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

[Rebel101]

Energy is okay, I am ucky to have great support from husband, Aylmer, and other gym people it keeps me going. Every now and then I have a workout that I feel is less than I would like but not every workout has to be intense.

Cardio can be a bit of a challenge especially like today when I train legs and then do a 30 minute session on the cross trainer but I survive. Alymer is not one for high rep legs like stair climbing or running so I am not subjected to that kind of torment.

[Rebel101]

Well again another week down, so now only seven weeks to go and time is counting down.

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
• Week 6 weight 67.5
• Week 7 weight 66.5
• Week 8 weight 65.0 Body fat 10.3%

Hard week of training this week and I am glad to be hading to Taupo just for a change of scenery.

Will have to find a gym to train in and may get a day skiing if we are lucky. Anyone recommend any gym in Taupo?

At the end of the end the NABBA contest will be worth watching and will be good for my motivation level.

[Pseudonym]

Wow - big changes, Rebel. You're starting to harden up nicely.

Looks like a good positition for 7 weeks out to me, but how do you and Aylmer feel you're tracking?

[crazyfacials]

impressive back

[Gym rat]

Very impressive back

[Rebel101]

Wow - big changes, Rebel. You're starting to harden up nicely.

Looks like a good positition for 7 weeks out to me, but how do you and Aylmer feel you're tracking?

This is all relatively new to me as I have never quite prepared like this, I have a lot of knowledge and experience behind me but Aylmer is far in advance of me.

For my comment I would say I am tracking find and waiting for cuts in legs, as always hahahahaha

Aylmer is always a step in advance of me and if anything he feels I am a littl ahead of schedule and is talking of feeding me into the competition. I have never been able to do this before so I will be in unknown territory and that is why the trust between trainer and athlete is so important, I will do what I am told.

What is even more difficult is that my competitions theoretically span 7 weeks and Aylmer has to hold the condition, this is really difficult and I am glad it is not me sorting this out.

[Rebel101]

Very impressive back

Thank you Gymrat that is kind of you. I know I have a long way to go yet but like you I just follow the process.

[Rebel101]

impressive back

Thank you for your comment, I have work yet to do and still feel other body parts have got to come in line yet. Another 4 weeks will be a big step.

[bambam]

Huge progress, Must be starting to feel very good about the conditioning you will bring come D day 

[Rebel101]

Huge progress, Must be starting to feel very good about the conditioning you will bring come D day 

Thanks Bambam yes getting there it always seems to be a work in progress and like all obsessive compulsive I want it now although I try to balance it with practicality.

Hope you have enjoyed your contest prep it canbe gruelling but is rewarding and addictive once you have been there once. Especially if you put it all in the right perspective with other life demands.

Only hope I can bring as much intensity to my prep as you did, well done.

[Rebel101]

SUNDAY 20th:

Training in Taupo EMpower Gym this week so different equipment, different gym layout, different cardio equipment will all be just a little uncomfortable.

Cardio 30 min cross trainer

MONDAY 21th :

AM : Hamstrings

• Good mornings 12 reps / Seated leg curls 15 reps Supersetted 5 sets
• Straight leg deadlifts 12 reps / Lying leg curls 18 reps Supersetted 4 sets

PM : Chest

• Flat barbell press 5 sets 12 reps
• Cable crossover 14.5kg 4 sets 12 reps
• Incline db press 4 sets 16.5kg 16 reps
• Flat flys / pec dec supersetted 3 sets

Cardio 30 min cycle

TUESDAY 22th :

AM : Abdominals

• Abdominal Machine / horizontal leg raise 5 sets 12 reps
• Vertical leg lower 4 sets 8 reps
• Axeman 4 sets 14 reps

PM : Back

• Chins 5 sets 10 - 8 reps
• Bent over bb row 4 sets 16 reps
• Wide grip pulldowns 4 sets 16 reps
• Cable rows 4
• Cable rows 4 sets 14 reps
• Close grip pulldowns 4 sets 14 reps

WEDNESDAY 23th :

AM : Calves

• Standing calf raise 6 sets 18 reps
• Leg presss calf raise 6 sets 18 reps

PM : Quads

• Squats5 sets 12 reps
• Leg press 4 sets 16eps
• Walking double lunges 4 sets 26kg
• Leg extensions 4 sets 18+ reps

Cardio cross trainer 30 mins

THURSDAY 24th :

PM : Shoulders

• Smith machine press 4 sets 14 reps
• Cable side raise 4 sets 16 reps
• Machine press 4 sets 18 reps
• Front bb raise 4 sets 15 reps
• Bent over db raise 4 sets 18 reps

FRIDAY 25th :

AM : Abdominals

• Abdominal machine 5 sets
• Horizontal leg raise 12 reps 10k
• Vertical leg lower 4 sets 8 reps
• Axeman 4 sets 14 reps

PM : Arms

• Single arm db curls 12 reps / skull crusher 14 reps superset 4 sets
• Seated bb curls 15k 12 reps / dip 14 reps superset 4 sets
• Concentration curl / tricep pushdown superset 4 sets
• Heman 14 reps / smith machine tricep extensions 14 reps superset 3 sets

SATURDAY 26th :

Cardio 30 min cross trainer

 

[Rebel101]

Well it certainly has been an interesting week for me not only travelling away and training in another gym out of my comfortzone, but also having a legal day off my diet. This has never happened to me and certainly has provided me with a challenge in some ways.

