Smalls Road To Recovery

[Small]

not exactly training hard...more like training

i am ye good ol centre of our team

butttt our grading is ver the weekend of the 5th n 6th and il probly nly getah play 1, 2 if im lucky, games - they want me to look after my shoulder, and wer aiming for top of Grade 1 this year, after 2nd and top of Grade 2 both years previous

Friday March 28th

Exercise:

PM: Shoulder Wo

-db sh press 8kgs 10 10 9 8 10

-UR Row B/B 20kgs 8 8 8 8

S/S B/B Shrugs behind 15kgs 15 15 15 15

-rotator cuff exercises puln out 5kgs 8 10 12 10

- " " " puln in 8kgs 12 12 15 12

-lat raise 5kgs 10 10 10 10

S/S fwd raise 5kgs 10 10 10 10

-sh press mach 18kgs 10 10 10 10

not too bad, tentative after wat happened on sh wo last week, taking it baby steps still atm :shifty:

[Small]

Monday March 31st

Exercise:

PM: Back Wo

-tbar row 15kgs 10 8 8 8

S/S dbs leaning row 8kgs 12 10 8 8

-bb row angled 25kgs 8 8 8 8

-lat pulldown 62lbs 12 10 75lbs 8 5 62lbs 10

-db one arm row on bench 15kg 10, 17.5kg 8 8 5, 15kg 8

-seated row 59kgs 10 8 8 7

-hanging knee ups 10 10 10 10

S/S rear delt mach 24lbs 8 8 8 8

cardio: 20mins tmill (level 6, 110cals)

Diet:

1140AM 150g chicken 1 TB PB

3PM 120g chicken TB PB 2 mini apples

620PM 150g chicken 200g vege TB chilli n mango sauce

9PM 1pshake

about 1050 cals, 125g protien

Okahay

feels like a "fresh start of new things"

hahaha feels like im saying that every new start of the week :pfft:

but for real trainings back on track now (my wo 2nyt felt great, and not really lite anymore) but i just gota get my diet properly sorted

weighed in tonight 64kgs

i promise u thats not muscle haha...unless im the only person in the world who can do no exercise and eat junk and somehow formulate muscle :roll:

so now im at a cross roads. im not sure what do do, or wen to be competeing

i need to qualify for NATIONALS (oct 18th) and so i was going to originally do CNIs (oct 11th). that would give me 4months from now to put on more mass

but because im not too pleased with where my bodys at atm, and would try to drop some weight anyway i could do AUCK CHAMPS (june 28th) which is 13weeks away, so would start my 12week diet this sat. that means 12 weeks intense dieting and prep to seehow id come in (and be able to finetune for nats, and get where i wana be with wat i have haha). i think id have about 2kgs up on best stage weight last year, but need to have a true body composition test done.

SO do i

1) diet now, and prep for contest on 28th june, see how i come in so can fine tune for nationals, but making minimal muscle gains, though looking and feeling better about myself

OR

2) clean up diet for awhile to get down to 60kgs, then use the rest of the time (about 3months) to put on any possible muscle, then diet in aug for qualifier on oct 11th, and hope i hav it bang on for nats a week later...

[option 1 means 2x12week diets/cardios etc] [option 2 means 1x13week diet/cardios etc]

ANYONE (especially the well knowledged, and competitors) have any advices or suggestions??

would be greatly appreciated :grin: :grin:

[teamfatboy]

weighed in tonight 64kgs

i promise u thats not muscle haha...unless im the only person in the world who can do no exercise and eat junk and somehow formulate muscle :roll:

I thought that was MY secret

SO do i

1) diet now, and prep for contest on 28th june, see how i come in so can fine tune for nationals, but making minimal muscle gains, though looking and feeling better about myself

OR

2) clean up diet for awhile to get down to 60kgs, then use the rest of the time (about 3months) to put on any possible muscle, then diet in aug for qualifier on oct 11th, and hope i hav it bang on for nats a week later...

