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Jstar's Precontest Prep Journal
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11-18-2004, 11:35 AM
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#1 |
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Registered User
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Jstar's Precontest Prep Journal
Yes, it is a bit early but I officially started my precontest preparations today. I have set a lot of very big and exciting goals for myself in 2005 so I wanted to get started right away. I have set goals in all areas of my life and I look forward to achieving each and every one of them!
I am still in the process of figuring out which shows I will target next year. Many of the organizations haven't posted their '05 contest schedules yet but when they do I will finalize my plans. I am working with an online coach/trainer who is helping me with my diet and training schedule. I plan to just do what she says and "listen to one person." In the past I have listened to too many conflicting opinions and although I am sure everyone had good suggestions, it got way too complicated and I just ended up  frazzled in the end. So, with all do respect, I want to keep my sanity this time around and just keep it simple and follow her instructions. She has a successful past as a competitor so I know her advice is well thought out and tested. Here we GO!!!!!!!!!!!!!!!!!!!!!  |
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"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan
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11-18-2004, 11:49 AM
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#2 |
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Registered User
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There are several shows in my area (that I know of) in April and May so I will be targeting that time frame for my 1st show of the year. When I know the exact show(s) I am doing I will post the date(s).
 I will post my stats each week:Current Stats:  11/18/04 Weight: 149 Tanita: 33% Waist (smallest):29" Waist (navel): 31" Hips: 39.5" Current Plan: Thu - am cardio, back, pm cardio Fri - Sat - am cardio, legs, pm cardio Sun - am cardio, shoulders, pm cardio Mon - Tues - am cardio, arms, pm cardio Wed - am cardio, chest, pm cardio Cardio sessions will be 30-60 min each. I am only doing this for 1-2 weeks to see how my body responds to double cardio and to get a kickstart on fat loss. My advisor wants to test me to see how fast I lose and she will modify my diet and workouts as the shows get closer. She has all my info, as well as my pics, so she has a good idea of what I look like now. I told her about my current diet (which is the see-food diet!) and how I haven't had a whole day of clean eating in um, a while, like 3-4 weeks! She gave me a diet plan to follow but it is really just to get back to eating clean meals. I will be posting my meals again. YAY. Right now I don't have a particular calorie target, just the goal of clean eating. |
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"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan
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11-18-2004, 11:54 AM
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#3 |
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Registered User
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1 San Tight w/water
60 min elliptical I felt SO GOOD after this M1: 1/3c oats 1/2sc protein, 1 TBL PB M2: 4 oz cooked chicken 1/4c cooked long-grain rice M3: 4.5 oz cooked chicken 1/2c cooked lg brown rice 1c broccoli M4: Protein Shake 1 scoop Ultra Size 1/8c eggbeaters Training: Back BB Bent Rows 4x12 Assisted Chins 4x10 CG Pulldowns 4x12 Seated Cable Row 4x12 Hyperextension 2x12 M5: 3 oz tuna lettuce onion ff raspb. vinegrette Last edited by jstar : 11-19-2004 at 07:12 AM. |
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"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan
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11-19-2004, 06:11 PM
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#6 |
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Friday
