VC in 2011

[VampireChick]

Right, I'm pretty new to the site but I thought I'd get right down to business and make myself a journal! I've just started a new programme and diet (I'm on day 3 so I'll cram it all in here).

My long term goal is to get competitive (figure). I have a long way to go. I'm getting my stats in the next couple days, but I'm approx 64kgs, 170cm, 26% body fat. I have a trainer who I see once a week, but to be honest I'm not sure if he's right for me (we've been training together for over a year).

I'd love any feedback on my diet, work outs etc I think I'm eating too much at the moment (due to my huuuuuuuuuge appetite) and feel free to confirm that! Right, last couple of days below - I will post today's tomorrow (is that how it works?)

Cheers!

Day 1 - Chest

M1: 1/2 C Oats + 2 Scoops PP (Post workout)

M2: PS

M3: Tuna + Kumara Patties, Salad Greens

M4: 50g Chicken

M5: 150g Beef and Stir Fry Veges

M6: PS

Workout

AM

INCLINE BENCH PRESS

3 sets of 30kgs (8 reps)

2 sets of 32.5kgs (6 reps)

BENCH PRESS BB

3 sets of 35kgs (8 reps)

2 sets of 40kgs (6 reps)

DB FLYES

5 sets of 10kgs (8 reps)

CABLE CROSS OVERS

5 sets of 15kgs (6 reps)

PM

20 Mins X-Trainer

20 Mins T.Mill

20 Mins Bike

Low intensity

Day 2 - Back

M1: PS (Pre workout)

M2: 1C Oats, PP, 2 TB Diced Apple

M3: 50g Chicken

M4: Kumara and Tuna Patties, Salad Greens

M5: PS

M6: Stir fry beef and veges

M7: PS

Extra hungry today!!

Workout

AM

LOW CABLE ROW

40kgs x 8, 40kgs x 8, 40kgs x 8, 47kgs x 8, 47kgs x 8

STANDING CABLE ROW

22.50kgs x 8, 22.50kgs x 8, 27.50kgs x 8, 27.50kgs x 8, 22.50kgs x 11

BEHIND NECK PULLDOWN

13kgs x 10, 15.5kgs x 8, 15.5kgs x 8, 16.5kgs x 6

ONE ARM ROW

10kgs x 8, 10kgs x 8, 12.5kgs x 8, 12.5kgs x 8, 15kgs x 8

BB PULLOVER

12.5kgs x 8, 12.5kgs x 8, 15kgs x 8, 15kgs x 6, 15kgs x 6

Followed by 50min LI cardio

Thanks all :grin:

[laurasaur]

Awesome You seem to know what you are doing. We are semi the same stats except you are way stronger and a bit leaner. Haha ok we don't reall yhave the same stats at all except height.. I just like to pretend I'm similar

[VampireChick]

Awesome You seem to know what you are doing. We are semi the same stats except you are way stronger and a bit leaner. Haha ok we don't reall yhave the same stats at all except height.. I just like to pretend I'm similar

Hehe cheers!

[biggurl27]

Cool a new journal. What gym are you at?

[VampireChick]

Exodus

[VampireChick]

Day 3 - Legs

M1: Carbless Protein Bar (Post workout)

M2: 1C Oats, PP, 2 TB Diced Apple

M3: 6 Egg Whites

M4: Fish, Steamed Veg, 1C Rice

M5: PS

M6: Chicken, 5 Bean Salad w Tomato, Salad Greens

I'm all out of protein today! Need to get to the Supermarket.

Workout

AM

BB SQUATS

20kg x 10, 40kg x 8, 40kg x 8, 40kg x 8, 50kg x 8

KNEELING SINGLE LEG CURL

12.5kg x 8, 15kg x 8, 17.5kg x 8, 20kg x 8, 20kg x 8

SEATED LEG CURL

25kg x 8, 30 x 8, 32.5 x 8, 32.5 x 8, 35 x 8

SINGLE LEG EXTENSION

20kg x 8, 20kg x 8, 25kg x 8, 25kg x 8, 30kg x 8

15 Mins Treamill, L12 followed by abs.

I skimped on cardio today - and forgot to do my lunges too!

[biggurl27]

"supermarket"??? What protein you using? That kneeling single leg curl if its the one I'm thinking off Hutt City Les Mills have one and they are awesome!!! Well as far as machines go right

[VampireChick]

"supermarket"??? What protein you using? That kneeling single leg curl if its the one I'm thinking off Hutt City Les Mills have one and they are awesome!!! Well as far as machines go right

Haha I knew I would get pulled up for that one

I'm just using Horley's Sculpt Shake at the mo but I'm shopping around (Punch Supplements). Just not quite sure which one to get - suggestions?

[biggurl27]

Yep this one: http://www.bodypro.co.nz/product_info.p ... cts_id=153 I usually get the chocolate its yum, mixes well and haven't got sick of it.

