Sassy69: BB to Physique 2012

**sassy69** · 11-06-2011, 01:57 PM

Whoa, my first training log NOT in a "women's section"! Wohoo!

This will also be a different sort of journey where I'm trying to downsize instead of upsize. I've spent 30 yrs & 11 yrs competing to arrive at where I am now. The NPC is appearing to kill off women's bodybuilding and I feel like I peaked in terms of "growth" and now experiencing age-related breakdown. I don't need the ego boost of lifting heavy anymore, but I have spent the last year trying to reconcile the satisfaction I get from heavy lifting with something, anything, that doesn't hurt as much.

Guys, I promise I will exclude details of "that time of the month" and other "female" things that tend to make guys queasy

I'm discovering its not a short discussion about what led me to this decision, but it seems to be an inevitable one. 30 yrs of Wear & tear = can't lift heavy anymore. That means no grow. Old = harder & harder to drop bodyfat. Mental/physical/spiritual well-being = must lift. How to reconcile all this & still enjoy being part of the brotherhood of the iron & sisterhood of the steel? Downsize & check out NPC Women's Physique.

After a very long year of exploring alternative ways to drop muscle mass via some sort of interval training, pretty much everything I tried was not a viable replacement for lifting while not hurting and still getting some sort of satisfaction out of it. In the process of trying, hurting, getting frustrated, doing nothing, I have actually managed to drop some muscle mass. So I'm grabbing this as my starting point for competition next year. Ideally I'd be targeting something in the summer.

With the help of Shelby Starnes, I'm going after it. Here's my starting point:

Age:46
Bodyfat: dunno - soft
Wt: 150.5 lb -- keeping in mind 150 has been my stage wt in 2009 & 2010. Obviously hugely different body competition.

Goal... 130?? & rippt

So welcome to my new adventure!

I think my immediate goals are to get down to maybe 135 by Xmas and see what I have to work w/ at that point. I haven't seen that number on the scale since my first show 11 yrs ago.

Towards this goal:

Diet guidelines:
M1: 20 g complex carbs, 10 g fat, 20 g protein
M2: 20 g protein, 10 g carb (fruits/veggies), 10 g fat
M3: same
M4: same
M5: 20 g protein, 10 g fat

So roughly 100g protein per day, 50g carbs (30 from fruits and veggies) and 50g fat. Yep.... whole new adventure.

Training:
Still playing around w/ this but its currently looking like 4 days of Poliquin's German Body Comp-style training. Basically supersetting. Obviously more w/ light weights given the limited fuel. Also toying w/ getting into Bikram yoga. I'm finding my flexibility, particularly IT band / lower back / upper back / shoulders are becoming critical and start to go to shit when I don't regularly stretch. My chiro highly recommends Bikram.

Cardio: currently 25 min SS/day.

**ecot3c inside** · 11-06-2011, 01:59 PM

pics?

**sassy69** · 11-06-2011, 02:02 PM

Catching up:
11/4/11 - TGIF!

First day on the program! Pretty close to the diet macros above but I'd already made my food for today when I got the diet details last night.

Training: "Day 1" of a 2-routine alternating Poliquin GBC

20 min DeFranco lower body wu - this actually felt great & I'm flexible as hell given I've been on my butt most of the last 2 weeks.

A1: walking lunges: 40 steps x3
A2: lat pulldowns: 90/20 x 3
B1:leg press: 200/40 x 4 -- ideally B1/B2 would've been C1/C2 but some guy was fucking around on the leg curl when I needed it
B2: seated alt cross cable row: 40/15 x 4
C1: lying leg curl: 80/20 x 4
C2: tri rope pressdown: 80/20 x 4

Cardio: 10 min treadmill + 5 min bike -- bailed early due to sore foot and still a little light-headed from the workout.

**sassy69** · 11-06-2011, 02:03 PM

11/5/11 - Sat

Slept in big time today... just doing some computer stuff today and huddling under a blanket cuz it got cold! Looks like our Indian Summer is over

On the other hand I get to pull out my big sweatshirts & long gym pants.

Here's an example of the implementation of my diet per the earlier posted specs:

M1: A little less than 1/2 c oatmeal + 1 scoop Designer Protein vanilla (~18 g protein) + 1/4 c berries --- a little more carb than prescribed but its what sounded good this morning. And missed the fats.
M2: 3 oz tilapia, 1 c broccoli, 10 almonds
M3: same
M4: same
M5: 1 scoop casein whey (~24g P), a little more than 1tbsp PB

Total cals: 1,028
Fats: 43.9
Carbs: 68.6 -- Probably gonna go back to 1 whole egg + 3 egg whites + veggies + 1/2 grapefruit or 1/2 c oats
Protein: 92.8

I'll see how it goes tonite - last nite before I went to bed I needed a scoop of PB to sleep and not get annoyed by being hungry.

