BritChick's Off-Season Journal

**BritChick** · 08-16-2004, 04:08 PM

Well my plan was to start an online journal with the launch of my own personal website but seeing as I still haven't managed to get that up and running yet I figure this is the perfect place to start one since I seem to be frequenting these boards more and more.

A bit of background...

This year marked my first competitive season in tall figure.
This time last year I was 20lbs overweight and although I was still training, my motivation was pretty much caput... my husband and I enterered a summer shape up contest. I won (he came 3rd

) and I've been on track and setting new goals ever since.

Between April and July of this year I competed four times, I managed to pick up 3 trophies along the way and made it to the Canadian Nationals which was my goal... mission accomplished!

My goal for next year is to place top 6 at Nationals.
My ultimate goal is to earn my pro card in figure... a lofty goal but what the heck!
From the feedback I got this year at Nationals my biggest disadvantage is my height! Pah!

I need to put on some serious mass and fill out to be able to compete with the 5'4" girls (I am 5'10"). I still don't get how a 5'4" person is considered tall?! I am hoping that at next years Nationals they will add a medium tall height class. There were 31 tall figure girls this year and 16 were eliminated in a preliminary round... thankfully I made it through that round and got to compete.

Anyhow, off-season is now here and I am done competing until 2005.
My goals over the next few months are to gain the necessary muscle I need to give the girls at next years Nationals some serious competition so I am training hard and eating and sleeping lots!

I am currently working a six day split... I normally do a three to four day split but am experimenting with training all body parts except chest twice per week allowing 72 hours between training the same muscle groups. I've been doing this for four weeks now and am already noticing some gains. I will have to see how I go with this workout plan overtime to see if I am going to burn out on it, it's pretty intense and I am perpetually sore but in a good way!

Monday:

Chest/Shoulders/Tris

Flys - 10/10/10 - 25/25/25
Smith Machine Incline - Press10/10/6 - 50/50/50
Machine Chest Press - 10/10/10 - 60/70/70
Hammer Strength Shoulder Press - 10/6//10 - 70/70/60
DB Seated Side Lateral Raise - 10/10/10 - 20/20/20
DB Bent Over Rear Delts - 10/10/10 - 25/25/25
French Press - 10/10/10 - 50/50/45
BB Skull Crushers - 8/11/8 - 50/50/50
Kickbacks (Consecutive) - 10/10/10 - 20/20/20

**Twin Peak** · 08-16-2004, 04:45 PM

3 x 10 for every single set seems very static and pre-arranged. Are you training to/for failure; progressively loading weight; or, what is the plan?

Also, it seems like you rely too much on machines. I would suggest focusing more on barbell and/or dumbbell lifts.

How much weight/muscle are hoping to gain, in what amount of time? And what does your diet and supplement regimine look like?

Oh, and good luck to you!

**Jill** · 08-16-2004, 04:46 PM

Good luck with all your goals.

Congtrats on the contest-what contest did you win??? Did you win anything? Have you ever been featured in a magazine before and after? (You look like a girl featured in oxygen, and shape

)

**Paynne** · 08-16-2004, 04:56 PM

This'll be fun to follow. Good luck BG!

**atherjen** · 08-16-2004, 06:21 PM

Awesome! Glad to see that you started a Journal!

Congrads on your accomplishments thus far and best of luck with the upcoming competitions in the future!

**BritChick** · 08-16-2004, 06:32 PM

Hi and thanks to all of you for stopping by and wishing me luck.

Twin Peak - the 3 x 10 indicated is not the 'actual' reps and weights used verbatim... it's the average, I always do 3 sets but the reps and weight will vary slightly from what you see here. I keep a training journal when I train that logs everything 'literally' lifted, I was just too lazy to copy everything out in complete detail.
This online journal I am only using to record outlines and significant weight increases etc. Yes, I always train to failure.
I use a large variety of bb/db and machine exercises as you will see once I have logged the remaining 5 days workouts.
Diet and supplement regimen to follow.

Jill - Haven't taken a 1st place as yet! I have taken a 5th/2nd/3rd and 15th place so far.

Good eye on recognizing me from the mags! I was featured in the Sep 04 Oxygen and also in Apr 04 Fitness Rx.

**atherjen** · 08-16-2004, 06:34 PM

Exciting to be in those mags!

**BritChick** · 08-16-2004, 07:09 PM

Yeah the magazine coverage was very cool!

Back to the question of diet and supplements.

I average between 2200 and 2500 calories per day during off-season.
About 50/30/20 - protein/carbs/fat.
I have one cheat day per week.

