Jstar's Ultimate Body

jstar · 04-27-2004, 01:53 PM

Alright, Alright!!! I will take your advice and add muscle first. Thanks ladies.

How about this:
Same diet
Cardio 4x30
Weights: 4-5 days/week

Back, cardio
Shoulders, cardio
Off - abs (maybe cardio?)
Legs/Bi, cardio
Chest/Tri, cardio
Off
Off

ncgirl21 · 04-27-2004, 01:59 PM

You'll probably want to up your calories on your diet since your going to be building muscle.

Good luck hun!

jstar · 04-27-2004, 03:58 PM

Quote:

Originally posted by ncgirl21
You'll probably want to up your calories on your diet since your going to be building muscle.

Good luck hun!

I am not bulking though, more like a recomposition. So I should eat maintenance cals and make adjustments weekly so I lose fat and gain muscle.

I need to lose about 10-12 lbs fat for the show I estimate. So if I can lose that plus gain 3-4 lbs of muscle in the next 4 months, that would be GREAT!

Right Now:
139.5
BF? 15-16%
Fat: 22 lbs
LBM: 117.5

Goal:
Weight:130-132
Fat: 10-12
LBM: 120

Jill · 04-27-2004, 06:09 PM

Cardio 3X a week, IMO. YOU DONT NEED TO LOSE ANY BF! Silly!

Stacey · 04-27-2004, 09:55 PM

Hey Jstar!! Great pics!!

You have a nice body!!

I'm so proud of you for doing the comp!!

I agree with the girls--work on building muscle so you can kick major booootie at the next show!!!

Burner02 · 04-28-2004, 04:58 AM

^what she said!
Also have a great outlook from the first show! Don't get discouraged, but take that as experience and kick ass the next time!
hey...is that a new camera? (that tag on it)

jstar · 04-28-2004, 07:47 AM

Quote:

Originally posted by Burner02
^what she said!
Also have a great outlook from the first show! Don't get discouraged, but take that as experience and kick ass the next time!
hey...is that a new camera? (that tag on it)

Believe me that is EXACTLY how I feel, thank you

Yep, new camera. And did you notice the tags still on my suit?

I am going to make one of my pics a new avi!

jstar · 04-28-2004, 07:56 AM

FYI

Jodie is sending me her kick-ass workouts tomorrow so when I get them I will redo my training split.

I won't do tons of cardio either - I will figure out the right amount as I go along.
I think the diet is ok for now, but if I am not getting results I will make adjustments.

I can't wait to try the shoulder workouts, they look killer! Lots of exercises I have never done before such as 1/4 raises and upright row push outs...this is gonna rock!

My goal is to get to 8-10% BF.
Last weekend I was prolly 15-16%

Last year at my show I was at 12-13%
Both times I was not lean enough.

Stacey · 04-28-2004, 11:16 AM

YOU ROCK!

I LOVEEEEEEE UPRIGHT ROWS!!! I do them probably TOO much...hahahaha!! Cool!!

jstar · 04-28-2004, 06:03 PM

I do them alot too Stacey. I am constantly trying to find ways to bring up my shoulders....Jodie's program should do the trick!

jstar · 04-28-2004, 06:11 PM

M1
1/2 cup oats
1/4 cup low fat cottage cheese
1 scoop protein
310 35C 28.5P 7.5F

M2
1 cup Fiber One
1/2 cup eggwhites
1 scoop protein
290 45C 31P 4F

M3
4 oz turkey
salad
1 TBL Bals Vinegar
2 tsp Flax Oil
230 7C 23.25P 12F

M4
4 oz sweet potato
veggies
6 oz turkey
354 36C 43P 4.5F

M5
2 scoops protein
1/4 cup eggwhites
270 10C 41P 8F

1454 133C 166.75P 36F

Training:
HS Bench Press
12x40 12x50 8x60 5x60+7x40

Wide Cable PD
12x40 12x50 5x60+4x50 5x60+5x50

Leg Extensions
12x40 8x50 12x50 10x50

HS Shoulder Press
12x40 12x60 9x70 8x70

Incline DB Curls
12x10 12x12 8x15

Tricep Pressdowns
12x50 12x60 12x70

HS Abs
12x10 12x15 12x15

30 min elliptical

jstar · 04-28-2004, 06:14 PM

I woke up this morning with a sever case of food poisoning

Didn't eat much today. actually nothing until 7pm, just some ww toast.

