MuscleGauge1
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Your killing it! Keep it up! Can't wait to see the results!
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Gymgirl130 Transformation
- Thread starter Gymgirl130
- Start date
Gymgirl130
Registered
3/13/2012
Diet- higher carb
Meal 1- 1 scoop whey, 3 egg whites, 1/3C oats
Meal 2- 4 egg whites, 4oz tilapia, veggies, 1 C spinach, 5oz sweet potato
Meal 3- 1 can tuna, 2 egg whites
Meal 4- 8 oz tilapia, steamed veggies, 1 C spinach, 1/2 T evoo
Meal 5- 4 oz tilapia, 4 egg whites, 1 C spinach, 1/2 T evoo
Total- 1,283cals, 33.4g fat, 69.2g carbs, 175.2g pro
WO- Back/Cardio
Lat pull down
55/15
85/10
100/10
115/8
Hammer strength machine row
45ea side/10
55ea/10
55ea/10
60ea/8
Close grip pull downs
70/12
85/10
100/10
Straight arm pull downs
40/10
40/10
40/10
Back ext holding 45lb plate
12 X 3
Cardio- 35 min on Elliptical
Diet- higher carb
Meal 1- 1 scoop whey, 3 egg whites, 1/3C oats
Meal 2- 4 egg whites, 4oz tilapia, veggies, 1 C spinach, 5oz sweet potato
Meal 3- 1 can tuna, 2 egg whites
Meal 4- 8 oz tilapia, steamed veggies, 1 C spinach, 1/2 T evoo
Meal 5- 4 oz tilapia, 4 egg whites, 1 C spinach, 1/2 T evoo
Total- 1,283cals, 33.4g fat, 69.2g carbs, 175.2g pro
WO- Back/Cardio
Lat pull down
55/15
85/10
100/10
115/8
Hammer strength machine row
45ea side/10
55ea/10
55ea/10
60ea/8
Close grip pull downs
70/12
85/10
100/10
Straight arm pull downs
40/10
40/10
40/10
Back ext holding 45lb plate
12 X 3
Cardio- 35 min on Elliptical
Gymgirl130
Registered
3/14/2012
Diet- low carb
Meal 1- 1 scoop whey, 2 egg whites, 1/2C oats
Meal 2-4 oz tilapia, 4 egg whites
Meal 3- 1 can tuna, 4 egg whites, 1 C spinach
Meal 4- same as 2
Meal 5- 8oz tilapia, steamed veggies, 1 C spinach
Meal 6- same as 3
Total- 1,236 cals, 28.7g fats, 44.1g carbs, 193.5g pro
WO- 50min cardio/abs
25min on stair master intervals level 12
25min on elliptical
Planning on doing abs tonight
Diet- low carb
Meal 1- 1 scoop whey, 2 egg whites, 1/2C oats
Meal 2-4 oz tilapia, 4 egg whites
Meal 3- 1 can tuna, 4 egg whites, 1 C spinach
Meal 4- same as 2
Meal 5- 8oz tilapia, steamed veggies, 1 C spinach
Meal 6- same as 3
Total- 1,236 cals, 28.7g fats, 44.1g carbs, 193.5g pro
WO- 50min cardio/abs
25min on stair master intervals level 12
25min on elliptical
Planning on doing abs tonight
Gymgirl130
Registered
3/15/2012
Diet- No carb
Meal 1- veggies, 4 egg whites, 8oz tilapia, 1 tsp evoo
Meal 2- 2 egg whites, 4 oz tilapia
Meal 3- 1 C spinach, 1 can tuna, 4 egg whites, 1 tsp evoo
Meal 4- 1 can tuna, 2 egg whites
Meal 5- steamed veggies, 8 oz tilapia, 1 C spinach, 1 tsp evoo
Meal 6 - 4 oz tilapia, 4 egg whites, 1 C spinach, 1/2 T evoo
Totals - 1271cals, 33.0g fats, 15.1g carbs, 217.7g pro
WO- Legs (light)
Circuit 5 rounds
BB squat 95 X 15
SLDL 65 X 15
Lunge jumps 20 total
Circuit 4 rounds
Lunges w/ 40lbs bar 20 total
Leg ext 50 X 15
Lying Leg curl 50 X 15
Circuit 3 rounds
Abduction 150 X 15
Adduction 150 X 15
Seated calves 100 X 15
Slow and controlled with all movements.