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
• Week 6 weight 67.5
• Week 7 weight 66.5
• Week 8 weight 65.0 Body fat 10.3%
• Week 9 weight 64.9

My day of my diet came about as a result of a decision based on weight loss being too great. This environment has never happened to me before, in fact, the consistent weight loss week upon week like I have had has not happened to me before. The only thing I can reconcile this with is the structured diet over the past 12 months has created a strong metabolism that continues to burn fat even on a restrictive diet.

Anywaay me weight had dropped to 63.1 so Aylmer gave me a day off my diet with no restrictions and instructions to lift my weight by 1.5 to 2 kg. As one can guess I had no trouble with this. Having said that I tried to make good decesions about the choices of food I had.

The difficult part has been getting back onto the diet the next day, and that sure was hard, I did not want to be on it and it took alot of work to keep straight. And typical obsessive compulsive the doubts about loosing ground and being behind schedule all run through the brain and take alot of ignoring. I still feel a little off track 4 days later but have sorted my thinking now.

[Rebel101]

SUNDAY 27th:

Back home ahhhh the comfort of familiar surroundings and equipment.

Cardio 30 min cross trainer

MONDAY 28th :

AM : Hamstrings

• Good mornings 12 reps 40k / Seated leg curls 16 reps 25k Supersetted 4 sets
• Lying leg curls 16 reps / Hyperextensions 18 reps Supersetted 4 sets

PM : Chest

• Flat barbell press 6 sets 12 reps
• Cable crossover 14.5kg 4 sets 16 reps
• Incline db press 4 sets 15k 17.5k 17.5k 17.5k 12 reps
• Pec dec 16 reps / machine press 16 reps supersetted 4 sets

Cardio 30 min cycle

TUESDAY 29th :

AM : Abdominals

• Horizontal leg raise / crunch 4 sets 12 reps
• Abdominal machine 4 sets 12 reps
• Axeman 4 sets 14 reps

PM : Back

• Deadlifts 5 sets 12 reps
• T Bar Rows 4 sets 14 - 12 reps
• Machine Row 4 sets 16 reps
• Pulldown 4 sets 14 reps
• Pullovers 4 sets 14 - 12 reps

WEDNESDAY 30th :

AM : Calves

• Seated calf raise 5 sets 50kg 16 reps
• Standing calf raise 4 sets Stack +80K 14 reps
• Hack squat calf raise 4 sets 195k 16 reps

PM : Quads

• Squats 1 warm up set 6 working sets 60k 70k 75k 80k 80k 70k
• Leg press 5 sets last 2 sets 20 reps
• Walking lunges 26k 3 sets 20 reps
• Leg extensions 4 sets 14 reps

Cardio cross trainer 30 mins

THURSDAY 31st :

PM : Shoulders

• Cable side raises 4 sets 16 reps
• Db shoulder press 4 sets 17.5 kg
• Front bb raise 4 sets
• Rear deltoid machine 5 sets
• Machine side raises 4 sets

FRIDAY 1st :

AM : Abdominals

• Abdominal machine / horizontal leg raise superset 4 sets
• Vertical leg lower 4 sets
• Axeman 4 sets

PM : Arms

• Dips 5 sets
• Overhead db extensions 4 sets
• Db skull crushers 4 sets
• Barbell curl 4 sets
• Bicep chins 4 sets
• Preacher curl / tricep pushdowm superset 4 sets

Cardio 30 min cycle

SATURDAY 2nd :

Day Off

 

[Rebel101]

Well now I think I am getting down to the real gutsy side of this diet and training, the part where you get to when energy is lacking and you wonder how you will get through each workout. Its a part and parcel of getting the best out of your physique and while the previous 10 weeks have been hard they have not required the blood an guts attitude these 5 weeks will.

Last week when Aylmer gave me one day off he also increased my carbs by 30g a day, well this priviledge has been removed and I am now back to 182 g protein, 64 g carbs, 36 g fat, a grand total of 1300 calories. Lets see what this does to the weight loss.

Flamer I know you are working hard at your diet and now at least you will know that I am about to suffer alongside you. Diet is 70% of the pre contest preparation so attention to detail is critical. Here is what I get to eat:

• 8.00 am Egg white omelette with tomato and onoin
• 10.00 am 180 g Salmon and salad
• 12.00 am 140 g Chicken with veges in a soup
• 2.30 pm 9 egg whites and salad
• Post Training 185 g Kumara
• 7.00 pm 150 g Fish and salad

So thats it for whatever it is worth.

