Its off to the races

**shortstuff** · 06-04-2003, 02:39 PM

All rigthy here I go. After getting off to a rocky start for a couple weeks I have some guidance from a good friend and literally it is off to the races, balls to the walls and no screwing around. I am for doing two figure competitions one is the end of august and the second is the middle of september. So that leaves me at 13 weeks for the first one and 17 for the second. I don't want to hit peak condition for the first because it is the smaller of the two shows but use it for more of a warm up. The second is the one I want to hit in peak condition. This is a national qualifier and one that can get some good exposure. And if all goes as planned I would love to see how far i can go and keep pushing myself.

I am the second day of the new diet which will be changed in four week increments. And here it is and the only changes are what order i eat the meat, except for the last meal is always either steak or salmon.

training day meal plan (5 days a week)
meal 1-
8 egg whites
1/2c oatmeal
1 tsp flax

meal 2-
4 oz meat
veggies
1 tsp flax

meal 3-
4 oz meat
veggies
1 tsp flax

meal 4-
can tun
1/2c oatmeal

meal 5-
4 oz meat
veggies
1 tsp flax

meal 6-
3oz steak
veggies

non training days (which is HIIT cardio in the evening)
meals all the same except substitute the 1/2c oatmeal with veggies and 1 tsp flax and if no time cut meal 5

off to school and will post training schedule when i get home.

**Jodi** · 06-04-2003, 02:50 PM

Welcome to IM Shortstuff!

What are your stats?

I like your meal plan. I am curious though if you plan on carbing up or refeeding occasionally? At only 1 C. of oats a day thats only about 45G of effective carbs and thats too low IMO.

You may want to consider adding in at least another 1/2 C of Oats, Brown Rice, sweet potato or have an apple or grapefrut. If not than my suggestion would be carb up or refeed.

**shortstuff** · 06-04-2003, 03:28 PM

Thanks Jodi-

I am looking back at what I wrote previously and so for right now, this four week cycle we are staying there, which what i forgot to say is two days a week i also do postworkout cardio, so i add another 1/2c oats to meal5 and take out the flax. I am sure we will rpobably do carb ups but for now i think we are trying to deplete before the reload.

Ok stats I am 5'2" and about 135 right now which is definintely heavier then am used to but have been lifting heavier the last couple months, switched to doing 8-10 reps for arms, back and chest and my shoulders are my weakest area so I go for 6-8 on them. Legs is where i carry most of my weight and a majority of muscle so I go for reps around the 15 range. I am getting BF% done, well an pinch method to get an estimate but my own experience with myself i am saying right around 20%.

Ok another clarification, i wrote this some what quickly so let me fix things here, lol, on days i do no training but HIIT instead I have my post meal of 4oz meat and 1/2c oatmeal which this is normally meal 5 and then go right into my bed time meal which is steak and veggies.

Ok so for training schedule I hit every body part once a week and abs I try and do every couple of days.

M- Legs no cardio
T- Chest and post workout cardio
W- HIIT
Th- Back and AM cardio
F- Shoulders and AM cardio
Sa- HIIT
Su- Arms and post workout cardio

Ok i think this is everything i can think of as of right now so I am off to play my role as full time accounting student........

**shortstuff** · 06-04-2003, 03:31 PM

oh and i already remembered stuff....

supplementation

Multi-vitamin
Calcium 1000mg
Vit. C 100mg
ALA 250 mg every meal
HMB
EC Stack at 5am 10:30am 4pm
L-Carnitine 1000mg prior to cardio

And now that is everything i swear, for now

**shortstuff** · 06-04-2003, 07:20 PM

Ok just got home form a kick ass HIIT session on the recumbant bike and I feel awesome!! Just had to put that in there because these are the cardio sessions that make dread cardio but at the same time I love the way I feel afterwards. So now it is time to eat so off i go......

**Jodi** · 06-04-2003, 07:28 PM

Ok you have me all confused now.

Would you mind re-posting or fixing your meal plan. I'd like to follow your progress but I'm all confused now (I'm carb depleting so I suppose it doesn't take much these days :rof: ) Also, do you know your totals ?

