Going for it...2012

[AustinGal]

Hello...

Starting this journal to keep me accountable and hopefully gain the support of like minded people. I've been a gymaholic for as long as I can remember. I almost did a Comp 5 year ago but chickened out. This time I'm going for it.I look forward to reading your journals and supporting you as well!

My starting stats:

5'9
150lbs
14/15% BF

Workout sched
weights 3/4 days a week
Cardio 6 days a week.
Sometimes Crossfit and sometimes not.

My daily eats..

1-Protein shake
1 scoop greens
1 tablespoon almond butter
blk coffee
Water

2-1/4 cup oatmeal
4 egg whites
water

3-2cups kale
4oz lean protein
1/4 cup rice
mustard
mineral water

apple

4-green beans
4oz :L.protein
4oz sweet pot

5-kale
4ozL. protein
4 oz sweet pot

rice cake with 1 tbl almond butter

6-grapefruit

1 gal water a day.

My show is in Nov..I get 1 cheat every 2-3 weeks.

Thoughts and advice welcome.

Thanks..

TW

 

[AustinGal]

Today's workout

15 min cardio intervals

Weights:

4 rounds of weight circut

Chest Press-20,20,25,25
Tri Ropes-60,60,60,60
Tri Overhead Rope, 40,40,30,30-increased reps with decreased weight
Chest Fly with Cables, 10,10,10,10
Hanging Ab Raises 20,20,20,20
Shoulder Shrugs 30,30,30,30
Abs-Bicycles

Biceps
21's with 45lb bar
Preach curls with 25lb
KB Cleans

1 hour walk

Meals on target.



Then

 

[S_walker]

Good going and welcome! Keep Austin Weird! LOL

 

[Curt James]

Thanks for creating a journal. All the best in your contest prep.

 

[Pittsburgh63]

Good luck.. may you exceed all your goals this year!! I'll be following along.

 

[Eiserner Hahn]

welcome fellow texan

 

[AustinGal]

Thanks folks...I appreciate it.

Fat is a stubborn SOB:/...

B

 

[Caretaker]

welcome. I`ll be following.
I`d switch the grapefruit to sometime before noon. I try to keep all fruit and any sugar to early in the day.
Also, add a yolk or 2 to those whites. Yolks are not as bad for you as you think.
Are you natural? If not what else are you taking. You can pm me if you`d rather not type here.
I`d add some T3/clen if you are looking to lean out and get hard.

 

[AustinGal]

Hey there...

All natural...only supps are creatine and glutamine.
What is T3/Clen?

Thanks for the info on yolks..I used to be paleo so I have a little knowledge of healthy fats

Is it TOO early for me to be dieting hardcore?!

B

 

[Caretaker]

Hey there...

All natural...only supps are creatine and glutamine.
What is T3/Clen?

Thanks for the info on yolks..I used to be paleo so I have a little knowledge of healthy fats

Is it TOO early for me to be dieting hardcore?!

B

Maybe, that depends on what the mirror tells you. Clenbuterol is a bronchdialator that aids in shedding fat. T3(Tiromel) is another drug that sheds fat. If you are natural, stay that way until you REALLY research anything you are considering.
Post pics if you can. That will help all of us advise you. Don`t worry about the scale, listen to the mirror.

 

[AustinGal]

Pic album posted..I'll post more along the way.
I really need to build up my biceps and shoulders. There is muscle but no real defined cuts.

I plan to stay 100% natural but my body might need help as it's no longer producing testosterone hence BF loss if sluggish. Working on the issue but it's a long process.
Aging is not fun:/

B

 

[Caretaker]

Try negative reps. Do the movement to failure and then have someone assist you to the top of the movement and control it through the rest of the movement. Do this until you can`t hold the weight anymore but I warn you, it`s a BITCH the next 2 days. You may not be able to lify your protein shake.

 

[AustinGal]

I'm not afraid of pain...I have fish oil
Thanks for the advice!

B

 

[AustinGal]

The plan today is to be 100% on meals and do this cardio circut.

30-40 min of AMRAP

4 Min Sprints
3 Min Row-intervals
3 Min Elliptical-intervals
20 sprawls/burpees-BLEECH
15 KB Swings-50lbs

I WILL consume a gal of water!

Anyone have some killer abs moves they might share? I'm always looking for a new form of torture

B

 

[NVRBDR]

best wishes AG. My favorite ab workout is hanging leg raises, raising straight up and twist side to side. Be prepared!

 

[AustinGal]

Thanks Jimmy..

