great I look fwd to your next post! I would love to compete for fun-But to be honest- the biggest thing holding me back from competing is because of the routine. I mean aren't gymnastics skills a requirementment? I am NOT a gymnast...
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J'Bo's Diary
- Thread starter J'Bo
- Start date
w8lifter
Elite Member
No no no girl you misunderstood! First, that was Cornfed's suggestion, not mine! I will give him shit for confusing ya! What he was saying was take your creatine w/ your berries immediately post w/o, then follow up w/ your protein/fat about 15 minutes later. You most definitely need protein post w/o!
Now, I'm not a big expert on creatine, but I always just mix the protein, berries and creatine together and drink it down, it works fine for me. The fact of the matter is you need an insulin spike w/ creatine to get the most out of it. The best thing would be to take his suggestion, but YMMV.
You must stop eating sugar! You can drop fat eating more calories w/ a high fat/low carb ZERO sugar diet than you could using a low fat/high carb/sugar diet! 14 weeks out girl....start cleaning it up now and it will be a lot easier later....you can still give yourself a cheat once a week if you start now, but if you w8 till the last second you're going to be dieting HARD for 8 weeks w/ no cheats!
I'm glad you're enjoying that leg program
w8lifter
Elite Member
Leslie...you're diet's pretty good...not sure of the breakdown of the Designer...has it got carbs?....I'd go w/ 35 g of protein & 1 tbsp of peanut butter for one shake and 35g protein & flax for the other. Cottage cheese alone isn't enough for a meal, unless you're eating 1.5 cups of it ....and w/ the carbs/sugar I wouldn't suggest it. Definitely add some more veggies in there 
....and w/ the carbs/sugar I wouldn't suggest it. Definitely add some more veggies in there
w8lifter
Elite Member
Oh, and J'bo...I already screwed up my diet for today....no cheats or anything, but I sorta forgot that salmon didn't have enough protein for one meal...so I'm a little low on pro and a little high on fat 
....oh well....what's the rest of your day looking like?
....oh well....what's the rest of your day looking like?
Designer has 2g carbs and 1.5g fat and 17.5g whey protein. It isn't a shake- I just mix it w/ my spoon. I am addicted to peanut butter and cottage cheese. But as soon as the cottage cheese runs out I will eliminate it. As for flax- I just bought ground flax- Never taken it before though. Do you just swallow a Tbsp of it? Veggies-for real?- Besides vitamins and minerals do they serve a purpose- or are they just extra filling carbs? Thanks for helping me out guys!Originally posted by w8lifter
Leslie...you're diet's pretty good...not sure of the breakdown of the Designer...has it got carbs?....I'd go w/ 35 g of protein & 1 tbsp of peanut butter for one shake and 35g protein & flax for the other. Cottage cheese alone isn't enough for a meal, unless you're eating 1.5 cups of it
J'Bo sorry for geting advice here in your diary- I think I need to start my own huh? LOL
w8lifter
Elite Member
Originally posted by Leslie2196
J'Bo sorry for geting advice here in your diary- I think I need to start my own huh? LOL
Ground flax is more used for fibre than it's EFA's....You can mix it w/ your oats, shakes, protein pancakes, tuna patties, etc. Use Flax seed oil for fats...and you would either down it straight (not suggested if you're just getting used to it
) or add it to your veggies, tuna, shakes, etc.Yes, eat your veggies, didn't your mom tell you
....you'll need the fibre, vitamins & bulk (they'll fill you up if you're still hungry and can't eat any more fat/pro)Use 1.5 scoops of that protein per meal...17g isn't enough.
Leslie2196 " I would love to compete for fun-But to be honest- the biggest thing holding me back from competing is because of the routine. I mean aren't gymnastics skills a requirementment? I am NOT a gymnast..."
