Velvet

Ahhhhhhhhh, a new chapter. There's nothing like the feeling of starting something new and fresh.

Where I've Been: Was training since May to compete in our local Figure Competition, but decided that I wasn't willing to sacrifice my health to attain such a low body fat percentage in such a short period of time. Decided to re-evaluate my goals and plan...

Where I am Now: I've decided to map out a more healthy course to my ultimate goal of competing in Figure. I will design a nutrition program (notice I didn't say diet lol) and Fitness plan that will get me to my goal safely! I will concentrate on building more upper body mass and leaning out my legs. I will add whole grains, fruits and milk products back into my meals to achieve a more balanced nutritional profile.

Where I want to Be: I will compete in the Ottawa Championships next May, Figure Division, but most importantly I'll be achieve the best body/mind I can dream!


New Workout Split:

Tuesday - Chest/Triceps
Wednesday - Back/Biceps
Thursday - Legs
Friday - Delts/Abs

I will be going super heavy on the upper body, especially arms and delts to put on some more mass. I will be doing plyometrics and a shit load of lunges (no weights) for legs only once per week. I will do 30 mins of steady state cardio every morning to get the blood flowing and keep up my aerobic fitness.

I will gradually start adding back calories every week until I'm above maintenance..don't want to up them all at once and risk adding body fat. So I will start at 1800 calories with a 40%P 30%C 30%F macro split. On training days, I will eat Protein & Carbs in Meal 1, 3 (Post W/O) and 4 (Post-Post W/O) and Protein & Fat in Meal 2, 5 and 6. On non-training days, I will eat Carbs & Protein in my first 3 meals and Protein & Fats (predominantly EFA's) in my last three meals. I plan on adding an extra 100 calories per week until I hit 2200 calories.

Feel free to critique my plan

ncgirl21

Good Luck Vel!!

http://stephlg.proboards44.com/index.cgi#general

gwcaton

Well Good Morning again

Good luck Velvet

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

Velvet

Good morning again Gary, and Andrea!!!

Thanks for your luck!

P-funk

yeah, contest dieting is far from health....even though you do look good. hehe.

Well, good luck with your knew goals. Contest diet or not you look great.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

Velvet

Thanks sweetie Can you take a look at my plan in my new journal, I'd appreciate your assistance with it!!

P-funk

what plan? workout plan? LOL, I thought this was your new journal

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

Velvet

Nope, I started a fresh one

EDIT: I'm on drugs..ha ha, whoopsie, this IS my new journal...two journals going here, good thing I have carbs back in my diet..my senses will come back soon..hee hee

naturaltan

hmmmm ... welll thought out.
And if you follow your plan and don't compete, you haven't lost anything, only gained!

just kick'in it in the ole Charger

Velvet

Morning NT poo

P-funk

LOL, drugs!! Can I have some?

What plan though...your workout plan? The overal plan? Your plan fo life? LOL

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

naturaltan

morning Miss Velvet

How are we feeling today?

just kick'in it in the ole Charger

shutupntra1n

Hey Velvet

Glad to see your still on the path to competing. You have to do it when you feel ready
It's funny, I have almost an identical split as you and I love it as well as the caloric intake. I pretty much did mine that way to gain mass as well. Good luck with everything.

GoalGetter

Good luck, Velvet! Sounds like a good plan!

Velvet

K, here's my plan for this week

Chest/Triceps

BB Bench
6r x 4s

Incline DB Press
8r x 3s

Cable Crossovers
10r x 3s

Skull Crushers
8r x 3s

Rope Pressdowns
10r x 3s


Back/Biceps

WG Pullup
6r x 4s

T-Bar Row
8r x 3s

One Arm Cable Row (Low Pulley)
10r x 3s

BB Curl
8r x 3s

Incline Hammer Curl
10r x 3s


Delts/Abs

Seated DB Press
6r x 4s

Cuban Press (for my crappy rotators)
8r x 3s

L-Laterals
10r x 3s


Decline Weighted Crunches
8r x 3s

Cable Crunches
10r x 3s



Legs

Walking Lunges
as many as I can x 3s

Jump Squats
20r x 3s

Clock Lunges
5 sets (0 RI)

Sumo Squats (no weight)
30 x 3s

Velvet

Morning pookey bunny!

Velvet

Thanks buddy! Nice pics in your sig...looking good

Velvet

Thanks hon! Holy crap, just saw your before pics

YOU ROCK!!! WAY TO GO!!!! You've come soooooooo far, you must be so proud!! One day I'll post my before pics...be prepared to barf lol

Velvet

My Training Day Menu:

5L water

Meal #1

3/4c Egg Whites
2/3c Shredded Wheat
1/2c Thawed Strawberries
1/4c Skim Milk

Meal #2
30g Protein (powder)
1 oz Nuts

Meal #3 (post workout)
30g Protein
3/4c Oats

Meal #4 (post post workout)
3.5oz Chicken Breast
1/2c Basmati Brown Rice
1/2c Unsweetened Applesauce (with Splenda and cinny of course)

Meal #5
5oz Shrimp
2 tsp Olive Oil
1 oz Cheese
Veggies

Meal #6
1/2c Cottage Cheese
1 oz Nuts

Macros:

1810 Calories
185.5g Protein (40%)
135g Carbs (30%)
60.5g Fat (30%)

Jill

Yummy, I see FOOD on the menu, lots of it!

Im glad you listened to your body about competiting. Even those of us who DONT compete see / hear what is can do to the body. You dont want to loose hard earned muscle do ya?? And 1200 cals a day and crazy training IS hard. Mentally AND physically.

Following your was the right thing to do

I will still be keeping an eye on you just for the record.

Good luck sweet cheeks!

Velvet

Aw, thanks so much Jilly, that's so nice to hear...ya, I'm excited about my nuts, cheese, fruits and cereals again...wahooo, doesn't take much to make me happy hee hee

naturaltan

just kick'in it in the ole Charger

Sapphire

Velvet Eyes!!!

Sapphire
"Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO
http://www.ironmagazineforums.com/at...chmentid=17570
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Velvet

ha ha, morning Sapphy! Actually, good afternoon here in Kingston

Velvet

Non-Training Days Menu

Meal #1 3/4c Oats
1/2c Egg Whites
2 tb SF Syrup


Meal #2 3/4c Berries
3/4c Cottage Cheese
1/3c Fibre 1

Meal #3 2oz WW Roll
3.5oz Albacore Tuna
1 tb LF Mayo
3/4c Applesauce

Meal #4 3.5oz Chicken
1 oz Cheese
1/2 oz Nuts

Meal #5 3 oz Chicken
1.5 oz Cheese
Veggies

Meal #6 30g Protein
1/4c Egg Whites
1/8c Flax Seed
2 tb SF Syrup
5 Fish Caps


Cals 1831
Protein 186 41%
Carbs 139 30%
Fat 58.5 29%

P-funk

It is okay. How long do you plan on doing this routine for? What is with leg day? No squats? No deadlifts? But ploymetrics? And why is everything bodyweight? No weight bearing exercises?

http://pwtraining.blogspot.com/.....come and see what is on my mi