84 Days To Musclemania - 12 Weeks!!!

[CLPgold]

Sleep: 6 1/2hr. Huggie Bear has a fever and was up whining all night. Poor wittle dude!

5cp. water during the night.

9:45am
1/2cp.1%cottage cheese
1CLPstrawberry/banana muffin
1tsp.flax oil, 4tsp.apple cider vinegar, 1iron, 1multi, 1cal/mag, 1tsp.creatine
5cp.water

5cp.water during w/0.

1:30pm
7oz.pork spareribs
1/2cp.mashes potatoes
1miniCLPstrawberry/banana muffin
5cp.water

3:30pm
1/4cp. lime and black eyed beans
1tsp.Japanese vinagrette
1/4cp.1%cottage cheese
1vitE, 1vitC, 1CoQ10
5cp.water

Peeing far too much today. It sucks.

6:00pm
4hardboiled egg whites
1small apple
4cp.water

8:30pm
5oz.roast beef
1cp.steamed green beans
6cp.water

9:30pm I had to eat I was starving. Plus I was having bad cravings I would have satisfied if I didn't eat what I did.
4oz.skinless turkey
75gm 1%cottage cheese
1tsp.flax oil and yes I mixed it all together and it was yummi!
6cp.water. Yes I know I will be up at least 2x during the night to make pee trips LOL

 

[CLPgold]

Chest

Bench Press
12reps x 4sets x 140lb - gettin' closer to my goal (150lb) one day soon...

Incline DB Flye
12reps x 3sets x 40lb
12reps x 1set x 45lb

Flat DB Flye
12reps x 1set x 40lb
12reps x 1set x 45lb
10reps x 2sets x 45lb

Incline Bench Press
12reps x 4sets x 70lb - concentrating on full ROM

33min. on treadmill. 11min moderate intensity, 15min high intensity

 

[CLPgold]

Life is good. My body's getting back on track again.

Weight: 128lb
Bodyfat: 8.5%

My abs are back and I'm looking lean again. Still weighing heavier than I'd like to right now though. Goal is to be 124lb by Saturday. That leaves 9lb. to drop, and 9 weeks til comp.

 

[lina]

Hey chickie,
That didn't take long at all! 8.5%!!! Ya doin' great! How tall are you? Glad you're back on track! You're doing fantastico!

 

[CLPgold]

Thanks Lina.

I am 5' 5 1/2"

That huge weight gain and bloat was so nasty. My total fault. I should have gradually introduced things back in, but noooooo

Oh well. Next time we'll see if I can practice some self control and intelligience. LOL

 

[nikegurl]

you've got it now! wow. 8.5%!

i'm having a nightmare time trying to get mine measured.
are you getting it done with calipers? how many spots do they measure?

 

[CLPgold]

At my work we've gotten new fitness assessmenet manuals and guidleines. I had 7 sites taken.

Even when I get bigger, I'm not normally gaining bodyfat. Just increasing glycogen stores and fluids, and of course that small increase in LBM after all those grueling hours put into it. I carry a lot of fluid around my upper thighs. It sucks. So the upper half of my legs never really show until the last couple days before and during comps.
That's just the way I am.

Totals Cals: 1416

Fats: 59gm 38%
Carbs: 118gm 27%
Protein: 125gm 35%

I may eat another protein/fat meal before bed. I am kinda hungry.

K new stats cuz I did eat.

Total: 1705
Fats: 70gm 37%
Carbs: 122gm 23%
Protein: 167gm 39%

 

[w8lifter]

Originally posted by CLPgold
Thanks Lina.

I am 5' 5 1/2"

That huge weight gain and bloat was so nasty. My total fault. I should have gradually introduced things back in, but noooooo

Oh well. Next time we'll see if I can practice some self control and intelligience. LOL

K, CLP....you're not the only one I'm glad to know I'm not the only one

 

[CLPgold]

You're definitely not alone there w8. LMAO.

Sleep: 6hr. SUCKS. I feel yucky. My throat is swollen. Oh well, it's leg day.

My chest is sore today.