I finally am starting to feel better tomorrow so I will be back to eating and working out (hopefully)!

jstar · 04-28-2004, 06:25 PM

Does anyone know how to make my signature into a countdown? Like Jillie's?

Jill · 04-28-2004, 06:46 PM

I just change it every day!

jstar · 04-29-2004, 10:05 AM

I feel much better today (except the raging headache). My tummy stills feels kinda queasy so I have only been eating ww bread today. I will attempt "real food' tonight. I think I will go to the gym later after work, I feel up to it

jstar · 04-29-2004, 10:10 AM

Quote:

Originally posted by Jill
I just change it every day!

That is what I will do then! I love the idea of adding up the days of eating clean Jilly! It is great to see that number keep going up, isn't it?

I also like counting down the days to my show. It makes me realize hey I only have X number of days...get moving!!!

greekblondechic · 04-29-2004, 10:12 AM

Hey Jstar! nice new sig! I think u and Jilly are gonna make me start my own soon!

jstar · 04-29-2004, 10:41 AM

Greekie - You should do it! It is so motivating!!!

BTW - What did you think of that stuff I sent you?

Stacey · 04-29-2004, 10:58 AM

Hey J! Glad your feeling better!!!

jstar · 04-29-2004, 11:02 AM

Thanks Stacey!

How are you?

ncgirl21 · 04-29-2004, 12:00 PM

Hey girlie!! Hope your having a great day!! Where's this competition at that your doing?

jstar · 04-29-2004, 01:30 PM

Hi NC!!!

I can't wait to get outta here, it's 80 outside. I need to be outside right now!

My next show is in Manhattan on August 14th. It is Fitness America. www.fitnessamerica.com I compete in Ms Bikini though (figure).

Stacey · 04-29-2004, 02:13 PM

Hey Girl!! I am good -thanks!!! Thanks for putting that Fitness america website up there above--I'm checking out that site!!!

ncgirl21 · 04-29-2004, 02:34 PM

Thanks for the link, I'm considering the one in Atlanta Georgia in September. They don't have entry forms yet though??

greekblondechic · 04-29-2004, 05:26 PM

It sounds really exciting jstar, but I doubt myself A LOT. Plus I worry about health and binging issues getting in the way.

Ncgirl, I definately think you can compete, you look about ready to already!

ncgirl21 · 04-30-2004, 01:15 PM

Hey Girlie!! Have a super weekend!

Thanks Viv!!

jstar · 04-30-2004, 02:17 PM

Quote:

Originally posted by greekblondechic
It sounds really exciting jstar, but I doubt myself A LOT. Plus I worry about health and binging issues getting in the way.

Ncgirl, I definately think you can compete, you look about ready to already!

Viv, if you ever want to know more about these shows just let me know. I don't even have my issues 100% under control either and I have done 2 shows. It is a process and believe it or not competing has helped me get betting w/ my eating habits. slowly but surely. I don't think I could push myself hard enough if I was just doing it for myself. With a contest date in sight it really changes your perspective. Even after this past w/e I was feeling really embarrassed about coming in last 2 times in a row. I started to wonder, gee what must the other girls think of me. They must be like she is out of her mind trying to compete looking like that. Well, one girl, who has the perfect body, routine, stage presence, everything told us it took her 7 shows to get to where she is at. She didn't just come out on top from the get-go like most of us had assumed. I was a bit surprised. Then I realized that competitions are really just about proving to OURSELVES that we CAN actually achieve what we believe we cannot do. I know you probably think all these chicks are perfect and it is hard not to compare yourself to others (I had a hard time with that too at first) but it is really about so much more than that. I am in this for one person only and that is me. I have nothing to prove to anyone else.

jstar · 04-30-2004, 02:30 PM

*I still was dizzy and woozy all day from being sick yesterday. I felt like I was driving drunk coming home from work yesterday

*

During the day I still stuck to ww bread.. I had 5 slices all day:

450 85C 20P 5F

Then I attempted "real food"

Preworkout:
1 cup oats
1/4 ew
1 scoop protein
450 59C 34P 10F

*Wishing I hadn't eaten that

PWO:
3 ww bread
270 51C 12P 3F

2 mini ww pitas
1 ff yogurt
240 48C 11P 0F

1410 243C 77P 18F

Workout: Shoulders (Jodie's Routine

One Arm DB Press ss w/ 10x12 10x15 10x15 10x15
*1/4 Lateral Raise 4 sets 15x10
**Regular Lateral Raises 10x5 10x8 10x8
***Smith Front Presses 10x20 15x15 15x10 15x10
Inverted Lateral Raises 3 sets 10x5
Candlestick Front Raises 12x3 12x5 12x5
Full Range Laterals: 10x3