[option 1 means 2x12week diets/cardios etc] [option 2 means 1x13week diet/cardios etc]

ANYONE (especially the well knowledged, and competitors) have any advices or suggestions??

would be greatly appreciated :grin: :grin:

Why not go for broke, aim to compete at the June Comp (option 1), then you'll see where the improvements are needed, plus if you needed to dump b'fat you'd have time for a second 12-week diet if you need it...if not, then you've got the same amount of time to build muscle, PLUS you're already lean enough?

Hope isn't a strategy...get lean first, then see what needs to be done...option two means that if you add some b'fat while building muscle (which happens, right?), you might run out of time...

[Small]

well thanks for ALL the replies :roll:

tfb my only friend.

i think i am gona do it. itl set me in good stead, but heavens gettin diet sussed out atm is a task.

i wanted to do a high fat, high protien diet, but have been told twice today not to do so, and so now im guna have to return to my diet plans from last year and adjust those..

il look at getting nutritional help 8weeks out. idk wen to start doing lotsa cardio, dnt have much muscle i dnt want it all too be gone, but still want to get lean..

:?

Tuesday April 1st

Exercise:

PM: Chest Wo

-flat db press 12.5kg 10 10 10 10

S/S ab crunches 20 20 20 20

-flat db flyes 9kg 8 8 7 7

-incline db press 10kg 10 10 10 10

D/S 5kg 15 15 15 12 {joints in sh started to hurt}

-mach press 28kgs 10 10 8 7

-standing db flyes db 6kgs 8 8 8 8 {which i found out target my back haha}

S/S b/b shrugs 15kgs 15 15 15 15

-pec dec 36lbs 10 8 8 8

Diet:

8AM 100g chicken 1 TB PB 1 mini red apple

11AM 1 can tuna 1 mini red apple

120PM 80g chicken 1/2 potatoe

430PM 1 scoop pp 1 mini red apple

730PM 120g chicken 250g cucmber, tom, mushroom, TB sweetchilli

930PM 1 pshake

about 1115cals, 140g protien

well, i jus told my mum i was lookin at doing the june 28th comp, and she was like "oo thats quite close" but she was grinning, i think shes happy for me to do it aslong as i dont let it impact on anything else. let the games begin :grin: 8)

on another note we got a dog

a police dog. hes a pure bred german shepard who is 18months old, 42kgs and up to my hip {basikaly a unit}. hes not in the force because in his final tests wen they did the biting tests, he was too friendly and wouldnt hold his bite - he'd jus bite and let go

so now hes my brothers pride and joy.

he will be a great companion for my early morning cardios

the irony is, like me, he hurt his shoulder, however he Had the operation (good ol govt forked out $7000 for it haha) and then had all his doggy rehabilitation at $150 a pop :shock:

dogs worth more than me....my rehab was free :oops:

[2guns]

if u do option 1 then u can still put on muscle while staying lean after the show and will be easier to stay focused imo.

[teamfatboy]

if u do option 1 then u can still put on muscle while staying lean after the show and will be easier to stay focused imo.

Yep, that was my logic...a couple of people I know have told me that getting down to pre-comp b'fat levels is harder than staying there, and their advice was get lean first. Only then can you really see where you'd want to add muscle later, or work on symmetry, definition and the like...

Waiting til 8 weeks out to get nutritional advice might be leaving it a little bit late, tho? Views out there?

[poos_n_wees]

not exactly training hard...more like training

i am ye good ol centre of our team

butttt our grading is ver the weekend of the 5th n 6th and il probly nly getah play 1, 2 if im lucky, games - they want me to look after my shoulder, and wer aiming for top of Grade 1 this year, after 2nd and top of Grade 2 both years previous

Centre?! Arggghhh Good luck with your grading this weekend!

on another note we got a dog

a police dog. hes a pure bred german shepard who is 18months old, 42kgs and up to my hip {basikaly a unit}. hes not in the force because in his final tests wen they did the biting tests, he was too friendly and wouldnt hold his bite - he'd jus bite and let go

so now hes my brothers pride and joy.

he will be a great companion for my early morning cardios

the irony is, like me, he hurt his shoulder, however he Had the operation (good ol govt forked out $7000 for it haha) and then had all his doggy rehabilitation at $150 a pop

He sounds great and spoilt lol Soo reminds me of this vid I saw on youtube.. lol:

TFB.. I think prep time depends on how lean you are already? And plus she's gone through the comp prep phase before and just needs to tweak a few things here and there maybe ?