Some days are harder than others Thursday following a leg workout and cardio afterwards is a tough one. But results will drive me on.

Looking forward to watching the NZIFBB Auckland Championships this weekend, I always find being in the atmosphere of a competition makes me feel both more at home and driven to go further.

[Rebel101]

Another week down and only 5 left to go but sometimes even 5 seems like forever. Its getting tougher now and requires a bit more motivation to keep on track, seems like food is more tempting and that the body has less reserves of strength.

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
• 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

At this stage it is all about keeping to the plan and not deviating even if you think you look like shit. I am just like everybody else and look at my physique and feel that I am behind schedule and that I will not be adequate, thank goodness for people who have a more balanced look and provide appropriate feedback.

Had a client come into a meeting the other day, they simply asked if I was sick, NICE! So I had to explain that no I was dieting for a competition.

[Rebel101]

SUNDAY 3rd:

Cardio 30 min cross trainer

MONDAY 4th :

AM : Hamstrings

• Straight leg deadlifts 12 reps 60k 70k 75k 75k 70k
• Seated leg curl 4 sets 16 reps 25k
• Standing leg curl 4 sets 16 reps

PM : Chest

• Flat bench press 5 sets 12 reps
• Incline bench press 4 sets 12 reps
• Cable cross overs 4 sets 14 reps
• Machine press 16 reps

Cardio 30 min cycle

TUESDAY 5th :

Day Off

WEDNESDAY 6th :

PM : Quads

• Squat 6 sets 12 reps
• Bulgarian squt 4 sets 12 reps
• Leg extension / leg press / leg extension triset 4 sets

THURSDAY 7th :

PM : Shoulders

• Db press 10k, 15k, 17.5k, 20k, 20k 12 reps
• Smith machine press 12 reps 4 sets
• Single arm machine press 4 sets 12 reps
• Machine side raises 4 sets 15 reps
• Machine press 4 sets 16 reps

FRIDAY 8th :

AM : Abdominals

• Abdominal machine 4 sets 12 reps
• Horizontal leg raise 4 sets 12.5k
• Vertical leg lower 4 sets 8 reps
• Axeman 4 sets 14 reps

PM : Arms

• Seated bb curl / dips supersetted 5 sets 14 reps
• Standing db curl / skull crusher supersetted 4 sets 12 reps
• Hemans / tricep pushdown supersetted 4 sets 14 reps
• Concentration curls / overhead extensions 10kg 4 sets 12 reps

Cardio 30 min cycle

SATURDAY 9th :

Day Off!

 

[Gym rat]

I have also got asked that question as well about me being sick when I have told the person that I am doing a comp.

[Flamer]

 

Flamer I know you are working hard at your diet and now at least you will know that I am about to suffer alongside you. Diet is 70% of the pre contest preparation so attention to detail is critical. Here is what I get to eat.

Some days are harder than others Thursday following a leg workout and cardio afterwards is a tough one. But results will drive me on.

Looking forward to watching the NZIFBB Auckland Championships this weekend, I always find being in the atmosphere of a competition makes me feel both more at home and driven to go further.

Yep, about to start the next phase to Dunedin Champs.  I know I need to come in much leaner, so after a couple of days off it's going to be right back to it.

I hear you about some days harder than others.  I do leg day followed by back day - so Tues & Wed are definitely low points in my week.

Look forward to hearing your thoughts about the NZIFBB show.

 

[Gym rat]

I also hear you as well about some days are harder then others when I am low carb . For last year since it was my first time cutting full time . Thought lots just one of those things that one has to go through when one is cutting for a show.

[Realtalk]

I too hear you that some days are harder than others like Mondays compared to weekends thought lots just one of those things one has to go through when one is working a full time job.

btw rebel are you doing the pans?

[Rebel101]

I too hear you that some days are harder than others like Mondays compared to weekends thought lots just one of those things one has to go through when one is working a full time job.

btw rebel are you doing the pans?

Hi there Realtalk no I am not doing the Pans, wrong timing to line up with future competitions for me.

[Rebel101]

Well there you have it this week has been really bad for me, sometimes work just has to take precedence and when doing numbers and trying to work with difficult clients the brain just wants some straight up glucose. With me once the point is reached where I can no longer maintain strict control I often loose it altogether. And so much to my dislike I had two days off diet. The outcome is a horrible guilt session and self condemnation and depression until I get back to where I was before the deviation.

I realised that I am 10 weeks into a diet that is going to last another 12 weeks until the last competition in October. I need to go for longevity and ensure I am going to last the distance. If 2 days off now can ensure that I am set up workwise to keep going for another 12 weeks then I guess that is a relatively low cost excercise, it just does not feel like that on the self esteem side.

Anyways onward and upwards! or should I say downwards with the weight!

[AZIDE]

what type of work/job do you do?

[jimmybro1]

Wouldn't using your brain more than usual increase your metabolic rate and therefore justify some more calories (sugar). 

[Rebel101]

what type of work/job do you do?

I am an accountant in public practice