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I am so glad you said that. That is exactely what i had said 8 monthes ago. I started training in October for my April show, but before that i had no gymnastics or strength moves. Thanks to an incredible pro fitness athlete (Kary Odiatu) she got over 15 girls ready for the show. Kary has done so much for us "fitness chicks" in Manitoba and made it easy for us to compete. I prior to October could not even do a proper cartwheel, and i preformed 8 monthes later and did a backhandspring. I had no flexiblity and serious rythmn problem. Haha. A friend of mine who competed with me lost 50 lbs to compete, a 35 year old woman with 4 kids also competed, and a girl who had never even lifted a weight competed and did really well. It suprisingly doesnt take that long, if you have the muscle you are ahead of schedule already. Remember you are judged on your physique twice and your routine only once (in IFBB anyways). An ok routine and an awesome body will win every time. When i started i thought i would do poorly in the routine and kick ass in the body, well things changed and i was marked 2nd all around for my routine and 4th and 3rd for my physique.
Anyways these are some of the things that can help you get started:
Think about your skills right now. Have you taken dance lessons, cheer leading, gymnastics or anyother types of sports?
Anything helps and build a routine according to your strengths. I wasn't a good dancer and my flexibility was weak, but my strength was way up there and i could hold a press hold for 20 sec. almost. Don't think about creating a routine but rather gaining skills to build a routine.
Think about taking a dance class, adults gymnastics, or anyother helpful classes. Gymnastics is not a must in any routine, but it adds preformance value.
Watch a pro fitness show, they will inspire you to no end and will give you endless ideas for your routine.
Surf the web for fitness posing suits and routine costume ideas. There are plenty of custom suit and dress designers that make costumes. Ask around and you can usually find a reputable one. I did this really early on in my training so that come diet time i did not have to worry about these things. Plus take note of hair styles (should be out of your face), make up (heavy nut not clown like), jewellery (earings and hair clips only), look for heels (make sure you do this early sometimes near competition season they raise the prices).
Plan your monthes and i suggest having your entire routine choreographed and ready to start practicing a minimum of 3 monthes out from the comp. This will give you enough time to build up the endurance and to finalize changes in good time.
Oh yah forgot about the thing you have to do before you do your routine, get your music made. Pick music that you like and that makes you move. Keep in mind some transitions that should be very upbeat and involve the audience somehow. Maybe have some lip syncing parts.
These are all fitness specific things to do.
Don't forget to get your diet and training plan in order for the monthes up to your comp. Ask as many questions from people you look up to in the sport or you see as a role model.
Make sure you really write out your long term and short term goals to help you organize everything you have to do.
There is alot to be done to prepare for a show, mental, physical, and definately emotional (believe me its not the same as mental prep).
Getting into fitness this past year has changed my life. I have met so many awesome people and shared so many great moments of pure satisfaction. Not to mention that you have a dealine to get looking awesome.
If you have any other questions let me know.
P.S i am going to do a round-off backhandspring in my next routine. Anything is possible if you want it bad enough.
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I am so glad you said that. That is exactely what i had said 8 monthes ago. I started training in October for my April show, but before that i had no gymnastics or strength moves. Thanks to an incredible pro fitness athlete (Kary Odiatu) she got over 15 girls ready for the show. Kary has done so much for us "fitness chicks" in Manitoba and made it easy for us to compete. I prior to October could not even do a proper cartwheel, and i preformed 8 monthes later and did a backhandspring. I had no flexiblity and serious rythmn problem. Haha. A friend of mine who competed with me lost 50 lbs to compete, a 35 year old woman with 4 kids also competed, and a girl who had never even lifted a weight competed and did really well. It suprisingly doesnt take that long, if you have the muscle you are ahead of schedule already. Remember you are judged on your physique twice and your routine only once (in IFBB anyways). An ok routine and an awesome body will win every time. When i started i thought i would do poorly in the routine and kick ass in the body, well things changed and i was marked 2nd all around for my routine and 4th and 3rd for my physique.
Anyways these are some of the things that can help you get started:
Think about your skills right now. Have you taken dance lessons, cheer leading, gymnastics or anyother types of sports?
Anything helps and build a routine according to your strengths. I wasn't a good dancer and my flexibility was weak, but my strength was way up there and i could hold a press hold for 20 sec. almost. Don't think about creating a routine but rather gaining skills to build a routine.