[teamfatboy]

TFB.. I think prep time depends on how lean you are already? And plus she's gone through the comp prep phase before and just needs to tweak a few things here and there maybe ?

I'd defer to you on that - it was just an impression based on Small's journal, and comments from a friend of mine who's prepping for a show. She was quite lean and muscular to start, but dialled-in a twelve-week prep. As I start getting the speed-wobbles about competing myself, I am forming the view that the best place to start is lean...[puts down biscuit, pushes away from keyboard]

[poos_n_wees]

good point. I would think it depends on what category you'd be aiming for too? figure vs physique.. would physique need to be alot leaner, hence longer prep? I don't think I even know what I'm talking about .

But agreed about the lean starting point :nod: Makes life easier!

[Flamer]

well thanks for ALL the replies :roll:

tfb my only friend.

i think i am gona do it. itl set me in good stead, but heavens gettin diet sussed out atm is a task.

Hey Small, I'm with option 1 too (thought I would leave the replies to those with more experience). On another note.......SEE YA THERE! :grin:

[Small]

aritey

thankyou to everyone who replied, well after much deep thought (its much nicer thinking about dietn for 90+ days than listening to "marginal utility this, or aggregate demand that haha [economics :roll:]) ive decided to whip ma a into g and do it.

so June 28th. yep.

yea tfb, i dieted from 19.2% bf last year (but less muscle i think) and managed to get to 12% by stage, in 5 weeks i can do considerable changes without enlisting prof help - hay this is all a learning curve, if it dont work, then il know for nats

....haha poos that vid wat the heck? wat do u go on u tube lookin for but eh no way culd i do physique not yet im not big enough, figure it will be...plus i already hav my costume (it was my nats one last year that i never ended up using..it bright!)

Wednesday April 2nd - Happy Bday Dada

Exercise:

PM: Leg Wo

-SM squats 10kg e/s 10 10, 15kgs e/s 10 8, 20kgs e/s 8 8, 25kgs e/s 8 6 30kgs e/s 5 5

-leg ext 117lbs 8 8 7 8

-lying leg curls 6plates 8 8 8 8

S/S rom deadlifts 25kgs 8 8 8 8

-leg press 120kgs 10 10 10 10

-alternate standing calve raises 12.5kg db 10 10 10 10

20min cardio (bike lvl 6, 123cals)

NB quick w.o wasnt really in the mood, yet did random heavy sm squats. woo

Diet:

9AM 1/2 cup oats 1 scoop pp

11AM 1 can tuna 1 mini apple

115PM 1 can tuna 1 mini apple, 1 mini pear

330PM 1 pshake

8PM (?) well we are going out to dinner to a thai place (4 koro's bday) and i am not sure wat to do; il jus hav food, maybe satay chicken, but try limit the rice and wont hav a 6th meal

Got Dad TWO tickets to the warriors this sunday... Hint Hint. Jokes :grin:

and last night at supermarket saw this lady who had just competed in the amatuer show during the big elite show-hada good chat to her about all kinds of stuff...she was still eating treats 2weeks after..how we roll :oops:

on nutrition note, i was looking at my comp diets from last year, and they are probley more than im eating atm so :-s we shall see how it goes (ive probably dieted into famine, and mitent drop weight initally, but then my past binges prolly evened that "starvation" out) eating mre carbs. and last nite got sent a high fat diet (thats been so bagged) i will post it and the nutritionist diet both up on here for you guys to compare, theres no point switchin and swapping, but im so keen to try a high fat diet eventually because A) im carb sensitive im sure, and B) i like peanut butter, and avocado and peanuts, and oh peanut butter !! :pfft:

[poos_n_wees]

....haha poos that vid wat the heck? wat do u go on u tube lookin for but eh no way culd i do physique not yet im not big enough, figure it will be...plus i already hav my costume (it was my nats one last year that i never ended up using..it bright!)

youtube helps the day go faster lol.

