Thread: Jstar's Precontest Prep Journal

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.

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

Yesterday:

Totals:
1005
75c
127p
23f

Good luck jstar!

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.

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.

Originally Posted by BritChick

Good luck jstar!

Thanks Britchick!

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

Originally Posted by Jill

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

Hi Jill! I sent you a PM.

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.

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!

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.

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!

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!

Originally Posted by Jill

Are you doing 50 reps for shrugs?

no silly jilly! 15 reps at 50 lbs. I used 2 plates that were 25 but next time I am going to do the 35's. I like that exercise, thanks for telling me about it!

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.

Pumpkin should be allowed, I dont see why not Its fairly low on the gi rating.

Oh-I love plate shrugs too!!! Glad you are liking them!

Pumpkin is allowed

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!!!!!!!!!!!!!

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?

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!

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

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...

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.

Originally Posted by jstar

1020

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

Thanks Sara. I was just about to check out your journal too.

Jill - I know I know. I need to up the protein to make at least 1200.
Geez reaching the right calorie levels is so much easier when you have carbs to work with!

Kim - Go for it! Are you talking about FAME Canada? That is suppose to be a great show. Lots of girls from here go up there and always have a great time. PM me if you want more info. BTW whereabouts are you from?

jstar- you have any current pictures? How tall are you?

Originally Posted by sara

jstar- you have any current pictures? How tall are you?

Sara, I am 5'8" and I have some recent photos of me in my gallery.

http://www.ironmagazineforums.com/ga...00&ppuser=1900