4cp.water during the night

7:30am
5cooked egg whites, 1yolk
1/4cp.oatmeal and kamut kernels
1/2 pink grapefruit
1tsp.flax oil, 4tsp.apple cider vinegar, 1iron, 1multi, 1cal/mag, 1tsp.creatine
I've got a huge water bottle in oz. now so I can keep better track. It's 28oz and I've had 3 so far this morning, plus another 12. That's what 80oz of water today. Agh.

K, I have the litre water bottle. I'm just about done my 7th so far.

11:00am
2 1/2hardboiled egg whites ( I shared the rest with this cute little girl in the daycare, couldnt' resist)
8strawberries

12:00pm
5oz.roast beef
1/4cp.brown and wild rice
1/4cp.steamed cauliflower, brocoli and carrots
1/4cp.fresh tomatoes

Had some really bad cravings, sooo.....I had my healthy muffins LOL
1:30pm
2CLPstrawberry/banana muffins - about 270cals

4:00pm
3oz.turkey
1/2cp.1%cottage cheese
1tsp.flax oil

Finished my 8th litre of water.

7:00pm
4hardboiled egg whites, 1/2yolk

9:30pm
4oz.turkey
1/2cp.1%cottage cheese
1/2cp.lima and black eyed beans
2tbsp.japanese vinagrette

10 litres of water so far.

 

[Eggs]

Hey CLP, I need a hand in cutting.

I'm around 9 - 9 1/2% bf, but would like to get a bit leaner. What do you do pre-contest to help cut? I was bulking until a few months ago (was around 200lbs then) but have cut down to 175lbs. I need to get more water every day, and am currently doing an E/C/A stack (minus the Ephedrine until for another three weeks).

Your BF is looking good, should be able to knock off 9lbs in 9 weeks no problem. Looking forward to pre-comp pics... um, there are going to be pre-comp pics arent there?

Eggs

 

[CLPgold]

Yes, there will be precontest progress pics. Not for about another 2 weeks though. Can't let you see what I look like right now LOL.

I'm still experimenting with cutting. But for the Apr.27th show, what I did seemed to work. Especially since I hadn't been the greatest with the diet.

Tuesday 4:00pm to Friday 4:00pm no carbs, upped the fats.

Thursday 10:00am started to cut back on water. Drank lots of wine Thursday night LOL

Friday 6:00pm carb up meal- oatmeal, yams, banana, flax oil, natural PB (check a post by w8 on amounts/bodyweight) no water. 8:00pm -Protein and fats only. 10:00pm last meal, 2heaping tbsp.natural PB and a big glass of water.

Saturday nothing til after first show.

 

[CLPgold]

Legs - this was a brutal w/o. I was exhausted and ligtht headed. Woo hoo!!!

Safety Squat - going for slow reps, super heavy
8reps x 1set x 255lb
6reps x 1set x 275lb
5reps x 3sets x 295lb Oh yeah!

Smith Machine Stationary Lunges - slow reps, super heavy
6reps x 1set x 165lb
5reps x 4sets x 185lb

Life Fitness Seated Hamstring Curls - negative reps
12reps x 4sets x 135lb - I was in pain

Life Fitness Leg Extension
12reps x 2sets x 150lb
8reps x 2sets x 150lb negative reps

My legs are gonna be toast again!!!

Stretched for 15min. Could have put a little more effort into my stretch. Will do cardio tonight.

 

[CLPgold]

Did 1hr. mild to moderate aerobics

Total Cals: 1643

Fats: 52gm 28%
Carbs: 138gm 27%
Protein: 187gm 45%

Damn I eat a lot of protein. Love it!

 

[CLPgold]

Sleep: 7hr. almost

4:00am
1/2cp.1%cottage cheese

8:30am
5cooked egg whites, 1 yolk
1CLPstrawberry/banana muffin
1tsp.flax oil, 4tsp.apple cider vinegar, 1iron, 1cal/mag, 1multi, 1tsp.creatine

2 1/2litres water so far

My glutes are a little sore from yestserday. Chest is hurting nicely still.

