Future IFBB Pro Figure Competitor in the Making!

[jstar]

Nice Title, Huh?

A little about me:
I finally competed this fall in a figure competition, something I have been wanting to do for the past 2-3 years. I had the best time, meeting people, talking to other competitors, getting professional photos done...even getting on stage was fun, to my surprise! I ended up coming in dead last but I am over it now. I vowed to train my butt off for next season and become disciplined with my diet. Unfortunately, I have yet to do this. You see a lot of bad things happened in my life at once. I really don't want to go into detail but in order to deal with my depression I ATE, I ate A LOT. I've put on 12 lbs already...all of it fat I am sure. Anyways I am still having problems dealing so I decided to 1-seek couseling (a much better outlet) and 2- start a journal here (so I don't lose sight of the big picture).

With that said, here are my stats as of today:

Weight: 141.5
Height: 5'8"
Waist: 30.5"
Hips: 39"

Ok, at the show I was 130ish, 37" or less for hips and around 27.5" waist!!! I was about 15% bf (not lean enough though...)

Goals - Physique:
*add some serious mass to my upper body to bring out a V-taper.
*Increase the width and thickness of my delts.
*Basically everything needs improvement, so just train hard as hell.

Upcoming Competitions:
***this is subject to change***
4/11
4/24
5/1
5/2
break till fall, then:
9/25
10/9

 

[jstar]

Training and Diet

I am now 20 weeks out from the first show of next season, April 10th. I am working with Beverly International on my diet and I have decided to base my training on instinct so it will probably never be the same twice. I am going to email my BI "coach" in 4 weeks with an update and pics. I must be insane for starting a diet the week of Thanksgiving but then again that is typical behavior for me My diet is actually not too bad: 5 meals a day, only meals #1 and #3 have starchy carbs. Oh yeah, and no cardio (for now that is).

11/22/03 Diet:

9:45 AM
1/2 cup oats
1 egg
3 TBL egg whites
3 oz turkey breast
3 Ultra 40's, 3 Mass Aminos

1:15 PM
2 scoops Ultra Size
1 TBL Flaxseed Oil
3 Ultra 40's, 3 Mass Aminos

4:30 PM
4 oz sweet potato
1 cup broccoli
1 slice fat free cheese
4 oz 99% fat free ground turkey
3 Ultra 40's, 3 Mass Aminos

7:30 PM
2 scoops Ultra Size
1 TBL Flaxseed Oil
3 Ultra 40's, 3 Mass Aminos

10:30 PM
6 oz 99% fat free ground turkey
2 cups salad
1 teaspoon flax
3 Ultra 40's, 3 Mass Aminos

Totals:
1757.5
c=90 (20%), net = 72 (16%)
p=219.25 (50%)
f=60.65 (31%)

Workout:

Machine Shoulder Press:
15/20
12/25
10/30
20/15 (inner handles)
10/35
7/40

DB Shoulder Press:
12/12 singles - seated
6/15 together - seated
6T & 6E/10 - standing (T=together, E=Each)
8T & 8E/10 - standing
9T & 6E/10 - standing

Upright Row - Ez Bar:
20/20
20/30
7/40
8/40
8/40

DB Lateral/Side Raise/Burn:
12E/5 (lateral)
12E/5 (lateral)
12E/5 (side)
12E/5 (lateral-only go down 3/4 way)
12E/5 (lateral - 3/4)
20E/5 (side)
3T & 1E burns with 3 lbs---what a sissy

*Crunch: 5x15
*Seated Calf: 25/35, 25/35

*done in between other exercises

 

[J'Bo]

congrats on taking a step to be a better competitor. everyone learns a little more from each show they do.

from reading your journal above all looks good, i did a smilar diet for my second show and it went really well.

however i really think that you should email your BI coach at least 8 weeks out from your show. training programs should change about every 5 weeks until you hit the last couple weeks before comp. and then you will change it weekly. diet changes for the last couple of weeks before competition are very specific and drastically different from any diet you will ever see. in order to cut your water and tighten up for a show you will need to do alot of adjustments that can only be learnt through some trial and error and from coaches that have trained athletes from bb'ing or figure/fitness comps before. JMHO though.

Good luck.

 

[Jill]

Welcome! I love having a journal here on IM. Everyone here is motivating and helpful! Good luck with your next competition, and congrats for already competition once! Looking forward to more reading.