*couldn't get to 20 reps but I didn't want to lower the weight!
**S/B Full Range...I was in a daze!
***I assumed that this is what "Front Presses" were

Comments:
I was still lightheaded, probably shouldn't have worked out but I did. My weights sucked but my shoulders were pumped up afterwards

I bought 4 packages of turkey breast strips (like for stir fry) today. They were buy one get one free, woohoo!!!! I am making them tomorrow

04-27-2004, 01:53 PM	#31
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Alright, Alright!!! I will take your advice and add muscle first. Thanks ladies. How about this: Same diet Cardio 4x30 Weights: 4-5 days/week Back, cardio Shoulders, cardio Off - abs (maybe cardio?) Legs/Bi, cardio Chest/Tri, cardio Off Off

04-27-2004, 01:59 PM	#32
ncgirl21 Registered User Join Date: Dec 2003 Location: North Carolina Posts: 2,135	You'll probably want to up your calories on your diet since your going to be building muscle. Good luck hun!
	http://stephlg.proboards44.com/index.cgi#general

04-27-2004, 09:55 PM	#35
Stacey Registered User Join Date: Mar 2002 Location: Cypress, Texas Posts: 10,585 Photos: 23	Hey Jstar!! Great pics!! You have a nice body!! I'm so proud of you for doing the comp!! I agree with the girls--work on building muscle so you can kick major booootie at the next show!!!
	I Believe in the Impossible!!!

04-28-2004, 04:58 AM	#36
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,285	^what she said! Also have a great outlook from the first show! Don't get discouraged, but take that as experience and kick ass the next time! hey...is that a new camera? (that tag on it)
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

04-28-2004, 11:16 AM	#39
Stacey Registered User Join Date: Mar 2002 Location: Cypress, Texas Posts: 10,585 Photos: 23	YOU ROCK! I LOVEEEEEEE UPRIGHT ROWS!!! I do them probably TOO much...hahahaha!! Cool!!
	I Believe in the Impossible!!!

04-27-2004, 06:09 PM	#34
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Cardio 3X a week, IMO. YOU DONT NEED TO LOSE ANY BF! Silly!

04-28-2004, 07:56 AM	#38
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	FYI Jodie is sending me her kick-ass workouts tomorrow so when I get them I will redo my training split. I won't do tons of cardio either - I will figure out the right amount as I go along. I think the diet is ok for now, but if I am not getting results I will make adjustments. I can't wait to try the shoulder workouts, they look killer! Lots of exercises I have never done before such as 1/4 raises and upright row push outs...this is gonna rock! My goal is to get to 8-10% BF. Last weekend I was prolly 15-16% Last year at my show I was at 12-13% Both times I was not lean enough.

04-28-2004, 06:03 PM	#40
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	I do them alot too Stacey. I am constantly trying to find ways to bring up my shoulders....Jodie's program should do the trick!

04-28-2004, 06:11 PM	#41
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	Tues 4/27 M1 1/2 cup oats 1/4 cup low fat cottage cheese 1 scoop protein 310 35C 28.5P 7.5F M2 1 cup Fiber One 1/2 cup eggwhites 1 scoop protein 290 45C 31P 4F M3 4 oz turkey salad 1 TBL Bals Vinegar 2 tsp Flax Oil 230 7C 23.25P 12F M4 4 oz sweet potato veggies 6 oz turkey 354 36C 43P 4.5F M5 2 scoops protein 1/4 cup eggwhites 270 10C 41P 8F 1454 133C 166.75P 36F Training: HS Bench Press 12x40 12x50 8x60 5x60+7x40 Wide Cable PD 12x40 12x50 5x60+4x50 5x60+5x50 Leg Extensions 12x40 8x50 12x50 10x50 HS Shoulder Press 12x40 12x60 9x70 8x70 Incline DB Curls 12x10 12x12 8x15 Tricep Pressdowns 12x50 12x60 12x70 HS Abs 12x10 12x15 12x15 30 min elliptical Last edited by jstar : 04-28-2004 at 06:24 PM.

04-28-2004, 06:14 PM	#42
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	4/28 I woke up this morning with a sever case of food poisoning Didn't eat much today. actually nothing until 7pm, just some ww toast. I finally am starting to feel better tomorrow so I will be back to eating and working out (hopefully)!
	"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

04-28-2004, 06:25 PM	#43
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	Does anyone know how to make my signature into a countdown? Like Jillie's?
	"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

04-28-2004, 06:46 PM	#44
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	I just change it every day!