**shortstuff** · 06-04-2003, 07:57 PM

Ok I am doing 1400-1500 cals with a 50/30/20 which turns out to be 175-180g Protein, 70-80g carbs and 40-50g protein

so ok meal plan on training days 5 days a week-
meal 1-
8 whites
1/2c oats
1 tsp flax

meal 2-
4 oz meat
veggies
1 tsp flax

meal 3-
4oz meat
veggies
1tsp flax

meal 4(preworkout)
can tuna
1/2c oats

meal 5- (post workout)
4 oz meat
veggies
1 tsp flax

meal 6- (bed time)
3oz steak
veggies

Non training HIIT In PM days-
meal 1 same
meal 2 same
meal 3 same
meal 4 (preworkout) no oats but veggies and 1 tsp flax
meal 5- 4 oz meat or 9 egg whites and 1/3c oats
meal 6 same

Hope this helps!!! :-)

**Jodi** · 06-04-2003, 08:00 PM

Yes it help.

One more question for you. How much fat are you getting?

**shortstuff** · 06-04-2003, 11:13 PM

ah 40-50g per day

**Jodi** · 06-05-2003, 02:49 AM

Oh now I see, you said up above 175-180 protein but then said right after that 40-50G Protein.

Do you think thats enough fat? Is someone helping you with your meals?

**shortstuff** · 06-05-2003, 03:50 AM

Yeah someone is helping me.

**Jodi** · 06-05-2003, 03:59 AM

Ok

Good luck, I'll be following your journal.

**Jenny** · 06-05-2003, 04:28 AM

Welcome to IM!

And good luck!

**shortstuff** · 06-05-2003, 05:46 PM

all righty just got home from an swesome arm and back workout and have to write this all down before I forget. LOL Ok here was days workout routine

6am cardio on an empty stomach with 1000mg L-Carnitine & 2 ECA stack tabs

Back workout:

Super set-

hammer lat pull down-
1 warm up at 45lbs x 10
3x10 @ 50lbs
hammer iso-lateral row one side at a time-
1 warm @ 45lbs x 10
3x10 @ 55lbs

Super Set-

hammer iso-lateral reverse grip pull down-
3x10 @ 45lbs
hammer low-row
3x10 @ 45lbs

Bicep workout-

Closegrip(shoulder width) Barbell Curl-
1 warm @ 20lbs x 10
1x10 @30lbs 1x5@30lbs 1x5@20lbs 1x15 @20lbs
super set with forearm reverse curls-
3 x failure @ 20lbs

Seated Hammer Curl w/Dumbbell-
1x10 @ 12.5 2x10 @ 10

Preacher Curl WIth Cable & EZ Bar-
3x10 @ 20lbs

Drop Set Cancentration Curl w/Dumbbell-
12.5/10/7.5/5 to failure

My arms are shot and forearms kill and lats will feel great tomorrow LOL Off to eat!!!!

**shortstuff** · 06-06-2003, 09:02 PM

OK tried to write this one time and then my freakiong computer froze at the very last sentence and so lets try this again. Today, shoulders, tris and abs while it was 80 million degrees in our gym, not sure how many people work out at a 24 hour or have but i swear they are so cheap they won't turn on the air conditioning, so hey at least you lose all your water weight and it forces you to drink more water. But they are the most convenient and best place to work out in this town since they have the major lead in the market.

Ok enough babbling but here is my workout for today:

5:45am - 45 minutes on the elliptical HR apx. 140-150 varying inclines to work hams and glutes

Shoulders & Tri's Superset-

Military behind the neck press on smith-
warm up 1 x bar x 10
3 x 10 @10lbs

Front Raise cable-
3x12 @ 10lbs

Tricep pushdown cable with wavy bar-
1 warmup @ 40lbs x 10
3x12 @ 70lbs

Concentration side raise with dumbell-
3x15 @ 10lbs

Overhead extension w/cable-
3x12 @ 70lbs

bent over rear delts w/dumbells-
3x10 @ 10lbs

single arm reverse grip pulldown cable-
3 x 12 @ 30lbs

shrugs behind and in front w/dumbell-
3x15 @ 35lbs

Dips to failure

drop set side raises with dumbells

Abs-

decline reverse crunch
3x15-20

decline oblique crunches-
3x 10 (failure) each side alternating sides non stop

decline crunch-
3xfailure

seated ab machine-
1 to failuire

Ok That took me forever but man it felt good, wait great after wards!!!!