 

[jstar]

Quadz

November 23, 2003:

Leg Extension:
settings: back=4, leg=3
20/10lbs
15/20lbs
running the rack:
9/30--4/20--5/10
8/40--5/30--5/20--6/10
6/50--3/40--5/30--5/20--6/10

Crunch:
20
20
20 (left oblique)
20 (right oblique)
20 (lower abs)

Leg Press:
notes: middle machine, legs low on platform to emphasize quads
12/50lbs
12/50--Rest/Pause--3/50--RP--3/50
12/50--RP--3/50--RP--3/50

Single Leg Extension:
5E/10lbs
5E/10lbs
10E/15lbs (negatives)
6E/15lbs--5E/15lbs

DB Standing Calf Raise:
20/30lbs
20/30lbs
20/30lbs

 

[jstar]

Hey J'Bo
Thanks for checking out my journal and for the great advice. I appreciate any tips you can offer me on being a better competitor. I do plan to email BI in 4 weeks (that will be about 16 weeks out) with an update. I actually have been really bad with my diet and lack of training the past couple weeks-month, so I really want to put in a solid month of clean eating and intense workouts before I ask for any changes to be made to my plan.

Wow - does your diet and workouts change on a weekly basis when you get to 8 weeks out? That is something I did not know

This diet is making me hungry though - I am used to eating every 3 hrs but I only get 5 meals so its hard to do. I am determined to keep at it though!

 

[jstar]

Hi Jill

Thanks for the nice welcome! Keeping a journal is absolutely vital to me when it comes to competing. The last show I just kept it in a notebook to myself but I figure why not post it, maybe I will be more careful about what I eat if I know others are watching. Plus I am sure it will be a lot more fun if I drag others along for the ride!

 

[Jill]

Originally posted by jstar
maybe I will be more careful about what I eat if I know others are watching.!

I am!

 

[jstar]

I am!

So true, isn't it???

 

[jstar]

Diet:

November 23:

7:45
3 Ultra 40's, 3 Mass Aminos
1/2 cup oats
1 egg
3 TBL egg whites
3 oz turkey
sf syrup

11:15
3 Ultra 40's, 3 Mass Aminos
2 scoops Ultra Size
1 TBL Flaxseed Oil

***starving***
2:50
3 Ultra 40's, 3 Mass Aminos
3.5 oz cooked ground turkey - 99% ff
1/2 cup low fat cottage
1 cup salad
1/4 cup broccoli
4.5 oz yam

6:00
3 Ultra 40's, 3 Mass Aminos
4 Healthy Choice Sausage Patties
1 cup low fat cottage cheese
1.5 cups salad
2 TBL Fat Free Raspberry Vinegrette Dressing


9:30
3 Ultra 40's, 3 Mass Aminos
1 cup salad
2 TBL Fat Free Raspberry Vinegrette Dressing
3.25 oz turkey breast
1/2 cup fat free mozzerella
1 tsp Peanutbutter

Totals:
1799.55
c=118.95 (26%), net=95.45 (21%)
p=240.125 (53%)
f=43.875 (22%)

 

[hardasnails1973]

Diet looks good BI has helped me alot in the past. Just ck with them every 2-3 weeks so you can make adjustments. Best advice I can give you stick with one person from beginning to end. THis is the major mistake people make and last week end up self destructing and coming in flat or not on target. Bi has been very successful in psat with many natural BB. I right now your supplement base is fine as you get leaner BCAAS and Lean out will be added. Stay the course and best of luck

 

[jstar]

November 24th:

7:45
3 Mass Aminos, 3 Ultra 40's
1/2 cup oats
1 egg
3 TBL egg whites
5 Healthy Choice Sausage Patties
cinnamon, sf syrup

11:15
3 Mass Aminos, 3 Ultra 40's
2 scoops Ultra Size
1 TBL Flaxseed Oil

3:15
3 Mass Aminos, 3 Ultra 40's
3 low carb whole wheat pitas
2 ff cheese
3 oz turkey

5:15
2 slices ff cheese

6:30
3 Mass Aminos, 3 Ultra 40's
2 scoops Ultra Size
1 TBL Flaxseed Oil

9:00
1 cup salad
1 ff cheese
2 TBL ff raspberry vinegrette dressing

10:30
3 Mass Aminos, 3 Ultra 40's
3 soy pitas
1 sl ff cheese
3 low carb whole wheat pitas

Totals:
2811
c:270 (38%) net=184 (26%)
p:300.4 (43%)
f:62 (20%)

