8 FIERCE weeks of contest prep!!

ginadiva · 09-18-2009, 07:30 PM

Ok...so its the end of the week, and I'm exhausted, and tomorrow is OFFICIALLY 8 WEEKS TO GO! wahoo!!! where are my cheerleaders on here to cheer me on?

Chest/Tris/Abs/shoulders
*s/s is superset

Inc mchn press s/s tricep cable pressdowns
Straight bar skull crushers/crunches
db flat press alternating/bicycles
asst dips/decline crunches
db lat raises/planks

cardio 45 minutes

I have recently discovered the delicious refreshing taste of MUG diet cream soda....I can enjoy the "taste" of this without calories....little sodium... and no caffeine (great for having at night when I crave crazy foods like pizza and ice cream and chocolate and oatmeal!). I only had 2 cups of coffee instead of 3 today - apparently I'm addicted to coffee right now lol!

**Built** · 09-18-2009, 07:35 PM

What rep range are you using for this portion of your cut, and what calories are you running?

ginadiva · 09-18-2009, 07:51 PM

Quote:

Originally Posted by Built

What rep range are you using for this portion of your cut, and what calories are you running?

My rep range is between 12-15 right now. My trainer gives me basically a menu plan of exactly what to eat....I'm eating the diet he tells me - so the calories I cant give you an exact number. What I do know is that it is working to get me leaner and tighter day to day

**Built** · 09-18-2009, 07:52 PM

FitDay - Free Weight Loss and Diet Journal

Just enter what you're eating and it'll tell you the calories, grams of protein, carb and fat, and grams of fibre.

What is your maintenance, Gina?

ginadiva · 09-18-2009, 08:18 PM

Quote:

Originally Posted by Built

Just enter what you're eating and it'll tell you the calories, grams of protein, carb and fat, and grams of fibre.

What is your maintenance, Gina?

Thanks for the advice with the site...I actually have been on there before. however I don't need to do it since I'm paying someone to take care of the diet and macronutrient breakdown for me

My calories that I can maintain my weight is around 1800-2000 calories.

**Built** · 09-18-2009, 08:25 PM

So to lose the one and a quarter or so pounds a week, you need to manage on around 1200-1400 calories a day.

<gasp>

That's gotta suck - and on high reps, too. Ugh.

Paying someone or not, I'd be curious as hell to see how my diet broke down.

ginadiva · 09-19-2009, 06:11 AM

Quote:

Originally Posted by Built

So to lose the one and a quarter or so pounds a week, you need to manage on around 1200-1400 calories a day.

<gasp>

That's gotta suck - and on high reps, too. Ugh.

Paying someone or not, I'd be curious as hell to see how my diet broke down.

thanks...alll is well

DeadBolt · 09-19-2009, 09:44 AM

sounds like your on the right track...this should be simple...i prefere higher reps on lower cals...i can't get my mind into anything real heavy if im cutting hard.

**Built** · 09-19-2009, 12:22 PM

Quote:

Originally Posted by DeadBolt

sounds like your on the right track...this should be simple...i prefere higher reps on lower cals...i can't get my mind into anything real heavy if im cutting hard.

You don't worry that you'll ditch too much muscle with this approach, DeadBolt?

JerseyDevil · 09-20-2009, 04:30 PM

Quote:

Originally Posted by Built

You don't worry that you'll ditch too much muscle with this approach, DeadBolt?

When I first started lifting, that was the conventional wisdom. High reps when cutting for definition. Unfortunately that advice worked for pro BB'ers on a ton of steroids, but not for the natural lifter. I learned that the hard way.

At any rate, Built you are super knowledgable, and provide great info for sure, and your advice is spot on

That said, I get the feeling you are so anxious to see Gina's workout and diet info so you can just rip it apart, and let her know what she is doing 'wrong'. At this point she is just wanting support, and is obviously happy with the direction she is getting, so why not be supportive and save the mentoring for the next show?

**Built** · 09-21-2009, 12:19 AM

Yep, ripping new ones is what I live for.

Seriously, folks have been getting contest-ready on "high reps and six low-fat snacks a day" for a long time.

It works.

It's unpleasant as hell and you lose too much size, but it works.

Other methods work better.

Still, the vast majority in physical culture cut up this way, and you can't argue with success.

JerseyDevil · 09-21-2009, 07:09 PM

Quote:

Originally Posted by Built

Yep, ripping new ones is what I live for.

