higher bf than I am used to this past year I have also gained muscle from working hard on my squats and deadlifts... Some clothes like skinny jeans just don't agree with me in unexpected areas like my calfs and butt now - which I never had a problem with before!! As the pants get tighter it's definitely a sign that its time to work on losing some bf even if I cant train with weights still! 

[Rebel101]

 

That's actually good to know... As well as having higher bf than I am used to this past year I have also gained muscle from working hard on my squats and deadlifts... Some clothes like skinny jeans just don't agree with me in unexpected areas like my calfs and butt now - which I never had a problem with before!! As the pants get tighter it's definitely a sign that its time to work on losing some bf even if I cant train with weights still! 

Thats no good Dinahlady what has happenned that you are not able to train with weights at the moment?

[Dinahlady]

I've got an issue with one of the discs in my cervical spine and my neck movement having physio at the moment but will still be probably a month before i can creep back into training very lightly... 

[Gym rat]

That's good progress and good work 

[Rebel101]

I've got an issue with one of the discs in my cervical spine and my neck movement having physio at the moment but will still be probably a month before i can creep back into training very lightly... 

Thats no good, its frustrating when one cannot do what we are capable of.

Hope it sorts out well for you!

[Rebel101]

That's good progress and good work 

Thanks Gymrat appreciate the feedback.

[Rebel101]

Well thats another week down and only 11 weeks to go now. Progress is as follows

Start day weight 77.0 kg fully carb loaded Body fat 14%

Week 1 weight 74.0

Week 2 weight 72.4

Week 3 weight 70.7

Week 4 weight 69.5 Body fat 11.5%

This has been a good solid weeks training and although I have not found it necessary to drop clothes sizes I am now wearing multiple layers of clothes to keep warm. Two layers on the legs and 3 layers on the upper body, if I get cold during the day I find it very hard to warm up again so best not get cold.

It is time for progress photos so I will try and find a warm spot with good lighting and take some to put up, wish me luck on this one.

[Dinahlady]

Great progress in such a short time - already slipped under 70kgs *good*

Crazy difference when you llook at the first set of pics! 

[Rebel101]

Great progress in such a short time - already slipped under 70kgs

Crazy difference when you llook at the first set of pics! 

Well Aylmer wanted to hit it hard and to be able to see what he had to work with and I think he has achieved that. Now with 11 weeks left he is slowing it down he has given me back 60 g of protein so now I think the progress may slow for a while but we will see.

Yes there has been progress and I am glad, it's always hard to see weight go on but I understand that to grow this has to be the way. Aylmer is patient with me but I am sure he just shakes his head.

[Rebel101]

SUNDAY 22nd:

Cardio 20 min cross trainer 300 cal

MONDAY 23rd :

PM : Chest

• Flat bench press 5 sets 16 - 12 reps 20 40 50 55 55 50
• Decline press / Cable crossover superset 4 sets 14 - 12 reps
• Pec dec machine / wide grip pec dec superset 4 sets 12 reps
• Flat db press 4 sets 15 kg 20 reps

Cardio 20 min cycle

TUESDAY 24th :

AM : Abdominals

• Abdominal machine 5 sets 10 reps
• Horizontal leg raise 5 sets 10 kg 10 reps
• Roan chair sit up 4 sets 12 reps +15kg
• Axeman 4 sets 14 reps

PM : Back

• Deadlift 5 Sets 12 - 8 reps 40 kg, 60, kg, 80 kg, 100 kg, 120 kg, 120 kg
• Cable Row 4 sets 12 reps
• Pullups 4 sets 8 reps
• Close grip pulldown 4 sets 12 reps
• Pullovers 4 sets 12 reps

WEDNESDAY 25th :

AM : Calves

• Seated calf raise 6 sets 50 kg 16 reps
• Standing calf raise 4 sets 16 reps Stack + 80 kg
• Hack squat machine calf raises 4 sets 20 reps 195 kg