Workout:Back/Triceps/Abs/Calves

Super Pullover:
1 min rest..ancient machine..didn't feel right no matter how many times I adjusted it
12/30
5/40--5/30

(assisted)Wide Grip Chin-Up:
2 min rest...used to use too much weight on these. I lowered the weight and concentrated on using my back ONLY and not bi's so much
15/Level 18
13/L16
10/L14

Bent Over Row:
2 min rest...underhand grip, straight bar. Felt better than with the long barbell, really felt it in my lats
15/30
11/40
10/40
10/40

Seated Cable Row:
rest=dunno. used narrow grip. absolutely no swinging like the guy next to me note: this exercise is good for rear delts too, esp partials
16/20
16/30
8/40

One Arm DB Row:
rest=dunno.these always feel awkward
20e/12
15right,13left/20

Tricep Cable Pressdown:
trisets. rest=1min approx.
21/50--21/40--21/30
10/60--9/50--12/40
5/70--4/60--5/50 plus 3 partials @ 50

Tricep DB Extension:
rest-pause, continuous
10/20 (ezbar..felt too heavy)
with 8 lb DB:
right=11--RP--2
left=12--RP--2

right=10--RP--2
left= 9--RP--2

right=8--RP--2
left= 8--RP--2

Abs=Hanging Leg Raise:
rest=1min approx.
12
12
12


Calves=Standing Calf Raise:
rest=30sec approx.
16/20's
17/20's
19/20's

 

[jstar]

Diet looks good BI has helped me alot
in the past. Just ck with them every 2-3 weeks so you can make adjustments. Best advice I can give
you stick with one person from beginning to end. THis is the major mistake people make and last week end up self destructing and coming in flat or not on target. Bi has been very successful in psat with many natural BB. I right now your supplement base is fine as you get leaner BCAAS and Lean out will be added. Stay the course and best of luck.

Thanks Hardasnails I am only working with one person over there, Mark Ritter, so I am sure between him and the peeps at IM that I am in good hands. I have been using Ultra Size for about a year now because it really is the best tasting protein I have ever tried. I decided to buy the Ultra 40 and Mass Aminos but I am getting pretty sick and tired of taking 30 pills a day! Not to mention the spending the extra $$$. I am out of work so I probably will just go through what I have and not keep buying them. Do you think I really need all the supps? Thanks!

 

[hardasnails1973]

where are you getting your BI products ? DPS I HOPE !!

 

[jstar]

How you know when you are too serious about your training....

I walked right by Mark Wahlberg at the gym today, didn't even notice!!! Boy, sometimes I wish I wasn't so into my workout!!! He lives in my town so I guess he was just dropping by to say hi...and I missed it

 

[jstar]

hardasnails...
I am getting them from Vitaglo

 

[hardasnails1973]

Ok GOOD becuase directly from them they will rape you. I get whole sale. Suggestion if you know some one that has a health practice or personal training business with tax id you get them whole sale !! Forexample I get mass aminos for like 23 bucks

 

[J'Bo]

YOU MISSED MARK WALBERG damn you need to wake up women

 

[nikegurl]

hi there - have you ever nuked the ultrasize to make a little protein cake in the microwave? not bad at all....and the chocolate smells like brownies bakin! (doesn't taste THAT good though)

 

[hardasnails1973]

Don't be talking nasty things (brownies) around J'bo LOL

 

[jstar]

han, thanks for the tip but I don't have any connections unfortunately. I always make sure to order over $50 on vitaglo to get the free shipping though. Every little bit helps.

J'Bo, I know, I know, I am kicking myself

Nikegurl, I never tried that with the chocolate but yes, with vanilla...good stuff!!!

 

[jstar]

November 25th:

8:50
3 Mass Aminos, 3 Ultra 40's
1/2 cup oats
1 Egg and some shell
3 TBL egg whites
5 Healthy Choice Sausage patties
cinnamon, sf syrup

12:45
3 Mass Aminos, 3 Ultra 40's
2 scoops Ultra Size
1 TBL flaxseed oil

3:30
3 Mass Aminos, 3 Ultra 40's
1/2 soy pita
1 package broccoli
3 slices ff cheese
3 oz turkey

5:20
3 Mass Aminos, 3 Ultra 40's
1.5 soy pitas
1 slice ff cheese

7:00
no pills here
soy pita
1 slice ff cheese
3 oz turkey

**went to bed early, I was tired

Totals:
1964
c=172 (35%) net 152 (31%)
p=230.4 (47%)
f=36 (16%)

 

[jstar]

November 25:

Don't think I am going to workout today because I have already done 3 days in a row:
Sat - Shoulders, Traps
Sun - Quads
Mon- Back, Triceps

My lower back was sore last night (seems fine now) but my tri's are sore so chest is out. I could do glutes/hams today but since I was planning to do deads and I did back yesterday I should rest today.

