GoalGetter

The IM Competition (IronMagazine Competition...who wants in?)

I'm just gonna start posting my workouts and food here, and I guess "She's a Real Goal-Getter..." is officially just my whoring thread (Hi Rock!). Hahahaha!

Start Date: Monday November 1st
End Date: First Week of March (specific date?)

Starting Stats:

Weight: 100lbs
Height: 4'11"
BF: 11%

Goals:

Maintain low body fat, though not lower than 10% by March.
Increase muscle size, definition and create separation.
Firm up my ass some more.
Stabilize my calories, and stop freaking out about eating higher cals.

Plan:

- 1200-1300 cals a day, 50/30/20, or 40/40/20, depending on what I see going on with my body the first few weeks (i'm increasing my carbs slowly).

- Cardio 25 minutes 5 days a week, 45-mins on Saturdays

- Weight training 4 days week (M/Th: Legs and Shoulders, Tu/Fri: Chest/Back/Arms), Med weight, high reps, short rest periods, with a goal of keeping high-intensity, and attempting to go to failure whenever possible.

- Abs every day, lighter abwork on weight days, heavier ab work on cardio-only days.

- 1 cheat meal a week, like Velvet.

- Before pics (12-week front and back shots in my gallery)

- I am not going to weigh or measure myself. Just goign to go by what I (and you all) see. I don't have numbers in mind for my goals, just aesthetic goals at this point.

- Water intake - 5-6L a day

GoalGetter

Legs

Smith Machine Squats

1 x 45lb (25lb bar + 2 10lb plates) x 10 (warm up)
2 x 65lb x 15
2 x 95lb x 15 <--- struggled on the last set but pushed through

Leg Press

4 x 180lb x 15

SLDL

2 x 50lb x 20
2 x 60lb x 15 < ---- if i can do 20 reps it's time to go heavier

Leg Extension

2 x 65lb x 15

Seated Leg Curls

2 x 75lb x 15

Shoulders

DB Shoulder Press

4 x 15lbDB's x 15/12/12/10

Lat. Side Raises

4 x 8lb x 15/12/12/10

Front Raises

4 x 8lb 15/12/10/10

Cardio

Stairmaster, Level 20, Fatburner Plus Intervals, 25 minutes <---- KICKED ASS, high-energy.

GoalGetter

Meal #1 Preworkout 4:30 AM

1 cup of eggbeaters
1/2 cup of oats
1 fish oil

Meal #2 Post-workout 7:30 AM

3 oz. Tilapia
1 cup broccoli
1 apple

Meal #3 10:30 AM

3 oz. Tilapia
1 cup broccoli
1/4 cup pearled barley

Meal #4 1:30 PM

1 scoop protein powder
1/3 cup oats

Meal #5 4:30 PM

3 oz. Tilapia
1 cup broccoli
1/4 cup pearled barley

Meal #6 8:00 PM

3 oz. salmon with olive oil, garlic and lemon juice
1 cup sweet red and yellow peppers
2 slices of eggplant

Meal #7 10:30 PM

1 oz. chicken
2 fish oil caps

Total Calories: 1195
Fat 21g (17%)
Carb 120 (33%)
Prot 138 (50%)

Jeanie

What is SLDL? BTW

Current weight 130.4
Goal weight 125 11 bf%
Overall Goal is to be the best I can be and feel good

http://www.ironmagazineforums.com/ga...ent_BF-med.jpg

GoalGetter

Chest/Back

Superset 1

Bench Press 4 x 65lb x 15/12/12/10
Bent Over Rows 4 x 40lb x 20 <--- 50lb ez bar was missing, made up for in reps (should I even do that? does it make a difference

Superset 2

Nat. Incline 3 x 45lb x 15
Wide Grip Pulldow 2 x 60lb x 15/1 x 65lb x 13 <--- failure

Superset 3

Nat. Chest Flies 3 x 45lb x 15
Cable Seated Row 3 x 60lb x 15/15/13

Bicep/Tricep

Hammer Curls 3 x 15lb x 15/12/12
Cable Pushdowns 3 x 60lb x 15/15/13
Reverse Grip Cable Pushdowns 3 x 30lb x 15
Regular Dumbell Curls 3 x 15lb x 15/13/12

Cardio

Stairmaster, Fat Burner Plus (Intervals), Level 20, 25 minutes. <--- more energy than yesterday, I guess because my legs weren't fatigued today since I didn't work out legs.

-----------

I had to change the order/circuit training stuff around a bit because of the availability of equipment (or lack thereof) if I go through one of my giant supersets. People take over stations while I step away, so I grouped them into super sets, so i could easily work in with one person or another, or keep my dumbells or bar near wherever I was doing a Nat. exercise.

Overall, I felt really good. I wish I'd had someone to spot me for bench so I could go a little heavier, but 4 sets at 65lb on my own was great, regardless. I'm too shy to ask people for help. That, and I don't want any of the guys to think that means I want them to talk to me while I work out. I just need a spot.

GoalGetter

Stiff/Straight-Legged Dead Lifts.

By the way, can someone tell me what the main difference between SLDL and Romanian Deadlifts are? Should I do RDLs instead?

GoalGetter

And what is the official END DATE for this thing anyway? First week of march but when? That Monday, or that Friday?