TGIF! I am pissed...I was okay all day then my boss had to go and ruin it! I was at my desk and she comes over to ask for my timesheet. I hadn't had a chance to print it out yet or sign it so I did that while she stood in my cubicle waiting. I felt rushed because she was standing there waiting. So I print it out, sign it and give it to her and she goes: "Didn't you come in at 9:30 today?" (I am supposed to start at 9). I said no, but I was about 10 min late (I was). Then she gives me a funny look and goes oh I thought I saw you walking up the hall at 9:30? ....WTF is her problem? Is she trying to call me a liar or something? I said no, I was here at 9:10. Mind you everyone in the office can hear this whole conversation so I felt so belittled and embarrassed. After an uncomfortable pause I said "Do you want me to print out a new timesheet?" and she was like yes. So I did up a new one w/ the 9:15 start time. She made me feel soooo bad and after the fact I remembered that I only took 1/2h for lunch on Tues and Wed which I did not factor into my hours worked. What a bitch! Too bad today we picked Secret Santas and I got her!!! I told my best friend the story and said I wanted to get her a bad gift. Like maybe a book on how to manage for dummies. I had to get that off my chest... back to the program: No weights today. I am off to do cardio. I need to go food shopping this weekend and get a lot of stuff. I have nothing, it sucks. Gotta figure out and make some meals so I have them ready to go next week. And I haven't started Xmas shopping which I am dreading b/c I never know what to buy anyone. I am going to buy myself an omron bodyfat analyzer. They are accurate - then I don't have to wait 2 weeks for someone at my gym to do it. Their method sucks anyways. |
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"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan
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11-19-2004, 06:14 PM
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#7 |
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Friday - Meals
M1: 1/3c oats, 1/2sc pp, 1 TBL PB M2: 4.5 oz chx, 1/4c rice, 1c broc M3: 4 oz chx, 1/4c rice M4: 2sc pp, 1/8c Better N' Eggs cardio - 1 hr elliptical M5 - 1c Better N' Eggs, 1/4c Atkins pancake mix 1140 67c 159p 26f I felt sick about an hour after M5 last night. I think the Atkins stuff is waaaayy past expiration. I will have to chuck it if that is the case! I feel much better today. Off to do my morning cardio in a minute. Last edited by jstar : 11-20-2004 at 08:05 AM. |
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"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan
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11-20-2004, 10:18 AM
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#9 |
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Back to reality
Join Date: Sep 2003
Location: Re-Motivated
Posts: 5,861
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Glad you are back
Good luck sunshine!What comps are you planning on doing??? Figure or bb??? How did you find the online trainer? Who is she? Geeze, this is like 20 question  |
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11-21-2004, 11:46 AM
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#10 | |
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Quote:
I am definitely doing figure. I don't have enough muscle to be competitive in bodybuilding. My results will dictate which shows I will enter. I really want to compete in my first NPC Figure in May (5/8) and that is my #1 target right now. I am fearing that I will diet down and look like an anorexic beanpole but that might just be my mind getting the best of me. I also really want to compete in the Fitness Atlantic (4/30). I competed in that show last spring and it was a blast. I know if I go I will have a great time, and I also want to redeem myself and place hopefully in the top 10. Ok, maybe top 15. I will know for sure when the dates get closer. At least I have an idea of the timeframe in which I need to be ready. |
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"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan
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11-21-2004, 12:02 PM
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#11 |
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Saturday - 11/20
1 San Tight am cardio - 60 min elliptical M1 1/2c Kashi Heart to Heart 1/2c Fiber One 1/4c oats 8 oz apple (shoulda been a small apple) 1/2 TBL PB 1/2c skim milk 1/2 scoop protein powder M2 1 scoop protein powder banana 4 large strawberries 1/4c bran M3 4 slices ezekiel bread 3 oz tuna 3/4c mushrooms chopped pickles chopped celery 1 TBL ff mayo *Legs & Cardio M4 1/2c oats 1/2c pumpkin 1/2c ew 1 scoop protein powder M5 1/2c oats 1/4c pumpkin 1/4c ew 1/4c protein powder 1862 284c 131p 31f *Training: Plié DB Squats 15x12 15x20 15x20 15x20 DB Lunges 12x10 12x10 12x10 12x10 Leg Press 12x70 12x90 12x110 12x115 BB SLDL 12x45 12x65 12x65 10x65 DB Standing Calf Raises 20x25's 20x25's 20x25's 20x25's 60 min walking on treadmill @3.5. Incline 0-9 ...I put on the cardio program and the stupid thing kept increasing the incline every few seconds so I kept putting it back down to zero then it would go up again. So it turned out to be a good workout going up and down. I normally would have gone more intense but I didn't even want to do another hour of cardio since I did an intense hour in the morning. I tricked myself and let myself do an "easy walk" on the treadmill but it turned out to be fairly intense anyways! |