Here's an example of an average days meals:

Meal 1 (Pre-Workout)

Protein Pancake:
1/2 Cup Oatmeal
1/2 Cup Egg Whites
1 Whole Egg
1 Scoop Whey Protein
1/2 Banana
1/2 Cup NF/NS Yoghurt

Meal 2 (Post Workout)
Chicken Breast/Brown Rice

Meal 3
Egg Whites/Oatmeal

Meal 4
Steak/Yam/Green Beans

Meal 5
White Fish/Brown Rice/Broccoli

Meal 6 - Whey Shake

Supplements:

Amino Acids
Creatine
Glutamine
Multi Vitamin
Pro HGH
Tribulus
Vitamin C
Vitamin E
Udo's Oil
Whey
ZMA

Twin Peak I missed answering your earlier question of how much muscle I plan to gain and in what time frame... off-season for me is going to be about 8 months or so, I plan to gain as much muscle as I can... I couldn't possibly gain too much in this time frame to do well at the National level of competition in Canada.

**Jill** · 08-16-2004, 09:56 PM

I knew that was you!!!!! When I saw the article in the recent Oxygen, I knew that was the second time I had seen a similar before/after story with the same person!!!! Then when you said you won the contest I put 2 and 2 together! Great before and afters!

I am a magazine junkie-I dont even ready 1/2 the articles anywase, who knows why I subscribe to them

**Sapphire** · 08-17-2004, 09:21 AM

HI there BritChick!!

Congrats on all your accomplishments!! You look great!!!!!

Good luck packing on the muscle, I am trying too....

How do you get abs like THOSE??

**greekblondechic** · 08-17-2004, 10:08 AM

What a great story!! I love reading about people who have transformed their bodies..it's very motivational! Do you have any before pics you can post?

**BritChick** · 08-17-2004, 12:26 PM

Thanks again ladies for stopping by.

Jill - I am still amazed you recognized me from those articles, my memory for that kinda thing sucks, I would probably be going hmmm... she looks familiar but would never put it all together!

Sapphire - Good luck on your muscle quest!

How did I end up with these abs? Well genetics is definately part of it (thanks Dad

) and of course diet but for me high reps is the ultimate key. I have experimented over the years and that's what works best. I can't do weighted abs, they end up making me look too blocky as I gain muscle in my abdomen quickly. Right now I am doing lower reps than I normally would and just going for maintenance.

greekblondechic - thanks for the feedback on my transformation. All I have on hand for pics is the two magazine articles. I'm sure if I dig deep I can come up with some more before pics... hmmm, not sure if I want to dig that deep!

Okay, so I decided to go back to Mondays workout and edit it so that it reflects 'exactly' what I lifted... I guess if I'm going to journal I may as well make it accurate!

As I mentioned earlier I am trying to gain overall mass this off-season. The particular areas I am wanting to improve though are shoulders and arms, need to bring these areas up; off stage I get told I have great shoulders and big arms, on stage that mass is lost of my tall frame

, my calves need work and my tush needs tightening... darn butt, will I ever be satisfied?!

Tuesday:

Back/Bis/Abs

Wide Grip Pull Down - 10/10/8 - 90/90/90
Narrow Grip Pull Down - 8/8/8 - 100/100/100
T-Bar Row - 10/10/10 - 65/70/70
Single Arm Row - 10/10/10 - 55//55/55
Standing BB Curl - 10/8/6 - 60/60/60
DB Hammer Curls - 10/10/10 - 30/30/30
Concentration Curls - 10/10/10 - 25/25/25
Crunches 50/50 Reverse Crunches 50/50 (Alternating Consecutive)

Meal 1
8 Egg Whites
1/2 Cup Oatmeal
Sugar Twin

Meal 2
5oz Bassa
1/2 Cup Brown Rice

Meal 3
Chicken Breast
1/2 Cup Brown Rice
Cup Peas (mmmm... I love peas!

)

Meal 4
Protein Shake
3 Rice Cakes

Meal 5
Can Tuna
1/2 Cup Brown Rice
Red Pepper
Cup Cucumber

Meal 6
Protein Shake

Additional

4.5 Litres Water
Coffee
6 Piece Gum

Udo's Oil 3 Tsp
Pro HGH

Totals:
Cals 2100
Carbs 158g 28%
Protein 270g 54%
Fat 42g 19%

**Jill** · 08-17-2004, 02:11 PM

1 piece of gum?

I eat that X 20 a day!

**BritChick** · 08-17-2004, 02:39 PM

Originally Posted by Jill

1 piece of gum?

I eat that X 20 a day!

LOL but it was only 10:30am when I wrote that... let's see what it's at at the end of the day. Actually when I was pre-contest my gum chewing got outta control, I was up to about 3 packs per day at one point, talk about aspartame bloating!

**BritChick** · 08-18-2004, 09:08 AM

Wednesday:

Legs

Pah... well so much for leg day! I hate to jam on a workout but I have been so nauseaus the past few days from a new presciption med that I am on and today I just couldn't face it. Training legs usually makes me want to hurl at the best of times and since I am still as sore as heck from Saturdays leg workout I figure pushing it back one day will be okay. Hmmm... it's not good for me mentally though, I feel quite guilty!

Tonight I am supposed to be heading to a gf's bbq, we'll see how I feel later in the day.

10 weeks today until I leave for the Olympia, I am so totally excited!

It's also a good focus for me to be able to drop a few of the 'extra' pounds that I gained on my post National binge. I partied with the food a little longer than I had planned and gained a little more than I had wanted to so now I have 10 weeks to get myself to a happy off-season weight.
No problem.

Next month along with my kids I am going back to school.

I've been thinking about getting my personal trainer certification for years but am now ready to finally persue it, looking forward to it.

**Sapphire** · 08-18-2004, 09:46 AM

Well you do look great!!!

I am not really trying to be as cut as you... just really SUPER fit and tight with a bit more muscle.

AND NO we are never satisfied with our butts!!

**atherjen** · 08-18-2004, 12:10 PM

Both diet and training look great!

one question though- do you normally eat such high amounts of protein? (270g seems a fair amount for your stats).

whats pro HGH? human growth hormone?

**BritChick** · 08-18-2004, 01:43 PM

Hi girls

Sapphire - I am really not all that cut right now that I'm in off-season and I only peak at being that cut for about 24 hours! lol

Atherjen - Yes, I do usually consume about that much protein per day, well between 250g and 275g. The Pro HGH stimulates the production of natural growth hormone in the body. It contains Glycine, Lysine, Arginine, Aspartic acid, Glutamine, Ornithine, Ferulic acid, and Colostrum, that safely promote an increase in production and release of endogenous growth hormone.

**Jill** · 08-18-2004, 03:08 PM

Are you competeting at the Olympia???? Me and my bf are going too!!!(to watch

) I cant wait to shop in Vegas!

Expensive tickets eh?? Are you going to all 3 shows? We are .

**BritChick** · 08-18-2004, 03:12 PM

Originally Posted by Jill

Are you competeting at the Olympia????

Oh how I wish!!!

One day maybe!!!

Yes, I am going to all the shows, I am travelling alone my husband has no interest whatsoever in these contests unless I'm in them! lol

It's going to feel pretty decadent though 5 days to myself!

**Sapphire** · 08-19-2004, 10:55 AM

Originally Posted by BritChick

Hi girls

Sapphire - I am really not all that cut right now that I'm in off-season and I only peak at being that cut for about 24 hours! lol

Atherjen - Yes, I do usually consume about that much protein per day, well between 250g and 275g. The Pro HGH stimulates the production of natural growth hormone in the body. It contains Glycine, Lysine, Arginine, Aspartic acid, Glutamine, Ornithine, Ferulic acid, and Colostrum, that safely promote an increase in production and release of endogenous growth hormone.

Hmmm that Pro HGH sounds interesting? Where do you get it?

**Jill** · 08-19-2004, 11:34 AM

Originally Posted by BritChick

Meal 1
8 Egg Whites
1/2 Cup Oatmeal
Sugar Twin

Meal 2
5oz Bassa
1/2 Cup Brown Rice

Meal 3
Chicken Breast
1/2 Cup Brown Rice
Cup Peas (mmmm... I love peas!

)

Meal 4
Protein Shake
3 Rice Cakes

Meal 5
Can Tuna
1/2 Cup Brown Rice
Red Pepper
Cup Cucumber

Meal 6
Protein Shake

Additional

4.5 Litres Water
Coffee
6 Piece Gum

Udo's Oil 3 Tsp
Pro HGH

Totals:
Cals 2100
Carbs 158g 28%
Protein 270g 54%
Fat 42g 19%

If I posted EVERYTHING I ate, my meals would look like this:
Meal 1: Splenda, gum
Meal 2: Splenda, gum
Meal 3: Splenda, aspertame, gum
Meal 4: More gum
Meal 5: Aspertame, gum

Oh ya, gum BETWEEN all the meals

Just teasing you!