Diet- No carb
Meal 1- veggies, 4 egg whites, 8oz tilapia, 1 tsp evoo
Meal 2- 2 egg whites, 4 oz tilapia
Meal 3- 1 C spinach, 1 can tuna, 4 egg whites, 1 tsp evoo
Meal 4- 1 can tuna, 2 egg whites
Meal 5- steamed veggies, 8 oz tilapia, 1 C spinach, 1 tsp evoo
Meal 6 - 4 oz tilapia, 4 egg whites, 1 C spinach, 1/2 T evoo
Totals - 1271cals, 33.0g fats, 15.1g carbs, 217.7g pro
WO- Legs (light)
Circuit 5 rounds
BB squat 95 X 15
SLDL 65 X 15
Lunge jumps 20 total
Circuit 4 rounds
Lunges w/ 40lbs bar 20 total
Leg ext 50 X 15
Lying Leg curl 50 X 15
Circuit 3 rounds
Abduction 150 X 15
Adduction 150 X 15
Seated calves 100 X 15
Slow and controlled with all movements.
Gymgirl130
Registered
Any tips on carb and water depletion a week out from contest would be greatly appreciated.
Also, I was going to do a full body work out Sunday. Monday hit lower body and Tuesday upper body all end with 30 min of cardio. Then Wednesday just to 30 min cardio. Rest until show. What do you guys think?
Also, I was going to do a full body work out Sunday. Monday hit lower body and Tuesday upper body all end with 30 min of cardio. Then Wednesday just to 30 min cardio. Rest until show. What do you guys think?
If your going down a carb depletion,your looking at around 4-5
days,but considering your diet has incorporated zero carbs already
you may not get that shock affect on your condition.
What i did in the past was.....sat before show..
5-6 or so meals of grilled turkey breast and broccoli,i would
omit all the fats your taking,and just have a few omega caps
through the day,the rest of your cals will come from a zero
carb whey drinks too make up the higher protein intake,i was
on around 500grams a day,should be less for yourself,say
3oo ish.
I was drinking 10-12 litres of water a day,alot i know some get
same effect from 6-8,this sheds most water held in your body,you
drink less on show day,but keep drinking,also get 6grams of Vit C
down you as well,and minerals etc,carbing up is the hardest part,
knowing when to stop,but you should start friday,eating baked
pots every hour,and keep an eye on the mirror,condition changes
rapid,I won my national show,and was shredded doing this,ide say
carb up over a 16 hour period,but you may get away with less,only
you know how your body works lol,and youl learn alot from this.
days,but considering your diet has incorporated zero carbs already
you may not get that shock affect on your condition.
What i did in the past was.....sat before show..
5-6 or so meals of grilled turkey breast and broccoli,i would
omit all the fats your taking,and just have a few omega caps
through the day,the rest of your cals will come from a zero
carb whey drinks too make up the higher protein intake,i was
on around 500grams a day,should be less for yourself,say
3oo ish.
I was drinking 10-12 litres of water a day,alot i know some get
same effect from 6-8,this sheds most water held in your body,you
drink less on show day,but keep drinking,also get 6grams of Vit C
down you as well,and minerals etc,carbing up is the hardest part,
knowing when to stop,but you should start friday,eating baked
pots every hour,and keep an eye on the mirror,condition changes
rapid,I won my national show,and was shredded doing this,ide say
carb up over a 16 hour period,but you may get away with less,only
you know how your body works lol,and youl learn alot from this.