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"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan
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11-21-2004, 12:09 PM
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#12 |
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Registered User
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I slept a lot last night. Woke up at 9:30. I think all the cardio is making me sleepy
 . This morning I intended to wake up and do another hour on the elliptical but I just couldn't. I am still going to the gym today though to do shoulder and 1hr cardio. No double session today.Another thing I forgot to mention about my diet is that it is lower carb except on Wed & Sat...those are my high carb days. I can make substitutions to the diet my trainer gave me as long as it's a protein for a protein, a starcy carb for a starchy carb, etc. and as long as the portions/calories are about the same. I was craving pumpkin last night.  I still am today! OMG Libby's canned pumpkin is so good with oats and cinnamon and splenda. It really does taste like pumpkin pie! I don't feel so bad about not having pumpkin pie on Thanksgiving. |
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"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan
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11-22-2004, 12:05 PM
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#13 |
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Registered User
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Sunday, 11/21
M1 1/3c oats 1/2 sc protein 1 TBL PB M2 1 ezekiel tortilla 3 oz turkey 1/2c black beans 1/4c lf cottage cheese M3 3 oz turkey 1 sl sesame ezekiel bread 1 TBL ff mayo 1/2 cucumber *gym: shoulders & cardio M4 1 sc protein 3 large strawberries 8 baby carrots M5 3 ew 3 oz turkey ketchup 1206 130C 133P 23F Shoulders HS MTS Press: 12x60 10x70 10x70 10x70 DB Arnolds: 12x15 10x15 10x15 10x15 Plate Shrugs: 15x50 15x50 15x50 15x50 DB Laterals: 12x8 12x8 10x8 10x8 Plate Front Raises: 12x10 10x10 Rear Delt Fly Machine: 10x40 12x40 60min elliptical I could barely raise my arms enough to grip the steering wheel on the way home. I love it! |
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"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan
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11-22-2004, 01:57 PM
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#14 |
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Back to reality
Join Date: Sep 2003
Location: Re-Motivated
Posts: 5,861
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Are you doing 50 reps for shrugs?
 That seems like a lot. But, nice shoulder workout Oh, your cals seem a bit low to missy!!! You know what happens, as do I. Too low cals = a possible binge. Be careful please Btw thanks for the pm Im gonna print it off and take a better read when i get home. Im sneakin on! |
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11-22-2004, 03:48 PM
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#15 | |
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Registered User
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Quote:
Thanks for looking out for me with the low calories. I was concerned too so I emailed my trainer and told her I was averaging about 1200 on my lower carb days and 1800-1900 on my higher carb days and she said that sounds about right. I haven't been starving at all tho..prolly due to all the veggies. I am waiting to find out if I am allowed pumpkin...I hope so. I already had some.  |
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"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan
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11-22-2004, 05:09 PM
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#16 |
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Back to reality
Join Date: Sep 2003
Location: Re-Motivated
Posts: 5,861
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Pumpkin should be allowed, I dont see why not
 Its fairly low on the gi rating. |
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11-22-2004, 05:10 PM
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#17 |
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Back to reality
Join Date: Sep 2003
Location: Re-Motivated
Posts: 5,861
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Oh-I love plate shrugs too!!! Glad you are liking them!