Don't mind me I am rambling

Ok-so this week maybe I will do:
Sat - Shoulders, Traps
Sun - Quads
Mon- Back, Triceps
Tues - off
Wed-Chest, Biceps
Thurs - Hams, Glutes
Fri-weak point training=shoulders and maybe 1 other bodypart, varying it week to week???
Sat - off
Sun-repeat

3 on, 1 off

and yes, my gym is open 1/2 day on Thursday

 

[jstar]

November 26th:

9:45
3 Mass Aminos, 3 Ultra 40's
1/2 cup oats
1 Egg
3 TBL egg whites
5 Healthy Choice Sausage patties
cinnamon

1:05
postwo but not hungry
3 Mass Aminos, 3 Ultra 40's
2 scoops Choc Ultra Size
1 TBL PB
microwaved it just a little so it was warm and gooey:

 

[jstar]

November 26th:

Workout:
courtesy of J'Bo
EDITED

Hams & Glutes - tri's still sore


Romanian Deadlift/Lying Leg Curl Superset:

wu:
15/bar
15/20
---------

15/20+bar
15/30

12/30+bar
8/40

10/40+bar
7/40


Smith Lunge:
wu:
12e/bar
-----------
12e/20+bar
12e/30+bar
12e/30+bar

Single Leg Press: used machine with high platform, kept feet high, felt weird, limited ROM. Maybe I should have used the other leg press machine?
8e/20
8e/20

Abs:

Oblique Machine:
20e/30
10e/40
10e/40


Crunch:
15
15
15

Plate Loaded Rotary Calf: seat 8 or 6...
20/90..ouch
11/135 + 5 partials
8/135+7 partials

 

[hardasnails1973]

looking good dear if you want to accelerate things faster you may want to start taking BCAAS during your workouts they will help to burn that visceral fat. I have J'bo doing this right now and is one of the reasons why she is getting tighter very quickly. BCAAS are old school but they are now starting to become popular once again. Forcheapest BCAAS optimum is probably best bet and only leed about 12-15 grams put in to water and sip on them during your workout and you will get plenty of benfits. I remeber last year I was skeptical of BI muscluarity, but they proved to be a key in helping me get super shredded and leaner, stronger even on a low carb diet. I SWEAR BY THEM !!

 

[jstar]

thanks for the suggestion han
The vitamin Shoppe is right up the street from me so I can pick some up this afternoon. Is it better to buy them in capsule form or powder? I'd like to get the caps because they are less expensive. Sounds like they are more useful for precontest but I can start taking them now. Should I cycle them at all you think?

 

[jstar]

I totally f***** up yesterday with my diet. Man, I can't go one week without bingeing and throwing all my hard work down the toilet. I know it's no excuse but I have depression and the carbs in only 2 meals really dampens my mood after a couple days and makes me crave them more...I must have like zero serotonin..grrrr. Anyways I am getting help for that and trying to stay sane in the meantime. I am pretty sure that is what the main problem is because I have been this way for years and now finally I am doing research on it and learning about why I do this and I am determined to stop!!! I just added some fuel to my fire this a.m. after searching the web and finding the contest I am doing on April 10th. It's funny because there are 2 rounds: one at prejudging where you have to wear a black 2 piece and black heels only then in the evening a regular 2 piece, and reg. heels...but that seems fairer, eh?

Well I better start getting ready for the gym before they close. Chest & Bi's today

 

[J'Bo]

did you train legs last night?

everyone slips up so dont be too hard...just learn from your mistakes and correct them before they become a problem

 

[jstar]

Happy Thanksgiving J'Bo
Yeah I did legs yesterday and today I am feeling it that did the trick. My thanks you

I was just venting above. Nothing is going to keep me down too long. I feel like I have a TON of fat to lose for April but its still doable. My plan now is to keep everything the same and NOT CHEAT for 3 weeks and then email BI with my update. Maybe I will see if I can carb cycle at that point because it might be better for my cravings. Dunno.

Enjoy your bird. Happy holidays