Hiker's competition journal

[hikerchick]

Name: hikerchick aka Shelley
Age: 33
Height: 5'5 3/4"

Current Weight: 130lbs, approx. 18%bf
Goals: add 5 pounds of muscle, lean up enough to see my abs, have an overall tight look

Stats:
neck: 12"
chest: 33"
upper arm: 11.75"
waist: 29.5"
hips: 38"
thigh: 21.5"
calf: 13.5"

I am really excited for this competition. I need it. I need it to keep me focused and moving forward. To keep me healthy and eating well. I don't care if I win, I am only competing against myself. I want to be the very best that I can be and I know I am not there yet.

I have a shorter term goal too. I had a baby last October and I want to be in the best shape of my life by her first birthday. I have worked out consistently for a long time and will continue to, so the main thing that will get me there is going to be focusing on my nutrition.

Another thing I want to work on is strengthening my back. I have back issues so I will be doing a lot of pilates, yoga and core strength work to accomplish that.

 

[hikerchick]

Okay, here's the hard part. Having to post pics almost made me not do this contest. It's very nerve-wracking!

Front:

 

[hikerchick]

Back:

 

[hikerchick]

Side:

 

[shortstuff]

Ok Hottie you look amazing I wanna look like you after I have a child

GOOD LUCK!!!!

 

[hikerchick]

Saturday

Food:
1
protein pancakes (3 egg whites, 1 T. flax, 1 scoop vanilla protein)
1 T. walnuts
1 T. sugar free syrup
1/2 cup irish oats
1 T. walnuts

2
chicken breast
apple
1 cup green beans

3
1 cup lowfat cottage cheese
1/4 avocado
1 cup broccoli

4
chicken breast
apple

5
nectar protein shake
12 almonds

6
protein shake
1/2 cup cottage cheese
1 T. natural pb

Cals: 1800
Prot:186
carbs:144
fat:60





Exercise:

30 minutes pilates
1 hour power walk
core strength stuff

 

[J'Bo]

hun you need full length pics or else we cant see all the improvements on the after shots
you hotty

 

[Jenny]

Hey Hiker! This will be really fun, I'm excited

 

[J'Bo]

how does someone only eat 1tbsp of nuts? are they crushed?

 

[J'Bo]

you are all gonna rock.
no bikini is fine hun just as long as its not pants
btw your lookin hot.
meals look great so far.
you going to post your training too?
are you carb cycling?

 

[hikerchick]

Originally posted by J'Bo
you are all gonna rock.
no bikini is fine hun just as long as its not pants
btw your lookin hot.
meals look great so far.
you going to post your training too?
are you carb cycling?

Can I just say you are a great coach already!!

I don't feel hot right now but thanks for saying so anyway.

I will post my training. I am starting a new workout this week. It's a total body 3x a week program. I've been doing the same thing for so long that I'm really looking forward to doing this. I'll post it sometime this weekend. One of my trainer friends made it with me.

I haven't tried carb cycling yet but I've been thinking about giving it a try. Maybe in a couple weeks.

 

[Rissole]

Hi Shelley You should do great All da best

 

[firestorm]

Originally posted by hikerchick
LOL yeah, I buy them already chopped up then it's easier to just add them to other foods.
I'll try to get the full pics done this weekend. Although I refuse to wear a bikini, actually I don't even have one. Sports bra and shorts will have to do.

YEA J'BO ya big stickler!!! Sports bra and shorts for me too no way will I wear a bikini!!!!!

 

[firestorm]

Chick, awesome pics girl!! Kids? Who woulda known. You look wonderful! Kids huu? lol Well it looks like your definitely on the right track and this comp will only make the sweat and pain fun. We're all here for ya kiddo pushing you along. You just might have to push back once in awhile. lol good luck hun!!!!!

 

[hikerchick]

Sunday

Meals:

1
1/2 cup irish oats
2 T. walnuts (too many nuts, 1 T. is plenty)
protein shake (25 g)

2
tofu scrambler

3
nectar protein shake
10 almonds
apple

4
protein pancakes
2 T. sugar free syrup
1/2 cup strawberries

5
chicken breast
2 cups spinach
1 T. newmans own dressing
1 T. sunflower seeds

6
1 cup lowfat cottage cheese
1/2 T. natural pb (all I had left )

cals:1546
prot:172
carbs:102
fat:51

3 liters of water - is this enough? i'm going to try and up it to 4 over the next week

Workouts:
full body weights - see below for routine
30 minute power walk
30 minutes pilates

 

[hikerchick]

