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It's serious business!!

won'tquit

By won'tquit
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won'tquit Junior member

won'tquit

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First competition coming up on 27 June in Masterton - whoohooo!! This is something that I have wanted to do ever since I started working out at the tender age of 15. I will be competing in novice physique and the plan is to come in well under 55kgs. I am currently sitting at 63kg, so there is some serious weight to be lost. For the past couple of months the following has been my diet:

8am - 1/4 cup oats, 3 egg whites, splash of milk, 1 scoop of pro powder

11am - 1 piece of fruit, 3 tbsps low fat cottage cheese, handful of almonds

2pm - 1/2 cup brown rice, can of chop chop chicken and a cup of brocolli

5pm - smoothie, cup of low fat yoghurt, cup of blueberries, 1/2 cup milk, scoop of protein powder

8pm - can of chop chop chicken, cup of beans

Two nights of the week my final meal will be smoked salmon instead of the chop chop.

Suppliments I am taking: Kre-Alkalyn Creatine, multi-vitamin, fish oil, glucosamine and branch chain amino acids. My protein powder of choice is Balance muscle technology ion exchange protein - wpi chocolate and caramel. This powder mixes so well with water.

Come the beginning of Feb, which is just around the corner, my diet will change. The fat has to go!!

I am working out five days a week. Tonight it was biceps:

BB curls using the EZ bar 4 x8 15kg

Incline Alternate DB curls 4 x 8 each arm 10kg DB

Single arm preacher curls off the top of an incline bench 4 x 10 10kg DB

DB Hammer curls both arms together 4 x 10 9 kgDB

Cardio for the day: Hill walking 60 minutes (lunch time)

30 minutes cycling - level 8 immediately after work out

The hardest bit for me at the moment is without a doubt the diet....blah!! I always knew it would be difficult, and it is only going to get tougher so I know that I need to just suck it up. I used to be an endurance athlete - cardio maniac, so I would try and eat healthy but I could afford to eat calorie loaded badness now and then. Those days are gone.........

It goes without saying that if you have any feedback on my diet or my weights programme then send it my way.

J

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marky65 Senior member

marky65

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Hi there and welcome.

As a 6th meal you could probably throw in a protein shake before bed.

Are you only training one muscle group at each weights session??

You could do back and biceps together/ chest and tris / Legs / shoulders and abs. Then throw in cardio as well either earlier or later in the day.

Just an idea.

Good luck with your goals :nod:

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two_phat Senior member

two_phat

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Awesome to see another journal!

Whats your training split? Just seemed like a small body part to workout, as Marky65 said, it might be better to combine biceps with back or possibly another area.

You could definitely find room for another shake I reckon

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teamfatboy Veteran member

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Yep, depending on when you go to bed, a shake last thing wouldn't go astray.

Depending on how you could fit it in, you might want to look at doing cardio before breakfast, rather than at lunchtime. There's nothing wrong with doing it at lunchtime if that's the only/ most convenient option, but cardio before the first meal of the day's one of the most effective times of day to do it.

Good luck!

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won'tquit Junior member

won'tquit

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Thanks Guys!

I have a different programme every four weeks at the moment it looks like this:

Monday: Legs and core

Tuesday: Biceps

Wednesday: Back and triceps

Thursday: Shoulders

Saturday: Chest

I usually do my cardio in the morning - this morning was a nightmare that's why it was the lunch time effort.

I will definitley be getting a protein shake in before bed.

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won'tquit Junior member

won'tquit

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Whoa it was stinkin hot in the gym tonight and sooo many people - where they hell did they come from??!! All that aside I felt I had a good workout.

Back and triceps

Straight arm pulldown 4 x 12 17.5kg

One arm DB row 4 x 8 First 3 sets 15kg DB then 17kg DB

Reverse grip lat pulldown 4 x 8 42kg

Assisted Pullups (shoulder width grip) 4 x 6 26kg

Close grip incline bench press 4 x 8 5kg (I know - sounds pretty pathetic, but with the bar that's 25kg......I feel a little better about 25kg)

Overhead tricep extension with rope (I think that's what they are called)

4 x 10 15kg

Tricep pushdowns with straight bar 4 x 10 (1 rep then 1/2 rep = 1) 15kg

Cardio: This morning I did a bit of a walk/run up and around Mt Vic for 60 minutes.

Great day of eating so yay me!!

J

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won'tquit Junior member

won'tquit

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Feeling really tired today, but that is pretty usual for me on a Thursday. Tonight it was shoulders, and despite the tiredness it was a kickass workout.

Front BB Press (Smith Machine) warm up x 10 just with bar

4 x 8 15kg

Shoulder triset: 4 x 10

Front DB Raise 6kg

Side DB Raise 6kg

Shoulder Press 12.5kg

Incline alternate DB shoulder press facing into bench 4 x 8 7kg (this one so much harder than you think.....honestly!!)

Cardio: 60 minutes hill walking done in the very early am.

Another great food day. Tonight I replaced my evening chop chop with 150grams of smoked salmon - god it was good!!!