At the moment my goal is to lean out reasonably by Xmas. It helps to have a time-based motivator to stay on this and get some results. Over the last several months I was able to easily drop my protein intake, but just general dont-give-a-shitness and everything-fucking-hurts-when-I-liftness has made me not care so much about getting soft. But there is no better feeling than feeling lean... That's more motivation.

Training: "Day 2" of GBC
DeFranco wu - again felt great & great flexibility
shoulder wu -- right shoulder is a little jacked up from the way I've been sleeping lately.

A1: ATF BB squats (on the 3-D rehab rack): bar/20 65/20 x 3
A2: TechnoGym Vertical Traction (similar to pulldown, but neutral grip):80/20 x 2 70/20 x 2
B1: Lying leg curl: 80/20 X 4
B2: machine tri ext: 50/30 x 2 50/20 x 2
C1: alt cable abductor: 20/20 x 4
C2: seated cable face pulls: 40/15 x 4

10 min posing -- fiddling w/ the new Physique mandatories

Cardio: 25 min treadmill (angle: 9, speed: 2.0)

**ZECH** · 11-06-2011, 02:11 PM

Sassy I would really like to see some pics now and later. Even though I'm scared you will put me to shame. I think many people would be amazed at your physique. Just shows what hard work can do.

**sassy69** · 11-06-2011, 02:36 PM

Originally Posted by ZECH

Sassy I would really like to see some pics now and later. Even though I'm scared you will put me to shame. I think many people would be amazed at your physique. Just shows what hard work can do.

Sadly, pix ain't gonna happen for a while. When I have a place to start the actual prep - I want to get in a good place by end of the year. Maybe I'll post then. I'm not one to personally need the "transformation pix".

**KILLEROFSAINTS** · 11-06-2011, 02:44 PM

**sassy69** · 11-06-2011, 03:25 PM

Originally Posted by KILLEROFSAINTS

Before pix are easy: fatty.

**Anabolic5150** · 11-06-2011, 03:31 PM

Good luck Sassy, I'll be following along.

**yerg** · 11-06-2011, 03:37 PM

DAMN, came in lookin for pix of sassy!!! disapointed again...lol

**KILLEROFSAINTS** · 11-06-2011, 03:55 PM

Originally Posted by sassy69

before pix are easy: Fatty.

oh no.....you wound me with your originality

**ZECH** · 11-06-2011, 04:04 PM

Originally Posted by sassy69

Before pix are easy: fatty.

I know better than that. And they aren't for you. They are for everyone's motivation here on the board. But I really understand. Still a disappointment

**sassy69** · 11-06-2011, 04:05 PM

Originally Posted by yerg

DAMN, came in lookin for pix of sassy!!! disapointed again...lol

Goddam, the pressure!

**yerg** · 11-06-2011, 04:11 PM

well, your avi pic will have to suffice... Makes my imagination go wild..lol

**Ezskanken** · 11-06-2011, 04:15 PM

Is this usually a "hard" transition, specially in the mind? Is there a certain competition in mind your getting ready for? I'll be watching this!

**D-Lats** · 11-06-2011, 04:33 PM

Very interested to follow this. Cool to see you have decided to switch gears from mass to purr shape. Good luck!

**Kathybird** · 11-06-2011, 04:34 PM

Honey, I'll take your "soft" over mine any day.

Good luck... gettin' old sucks.

**sassy69** · 11-06-2011, 08:01 PM

Originally Posted by yerg

well, your avi pic will have to suffice... Makes my imagination go wild..lol

LOL I guarantee any pic at the moment is going to scare small children and pets anywhere near your computer.

All in good time.

**anxious1** · 11-06-2011, 08:09 PM

I am quite interested in this transformation.

It is incredibly challenging mentally to switch from a passionate life path onto another.

You have my best wishes.

**sassy69** · 11-06-2011, 08:13 PM

Originally Posted by Ezskanken

Is this usually a "hard" transition, specially in the mind? Is there a certain competition in mind your getting ready for? I'll be watching this!

Kinda looking at a local qualifier next summer - one of the NorCal shows but there are several other options around LA if I need. It would be amazing if I could qualify for the USAs in July.