[VampireChick]

Yep this one: http://www.bodypro.co.nz/product_info.p ... cts_id=153 I usually get the chocolate its yum, mixes well and haven't got sick of it.

Cheers for that! YAY new protein

[teamfatboy]

Or, if you're in town, try Metaphysics' protein from Gymeez on the corner of Manners St/ Willis St... I like it, mixes well in water - but only chocolate and vanilla.

[biggurl27]

Yeah thats good too.

[VampireChick]

Obviously I've been totally slack with this journal. I have no excuses, just laziness.

I've been training for a good couple of months now, and although I don't have any original stats, I'm pretty confident that I've made some differences with my body, fitness and state of mind. Let's just say I was sporting quite the muffin top when I started.

My current stats are:

65.5kg

28% bf approx

170cm height

My main goal is to get down to 18% by summer/end of/whatever is realistic. I thought I'd be brave and attach some photos of my current state.

As you can see, my main 'pudding area' is around my buttocks and thighs. But again, it was a lot worse two months ago! So here's my current programme:

Mon - Chest, Tues - Back and Biceps, Wed - Cardio, Thurs - Shoulders and Abs, Fri - Legs, Sat - Cardio

I'll be snowboarding probably every second weekend, so I'll prob ditch the cardio in the week following so I don't overwork myself.

Any advice/criticism is most welcome. So here we go!

Thursday - Shoulders/Abs

DB Shoulder Press 12 x 10kg (per arm), 10 x 10kg, 6 x 12.5kg

DB Side Raises 12 x 6kg, 10 x 7kg, 8 x 8kg

BB Upright Row 12 x 15kg, 10 x 17.5 kg, 8 x 17.5kg

SB Crunches 3 x 15

Leg Raises 3 x 15

With my nutrition I generally follow the same formula:

M1: PB post workout

M2: 1C Oats, 1 scoop PP

M3: PS + Apple

M4: Chop Chop/Tuna, 1C rice, 1C steam veg

M5: PS + Kiwifruit

M6: Chicken, 1/2 C chopped tomatoes, salad greens

M7: PS

I tend to keep it like this about 5 days per week and relax a little on the weekends (as in, have an Iskender for lunch or add eggs in there somewhere, might have a glass of wine too but not too often).

Right, hope this wasn't too boring!

[Android]

Hey that's a pretty hot bod already VampireChick. Snowboarding must have made those calves, wow!

Did you know there's the NZBB forum comp going on, ask Psuedonym if u can enter, it finishes about xmas time too.

Keep up the awesome results the routine and diet is obviously working for you

LOL at your pic name "Tiny Bicep" 8)

[VampireChick]

Cheers Android Yep my calves have always been my fave part to be honest.

I would def be keen to enter the NZBB comp so will beg him to accept a very late entry! Otherwise I'll wait for the next round.

[rose]

Looking great chick, well done ditching the muffin top :nod:

If it were me, I'd ditch the SB crunches and leg raises now and do exercises that use core and abs to stabilise, e.g. on shoulders day try push-ups. If you can already do them try them on one foot or feet elevated. Other exercises like prone bridges and roll outs are also better IMHO.

Core stuff will probably benefit your boarding as well?

http://stronglifts.com/how-to-perform-push-ups-correctly/

[VampireChick]

Cool thanks for that Rose Makes a lot of sense - will give that a go next week.

[becbec]

Looking good

but there's no way you are 28% body fat!!

I'm at about 17% in my last pics (post in the nzbb challenge) and you look leaner than me

[VampireChick]

Thanks Becbec! I was secretly hoping I wasn't and maybe it was just a miscalculation or something :oops:

There's no way I'm leaner than you tho, I've seen your pics!

[Android]

Looking good

but there's no way you are 28% body fat!!

I'm at about 17% in my last pics (post in the nzbb challenge) and you look leaner than me

LOL you're right, didn't even notice.

imagine a person 1/3 fat, she'd wobble but not fall down :pfft:

[startinfromscratch]

u r too modest, ur looking great chick!

:clap:

[Pseudonym]

I would def be keen to enter the NZBB comp so will beg him to accept a very late entry! Otherwise I'll wait for the next round.

If you can get the photos up this week, go for it! Remember to read the rules - how we need full body photos, a sign, etc.

[teamfatboy]

I'm with the others...there's no way that figure is 28% bf :clap:

Get the camera out, get stuck in...

[VampireChick]

Cheers guys I have a bit of work to do but its much appreciated

The comp photos will be up tomorrow :dancing:

[VampireChick]

Meals Today

M1: PB post workout

M2: 1C Oats, 1 scoop PP

M3: Handful of nuts and raisins

M4: 1C Rice, tin of Chop Chop

M5: P.Shake

M6: Naughty naughty trim hot chocolate

M7: 150g beef, 5 bean mix and 1/2 can tinned tomatoes. Salad greens.

Yum!