Feels like midnight, looking forward to a good nights sleep.

J

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teamfatboy Veteran member

teamfatboy

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Incline alternate DB shoulder press facing into bench 4 x 8 7kg (this one so much harder than you think.....honestly!!)

J

So...you're lying face down on an incline, pushing up at the same angle as the incline (inline with the body)... I can see that'd really nail rear delts, right? Might give it a try.

Good workout, SB - keep it up!

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won'tquit Junior member

won'tquit

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Friday was a rest day for me; however I did do some serious shopping so that could count as cardio.

Saturday back into it. In the morning I did my usual circuit up and around Mt Vic run/walk. I added a few extra bits so it ended up taking almost 2 hours which wasn't the plan.

Hit the gym late afternoon - stupid idea, it was sooooo insanely hot, I got a sweat upjust walking up the stairs to the weights room.

Chest

Warm up 2 x 12 on cable crossovers - 15 kg

Triset: 4 x 8 each exercise

Incline DB Press 12.5kg DB

Incline DB Flyes 9kg DB

Incline Alternate DB Press 10kg DB

DB Pullovers 10 then 3 x 8 15kg DB

Push ups off the Bosu ball (one hand on the round top of the Bosu,one hand on the floor) 4 x 15 off each side. This was cruel way to finish off my workout.

Sunday is also a semi-rest day for me. No weights but cardio. For a change I did a spin class this morning. Those classes are brutal - I had a pool, not a puddle but a pool of sweat on the floor around me. I loved it!!!

My eating has been right on track. I only have one more week of this current diet and then I guess it is going to get a lot tougher...ekkkk!

J

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won'tquit Junior member

won'tquit

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I'm a little late in posting this but better late than never. It was insanely hot again in the gym last night, I easily drank 3.5 litres of water. I was sweating so much I looked like a drowned rat!! Anyway..I trained legs last night.

Box Squats 4 x 10-12 40kg

Swiss Ball Wall squats 4 x 10 10kg DB

Deadlifts(full ones from the ground) 4 x 8 40kg

Walking lunges(holding DB's) 10 reps off each leg x 3 7kg DB

Leg Extension superset with Swiss Ball leg curls 4 x 15

I finished off by cycling for 20 minutes - loosened the legs up a bit, hard work though.

I did my usual cardio in the morning walk/run for 60 minutes.

All in all a really good day. Eating was as per diet - so yay me!

J

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won'tquit Junior member

won'tquit

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Surprisingly the legs felt good, which was great because I could walk like a normal person on Tuesday but then I think that maybe I didn't push myself hard enough......dilemma!

Tuesday night I didn't make the gym as work got in the way. It's very rare for me to let something like work get in the way of training but it happened and I still feel ashamed!

Last night it was biceps

BB Curls (using the EZ bar) 4 x 8 15kg

incline Alternate DB curls 4 x 8 each arm 10kg DB

Single arm preacher curls(off the top of an incline bench) 4 x 10 12.5kg DB

DB Hammer curls 4 x 10 (both arms together) 10kg DB

Cardio in the morning which was again my usual run/walk. I always tackle the hills - love those hills.

Not long now until I start my new diet. I want to start getting this weight off..I guess a part of me is worried that it's not going to shift...blahhh!! Got to stay positive.

J

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won'tquit Junior member

won'tquit

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It was shoulders last night - my favourite training day.

Front BB Press (Smith Machine) warm up x 10 then 4 x 8 15kg

Shoulder triset: 4 x 10

Front DB raise 7kg DB

Side DB Raise 6kg DB

Shoulder Press 12.5kg DB

Incline alternate DB shoulder press,facing into bench 4 x 8 6kg DB

Cardio in the morning: Hill sprints. I sprint (well fast jog anyway) 1 minute uphill and then down and repeat x 10.

Feeling really knackered today - yay for the weekend!

J

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Small Senior member

Small

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Not long now until I start my new diet. I want to start getting this weight off..I guess a part of me is worried that it's not going to shift...blahhh!! Got to stay positive.
do stay positive!

i was reading this really good article the other day (it was based around men-but w.e) and said that for a man there is a bf range in which he will look the "same" bf but infact will be adding more fat-for males its around 13%-16%. hence why when bulking you may not think you are getting fatter, but are (whilst also gaining mass which is what we all [well...most] want). so in realtiy when you start cutting, say you start at 19% bf (im using me as an example because i felt this for my first show) and you drop steadly just under 1% perweek, after around 4weeks (8weeks till show) you are sitting at 16.5% bf but feel you look exactly the same. thats because you havent broken that bodyfat threshhold (which im assuming is around 16-19% for women). hence why the first 4weeks of a cut diet are the hardest and most disheartening-but the last 8weeks (if you are doing a 12week cut) are the most beneficial in look and confidence. its only once you get past that threshold that you then begin to see cuts, and your body will start making radical changes, and in the last week its almost as if you can see them daily (or maybe that the dehydration affect vision :P)

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