PM : Quads

• Squats 5 sets 40 kg, 50 kg *4 14 - 12 reps
• Leg press 6 sets 120 kg, 160 kg, 180 kg, 200 kg, 220 kg *3 18 - 12 reps
• Walking lunges (double at lower range) 4 sets 36 kg 10 reps
• Leg extension 4 sets 16 - 12 reps

Cardio cross trainer 20 mins

THURSDAY 26th :

AM : Hamstrings

• Good mornings 4 sets 12 reps 40 kg
• Lying leg curl 5 sets 16 - 12 reps
• Seated leg curl 4 sets 25 kg 16 - 12 reps
• Standing leg curl 3 sets 12 reps

PM : Shoulders

• Seated Smith machine press 5 sets 14 - 12 reps
• Seated db press 4 sets 12 reps 17.5 kg db
• Single arm press 4 sets 12 reps
• Rear delt machine 4 sets 18 - 12 reps
• Side raises 4 sets 4 kg 20 reps

FRIDAY 27th

AM : Abdominals

• Abdominal machine 6 sets 12 - 8 reps
• Horizontal leg raise 4 sets 12 - 10 reps
• Roman chair sit up 4 sets 12 - 10 reps +15 kg weight
• Axeman 4 sets 14 reps

PM : Arms

• Seated bb curl / close grip bench press superset 4 sets
• Incline db curls / inverted tricep press superset 4 sets
• Barbell curl drop sets 4 sets
• Trcep extension / pushdown / pushup triset 4 sets

SATURDAY 28th :

Day Off

[Rebel101]

Oh well did not manage to find a nice warm place to take photos but I promised I would do them so here they are.

I am sure this will once again create some conversation but the lighting, no colour and flat as they will not get any better at moment

 

[Rebel101]

Its funny the way I get to understand how much the diet is affecting how I feel and act.

On Sunday I went out with my husband for a cup of coffee at a local cafe. Ha! he gets the coffee and I get to have a pepermint tea. Anyway there were only about 4 tables seated at the cafe so it was a slow afternoon. It took the 2 girls making the drinks 20 minutes to finally bring the flat white to my husband and I still had no pepermint tea. So I cancelled my order and told them it took them too long to serve me.

I guess if I was not dieting that I would have just put up with the poor service and never returned, but as I am dieting I just had to have my say and protest at the atrocious lack of service received.

I was quite within my rights but it is not like me to be quite so in your face about a complaint I normally just shut up.

[Gym rat]

That is bad service by the people who work in that cafe.

[Rebel101]

Interestingly this week seems to be really impacting on my strength levels and I do not seem to be able to do the same number of reps.

Weight is also holding relatively still so a little patience is required I think.

[AZIDE]

Interestingly this week seems to be really impacting on my strength levels and I do not seem to be able to do the same number of reps.

Weight is also holding relatively still so a little patience is required I think.

DNP time?

[Rebel101]

Interestingly this week seems to be really impacting on my strength levels and I do not seem to be able to do the same number of reps.

Weight is also holding relatively still so a little patience is required I think.

DNP time?

DNP? Ahhhhh just read the thread no there are alot of other options before I need to consider those options.

At 10 weeks out I have plenty of time on my side and numerous options for encouraging stubborn fat loss such as

• extra cardio
• lower carbohydrates
• higher rep workouts

etc, etc

And certainly at this point in time I am no where near a stalled position.

[Rebel101]

Well there we have it, another week down and decisions made.

Start day weight 77.0 kg fully carb loaded Body fat 14%

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

This week has been a little slow with only minor changes happenning, so now I have to cut out 50 g of carbohydrates and add in more cardio (back to 4 * 30 mins of cardio). Lets see what happens now.

Its all a bit of a roller coaster really up one week down the next, the art is to survive the peaks and troughs with good spirits and be sociable at the same time.

[Rebel101]

Its always motivating to go and watch a competition and the Waikato NABBA show just served to feul my fire for the next few weeks. I must admit I am disappointed that there were no Open Physique ladies, yes I know it is a tough category to go into but where are all the girls I know could do it.

So many females just seem so scared to gain a little muscle size / condition that all we seem to be left with on stage are competitors in the figure categories.