Gymgirl130
Registered
3/16/2012
Diet- Mod carb
Meal 1- 4 egg whites, 4 oz tilapia, veggies, 1/2 C brown rice
Meal 2- 2 can tuna, 2 egg whites, 1 C spinach, 1 tsp evoo
Meal 3- 4 oz tilapia, 4 egg whites, 1/4 C brown rice
Meal 4- 8oz tilapia, veggies, 1 C spinach 1 tsp evoo
Meal 5- 8 oz tilapia, 2 egg whites, 1 C spinach, 1 tsp evoo
Total- 1,311cals, 27.7g fat, 48.1 carbs, 209.7g pro
WO- Shoulders/Abs/Cardio (Light)
Reverse pec deck
55/12 3X
Lying side lateral raises
7.5/10 3X
DB shoulder press
25/10 3X
Front raises on pulleys
30/10 3X
Abs
Cardio- 10 min on elliptical
20 min on treadmill
Diet- Mod carb
Meal 1- 4 egg whites, 4 oz tilapia, veggies, 1/2 C brown rice
Meal 2- 2 can tuna, 2 egg whites, 1 C spinach, 1 tsp evoo
Meal 3- 4 oz tilapia, 4 egg whites, 1/4 C brown rice
Meal 4- 8oz tilapia, veggies, 1 C spinach 1 tsp evoo
Meal 5- 8 oz tilapia, 2 egg whites, 1 C spinach, 1 tsp evoo
Total- 1,311cals, 27.7g fat, 48.1 carbs, 209.7g pro
WO- Shoulders/Abs/Cardio (Light)
Reverse pec deck
55/12 3X
Lying side lateral raises
7.5/10 3X
DB shoulder press
25/10 3X
Front raises on pulleys
30/10 3X
Abs
Cardio- 10 min on elliptical
20 min on treadmill
Gymgirl130
Registered
Thanks for the tips!
Gymgirl130
Registered
3/17/2012
Work outs- Arms
Close grip
65/10 3X
Tri push downs
35/12
35/15
40/12
Tri overhead ext
30/12
35/12
40/10
Kick backs on cable
10/10 3X
Seated DB curls
15/10
15/12
15/12
Preacher
30/12
40/12
40/12
Cable bis
20/12
25/12
25/12
Cardio
1 mile run
20 min on elliptical
Work outs- Arms
Close grip
65/10 3X
Tri push downs
35/12
35/15
40/12
Tri overhead ext
30/12
35/12
40/10
Kick backs on cable
10/10 3X
Seated DB curls
15/10
15/12
15/12
Preacher
30/12
40/12
40/12
Cable bis
20/12
25/12
25/12
Cardio
1 mile run
20 min on elliptical
Gymgirl130
Registered
3/18/2012
Last Week!! I am so excited and ready to be done this has been such a long journey. I have been dieting for 20 weeks with no cheats no alcohol and boy has it been rough. I think for next time I will hire a coach, but I am so proud of myself I am finally stepping on stage!
Diet-
Meal 1- 1 C spinach, 2 egg whites, 4 oz tilapia, 1 serving oats
Meal 2- 1 can tuna, 1 C spinach, 1 serving oats,2 egg whites
Meal 3- 8oz white fish, 1/2 C brown rice
Meal 4- 8 oz tilapia, 4 egg whites, 1/4 C brown rice
Meal 5- 1 can tuna, 1 C spinach, 4 egg whites
Totals- 1311cals, 18.1g fat, 102.1g carbs, 181.4g pro
Rest day today
New game plan: (kind of what I have been doing)
For my carbs I will have a higher carb day today which is Sunday then,
Monday- low carb
Tuesday- no carb
Wed- low carb
Thurs- higher carb
Friday high carbs (not going passed 100g)
Then Friday night and Saturday morning I will have a small high fat/high carb meal. Saturday I will eat light and small throughout the day while doing sips of water. As far as water goes I will have a gallon all week up until Friday, then Friday consume 3L, and do sips on Saturday.
Work outs
Sunday: Rest
Monday: Chest/Shoulders/Tris/abs w/ 20 min of cardio (lighter than normal)
Tuesday: Legs w/ 20 min of cardio (lighter than normal)
Wed: Back/Bi/Abs w/ 20 min of cardio (lighter than normal)
Thursday: Light circuit hitting all major muscle groups
Friday: Rest
Saturday: Show day!!
Last Week!! I am so excited and ready to be done this has been such a long journey. I have been dieting for 20 weeks with no cheats no alcohol and boy has it been rough. I think for next time I will hire a coach, but I am so proud of myself I am finally stepping on stage!
Diet-
Meal 1- 1 C spinach, 2 egg whites, 4 oz tilapia, 1 serving oats
Meal 2- 1 can tuna, 1 C spinach, 1 serving oats,2 egg whites
Meal 3- 8oz white fish, 1/2 C brown rice
Meal 4- 8 oz tilapia, 4 egg whites, 1/4 C brown rice
Meal 5- 1 can tuna, 1 C spinach, 4 egg whites
Totals- 1311cals, 18.1g fat, 102.1g carbs, 181.4g pro
Rest day today
New game plan: (kind of what I have been doing)
For my carbs I will have a higher carb day today which is Sunday then,
Monday- low carb
Tuesday- no carb
Wed- low carb
Thurs- higher carb
Friday high carbs (not going passed 100g)
Then Friday night and Saturday morning I will have a small high fat/high carb meal. Saturday I will eat light and small throughout the day while doing sips of water. As far as water goes I will have a gallon all week up until Friday, then Friday consume 3L, and do sips on Saturday.
Work outs
Sunday: Rest
Monday: Chest/Shoulders/Tris/abs w/ 20 min of cardio (lighter than normal)
Tuesday: Legs w/ 20 min of cardio (lighter than normal)
Wed: Back/Bi/Abs w/ 20 min of cardio (lighter than normal)
Thursday: Light circuit hitting all major muscle groups
Friday: Rest
Saturday: Show day!!
Gymgirl130
Registered
3/19/2012
Diet- low carb
Meal 1- 1/2C oats, 4 egg whites, 4 oz tilapia,
Meal 2- 1 can tuna, 1/4 C brown rice
Meal 3- 8 oz tilapia, 1 C spinach
Meal 4- 4 oz tilapia, 4 egg whites, 1 C spinach
Meal 5- 4 oz tilapia, 2 egg whites, 1 C spinach
Meal 6- 1 can tuna, 2 egg whites
Totals- 1,149cals, 15.7g fat, 51.7g carbs, 192.9g pro
WO- Chest/shoulders/tri/abs
10 min run on treadmill
Flat bench
85/10 3X
Incline fly
15/10 3X
Alternating DB shoulder press
15/10 3X
Alternating lateral and front raises
7.5/16 3X
Reverse pec dec
40/12 3X
Skull crushers
30/12 3X
Rope press downs
25/10 3X
Hanging leg raises
15 and 10 total on sides 3X
Decline crunches (slow)
15 3X
Elliptical 15 min
Diet- low carb
Meal 1- 1/2C oats, 4 egg whites, 4 oz tilapia,
Meal 2- 1 can tuna, 1/4 C brown rice
Meal 3- 8 oz tilapia, 1 C spinach
Meal 4- 4 oz tilapia, 4 egg whites, 1 C spinach
Meal 5- 4 oz tilapia, 2 egg whites, 1 C spinach
Meal 6- 1 can tuna, 2 egg whites
Totals- 1,149cals, 15.7g fat, 51.7g carbs, 192.9g pro
WO- Chest/shoulders/tri/abs
10 min run on treadmill
Flat bench
85/10 3X
Incline fly
15/10 3X
Alternating DB shoulder press
15/10 3X
Alternating lateral and front raises
7.5/16 3X
Reverse pec dec
40/12 3X
Skull crushers
30/12 3X
Rope press downs
25/10 3X
Hanging leg raises
15 and 10 total on sides 3X
Decline crunches (slow)
15 3X
Elliptical 15 min
Gymgirl130
Registered
3/20/2012
Diet- no carb
Meal 1- 4 egg whites, 4 oz tilapia, 1 C spinach
Meal 2- 1 can tuna, 2 egg whites, 1 C spinach
Meal 3- 8 oz tilapia, veggies
Meal 4- 1 can tuna
Meal 5- 4 oz tilapia, 4 egg whites, 1 C spinach
Meal 6- 4 oz tilapia, 2 egg whites, 1 C spinach
WO- legs/cardio
5min warm up on treadmill
BB squat
85/12 3X
Leg Ext
40/12 3X
Leg curl
60/15 3X
Seated calves
50/15 3X
Adduction
100/15 3X
Abduction
100/15 3X
Lunges holding 10lbsnDB
8full/8pulses/8full 1X
15 min on elliptical
Diet- no carb
Meal 1- 4 egg whites, 4 oz tilapia, 1 C spinach
Meal 2- 1 can tuna, 2 egg whites, 1 C spinach
Meal 3- 8 oz tilapia, veggies
Meal 4- 1 can tuna
Meal 5- 4 oz tilapia, 4 egg whites, 1 C spinach
Meal 6- 4 oz tilapia, 2 egg whites, 1 C spinach
WO- legs/cardio
5min warm up on treadmill
BB squat
85/12 3X
Leg Ext
40/12 3X
Leg curl
60/15 3X
Seated calves
50/15 3X
Adduction
100/15 3X
Abduction
100/15 3X
Lunges holding 10lbsnDB