Did a few rounds of those yesterday and feeling it. Ugh
One day I'll see my abs again!

B

 

[AustinGal]

Vomit inducing cardio...Wow.

 

[davegmb]

Hello, and good luck with your comp preparation.
What you thinking testosterone wise, tribulus or testofen or something a little stronger?

 

[RockShawn]

Great start!! Now kick some tail!

 

[Caretaker]

Try the negs yet?

 

[AustinGal]

Hi Dave...Just on cream now to help raise it naturally.
Thanks Shawn

No Negs yet...I'll be adding those in tomorrow for Biceps...
I'll report back

B

 

[AustinGal]

This morning was legs..

10 walk warm up

4 Rounds of:

Back Squat-Warm up 55lbs, 55lbs, 75lb,95lbs
Hack Squat-Very light for knees
Deadlift- W/Up 95lbs, 95lbs, 110lbs, 125lbs..max 150lbs. Working to build this up to 200lbs.
Hanging Knees to chest-15 reps
Leg Ext-60,60,75,75
Hammies on the ball-20 reps
Glut machine 30,30,40,40

Then a few single leg DL's
Sumo Squat with 50lb KB
Inner/Outer Adductor machine(90lbs)

Walked 20 min.



HUNGRY!

I really want to slim the thighs and grow my quads! Perhaps i'm not going heavy enough? Thoughts?

B

 

[RockShawn]

I really want to slim the thighs and grow my quads! Perhaps i'm not going heavy enough? Thoughts?

B

To me, slimming and growing don't really go in the same sentence. However, you're doing the right kind of lifts, you just may need to increase weight and drop your rep range into 8 – 12. Maybe just focus on squats, deadlifts and heavy walking lunges for overall development. Try 4x8-12 going to failure with one warmup per lift.

Another idea would be to split your leg training into two workouts. Quad dominant and ham/ glute dominant.

 

[AustinGal]

Good ideas Thanks...
I figure the cardio on empty stomach may help with excess BF, hence slimming.

B

 

[RockShawn]

Good ideas Thanks...
I figure the cardio on empty stomach may help with excess BF, hence slimming.

B

It will. Most recommend LISS on an empty stomach and HIIT 30 min after a meal. That's what I'm doing now, eat at 5:30 - HIIT at 6:00 - 6:20

Keep moving and find what works for you. There are also some coaches on here that can guide you. They are professional. I've hired on for my prep and I'm way ahead of where I even thought I'd be 10 weeks out.

You got this!!

 

[AustinGal]

1 hour of LISS cardio *Done.

My protein shake and coffee, never tasted so delish! Anybody else a fan of Black coffee?

This afternoon I'll do weights
Biceps w/ negatives
Tri's
Abs

Oh joy..

B

 

[NVRBDR]

I love protein shakes and am a member of the unpopular BC fan club, try Seattle Mountain Sumatra @COSTCO...it's smooth, not bitter

1 hour of LISS cardio *Done.

My protein shake and coffee, never tasted so delish! Anybody else a fan of Black coffee?

This afternoon I'll do weights
Biceps w/ negatives
Tri's
Abs

Oh joy..

B

 

[AustinGal]

Morning

Jimmy-I LOVE that brand of coffee!

This makes 4 days in a row of getting my ass out of bed at dark-thirty. SUCCESS! I had fallen into a slump of afternoon workouts, which is fine but NOTHING feels better than workout done by 7am. PERIOD!

Today HIIT Sesh

2 rounds

5 Min Sprints(30 on/off)
5 Min Row Machine(30 sec on.off)
5 Min Elliptical(30 Sec on/off)

I get bored easily.

I tend to do my workouts in rounds due to my Crossfit background. Good for cardio but probably not for lifting.

Right now staying on plan is fairly easy but maintaining at music festivals this summer will prove to be a huge challenge. I'm hoping I can smuggle shakes/tupperware into my backpacks?!

B

 

[AustinGal]

Going to have to learn how to post pics too....eek! I see the photo link but I'm used to uploading from a browser.

 

[AustinGal]

Morning and Happy Friday!!!

Am LISS cardio-done!
Black coffee, oats, pp and egg whites =Breakfast of champions.


Think I overdid my cardio this week so Sat/Sun will be strict lifting.

Weigh in/BF % done today at 11:45. If that fucking scale doesn't move below 150lbs..I'm going to shoot something. I'm killing my workouts, diet, sleep and water intake. WTF!!!!!!! My goal weight is around 141-143lbs which is feasible without losing muscle.

Only supps I take are Creatine and glutamine. Thoughts?

B