I've spent the last year mentally dealing w/ this so I"m past that. Just doing it now.

Originally Posted by D-Latsky

Very interested to follow this. Cool to see you have decided to switch gears from mass to purr shape. Good luck!

Thx!

Originally Posted by Kathybird

Honey, I'll take your "soft" over mine any day.

Good luck... gettin' old sucks.

Just a step on the way to the end result. Age ... yea.. it kinda does.

**ZECH** · 11-06-2011, 08:35 PM

Age is just a number Sassy!

**yerg** · 11-06-2011, 08:36 PM

Originally Posted by sassy69

LOL I guarantee any pic at the moment is going to scare small children and pets anywhere near your computer.

All in good time.

LMAO i wonder if youve never had a log out of the womens section bucause
you didnt want to hear comments like mine???
well i finally read your op...lol..Im subbed...

**MDR** · 11-06-2011, 08:40 PM

I can relate to the realities in aging. I competed in powerlifting until my body prevented me from doing so. In my case, it was mostly about injury, but the entire dynamic of training changes and evolves with age for most of us. I wish you the best of luck on your new journey, and look forward to following along with your progress. I just turned 45, and things are so different than they were 20+ years ago. Sounds like you are dealing with the adaptation very well, IMHO. The struggle to stay lean is very different at this age, and the necessity to change training methods can be very challenging. I've also made the decision to train clean for the time being, and that changes things as well. Your honest and straightforward approach to these many challenges is inspirational and shows your dedication to the sport. Best of luck, and I'll be rooting for you all the way.

**sassy69** · 11-06-2011, 08:48 PM

Originally Posted by ZECH

Age is just a number Sassy!

True it is just a number. I think I count "age" as when my joints hurt more than my muscles from training, and don't recover by taking a couple days off from the gym. Or maybe when it hurts more because I took a day off than when I am consistently active every day. LOL! Outside of that, nothing has really changed.

**ZECH** · 11-06-2011, 08:52 PM

Originally Posted by sassy69

True it is just a number. I think I count "age" as when my joints hurt more than my muscles from training, and don't recover by taking a couple days off from the gym. Or maybe when it hurts more because I took a day off than when I am consistently active every day. LOL! Outside of that, nothing has really changed.

I feel the exact same way.

**sassy69** · 11-06-2011, 09:06 PM

Originally Posted by yerg

LMAO i wonder if youve never had a log out of the womens section bucause
you didnt want to hear comments like mine???
well i finally read your op...lol..Im subbed...

No - I have been posting logs online since around 2002. Over time I've found it easier to not post pix - partially because I am a competitive athlete and want to keep a certain amount of info off the internet until show time, and partially because I don't feel a real need to post the pix - I'm not looking to document a dramatic transformation. Competition-wise I've done dramatic transformations about 2x / yr. And yes, I just like my privacy. So nothing new and I decided years ago I didn't feel obligated to post pix online.

**sassy69** · 11-06-2011, 09:23 PM

Originally Posted by MDR

I can relate to the realities in aging. I competed in powerlifting until my body prevented me from doing so. In my case, it was mostly about injury, but the entire dynamic of training changes and evolves with age for most of us. I wish you the best of luck on your new journey, and look forward to following along with your progress. I just turned 45, and things are so different than they were 20+ years ago. Sounds like you are dealing with the adaptation very well, IMHO. The struggle to stay lean is very different at this age, and the necessity to change training methods can be very challenging. I've also made the decision to train clean for the time being, and that changes things as well. Your honest and straightforward approach to these many challenges is inspirational and shows your dedication to the sport. Best of luck, and I'll be rooting for you all the way.

Thx MDR -- after many months, the panic feeling is gone and I'm ok w/ lifting. Still working on getting into a Bikram yoga class regularly. Adjusting to the heat part of that particular flavor of yoga is different for sure.

**Curt James** · 11-06-2011, 09:42 PM

Originally Posted by yerg

DAMN, came in lookin for pix of sassy!!! disapointed again...lol

You see her avatar, don't you? Greeeeedy!

Will be following.

**Curt James** · 11-06-2011, 09:47 PM

Originally Posted by yerg

well, your avi pic will have to suffice... (snip)

Note to self: Read entire thread before posting.

**yerg** · 11-06-2011, 10:08 PM

Originally Posted by Curt James

You see her avatar, don't you? Greeeeedy!

Will be following.

Curt.. that pic is a teaser at best.. can ya blame me for trying??lol

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