8full/8pulses/8full 1X
15 min on elliptical
Gymgirl130
Registered
3/21/2012
Back/bis/abs
Lat pull downs
40/15 3X
cable row
55/12 3X
DB row
25/10 3X
Back Ext
15 3X
Ez bar curl 20lbs
21s 3X
Alternate Hammer DB curl
10/20 3X
Leg raises on bench 15 3X
HS crunches 15 3X
Thurs- 3/22/2012
Vertical traction
20/25
30/25
Seated machine row
30/25
30/25
Bench
45/50
Shoulder DB press
10/20
10/20
DB curl
7.5/25
7.5/25
reverse grip pull downs
20/25
20/25
Leg press
60/25
40/25
leg ext
20/25
20/25
leg curl
20/25
20/25
leg curl
20/25
20/25
seated calves
toes in/25
toes out/25
toes straight/25
3/23/2012
Rest
Diet has just been small proportions of brown rice and egg whites split through out the day. Tonight I plan on having something small that is high fat/high carb maybe a sandwich.
One more day way excited!!
Back/bis/abs
Lat pull downs
40/15 3X
cable row
55/12 3X
DB row
25/10 3X
Back Ext
15 3X
Ez bar curl 20lbs
21s 3X
Alternate Hammer DB curl
10/20 3X
Leg raises on bench 15 3X
HS crunches 15 3X
Thurs- 3/22/2012
Vertical traction
20/25
30/25
Seated machine row
30/25
30/25
Bench
45/50
Shoulder DB press
10/20
10/20
DB curl
7.5/25
7.5/25
reverse grip pull downs
20/25
20/25
Leg press
60/25
40/25
leg ext
20/25
20/25
leg curl
20/25
20/25
leg curl
20/25
20/25
seated calves
toes in/25
toes out/25
toes straight/25
3/23/2012
Rest
Diet has just been small proportions of brown rice and egg whites split through out the day. Tonight I plan on having something small that is high fat/high carb maybe a sandwich.
One more day way excited!!
Impressive, Good job!
Way to stay focused!
Way to stay focused!
Gymgirl130
Registered
Congratulations! nice end results
Gymgirl130
Registered
Oh my gosh it was the best experience of my life!! I loved it and I am for sure doing it aging in October. I didn't place but I definitely looked better than some that did place! I was so worried that I didn't look good, I was stressing out for nothing. The only thing I need help with is my posing so I am going to hire a posing coach for next time. Back stage everyone had their own coach and I was just watching and learning. It did feel good that I did everything myself but I think if I had some kind of support backstage I wouldn't of been so nervous. What a relief, now I know what to do. I did beige all day Sunday and still recovering lol. I am taking this week off from working out but keeping with the diet. I am not as strict but it is all healthy and more variety. I am up to 1800 calories and I am going to stay there for a while just to see how my body recovers. Monday I will be lifting heavy!
Attachments
ParadiseCup
Elite Member
Congratulations for getting on stage and completing this step of your journey !! Enjoy some time !!
Congrats on your first show! That must be an amazing feeling. I'm sure you will kill them in October...
Gymgirl130
Registered
Okay time to start up again. I have been very busy with a new job and haven't had time to log anything. Right now I am keeping my calories under 2000 and seeing how that goes. I have had good and bad days since my show and need to get back in the swing of things. I still need to lose fat before I compete again, so I am going to continue to eat clean with clean cheats. I pack on the pounds really easy and I need to be super strict. I have noticed my chest has developed quite a bit so I am only going to do one or two exercises for chest. Also I am going to bring my rep range a little higher than my normal 8-10.
