w8lifter

OMG!!! SOMEONE NEEDS TO GET HERE RIGHT NOW AND TIE ME DOWN AND KEEP ME OUTTA THE KITCHEN!!!! I JUST ATE A CHOCOLATE COOKIE

CLPgold

How come biatch isn't tieing you down???

7 weeks and 1 day w8. Is that enough incentive?

Think of the poor kids!!! That's one less cookie they'll get to enjoy and feed their young growing bodies with thanks to their mother!!!

Am I helping?

A chic on the move.

w8lifter

Friday, Feb 15.

1. Smith Machine, slight incline: 60/8, 80/4, 80/3, 80/3, 70/8....120 sec RI

2a. Behind neck Press: bar/8, bar/8, bar/8....60 sec RI

2b. EZ curl: 45/8, 45/8, 45/8....60 sec RI

3a. Flat DB Press: 20/12, 20/10, 20/10.....0 sec RI

3b. Flat flyes: 15/6, 15/6, 12/6....120 sec RI

4a. Standing DB Hammer curl: 15/9, 15/8, 15/7.....30 sec RI

4b. Side Laterals: 10/8, 10/8, 10/7.....30 sec RI


25 minutes high intensity interval training on elliptical....1:2 work:rest ratio.

w8lifter

Okay dammit!!!!!! I'm posting my diet here so everyone can yell at me if I cheat!!!

Saturday, Feb 16

Meal 1....9 am

2 cups coffee w/ tbsp light cream
1/3 cup oats w/ tbsp sugar free maple syrup
4 egg whites

1 calcium, 1 vit C (500 mg), 1 multi vit/min, 1 vit-B complex.

Meal 2......10:30 am

Tuna/Pasta (kamut) casserole...bout 1 cup
1/4 c 1% cottage cheese

Meal 3.....12:30 pm

Chocolate Protein Shake mixed w/ water
1 tbsp Omega Oil Blend
1/4 c cottage cheese

Meal 4....2:30

3 egg whites
1 cup coleslaw
5 almonds
1/2 tbsp p/b

Meal 5.....6:30 pm (post cardio)

Can of tuna, stirfried in ff spray w/ 10 mushrooms, 1 small carrot & 1 stalk celery.
1 cup green tea, decaffienated

Meal 6....9:00 pm

1 tbsp natty P/B mixed w/ 3/4 scoop chocolate protein
cal/mag

Meal 7....10 pm

1/2 cup cottage cheese
10 almonds

Total Water - 3.5 litres

TOTALS: 1518 cals, 172 pro, 97 carb (16 fibre), 50 fat


Did 45 minutes cardio...elliptical + stretching

Worked on my routine for about 2 hrs today.

CLPgold

Awesome

Exactly 7 weeks to go....

I am so pumped and excited. How bout you?

Gonna go to TO at the end of April too? That would be gr-r-reat!!!

A chic on the move.

w8lifter

Yeah, I'm getting pumped I was watching all my fitness videos today, including the musclemania....I really liked your routine

Still haven't decided about the end of april...that's the fitness model eh? I guess it depends on if I can afford it

Tank316

i know its awhile before you compete,but good luck and kick some BOOTY

P/RR/Sh Warrior.
Epic's new man beast.

w8lifter

Thanks Tank

w8lifter

Sun Feb 17

Meal 1....8 am

2 cups coffee w/ light cream
6 egg whites
1 yolk
1 tbsp ketchup
5 almonds

Meal 2......10 am

1/4 c cottage cheese mixed w/
2 tbsp ls yogurt
5 almonds

Meal 3.....12 pm

can tuna
1/2 tbsp olive oil

Meal 4.....2 pm

Chocolate protein mixed w/ water &
1 tbsp Omega Oil Blend

Meal 5......4:30 pm

Chocolate protein mixed w/ water
1/3 cup oats
1 tbsp sugar-free maple syrup

Meal 6......6:30 pm

2 Homemade Chocolate Almond muffins
1 plain rice cake w/ 1/2 tbsp peanut butter

Meal 7.....8:30

4 oz turkey breast
1 sliced cucumber


Total Water = 1.5 litres

craig777

Go W8 Go, You go girl.

w8lifter

Geez, I have been so busy the last two days dialing in on my diet/training for this comp.

I'm getting some great help from Dr.Pain at ABC.

My diet is going to change....high fat, low carb....so's my leg training

Will update when it gets all ironed out

Dr. Pain

Looks good, I would add some sets in the 18-25 range, possibly "down sets" (last set of an exercise at a slightly lighter weight), for Golgi response, and don't forget 50-100 reps sets for shocking!