**BritChick** · 08-19-2004, 11:46 AM

Ended up going to the bbq, glad I did, it was fun and there was a ton of great food, so great that I will not be posting my diet for yesterday!!!

Sapphire - The Pro HGH I get through my sponsors, their website is
http://www.perfectnutrition.ca/
if you decide to order some and mention my name and they may waive the shipping and handling fees.

Jill - What's your gum? I'm a Juicy Fruit addict! You know you're chewing too much gum when you start to get striations around your jaw line!

Thursday:

Legs

Smith Machine Squats - 15/15/15 - 90/110/110
Smith Machine Lunges - 15/15/15 - 70/70/70
DB Step Ups - 15/15/15 - 25/25/25 (Gor... I really hate these!)
Smith Machine Wide Plie Squats - 15/15/15 - 90/110/110
Butt Blaster - 15/15/15 - 100/100/100
Leg Extension - 15/15/15 - 100/100/100
Seated Leg Curls - 15/15/15 - 100/100/100
Seated Calf Raises - 15/15/15 - 115/115/115

I don't train with maximum weight or to failure with my legs, except calves, as they are very strong (maximum incline leg press 900lbs

) and they grow like crazy and I am constantly being told to downsize them. I am primarily going for maintenance, definition and tightening up my glutes.

Meal 1
8 Egg Whites
1/2 Cup Oatmeal
Sugar Twin

Meal 2
5oz Bassa
1/2 Cup Brown Rice

Meal 3
MyoForm Iced Frappucino

Meal 4
Chicken Breast
1/2 Cup Brown Rice
1/2 Cup Peas

Meal 5
Chicken Breast
4 Cups Stir Fry Veggies

Meal 6
Perfect Whey
1/2 Cup Oatmeal
2 Tps Sugar Twin

Additional

4.5 Litres Water
Coffee

3 Tsp Udo's Oil
Pro HGH

Totals:
Cals 1980
Carbs 141g 27%
Protein 263g 55%
Fat 39g 18%

And now off to la la land.... very sleepy zzzzzzz, train, eat, sleep, grow, train, eat, sleep, grow....

**Paynne** · 08-19-2004, 12:58 PM

Originally Posted by BritChick

Smith Machine Lunges - 15/15/15 - 70/70/70

How do you do a Smith Machine lunge? Keep your feet stationary?

**BritChick** · 08-19-2004, 01:48 PM

Yep. feet stationary. I do use the smith machine as free weight squats and lunges mess with my knees and low back too much.

**Jill** · 08-19-2004, 02:28 PM

I did leggies too today!!!

I keep my regs high too, between 15-20.

Juicy fruit addict? Is that why its always sold out?? ME TOO!

Im also addicted to trident spicy cinnamon, trident "new" very berry, and trident pink bubble gum. Going to Costco soon to stock up! People think Im weird when I pull out 4 different kinds of gum from my purse.

Did I forget to mention I chew 2 pieces at a time?

Bigger bubbles!

**BritChick** · 08-19-2004, 03:48 PM

Originally Posted by Jill

Did I forget to mention I chew 2 pieces at a time?

Bigger bubbles!

Oh you are a SUCH a novice Jill, only two? I think my record was 7! lol

**atherjen** · 08-19-2004, 04:58 PM

You know you're chewing too much gum when you start to get striations around your jaw line!

WOW 900lb leg press!

now that is mighty impressive!

Im not certain if you mentioned somewhere before, but what are your stats?

**BritChick** · 08-19-2004, 05:15 PM

Atherjen - When I met my husband and we started training together I was leg pressing about 275lbs which at the time I thought was pretty good but he kept telling me, 'your legs will lie to you', so for six months I just went gung ho on heavy leg training just to see what I could acheive in that time... needless to say pressing that and having a bunch of big guys hovering around you saying 'holy f*ck' is quite the ego boost!

Have to admit though I have absolutely NO desire to ever press that much weight again, it was pretty gruelling.

Stats:

Height 5'10"
Weight 155lbs (Off-Season) 140lbs (Contest)

**greekblondechic** · 08-19-2004, 09:33 PM

Me and Jilly follow the same diet

And I always chew at least 2 or 3 pieces at a time, 1 is so tiny!

Thread: BritChick's Off-Season Journal

Thread Tools

Display

BritChick's Off-Season Journal

Similar Threads

Show us your meal, bulking season, cutting season..]]]]

JennyB: New Goals. New Season. New Journal. 2011-2012

2009 NBA Season/Post Season

BritChick's 2005 Contest Prep

Duck Season! Rabbit Season! Red Wings Season!

Posting Permissions