It does seem a little odd our girl doesn't post workout or diet info..... hmmmm

**Built** · 09-21-2009, 11:14 PM

See, that's what I'm thinking. I mean, why join a board for support 8 weeks out from a show when nobody knows you, you're not sharing your knowledge and you're vewy, vewy secretive about your diet and your training.

And your trainer.

Hmmmm...

DeadBolt · 09-22-2009, 08:39 AM

Quote:

Originally Posted by Built

You don't worry that you'll ditch too much muscle with this approach, DeadBolt?

Yes I do worry about that but I look at it this way. My last competition I did I tried to stay with some heavy lifting to maintain my LBM and ended up injuring my rotator cuff which kept me out of the gy for 4 months and it took me almsot 2 years to bounce back from it...had I just used lighter weight and higher reps I probably would have lost 5% of what I ended up losing getting injured.

That is the only reason i train the way i do now...due to my injuries.

**Built** · 09-22-2009, 10:21 AM

You raise a very good point regarding recovery while running a deficit. You can't do one-rep-max work every workout while cutting; I do find it helpful to do a little bit of my work in the higher rep-ranges for this purpose. But I still rest well between sets, keep training volume down and try to keep the iron on the bar for at least a few low-rep sets of squats, deads, etc every few days. Just to keep the LBM maintained.

DeadBolt · 10-01-2009, 03:44 PM

well what week are we on? hows it going? if it makes ya feel better im steadily gaining weight haha.

09-18-2009, 07:35 PM	#32
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,121	What rep range are you using for this portion of your cut, and what calories are you running? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

09-18-2009, 07:52 PM	#34
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,121	FitDay - Free Weight Loss and Diet Journal Just enter what you're eating and it'll tell you the calories, grams of protein, carb and fat, and grams of fibre. What is your maintenance, Gina? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

09-18-2009, 08:25 PM	#36
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,121	So to lose the one and a quarter or so pounds a week, you need to manage on around 1200-1400 calories a day. <gasp> That's gotta suck - and on high reps, too. Ugh. Paying someone or not, I'd be curious as hell to see how my diet broke down. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

09-19-2009, 09:44 AM	#38
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,462	sounds like your on the right track...this should be simple...i prefere higher reps on lower cals...i can't get my mind into anything real heavy if im cutting hard. "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Today I do what others will not so thats tomorrow I can do what others cannot!

09-21-2009, 12:19 AM	#41
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,121	Yep, ripping new ones is what I live for. Seriously, folks have been getting contest-ready on "high reps and six low-fat snacks a day" for a long time. It works. It's unpleasant as hell and you lose too much size, but it works. Other methods work better. Still, the vast majority in physical culture cut up this way, and you can't argue with success. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

09-18-2009, 07:30 PM	#31
ginadiva Registered User Join Date: Sep 2009 Location: New York Posts: 21	Ok...so its the end of the week, and I'm exhausted, and tomorrow is OFFICIALLY 8 WEEKS TO GO! wahoo!!! where are my cheerleaders on here to cheer me on? Chest/Tris/Abs/shoulders *s/s is superset Inc mchn press s/s tricep cable pressdowns Straight bar skull crushers/crunches db flat press alternating/bicycles asst dips/decline crunches db lat raises/planks cardio 45 minutes I have recently discovered the delicious refreshing taste of MUG diet cream soda....I can enjoy the "taste" of this without calories....little sodium... and no caffeine (great for having at night when I crave crazy foods like pizza and ice cream and chocolate and oatmeal!). I only had 2 cups of coffee instead of 3 today - apparently I'm addicted to coffee right now lol!

09-21-2009, 11:14 PM	#43
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,121	See, that's what I'm thinking. I mean, why join a board for support 8 weeks out from a show when nobody knows you, you're not sharing your knowledge and you're vewy, vewy secretive about your diet and your training. And your trainer. Hmmmm... Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

09-22-2009, 10:21 AM	#45
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,121	You raise a very good point regarding recovery while running a deficit. You can't do one-rep-max work every workout while cutting; I do find it helpful to do a little bit of my work in the higher rep-ranges for this purpose. But I still rest well between sets, keep training volume down and try to keep the iron on the bar for at least a few low-rep sets of squats, deads, etc every few days. Just to keep the LBM maintained. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

10-01-2009, 03:44 PM	#46
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,462	well what week are we on? hows it going? if it makes ya feel better im steadily gaining weight haha. "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Today I do what others will not so thats tomorrow I can do what others cannot!

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