Hey do you like peanut butter when you're not dieting?? I hate the stuff when I'm not dieting, but as soon as food is restricted, I can eat a whole fecking jar full of it if I'm not careful :shock:

[Flamer]

....haha poos that vid wat the heck? wat do u go on u tube lookin for but eh no way culd i do physique not yet im not big enough, figure it will be...plus i already hav my costume (it was my nats one last year that i never ended up using..it bright!)

youtube helps the day go faster lol.

Hey do you like peanut butter when you're not dieting?? I hate the stuff when I'm not dieting, but as soon as food is restricted, I can eat a whole fecking jar full of it if I'm not careful :shock:

lol - ditto. Went for years without touching the stuff. Couldn't diet without it these days.

[Small]

haha nah i love the stuff all year round

i got the all natural stuff last nyt, but i like the SR stuff..yet after 4weeks of dieting i smelt it and all i culd smell was deepfried fish..yukk {thats prob tha vege oil in it}

flamer - where did it fit in in your comp dieting??

[Flamer]

Usually spread over my chicken breast for lunch. If I was having a carb day - on corn thins, thinly. And if I was cheating....by the spoonful stuffed in my gob before someone caught me! :pfft:

[Small]

on ure chicken breast? so do u hav 0 carbs??

(haha i have chicken n pb at school n get wierd looks...watever haha)

[Flamer]

Yeah, I work down to 0 carbs. At about 3-4 weeks out it's all egg whites, tuna, chicken and vegies (no pumpkin, kumara, potatoe or carrots). More dedication required this year (read - less cheating).

Tell your school mates they should't knock chicken & PB til they try it! What - they don't like satay?

[Small]

ooo damn n i thought i had it tough, i got oats pp and peaches all the wae through, but il change it this year, oats, chicken for breakfast 2weeks out i think.

nah nah its not my mates that sae it, they no all bout it and ae all good with it. its jus randoms at the common room n that but no biggie

here are the two different diets

carb diet i made up (needs tweaking ofc, and i aint filled in all columns)

fat diet as sent to me

id change some things on fat diet esp like last meal id jus hav pshake w water, and decrease cals maybe to 1550 in the beggining

but tell me what you all thinks...

carb diet.doc

fat diet.doc

[Flamer]

The fat diet looks similar to what I did last year. Just didn't come in lean enough on it really. Also made me nauseus at times.

[Small]

ok

had a physio session today-yay my shoulder is virtually healed (And im 3months ahead of progress) so becoz of that i got the A-OK to do comp...but the terms are i have to manipulate it though my diet more so than training..meh dusnt wury me, il jus start cardio'n it up.

Thursday April 3rd

Exercise:

AM: 1hour walk

PM: 48 mins cardio (bike, lvl 6, 260 cals)

Shoulder Wo

-db sh press 9kgs 10 9 8 9, 10kgs 6

-mach press 23kgs 10, 27kgs 9 8 8 8

-rotator cuff exercises on cables

-lat raise 5kg 10 10 9 8

S/S fwd raise 6kg 10 10 10 10

-hanging knee raises 10 10 10 10 10

1h 30mins cardio (netty prac tonite but rely cnt be stuffed)

Diet:

750AM 1/2 cup oats, 1 scoop pp

1030AM 1 can tuna, 1 mini banana, 1 mini pear

1PM 1 can tuna, 1 mini apple, 1 mini pear

345PM 1 pshake

6PM (idk yet maybe..1/3 cup oats 1 scoop pp)

9PM 1 JHC

i found scales in my canned tuna today...if i wanted to eat scales id go catch a fish...

[poos_n_wees]

ok

had a physio session today-yay my shoulder is virtually healed (And im 3months ahead of progress) so becoz of that i got the A-OK to do comp...but the terms are i have to manipulate it though my diet more so than training..meh dusnt wury me, il jus start cardio'n it up.