1:45pm- didn't have any time to squeeze in a meal between
4oz.turkey
3oz.yams
1/4cp.brown and wild rice
1 small artichoke - steamed plain
1vitE, 1vitC, 1CoQ10

At 5litres of water.

5:45pm
4oz.turkey
1/4cp.1%cottage cheese
1/4cp.lima and black eyed beans
1tbsp. Japanese dressing

8:30pm
4oz.turkey
1cp.steamed green beans
1/2tsp.clarified butter
1CLPmini strawberry/banana muffin

7 1/2 litres of water so far.

10:30pm
25 almonds
8strawberries
1/4cp.1%cottage cheese

 

[Eggs]

Originally posted by CLPgold
I'm still experimenting with cutting. But for the Apr.27th show, what I did seemed to work. Especially since I hadn't been the greatest with the diet.

Tuesday 4:00pm to Friday 4:00pm no carbs, upped the fats.

Thursday 10:00am started to cut back on water. Drank lots of wine Thursday night LOL

Friday 6:00pm carb up meal- oatmeal, yams, banana, flax oil, natural PB (check a post by w8 on amounts/bodyweight) no water. 8:00pm -Protein and fats only. 10:00pm last meal, 2heaping tbsp.natural PB and a big glass of water.

Saturday nothing til after first show.

Grazie! Thanks CLP.

Eggs

 

[CLPgold]

30min. total cardio on treadmill. 26min. very high intensity. I was flying. Felt good.

Shoulders - another killer w/o

DB Shoulder Press - Palms Facing Inwards
12reps x 4sets x 40lb each. These were so hard!

Lateral Raise
12reps x 1set x 12.5lb
10reps x 1set x 15lb
8reps x 1set x 17.5lb
6reps x 1set x 20lb dropset to 12reps x 1set x 10lb

Front Raise - both shoulders at same time
12reps x 4sets x 12.5lb

Incline Lateral Raise - Lying on side on incline bench Full ROM
12reps x 4sets x 7.5lb

Will do abs tonight.

 

[CLPgold]

Abs

Cable Crunches - Seated on Lat Pulldown Facing away from Machine
20reps x 4sets x 45lb - slow

Stability Ball Crunches
30reps x 4sets - slow

 

[CLPgold]

Total Cals: 1747

Fats: 55gm 29%
Carbs: 138gm 25%
Protein: 203gm 47%

I don't see how someone could not get enough protein in their diet. I worry sometimes I have too much! I crave it!

 

[CLPgold]

Sleep: 5hr. Couldn't sleep last night.

1litre water during night.

7:30am
1/4cp.1%cottage cheese
1tsp.Astro French Vanilla yogourt
1/2small pink grapefruit
3oz.perch - panfried w/sunflower oil, dill, fresh lime and sea salt
1tsp.flax oil, 4tsp.apple cider vinegar, 1tsp.creatine, 1iron, 1multi, 1cal/mag
1 1/2litres water

11:30am
1 Lean Body bar - Texas Pecan Pie - It's Friday remember?! Protein bar day LOL

1:30pm
1 Nitro Tech - Dbl. Choc.
1 Lean Body - Texas Pecan Pie

4litres water.

4:30pm
1 Lean Body Texas Pecan Pie

7:30pm
2 Lean Body Texas Pecan Pie SHeesh!

11:00pm
1 Pure Protein Power Bar
4mini Yogour Berry Body Smart bars

Well!

 

[dvlmn666]

feeling bettter? How's the little guy?

Looks like your kickin butt. good job

 

[CLPgold]

Bi's and Tri's

Seated DB Bicep Curl - slow
5reps x 5sets x 30lb - I don't know if I could ever do anymore weight This is so hard!

Tricep Close Grip Bench Press
5reps x 5sets x 85lb

21z's Ez Bar Bicep Curl
21reps x 4sets x 40lb

Reverse Grip Tricep Pressdown
12reps x 4sets x 75lb

Seated BB Preacher Curl
12reps x 4sets x 50lb

Tricep Pressdown w/Rope
12reps x 4sets x 80lb

That's it! I didn't stretch, but I should have. I'm not doing cardio today cuz as I type I'm in the midst of scrubbing down my whole house, I even wash the floors by hand! So I'm sweating.