**shortstuff** · 06-07-2003, 06:50 AM

All righty just had to add a little note here but i could not sleep for the life of me last night. It was about 85 degrees last night and i don't have air conditioning so about 2:30 as it finally started to cool did i fall asleep. Hence i decided about midnight to nibble on about 2oz turkey burger. Now it is 5:45am on saturdday and i am on my way to work, ick i know. Oh well, i will try and tak a nap by the pool later today. :-)

**shortstuff** · 06-07-2003, 04:43 PM

All right a quick little note today. Am feeling kinda in a funk, not happy not sad not mad, but all of the above and trying to study for finals at the same time while it is 90 degrees outside and i would so much rather be out there. But today in about an hour I will be hitting HIIT, not really excited about it but it must be done.

**shortstuff** · 06-07-2003, 05:12 PM

Ok I think i am going to now a bit more work but also will hold me way more accuntable for things that get put in my mouth LOL, put everything i eat on here also, not just what i should be doing. So here is yesterday:

7:30am-
1/2c oats
8 egg whites
1 tsp flax

10:30am-
can tuna
veggies
1 tsp flax

3pm-
1/2 c oats
4 oz turkey

6pm-
4oz turkey
veggies
1 tsp flax

9pm-
4-5oz chicken
veggies

12amish- (couldn't sleep it was so freaking hot)
2oz turkey

Plus I drank about 8 liters of water as well as probably a liter of crystal light, so i was well hydrated.

**shortstuff** · 06-07-2003, 05:35 PM

Oh and because using splenda to sweeten my tea seems to fuel my sweeth tooth i am completely cutting that out also, so if anyone knows a way to make green tea taste better I would love a suggestion, if anyone reads this.

**sawheet** · 06-07-2003, 05:46 PM

put coffee in it, hehehehe

**shortstuff** · 06-07-2003, 05:51 PM

I need to do something, I HATE TEA!!!!

**sawheet** · 06-07-2003, 07:07 PM

I feel ya babe, I am a coffe man all the way!

**shortstuff** · 06-07-2003, 07:27 PM

I cup of the breakfast blend from starbuck's and a little splenda after a nice EC stack LOL You are definitely ready for the day after that

**shortstuff** · 06-07-2003, 10:46 PM

All righty it is the end of the day and time for me to put in my food for the day.

5:30am-
8 whites
1/2c oats
1 tsp flax

8:30am-
7 whites
veggies
1 tsp flax

12:30pm-
can tuna
veggies
1 tsp flax

3:30pm-
4 oz chicken
veggies
1 tsp flax

6:30pm-
9 whites
1/3c oats

9:30pm-
4oz turkey
veggies
1 tsp flax
a bit of jello to sleep on

I am so pooped right now I could fall asleep sitting at my desk but I still haver so much work to do. Oh I haven't explained this yet but I work two jobs apx. 60 hrs a week and go to school full time as an accounting major. So I train when I can religiously and actually the structured diet and regimine keeps me sane. Less to think about and worry about but one of jobs which is three days a week has me getting there at 6:30am and open the bar/restaurant. Well I am off for the night to study some more for finals and hit the hay.

**shortstuff** · 06-08-2003, 07:31 PM

All righty just got home from my leg workout and my glutes, butt whatever you want to call them are killing me.

Legs:
Laying ham curl
1 warm up @ 40lbs x 12
3x12 @ 50lbs

Stiff legged dead lift (and i need to buy straps i have finally caved as my forearms died before my legs did)
3x12 @ 25 each side

Abductors-
3 x 15 @ 70lbs

Leg extensions-
1 warm up @ 40lbs x 12
3 x 12 @ 50lbs

Free weighted squats-
3 x 12 @ 25lbs each side

Walking lunges w/25lbs each hand-
3 x 10 (length of gym) for each leg

**shortstuff** · 06-08-2003, 10:22 PM

All righty because i doubt i will have time tomorrow to do this considering I have my accounting final and then have to write two two page papers and a 6 page paper, i should do this now.

5:30am-
1/2c oats
8 whites
1 tsp flax

9am-
7 whites
veggies

2pm-
8 whites
1/2c oats

6pm-
4 oz chicken
veggies
1 tsp flax

9pm-
3 oz steak
veggies

Ok i am off to bed now.......

**shortstuff** · 06-10-2003, 06:51 AM

6/9/03 Monday

Not much to say except that i need finals tobe over cause i need a break, my brain is going to pop.