Saweeeeet :grin:

As for the 2 diets.. I personally like the one with the carbs, but thats only 'cos I've never dared tried a low-carb type diet before lol. You mentioned that you're pretty carb sensitive, so it might be worth giving it a go to see how your body responds?

I found scales in my canned tuna today...if i wanted to eat scales id go catch a fish...

[Small]

omfg i jus wrote This all out and thn computer omgosh deleted it all

:evil: :evil: :evil: not gud wen u r tired

PNW i meant carbsensitive in the sense that my body always seems to work better on the higher fat, high protien diet rather than the alternative (which i have already done), yet i gues thats the point, not too feel good, but to drop the chuubbbbs haha

Friday April 4th

Exercise:

PM: Arms Wo (hate arms :x)

-bb curl 15kg 10 10 10 10

S/S straight bar cable pushdown 20kgs 15, 32kgs 10 10 10

-db hammercurls 8kg 10 10 9 8

S/S rope pushdown 23kgs 10 10 10 9

-seated db curls 9kgs 8 8 7 8

S/S overhead tricep db press 12.5kg 12 15 15 12

-isolated bicep curl mach 7kgs 7-17kgs 10 10 10 9, 7kgs 15

-skullcrush 7kg dbs 10 10 9 8

S/S lying leg raises 15 15 15 12

Cardio: 30mins bike lvl 6, 238cals)

Diet:

9AM 1/2cup oats, 1 scoop pp

11AM 2xmaggie cupa soup 45cals soups (90cals)

1PM 1 can tuna, 80g potatoe, 1 TB sweetchilli

345PM 1 pshake

620PM 150g chicken, 200g brocolli, beetroot, TB sweetchilli

9PM 1 pshake OR 1 TB ceres PB

i am tired. that is all.

[Small]

Saturday April 5th

Exercise:

None {so far, maybe a hours walk later}

Diet:

10AM 1/2cup oats, 1 scoop pp

1245PM 100g chicken, 100g kumara, 1/2TB sweetchilli, salt

330PM 100g chicken, TB ceres pb

6PM 150g chicken, 300g vege, TB sweetchilli

9PM 1 TB ceres pb

about 1100cals, 120g protien

[weekend, not much exercise=low cals, but i do think i gota start eating a bit more]

yay managed to hook my bro into taking me out to get supps tomoro (cheap police hookups yuss) excellent :grin:

[Small]

Sunday April 6th

Exercise:

AM: 50min walk

Diet:

9AM {well i thought it was 10am} 1/2cup oats, 1 scoop pp

12PM 100g steak, 100g kumara, TB sauce

310PM 1 red apple, 1 scoop pp

645PM 150g chicken, 250g lettuce, tomo, mushrm, TB sweetchilli

9PM TB ceres pb

dam eas shop wasnt open, so i dnt know wen, or if il evah b able to go. on the upside dad gave his warriors tickets to me (he culdnt go) :grin: :grin: gud game, lancey player of the game i rekon!!

ehh.im so hungry :twisted:

[Small]

Monday April 7th

Exercise:

AM: cardio - 1 hour (walk)

PM: Back Wo

-lat pull down 66lbs 10; 75lbs 8 7 7; 66lbs 12

-underhand grip b/b row 25kg 8 8 8 8

-tbar row 20kgs 6 5, 15kgs 8 10

S/S db leaning row 8kge.s 10 10 10 10

-one arm db row 15kg 8, 17.5kg 6 7 8

S/S situps 20 20 20 20

-seated row 59kgs 8 7 6; 54kgs 8

Diet:

715AM 1/2cup oats, 1 scoop pp

10AM 1 can tuna, 4 cornthins

1PM 100g kumara, 100g chicken TB sweetchilli

330PM 1 pshake

610PM 150g chicken, 300g lettuce, mushroom, TB sweetchilli

9PM 1 TB ceres PB

1250 cals, 140g protien

weigh in today: 62.6kgs