Luke9583

100lbs of pure sexiness

New goal for 2005, 190lbs @ 7% bf

"She Blew my nose, and then she blew my mind"

GoalGetter

Meal #1 Pre-workout 4:45 AM

3/4 cup oats
1 cup Egg Beaters

Meal #2 Post-Workout 7:30 AM

1 apple
3 oz. Tilapia

Meal #3 11:00 AM

3 oz. Tilapia
1/4 cup pearled barley
1 cup broccoli

Meal #4 2:30 PM

3 oz. Chicken
1/4 cup pearled barley
1 cup broccoli

Meal #5 6:00 PM

3 oz. Salmon, w/ lemon juice, olive oil, garlic
1 cup of sweet red peppers
1 cup of sweet yellow peppers
2 slices of eggplant

Meal #6 9:00 PM

1 serving of FF Cottage Cheese
1 tbsp peanut butter
1 tbsp sugarfree chocolate syrup (thanks for the tip ladies!)


Total Calories: 1204
Fat: 27g (22%)
Carb: 108g (30%)
Prot: 135g (48%)

Jill

Another comp thread......I want in!!! Can you sign me up??? Ill start a new journal soon.......Im scared to jump on the scale after 4 days of lotsa carbies and sugar!

GoalGetter

Here's the link (IronMagazine Competition...who wants in?). You have until Friday to enter the contest! GOOD LUCK!!! YAYYYYY!

GoalGetter

oh boy... here we go!

(thank you )
----

And still no one has answered my RDL/SLDL question.

Rocco32

I don't know the answer to your question. So sorry I'm going to be monitering for whoring in here though Your going to do awesome Ivy.

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

GoalGetter

yes, please help me keep whoring down to a minimum here. All whoring traffic should be directed to "She's a real... ("She's a real Goal-Getter, that one...")"

I'm trying to be serious here, people. Humor me.

And thanks, Rock, for your vote of confidence!

aggies1ut

Good luck, but isn't that level of bodyfat unreasonable to maintain? Even those that compete, do not maintain that low of a bf % for extended durations. Just a thought.

IainDaniel

Oh and GL and Have fun

Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.

Michael Jordan

GoalGetter

Aggies, I'm at 11% now, and am feeling no ill effects from it. I am also not having a hard time maintaining it (even if I complain about missing chocolate, I really do prefer to eat clean anyway).

When I say I don't want to go lower than 10% I don't mean that 10% is my goal at this point. I'm not going to measure. I'm just trying to go for an aesthetic goal I want to look lean and muscular by the end of this IM competition. Whether I can achieve that at 11, 13 or 10%. However, at the end of the comp i'll measure, just to see where I am. If its ungodly low (which I doubt will happen because I'll be increasing my cals gradually), I'll bring it up. No biggie.

A lot can happen in 18 weeks, so who knows. my entire workout and diet could change throughout the course of this, depending on what I see developing.

GoalGetter

ID: Thanks. I guess i've been doing romanians instead of SLDL's all along! hahahaha!

And thanks for the good luck wishes!

GoalGetter

Meal #1 5:00 AM

1 cup egg beaters
3/4 cup slow-cooked oatmeal with cinnamon, 1 packet of splenda

Meal #2 9:30 AM <--- busy morning! Almost forgot to eat!

3 oz. Tilapia
1 apple

Meal #3 11:45 AM

3 oz. Chicken breast
1/4 cup pearled barley
1 cup of sweet red and yellow peppers <--- trying not to stink up the office with broccoli

Meal #4 2:45 PM

3 oz. Chicken Breast
1/4 cup pearled barley
1 cup broccoli

Meal #5 5:30 PM

3 oz. Tilapia
1 cup broccoli <--- nix this, it fell on the floor of the gym's bathroom when i was trying to eat in a hurry

Meal #6 8:30 PM

3 oz. Chicken breast
1 cup sweet red and yellow peppers

Meal #7 11:00 PM

1/3 cup egg beaters
4 fish oil caps

Total Calories 1160
Fat 18g (15%)
Carbs 95g (29%) <---i may add barley to one more meal
Protein 153 (57%)

Rocco32

Me too I like calling them SLDL better though. And I don't think the BF level you want to be at or are at is bad for you. 3% year round might be bad

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

Jill

Hey-I tried Orbit bubblmint gum-Its the exact gum I chew here except its called Extra

BTW your diet is right on as always chickie

GoalGetter

Hahaha. I just never knew there was a "romanian" dead lift. In fact, before I started training seriously, I just thoguht they were deadlifts. Period. Not Stiff/straight-leg, not romanian. Just deadlifts. And I always bent my knees a bit to protect my lowerback and prevent pulling a muscle or something.

As for the BF... I honestly thoguht when i started all this that 11% would make me look BONY and god-awful. But the truth is, I don't look unhealthy, and I definitely don't feel unhealthy at all. In fact, I can honestly say that I haven't felt better in my life, health-wise! Hahahah 3% - yeah if i am at 3% I better be in a hospital with IV's and friends and family all around me because that must mean I'm farking DYING. hahaha! That or I just ran a marathon (fat chance since I'm not a big fan of distance running!)!

GoalGetter

ORBIT TASTES LIKE EXTRA?? We have extra here, but I never actually noticed the similarities! Must be the fancy packaging that threw me off. but now that i think about it, you may be right!

My diet - coming from you (my favorite calorie sniper! -- and I mean that with love!), that is very reassuring! I know my cals are still a bit low, but I'm working them up.

Rocco32

You definately don't look bony or anything. I think you look great

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

Luke9583

G'morni'n Ivy.

I bought some bubblemint the other day. I liked it liked it 'alot'

New goal for 2005, 190lbs @ 7% bf

"She Blew my nose, and then she blew my mind"

Jill