7am-8 whites, 1/2c oats 1 tsp flax
10am-can tuna, lettuce, couple slices cucumber, couple tomato slices, 1 tsp fax
1pm-1/2c oats, 8 whites
5pm-4oz chicken, green beans and brocolli, 1tsp flax
9pm-3oz steak, brocolli and green beans

Chest-
bench press-1x10 @10 side, 3x10 @ 20lbs
incline bench press-1x10 @15lbs, 2x10 @10lbs
incline cable flys-3x10 @15lbs
pec deck-3x10 @ 65lbs, then drop set to bottom

Calves-
Standing raises-3x15 @ 140lbs
seated raises-3x15 @ 70lbs
raise on eg press alternating non stop inside and outside- 3xfailure

Abs-
hanging leg raises-
1x20, 2x15
bicycle crunch-
3x30 countinuous
abmachine-
3x20 @ 50lbs

6am- 45 min cardio, incline treadmill

**shortstuff** · 06-10-2003, 09:14 PM

Ok today is my make shift day off which means HIIT cardio in the eveing only. To me I love these days. Plus I had a six page paper to write which just happens to be on the effect of fast food on expanding waist line of American children. Pretty interesting research and I am never eating fast food again, like I ever did, but just re-enforcing my original thoughts. So I have one more day of finals and I am done so thank goodness.

Food for today:
5:30am- 1/2c oats, 8 whites, 1 tsp flax
9:00am- can tuna, lettuce, 1 tsp flax
12pm- 7 whites, veggies, flax
3pm- 4 oz chicken, green beans and brocolli, 1 tsp flax
6pm- 9 whites, 1/3c oats
9pm- 3 oz steak, green beans, brocolli, mushrooms

**shortstuff** · 06-13-2003, 04:42 PM

Oh man been a couple days hasn't it. Well Wednesday was Back and Thursday was Shoulders and Today is arms. Everything is going well, been hitting diet for over a week now and weighed in on wednesday at 134 lbs and I am only 5'2". So now we have somewhere to go from. I can say after reading some of the other journals I have so much to learn and see and I can not wait because I think I am wanting to see how far I can go with this. I am only 21 so I have a lot to learn and see but plenty of time to see where I can go with this.

Ok diet has been the exact same, seriously no deviations so I will just post my lifts.

Back-
assisted pullups-1x12 @ 10 assist (not sure weight)
3xfauilure @10
one arm dumbell rows-
1x10 @ 37.5
2x10 @ 40lbs
Hammer Hi-Row-
3x12 @ 55lbs
Lat Pull downs to the front-
3xfailure @ 60lbs
Back extensions w/25lb
3x12

Shoulders-
Dumbell Shoulder Press (seated)-
warm up x 10 @ 25lbs
3x10 @ 30lbs
Standing Alternating front raises dumbell-
1x10 @ 17.5 2x 12 @ 15lbs
Standing Side dumbell side raises-
3 x 10 @ 12.5 then dropset to 5's
rear delt cross overs w/cable-
3x10 @ 40lbs
shrugs- front and rear-
3x15 @ 35lbs
hi-rows with long bar-
3x10 @ 40lbs

Wow and did abs this morning after my 45 min on the elliptical and did 45 min both wed and thurs on the elliptical. I did reverse cruches, decline crunches, and rope crunch. Now I am off to wash my car and then hit the gym for some arms.

**shortstuff** · 06-14-2003, 11:08 AM

OK I did arms yesterday and had longst arm workout for only doing seven lifts. People were just in a talking mood. So here was my arm workout have to hurry cause I have to go do my HIIT cardio this morning.

Arms-
Biceps-
seated alternating twisting curls-
warmup @ 15lbs x 10
1 x 10 @ 17.5 2x10 @ 15lbs
standing barbell curls wide grip-
1x10 @ 40lbs 2 x 10 @ 30lbs
standing high cable curls-
3x10 @ 30lbs 1 drop set from 30lbs
drop set cable concentration curls-
starting @ 30lbs

Triceps-
reverse grip pushdowns cable-
warm up @ 50lbs
1x10 @ 70lbs
2x10 @ 60lbs
skull crushers w/dumbell-
3x10 @ 30lbs
rope pushdown-
3x10 @ 50lbs

And after that my arms were toast because I went into the gym with arms hurting from ym back adn shoulder workouts LOL But I persevered and made it through. All righty and off to do my HIIT cardio. :-)

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