04-29-2004, 10:05 AM	#45
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	4/29 I feel much better today (except the raging headache). My tummy stills feels kinda queasy so I have only been eating ww bread today. I will attempt "real food' tonight. I think I will go to the gym later after work, I feel up to it
	"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

04-29-2004, 10:12 AM	#47
greekblondechic I'm special :) Join Date: Dec 2003 Location: NJ Posts: 7,792	Hey Jstar! nice new sig! I think u and Jilly are gonna make me start my own soon!

04-29-2004, 10:41 AM	#48
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	Greekie - You should do it! It is so motivating!!! BTW - What did you think of that stuff I sent you?
	"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

04-29-2004, 10:58 AM	#49
Stacey Registered User Join Date: Mar 2002 Location: Cypress, Texas Posts: 10,585 Photos: 23	Hey J! Glad your feeling better!!!
	I Believe in the Impossible!!!

04-29-2004, 11:02 AM	#50
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	Thanks Stacey! How are you?
	"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

04-29-2004, 12:00 PM	#51
ncgirl21 Registered User Join Date: Dec 2003 Location: North Carolina Posts: 2,135	Hey girlie!! Hope your having a great day!! Where's this competition at that your doing?
	http://stephlg.proboards44.com/index.cgi#general

04-29-2004, 01:30 PM	#52
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	Hi NC!!! I can't wait to get outta here, it's 80 outside. I need to be outside right now! My next show is in Manhattan on August 14th. It is Fitness America. www.fitnessamerica.com I compete in Ms Bikini though (figure).
	"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

04-29-2004, 02:13 PM	#53
Stacey Registered User Join Date: Mar 2002 Location: Cypress, Texas Posts: 10,585 Photos: 23	Hey Girl!! I am good -thanks!!! Thanks for putting that Fitness america website up there above--I'm checking out that site!!!
	I Believe in the Impossible!!!

04-29-2004, 02:34 PM	#54
ncgirl21 Registered User Join Date: Dec 2003 Location: North Carolina Posts: 2,135	Thanks for the link, I'm considering the one in Atlanta Georgia in September. They don't have entry forms yet though??
	http://stephlg.proboards44.com/index.cgi#general

04-29-2004, 05:26 PM	#55
greekblondechic I'm special :) Join Date: Dec 2003 Location: NJ Posts: 7,792	It sounds really exciting jstar, but I doubt myself A LOT. Plus I worry about health and binging issues getting in the way. Ncgirl, I definately think you can compete, you look about ready to already!

04-30-2004, 01:15 PM	#56
ncgirl21 Registered User Join Date: Dec 2003 Location: North Carolina Posts: 2,135	Hey Girlie!! Have a super weekend! Thanks Viv!!
	http://stephlg.proboards44.com/index.cgi#general

04-30-2004, 02:30 PM	#58
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	4/29 I still was dizzy and woozy all day from being sick yesterday. I felt like I was driving drunk coming home from work yesterday During the day I still stuck to ww bread.. I had 5 slices all day: 450 85C 20P 5F Then I attempted "real food" Preworkout: 1 cup oats 1/4 ew 1 scoop protein 450 59C 34P 10F Wishing I hadn't eaten that PWO: 3 ww bread 270 51C 12P 3F 2 mini ww pitas 1 ff yogurt 240 48C 11P 0F 1410 243C 77P 18F Workout: Shoulders (Jodie's Routine One Arm DB Press ss w/ 10x12 10x15 10x15 10x15 1/4 Lateral Raise 4 sets 15x10 Regular Lateral Raises 10x5 10x8 10x8 Smith Front Presses 10x20 15x15 15x10 15x10 Inverted Lateral Raises 3 sets 10x5 Candlestick Front Raises 12x3 12x5 12x5 Full Range Laterals: 10x3 couldn't get to 20 reps but I didn't want to lower the weight! S/B Full Range...I was in a daze! I assumed that this is what "Front Presses" were Comments: I was still lightheaded, probably shouldn't have worked out but I did. My weights sucked but my shoulders were pumped up afterwards I bought 4 packages of turkey breast strips (like for stir fry) today. They were buy one get one free, woohoo!!!! I am making them tomorrow Last edited by jstar : 05-01-2004 at 09:05 AM.*
	"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan