Jen's 1st precomp journal- 10wksout!

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  1. #1
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    Cool Jen's 1st precomp journal- 10wksout!

    Ok so I decided to finally get my butt in gear and start a journal here as well.
    I am currently 9weeks and 6 days away from my first bodybuilding competition on April 3rd.

    stats-
    -19yrs old
    -5'8
    -weight-will have to do that today. lol
    -bf% - no idea. Ive been told 10-11, even though I think thats absurd but darned if I know how to guesstimate.
    -Ill take measurments later today and post them as well.
    Im following a variation of carb cycling, not exactly to TP's place but very alike.. I have a very experienced and knowledgable person helping me complelty prepare for this, posing, diet, training and the most imporatant factor.. motivation! diet will remain like this until 6 weeks out.

    ok here we go

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    lil past days:


    Jan 23rd

    *no carb day

    meal 1-
    10 egg whites
    1 yolk
    coffee w/1T half&half

    meal 2-
    150g chicken
    1tsp olive oil
    1/4c mushrooms
    2c/ rom lettuce

    ~cardio

    meal 3-
    whey protein(34g)
    5 fish oil caps

    meal 4-
    1 can tuna
    2 tsp olive oil
    1/4c mushrooms
    2c rom lettuce

    meal 5-
    175g chicken
    1T pb
    2c.broccoli
    2c rom lettuce

    meal 6-
    whey protein(casein/egg blend)-34g
    5 fish oil caps

    cardio= 30min cycle

  3. #3
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    Jan 24th
    *high carb day



    meal 1-
    oats(=40g carbs)
    10 egg whites
    1 yolk
    coffee w/1T half&half

    meal 2-
    1can tuna
    1/4c mushrooms/2c broccoli
    2c. rom lettuce
    1 tsp olive oil

    meal 3-
    whey protein-casein/egg blend(35g)
    5 fish oil caps

    meal 4-
    100g sweet potato
    150g chicken

    ~train

    meal 5-
    oats(=60g carbs)
    whey protein-isolate(27g)
    1/4c raspberries

    meal 6-
    2c broccoli
    125g chicken
    2c rom lettuce
    1/4c mushroooms


    training = back/bi's

    -bentover bb rows
    70/10, 70/10 (warmupsets) 90/10, 100/8, 100/7 -dropset 70/8
    -t bar rows (not incl bar weight)
    90/10, 90/9, 90/8 drop 60/8
    -isolateral row
    90/11, 110/9, 110/8
    -standing bb curls
    50/11, 50/10, 60/7
    -incl alt db curls
    20/10, 20/9, 15/12,(20sec rest) 15/10
    -1arm conc curls(allll the way down)
    15/12, 20/8, 25/5 drop 15/9

  4. #4
    Patrick
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    good luck
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
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  5. #5
    Back to reality


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    YAY! So glad you have a journal here now! Just curious, do you think its necessary yo measure veggies?? I never do. Oh, and your carbs are way low on a high carb day-is that simply cause you are competiting? OH. P.S. Good luck too-even though you are already on a roll

  6. #6
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    Jen !

    So glad to see you started a journal here. Much easier on my old eyes than Avant. LOL
    You are an inspiration, thats why I like to read your journal.

    Good luck on your competition I am sure you will do well .

    Gary
    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

  7. #7
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    Jen...your high carb day is a normal carb day for me. No wonder your already so lean at 9 weeks. That'll give you room to play with when it comes to getting a lil closer. I think your on track! Keep it up!

    Psst.....don't stress out over the legs! They will be there when ya nned them.

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    Thanks guys for the wonderful comments!

    Jill, to be honest those are eyeball measurments on the veggies. haha I just eat as many to be full. I really dont count them to exacts at this point. and yes for a high carb day my carbs are a bit lower then TP's plan but this is what I have been given for the comp diet from my coach.. as he sees me pretty much on a daily basis or so and sees how I respond.

    gwcaton, your too sweet. inspiration? gosh darn.. your silly! thanks though.