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Pumpkin is allowed 
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11-23-2004, 10:22 AM
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#19 |
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Registered User
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I didn't workout last night
 but that is okay. I can rearrange my days. I just hate that I missed b/c I was tired from work. Today I brought my gym bag and I am going to get in 40-45min of cardio at lunch then lift and do more cardio after work. One more day of work then I am off for 4. I can't wait! Oh, and my Omron bf analyzer is coming tomorrow!!!!!!!!!!!!! |
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"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan
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11-23-2004, 10:26 AM
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#20 |
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Registered User
Join Date: Dec 2003
Location: North Carolina
Posts: 2,134
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Hey Girlie!! Everything is looking good in here
 What are your goals? I mean I know your wanting to do a comp, but what weight are you wanting to compete at? Is there any reason why your cutting so early if your comp isn't until April? Your diet looks interesting, how's your energy levels? |
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http://stephlg.proboards44.com/index.cgi#general
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11-23-2004, 05:55 PM
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#21 |
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Registered User
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Hi Andrea
 Thanks for stopping by. I don't have a clue yet what weight I am targeting. I am going to figure that out pretty soon though b/c I ordered a bf tester (Omron) and that thing is pretty accurate with me. I used it before and had my bf% tested with the calipers as well and there was only like a 1% or so difference. Once I know my bf% I can better determine my goal competition weight or weight range. I have a lot of time, you are right, so I will probably be able to drop all the fat I need to and spend some time building muscle. I have an online trainer so I am just following orders. I am a member of global health and fitness and she is one of the experts on so I emailed her and asked her for help and she said ok. My energy levels are okay. On Saturday when I did double cardio I was soooo tired that night. I slept a lot on a couple of days. My body is used to much more carbs. I guess I am adjusting. Like I said before, this plan is only for the first 2 weeks and then I will probably tone down the cardio and lose fat slowly over the next few months. I suck big time at dieting so it is better that I start now that way I don't have to go crazy later when I am close to show time and still struggling to lose fat. egads. How are you doing BTW? All ready for Thanksgiving? I am ready for a 4 day vacation I tell ya! |
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"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan
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11-24-2004, 08:37 AM
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#22 |
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Registered User
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Tuesday:
M1 4 oz grilled potatoes 1/2c eggbeaters 1/2 yolk 1 ew *45 min elliptical M2 3 oz tuna 1 TBL ff mayo celery cucumber M3 1 scoop protein 2 strawberries 1 ff cheese 2 celery stalks M4 2.5 oz tuna 2.5 oz turkey 1 ff cheese ff italian dressing lettuce celery tomato mushroom cucumber slices *Gym - Chest & Tri's M5 6 oz 99% ff ground turkey mushrooms zucchini cheddar sprinkles 1020 86.5c 135.5p 12.2f Training: Incline DB Bench Press 12x20 9x25 7x25 8x25 BB Bench Press: Bar + weight= 12x20 12x30 12x30 12x30 DB Flyes 12x20 12x20 12x20 12x20 Tricep Pressdowns 11x70, 8x60 11x70, 8x60 8x70, 8x60 9x70, 9x60 Lying DB Tricep Extensions 12 each arm x 8 12x8 12x8 12x8 |
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"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan
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11-24-2004, 08:39 AM
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#23 |
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Registered User
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Wednesday:
High Carb Day M1 1/4c oats 1/2c Kashi Heart to Heart 1/3c All Bran Buds 1/2c skim milk 1/4 scoop protein 1/2 TBL PB small apple M2 1/4c pumpkin 1 scoop protein banana M3 5 oz turkey 1c long grain rice TBC... |
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"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan
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11-24-2004, 08:47 AM
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#24 |
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Fit by 40
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Hi JStar
Good luck with your next competition. You have set some great workout and meals plan. I may be looking as well for fitness competition in may 2005, I now we have some in Montreal. And if ever I feel I'm ready in February 2005, I'll jump back into a real cut program.Good luck and you can do it. |
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[b]kim - Fit by 43
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11-24-2004, 08:48 AM
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#25 | |
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Back to reality
Join Date: Sep 2003
Location: Re-Motivated
Posts: 5,861
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Quote:
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11-24-2004, 08:51 AM
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#26 |
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cRaZy!!!
Elite Member
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jstar- just wanting to let you know that you doing a great job with your diet & training!
Good luck girly! by the way, I like your workut split |
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