FC

w8lifter

Okay, I've got my diet in order, for the most part. Still working on training....we're having a slight disagreement on the legs, lol

Gotta hit 6 litres of water a day, bi-weekly carb-up. This is my second day on this diet, third day low carbs.

Feb. 20

Meal 1, 7:30 am

2 coffee w/ 2 tbsp heavy cream
6 egg whites
1 yolk

1 Multi, b-complex, cal/mag, Vit C (500mg), 5 gm Glutamine

Meal 2, 10:30 am

Can tuna
1 tbsp reg. mayo
chopped green onion & celery

Meal 3, Post w/o, 1:00

1.25 scoops protein w/ water
4 strawberries
2 tbsp cream

Mixed salad w/ spinach, brocoli, celery, mushrooms, chopped onions...about 2 cups....just made a big salad & mixed it w/ 3 tbsp oil & vinegar so I don't know how much that is per serving??

1 tsp glut, cal/mag, vit C (500 mg)

Meal 4, 5:00 pm

Damn, got stuck at the hospital, I was starving by the time I got home!

1 can tuna mixed w/ 1 tbsp olive oil
'bout 2 cups of salad that I made earlier
1 oz chicken
1 cup green tea

Meal 5, 8 pm

3 oz steak
1 whole egg
rest of salad..about a cup
handful of green beans

Meal 6, 10 pm

1.25 Protein serving (didn't get around to cooking chicken
1 tsp Omega Oil Blend
1 tbsp p/b.....want more!

Total Water - 5.5 litres

TOTALS - 1679 cals, 83 fat, 36 carbs (10 fibre), Protein 193

*****Doesn't include the 3 tbsp of oil & vinegar though....I can not find a breakdown for this!

w8lifter

Wednesday, Feb 20

1. Leg Extensions: 45/10+30/5, 30/15, 30/15...60 sec RI....at this point it went downhill

2a. back squats, legs wider than normal: 70/10, 75/10, 75/8, 75/8.....0 sec RI

2b. Leg Press: one *&^%** plate a side/12, 10, 10, 10 .....120 sec RI

3a. DB SLDL: 30/12, 35/12, 35/12....could've gone on forever but didn't want to....0 sec RI

3b. Decline Harrop Curl, slow eccentric: 6, 6, 5....0 sec RI

3c. Lying leg curl: 30/10, 30/8, 25/8, toes out on first set, toes in on others....120 sec RI

Okay...this is where the 70 fuking reps of extensions were to come in......1 set of extensions & curls...15/15...you'll note it's not even close to 75....

Worst fuking workout I've ever had

CLPgold

Your eating looks awesome! What do you use for counting calories and breaking down macros. I've never done that. I've always estimated and I think I'm pretty close when I do estimate it out. But I try not to.

6weeks and 3 days starting tomorrow. LOL. Yes, I'm counting down every single last day...

I have butterflies in my stomach right now

I just wish I knew what I was up against. I'm happy with my progress, but then again scared s***less about what some of the other girls might look like compared to me.

Oh well, I'll never know til I go. I have to remind myself this is 'supposed to be' an all natural show. There's always a couple suspicious looking chics though.

A chic on the move.

craig777

CLP, my trainer said that they only pull a couple of people out for testing at the all natural contests, so he told me to be prepared that some guys will take steroids anyways and take a chance of not being selected. He said that we can beat them anyways, after seeing the pictures of both of you two I know you can beat anyone. You are both incredibly beautiful ladies.

w8lifter

I use a combination of fitday.com (that's where I write everything down), a food count book & the actual labels on my food...I am very anal about counting, lol.

Diet/training for feb. 21:

Thursday, Feb 21

6 weeks & 2 days out...I'm gonna try and get a progress pic up in the next couple days. Still feel kinda bloated or something, mostly cause of the water I think.

Energy is fine, but I think I need to carb up soon. Picking up some fibre supplement today cause I'm concerned I'm not getting enough.

Meal 1, 7:30

2 cups coffee w/ 2 tbsp cream
6 egg whites
1 yolk

multi, calcium, vit c, b-complex, tsp glut.