Workout

Day One

squats 5 x 6
pushups 1 x 10/ 2 x failure
lat pulldown 5 x 6
tricep pushdown 5 x 6
bar curl 5 x 6
tri-set for shoulders 3 (3 x 10) front raise, lateral, rear

1st set is 50% max weight
2nd set is75% max
3-5 are 100% max for 6 reps

I started this workout today and LOVE it. I've been doing a 4 day split for about 2 years. and am moving out of that rut. It feels good to do something different.
My weights for today were kind of WEAK but I'll improve. Also, I have lowback issues so could go heavier on the squat but will ease into it. I plan on doing this workout for 6 weeks. I'll post the other two days as I do them this week.
day one weights:
squats: 30/40/65
pushups: failure=25 reps and 20 reps (today I did girly pushups, next week I'll do regular)
lat pulldown: 40/60/80
tricep: 30/40/60
bar curl: 20/30/40
triset: 5 pounds

 

[shortstuff]

ok girly you are too cute and GREAT workout!!!!!!!!!! OMG I had my last cheat day today. I had whole wheat pancakes and eggs, with lots of syrup

OK I am so inspired by you

 

[shortstuff]

you are too cute, you eat the donut and i will have coffee

 

[firestorm]

How do you make protein pancakes???

 

[firestorm]

I mixed protein powder with water and put it in the pan and ugggh threw it away.

 

[hikerchick]

Originally posted by firestorm
I mixed protein powder with water and put it in the pan and ugggh threw it away.

Yeah, that sounds pretty nasty! I use 3 egg whites, 1 T. ground flax and a scoop of vanilla protein powder. Mix it up really well. Spray pam in your pan, cook until lightly browned both sides. Then top with sugar free maple syrup and strawberries or other fruits, or chopped walnuts. Yummy!!

 

[firestorm]

OOOhhhhh Egg whites!! Nooo wonder!!! sheesh. Well I'm doing a copy and past on that sweetie. Thank you soo much. big hug and kiss.

 

[maniclion]

18%BF! No way is that approximate, it has to be way lower.

"3-5 are 100% max for 6 reps" please explain. In my thinking 100% of max is the the heaviest weight you can lift once.

Good, work from the center out for strength, just like building a home, frame first then the outer shell. Less prone to injury.

 

[Rissole]

Originally posted by maniclion
18%BF! No way is that approximate, it has to be way lower.

Girls carry high bf % than guy's Manc. A ripped female for competion might be 10-12% where a guy will be 3-6%.

 

[hikerchick]

Originally posted by maniclion
18%BF! No way is that approximate, it has to be way lower.

"3-5 are 100% max for 6 reps" please explain. In my thinking 100% of max is the the heaviest weight you can lift once.

Good, work from the center out for strength, just like building a home, frame first then the outer shell. Less prone to injury.

Lion you're too kind! I had it done with calipers and they're +/- 3% but I don't think I'm any lower than that. I definitely have fat around my upper hips. Not that you need to go look again and see that.

Maybe I explained the sets and reps wrong. I mean the max I can do for 6 reps, not a 1 rep max. So the first two sets are 50% and 75% of my 6 rep max. Does that make sense? I am definitely not into doing 1 rep max for anything.

 

[J'Bo]

hikerchicky...3 liters is ok for now but slowly raise it and aim for 5-6liters. Your morning carbs could come up a bit and then taper them at the end of the day. You need to get some good oil in there though hun
Looks good and weights are looking pretty good for someone who hasent lifted them in a while

 

[Leslie]

Hi. Just wanted to wish you luck as I have done to the otheres. This will be a fun/interesting competiotn to watch

 

[hikerchick]

Originally posted by J'Bo
Your morning carbs could come up a bit and then taper them at the end of the day. You need to get some good oil in there though hun
Looks good and weights are looking pretty good for someone who hasent lifted them in a while

I'm going to add a serving of brown rice in the am, will steam some up tomorrow. Also need to buy flaxseed oil, ran out a couple weeks ago. I have ground flax in my prot. pancakes, could add it to my cottage cheese too but I was worried about getting too much fat.

Where do you think my calories should be at? Also do you think I should change my ratios? I usually end up at about 40/30/30 p/c/f at the end of the day.

Thanks sweetie!!

 

[Leslie]

I know its rare nowadays. i personally hated it, but its grown on me

 

[hikerchick]

Monday

Food:

1
1/2 cup oatmeal
1 T. oatmeal

cardio

2
protein pancakes
apple

3
3/4 cup oatmeal with a little sweetener
1 cup cottage cheese

Didn't finish the day here as well as I had started. Woke up with a sore throat and it got worse as the day went on. I had a couple protein shakes and some ice cream - to soothe my poor throat!

Workouts:

20 minutes elliptical level 8