 

[CLPgold]

Well today is Monday. I drank excessively all weekend. I drank enough I think I just might quit! We'll see....

Saturday morning I had some turkey and green beans. Then I got into the protein bars again. Didn't eat too many this time.

Sunday all I ate was 1 Power Bar. That's it! Everything else was in the liquid form ie. beer.

And today coming home, I was so hungry I had McDonald's for breakfast. I had an orange juice, 2breakfast burritos, 1hash brown, 2 oatmeal raisin cookied and a blue berry muffin.

Haven't had anything else yet today. I'm going to eat healthy though. I'm too tired and crappy feeling to even bother thinking about more junk food.

 

[w8lifter]

McDonalds?!?!?!?!?

 

[CLPgold]

LOl w8. McDonald's was the least of my worries!

I drank Friday from 3:00pm-3:00am

Saturday from 3:00pm-3:00am

And finally on Sunday I drank from 9:30am-3:00am. 17 1/2hr straight. I am still alive!!! I am definitely taking a rest from beer for quite some time. Didn't really feel all that bad considering. It's just the amount of money I spent, plus my physical health. Sheesh. I've got a comp. coming up and I want to stay fit and healthy for life. My problem is it's all or none. So best to have none now. I'm kind of looking forward to living sober for a long time. My workouts and health will be even better!

 

[CLPgold]

Woo hoo. I have my first official photo shoot on Thursday night with Dan Galic. I just hope all my beer doesn't show up by then hehe. He said it's a test shoot so I don't have to be in super condition or anything, but I'd like to look good still. Everything seems alright right now. Just really going to watch the diet the next 3 days and do extra intense cardio.

 

[CLPgold]

Sleep: 8hr. I only slept maybe 7hr all weekend so I have a lot of catch up do to.

9:30am
4cooked egg whites, 1yolk
3 1/2oz.turkey
1tsp.flax oil, 2tbsp.apple cider vinegar, 1tsp.creatine, 1iron, 1cal/mag, 1 multi

1:30pm
1 Lean Body Texas Pecan Pie
1 Nitro Tech Dbl. Choc.
I couldn't help it!

Chugging water, just having a tough time keeping track.

4:00pm
4oz.turkey
1/2cp.1%cottage cheese


8:30pm
4oz.lean ground beef w/onions, green onions, garlic, sea salt and Montreal Steak Spice
1/4cp.brown and wild rice
2tbsp.lima beans and black eyed beans

Still chugging water.

 

[nikegurl]

looking good! glad you made it through the weekend ok. sounds like it was a rough one.

hey - when you're eating turkey what exactly are you having? i mean - are you cooking it yourself? is it deli?

hang in there. congrats on the photo shoot! you'll be amazing.

 

[Stacey]

Hey girl!! WOW you drank A TON Of beer this weekend!! How do you do that and stay in such awesome shape!???? I don't know anybody who drinks like you!!
W O W!

 

[CLPgold]

Since I missed my w/o yesterday I have to do a double training day today.

Cardio: 33min.treadmill. 11min.moderate. 19min.high intensity. I was flying again. It was awesome. Then I saw SH#2 working out and just drooled. Saw SH#1 this morning. He's training hard for Musclemania. He looks g-r-reat!

Back

1Arm DB Rows - slow, super heavy
8reps x 5sets x 50lb

Reverse Close Grip Lat Pulldown
12reps x 4sets x 100lb

Bent Over DB Rear Flyes
12reps x 4sets x 30lb

1Arm Cable Rows Using Upper Cable
12reps x 4sets x 75lb

Will do chest tonight with Wil.

 

[w8lifter]

Beer @ 9 am????

You're right, McDonalds was the least of your worries Do I need to come in here every day for an ass kicking or what?! I can just hear you backstage now!

Good luck w/ Dan girly