Meal 2, 10:30 am

can tuna
1 tbsp mayo
chopped green onion & celery
1/2 tbsp p/b

Meal 3, 2:00 pm, post cardio

1.25 serving Protein w/ water
4 strawberries
2 tbsp cream
2 cups mixed salad w/ oil & vinegar

vit c, tsp glut, cal/mag, fuking nasty fibre supplement...that shiat's nasty, I'd rather swallow (anything) but that stuff

Meal 4, 4:30 pm

3 oz roast beef (I hope I'm allowed beef!!)
1 whole egg
.5 tbsp p/b
salad...the usual, lol

Meal 5, 7:30 pm

1 scoop protein
1 tbsp oil
1 oz chicken

....I gotta stop drinking my food!!!! I was stuck at the dojo though....no veggies either.

Meal 6, 10:00 pm

3 oz roast beef
1.5 oz chicken
1 tbsp mayo
half green pepper


Total Water - 6 litres

TOTALS: 1818 cals, 98 fat , 37 carbs (6 fibre), 190 protein

training

35 minutes, Elliptical, Mod intensity, too sore for intervals.

Dr. Pain

Total Water - 6 litres

TOTALS: 1818 cals, 98 fat , 37 carbs (6 fibre), 190 protein

training

35 minutes, Elliptical, Mod intensity, too sore for intervals.



Very impressive! but how does one eat 1 oz of chicken?

Sore? Sore is good!

FC

w8lifter

Sore is not good when you need to work your splits & flexibility, lol!!

I weigh and measure everything that goes in my mouth

w8lifter

Friday, Feb 22

Woke up this morning feeling lean and tight, it was great! Get to carb up tonight, as per Dr. orders. I can't wait!!! I so want that oatmeal, lol! Took some progress pics this morning...quality/lighting sucks as usual, but it gives an idea anyway.

My tan is fading...should have gone in on Monday, won't get there till tomorrow!

Meal 1, 7:30 am

2 coffee w/ 2 tbsp cream
4 oz chicken

Multi, b-complex, calcium, vit c, tsp glut, fibre supp :throwup:

Meal 2, 10:30 am

6 egg whites
2 yolks
2 cups veggies w/ oil & vinegar

Meal 3, 2:00 pm, Post W/O

1.25 serving protein w/ water
1 tbsp Omega Oil blend
4 strawberries
1/2 cucumber
1 green pepper

vit c, cal/mag, glut & fibre

Meal 4, 5:00 pm

can tuna
1 tbsp mayo
1/2 tbsp olive oil
chopped green onions/celery

Meal 5, 8:00 pm

4 oz roast beast
1 oz chicken
1 whole egg

Meal 6, 10 pm

1 cup old fashioned oats
1/2 banana
tsp cinnamon
6 oz sweet potato
1 tbsp p/b

I wasn't sure I could fit all that in my mouth at one sitting! It was almost too much to handle, but somehow, I stuffed it all down my throat...and swallowed! The oats though...I'm used to the quickies and I gotta say this was nice for a change

TOTAL WATER - 6 litres

totals: 2041 cals, 91 fat, 113 carbs, 187 protein

Training:

I've never really trained like a bb before...it takes some getting used to!!!

1. Smith, slight incline: 60/8, 70/6, 70/6, 70/5, 60/7, 60/7....60 sec RI

2a. CG bench: 40/12, 50/10, 50/8, 40/14.....0 sec RI

2b. EZ Curl: 45/8, 35/10, 35/10.....60 sec RI

3. DB Pullover: 15/14, 20/14, 25/10....60 sec RI...I've only done these once before and it was a long time ago!

4a. Flat DB Press: 25/8, 25/6, 25/6.....0 sec RI

4b. Flyes: 15/6, 12/10, 12/8.....60 sec RI

5. Standing Alternating DB Curl: 15/10, 15/10, 15/8

Might go back later for cardio.

*didn't get to cardio!*

Feb 22, 2002 - front

Feb 22, 2002 - back

Feb 22, 2002 - back

Feb 22, 2002 - front

kuso

God damn it.......I`m gonna have to get myself one of those covers for my keyboard so it`s easier to clean the drool off.

Looking great!!!

I LUV that first one.

craig777

I don't know Kuso, I thought she was looking a little loose and flabby.

Just kidding, looking great w8.

w8lifter

LOL...thanks guys, here's an ab shot from last week:

abs

kuso

w8lifter

lmfao!!!!!

Tank316

wow w8 looking ripped, great job...

P/RR/Sh Warrior.
Epic's new man beast.

ALBOB

Alright, enough is enough, I've held my tongue for as long as I can. If you people don't knock it off with the mutual admiration society I WILL take advantage of this golden opportunity!!!




P.S. Nice butt w8.

Rules? You mean we have RULES for that???

Pitboss