Today 4/16/12
Meal 1- protein pancakes (1 scoop whey, 2T wheat bran, 3 egg whites, 1 banana w/no cal syrup)
Meal 2- 1/2 c cottage cheese, 1 apple, 2 whole wheat cracker sheets
Meal 3- Turkey burger, w/ fat free cheese, Thin bun
Meal 4- 6 oz tilapia, veggies
post wo- 1/2 scoop whey
Meal 5- 4oz chicken, salad w/ 1 boiled egg, 2 T dried cranberries, 1 T low cal dressing
Today's work out will be chest and back. I won't be training until later so I will post my workout tonight!
Today 4/16/12
Meal 1- protein pancakes (1 scoop whey, 2T wheat bran, 3 egg whites, 1 banana w/no cal syrup)
Meal 2- 1/2 c cottage cheese, 1 apple, 2 whole wheat cracker sheets
Meal 3- Turkey burger, w/ fat free cheese, Thin bun
Meal 4- 6 oz tilapia, veggies
post wo- 1/2 scoop whey
Meal 5- 4oz chicken, salad w/ 1 boiled egg, 2 T dried cranberries, 1 T low cal dressing
Today's work out will be chest and back. I won't be training until later so I will post my workout tonight!
Gymgirl130
Registered
Thanks guys! Yeah I gained so much experience and I can't wait for my next show, my goal is to get a trophy
Gymgirl130
Registered
4/16/2012
Great work out today. Back and bis were pumped!
Chest/Back
Push ups wide/normal/narrow
3X15 each
Dead lifts
95X15
115X15
125X15
Super set w/ Back ext holding 35lb plate
3X15
Hammer strength lat pull down
45 ea sideX20
70 eaX15
70 eaX13
Super set w/ DB row
30X15 3sets
Machine row wide grip
45X15
45X15
55X15
Super set w/ pull downs narrow grip
55X15
70X15
70X15
Abs
Hanging leg raises
30/25/20/15
Torso twist
2X25
Great work out today. Back and bis were pumped!
Chest/Back
Push ups wide/normal/narrow
3X15 each
Dead lifts
95X15
115X15
125X15
Super set w/ Back ext holding 35lb plate
3X15
Hammer strength lat pull down
45 ea sideX20
70 eaX15
70 eaX13
Super set w/ DB row
30X15 3sets
Machine row wide grip
45X15
45X15
55X15
Super set w/ pull downs narrow grip
55X15
70X15
70X15
Abs
Hanging leg raises
30/25/20/15
Torso twist
2X25
BFHammer
Registered
Great job making it to the show! How do you think you did on your carb loading?
Gymgirl130
Registered
Thanks!
I think my I did my carb load pretty well considering I was just doing what everyone else was doing. I wasn't going to eat anything but then looking around girls were eating peanut butter, candy bars, crackers you name it. I was scared to eat any of that but I decided what the heck I might as well. After the prejudge I went out and had steak and potatoes for my lunch. I definitely enjoyed that meal but I made sure I didn't over eat or become too full. After eating my muscles were full and my veins pop out it was awesome!!
Gymgirl130
Registered
Quads/Calves
Hack squat feet close
wu- body wt
90X15
140X15
140X15
leg press feet close super set with 20 box jumps
205X15
205X15
205X15
Leg ext (slow)
50X15
50X15
50X15
smith machine calf raises
out- 15 slow 10 pulses 2 sets
straight- 15 slow 10 pulses 2 sets
seated calf raises toes in
110X15
110X15
110X15
Adduction
150X15 slow 10 pulses 15 slow 3sets
Ran a mile after
Hack squat feet close
wu- body wt
90X15
140X15
140X15
leg press feet close super set with 20 box jumps
205X15
205X15
205X15
Leg ext (slow)
50X15
50X15
50X15
smith machine calf raises
out- 15 slow 10 pulses 2 sets
straight- 15 slow 10 pulses 2 sets
seated calf raises toes in
110X15
110X15
110X15
Adduction
150X15 slow 10 pulses 15 slow 3sets
Ran a mile after