    JBL, well this is actaully on a bit of a lower side of carbs for me, when I was bulking I was getting in around 220-230g carbs/day to gain.
    hmm I took a pic of my legs at the begining of Januray. I should post that up.. they have a ways to go for sure! but they are coming to say the least. thanks again for the reassurance!

  9. #9
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    Your doing bbing, so you should be fine!
    How much cardio are you doing? I take it that your doing a natural show?

    Post the legs! We wanna see!

  10. #10
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    Originally posted by JLB001
    Your doing bbing, so you should be fine!
    How much cardio are you doing? I take it that your doing a natural show?

    Post the legs! We wanna see!
    well the first show that I am doing is not a natural show sadly. I would have rather done that, a lil more fair on my part eh. but thats ok, we'll have to see what Ive got in me. its not always size that wins but presence... *crossing fingers*
    cardio right now is 2-3 days a week. soon to bump it up.. its going to be one of my ways to tweak, so we're going to add more soon. did I mention I hate cardio? lol

    Ill post my leggies up in my gallery in a few! just for you. haha be easy on them tho. :o

  11. #11
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    I won't make any comments on legs. Mine right now look like tree trunks! Yours will look 200% better than mine right now.

  12. #12
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    Girl...why the hell are you worried about your legs? They look great. You can already see a nice sweep in them and they look to have a nice shape.

    You say anything else negative about them...we will all take a trip up to Canada to kick your butt! And...don't argue with your elders! LOL

  13. #13
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    Originally posted by JLB001
    Girl...why the hell are you worried about your legs? They look great. You can already see a nice sweep in them and they look to have a nice shape.

    You say anything else negative about them...we will all take a trip up to Canada to kick your butt! And...don't argue with your elders! LOL
    ohh lordie are you sure you seen my leg pic? ekkkk !! its............ oh ok. Ill hush. Im just going to take your word on it.. you better be right! er else Im coming to Texas sooner then late spring(coming to visit my sis).
    thanks tho hun, its good to have another opinon, I cant judge things myself sometimes.. Im my worst critic.

    brrr I just got back from the gym and its FREEZING!!!! -30F!!

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    Cool Glad you are posting a journal here, I will be following!

    You will Rock !!

  15. #15
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    aww thanks Daniel!

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    Definitely a journal I MUST follow from a person that knows her body well. I'm interested in seeing the beginnning of this to the day of your competition!

    I love the diet layout in particular! The quantities of your portions should be a great learning lesson to those who never seen it such as the 10 egg whites/1 yolk serving. No one ever believes me but all I have to do is show them your picture on IM.com

    Good Luck, Jen!!!

  17. #17
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    Originally posted by david
    Definitely a journal I MUST follow from a person that knows her body well. I'm interested in seeing the beginnning of this to the day of your competition!

    I love the diet layout in particular! The quantities of your portions should be a great learning lesson to those who never seen it such as the 10 egg whites/1 yolk serving. No one ever believes me but all I have to do is show them your picture on IM.com

    Good Luck, Jen!!!
    why thank you David! all too kind of you to say.
    ..who you telling about all my eggies? I love them.. emmm

  18. #18
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    Wohoo, I'm so glad you started a journal here!! It was about time you know Now we can all be your cheerleaders too


  19. #19
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    Originally posted by atherjen
    why thank you David! all too kind of you to say.
    ..who you telling about all my eggies? I love them.. emmm
    Friend's at the gym and some clients of my own! But your body is a great inspiration to any females that I train. Ooohh good! I have a new female that will be training with me {when I'm not with Debi) and I can show her your pics on IM.com. Great reminder, thank you! I had 8 egg whites/1 yolk and it was hard to eat them all and you had 11.

    I leave you with these words in this post.

    "Inspiration... Ab-spiration.... your body-your abs! What most wish for!"

  20. #20
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    GL Jen.

  21. #21
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    Ty Jenny! I can use all those cheerleaders. just no funky cheers. lol

    David.. that was a very nice ending there!
    Im a tad embarresed. glad that I could serve of some motivation for others.. altho I think your still crazy. hehe

    Thanks Monolith!

  22. #22
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    Jan 25th
    -9 weeks 6 days to go!

    meal 1-
    oats(=35g carbs)
    10 egg whites
    1 yolk

    meal 2-
    whey protein-casein/egg(32g)
    5 fish oil caps
    coffee w/1T half/half

    meal 3-
    1 can tuna
    1/4c mushrooms
    rom lettuce
    1 tsp olive oil

    ~train

    meal 4-
    oats(=35g carbs)
    whey protein-isolate(34g)

    meal 5-
    150g chicken
    1c. broccoli
    few mushrooms
    rom lettuce
    coffee w/1T half&half
    2 fish oil caps

    meal 6- (still to come)
    150g chicken
    2c. broccoli
    few mushrooms
    rom lettuce
    3 fish oil caps



    training = chest/tri's
    -incl db press*
    25/10, 25/10 (warmupsets) 35/11, 35/11, 35/9
    -flat db press
    40/8, 40/7, 35/10
    -incl db flys
    30/12, 3011, 30/9
    -cable crossovers
    30/12, 40/10, 40/9
    -close grip bench
    75/12, 85/9, 85/10
    -bench dips(plate on lap)
    25/12, 25/11, 25/9 dropset --/7
    -v-bar cable pushdowns
    50/11, 50/10, 60/7 dropset 30/9

    *note: I feel incredibly weak on this move now. when I was bulking I was pressing the 45's no prob. its reallyyy frustrates me to see strength go down on that. argh. I know that its likely for my strength to be lagging a bit while seriouisly cutting but its hard on the head!!

  23. #23
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    well. took some measurments as I said I would today.
    Id like to find the ones that I took just after bulking. be interesting to compare.

    weight-139lbs!!! I think the scale was messed up, cant be. well I shouldnt say cant its just that I havent been this low in quite sometime. then again Im at my ultimate time leasnest as well. ahh whatever. best to judge on how Im looking I suppose.

    waist(at bellybutton)-27.5'
    waist(smallestpart)- 26.3'
    hips-32.5'
    booty- 37.4'
    mid thigh-21.1'
    calves-14.1'
    arms(unflexed)-11.75
    " (flexed) -13'
    forearms-10.3'
    chest- 35.9'
    shoulders- 43.5'

  24. #24
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    Yay AJ!! I'm so glad you are doing a journal. You will be getting lots of well deserved cheering from me.

    I snuck a peak at your legs picture - how could you even think for a second that they don't look amazing?? You are too much. We all wish we had your legs! and abs too btw,
    We are what we repeatedly do. Excellence then, is just a habit.
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    I am worth it!

  25. #25
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    Originally posted by hikerchick
    Yay AJ!! I'm so glad you are doing a journal. You will be getting lots of well deserved cheering from me.

    I snuck a peak at your legs picture - how could you even think for a second that they don't look amazing?? You are too much. We all wish we had your legs! and abs too btw,

    ahh thanks hun!! gosh darn.. I dont know what you ladies see in my legs. they are horrible to me.. ahhh more work and time will get them where I want them.. OPPss shhh I better stop complaining, promised JLB
    thanks again tho sweetie, the support means alot to me if I havent said so!!

  26. #26
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    YEAH!! You started a journal!!! I am gonna love to read it! You are DEFINITELY an inspiration to me, a mere mortal...

    Good luck Sweetie!

  27. #27
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    Originally posted by hikerchick
    I snuck a peak at your legs picture - how could you even think for a second that they don't look amazing?? You are too much. We all wish we had your legs! and abs too btw,
    I SECOND THAT!!

  28. #28
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    good gracious.. Im in complete blush right now.. aww you ladies are too sweet!
    Thank you soo much Sapp, your support and motivation keeps me going!

  29. #29
    YM
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    Great diet AJ!!

    I'm a big fan of Meal #1

    meal 1-
    oats(=35g carbs)
    10 egg whites
    1 yolk


    YM
    Do it!

  30. #30
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    thanks YM!
    I lovee eggies!! gosh.. and oatmeal is my comfort food( peanut butter is too) haha
    sadly, today is NO carb day.. so no oats!

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