Think about taking a dance class, adults gymnastics, or anyother helpful classes. Gymnastics is not a must in any routine, but it adds preformance value.
Watch a pro fitness show, they will inspire you to no end and will give you endless ideas for your routine.
Surf the web for fitness posing suits and routine costume ideas. There are plenty of custom suit and dress designers that make costumes. Ask around and you can usually find a reputable one. I did this really early on in my training so that come diet time i did not have to worry about these things. Plus take note of hair styles (should be out of your face), make up (heavy nut not clown like), jewellery (earings and hair clips only), look for heels (make sure you do this early sometimes near competition season they raise the prices).
Plan your monthes and i suggest having your entire routine choreographed and ready to start practicing a minimum of 3 monthes out from the comp. This will give you enough time to build up the endurance and to finalize changes in good time.
Oh yah forgot about the thing you have to do before you do your routine, get your music made. Pick music that you like and that makes you move. Keep in mind some transitions that should be very upbeat and involve the audience somehow. Maybe have some lip syncing parts.
These are all fitness specific things to do.
Don't forget to get your diet and training plan in order for the monthes up to your comp. Ask as many questions from people you look up to in the sport or you see as a role model.
Make sure you really write out your long term and short term goals to help you organize everything you have to do.
There is alot to be done to prepare for a show, mental, physical, and definately emotional (believe me its not the same as mental prep).
Getting into fitness this past year has changed my life. I have met so many awesome people and shared so many great moments of pure satisfaction. Not to mention that you have a dealine to get looking awesome.
If you have any other questions let me know.
P.S i am going to do a round-off backhandspring in my next routine. Anything is possible if you want it bad enough.
w8lifter
Elite Member
That was a great post J'bo 
ok ok W8 i know i need to smarten up, its like i am out of control right now. They should have help groups for sugar addicts.
Confession: Last contest i cheated up to 1 week out. So in reality i only dieted for 1 week. I was nuts. 4 weeks out i went nuts one day and ate 18 chocolate cookies.
My bodyfat never goes past 17% and even though i am still eating bad i am only 15%. But i feel like shit. And i complain about not being able to gain muscle. Geuss i know why!
well i am confessing do you really want to hear what i ate yesterday and today?
Man i am going to be soooo imbarrased
Tuesday:
meal 1 (if you want to call it that)
chicken breast stuffed with feta, parm, sun-dried tomatos, olives
meal 2
strawberries and cream shake with protein
meal 3
2 pieces flax seed bread, 75 grams corned beef, 2 tablespoons havarti cheese, mayo, mustard sandwich, with watermelon and 1/2 bag of chips (make me sick)
meal 4
3/4 cup basmati rice, 1/2 orange pepper, 6 shrimp, 1 tablespoon bbq sauce, corn on the cob, 1 teaspoon butter, salt
meal 5
movie popcorn
meal 6
earls pizza with shrimp, pesto, sun dried tomatos, feta cheese
Wednesday
meal 1
creatine in 1/4 cup juice
1/2 cup oatmeal with 1 tablespoon sugar free jam
4 eggs (1 yolk)
meal 2
1/2 bag chips
tin tuna with celery and mayo
3/4 cup basmati rice
Ok thats full confession, it took alot of guts to do that.
Now ill go weigh myself: 132lbs at 14% bodyfat.
Told you i just dont gain fat either.
Signed desperate sugar eater.
Confession: Last contest i cheated up to 1 week out. So in reality i only dieted for 1 week. I was nuts. 4 weeks out i went nuts one day and ate 18 chocolate cookies.
My bodyfat never goes past 17% and even though i am still eating bad i am only 15%. But i feel like shit. And i complain about not being able to gain muscle. Geuss i know why!
well i am confessing do you really want to hear what i ate yesterday and today?
Man i am going to be soooo imbarrased
Tuesday:
meal 1 (if you want to call it that)
chicken breast stuffed with feta, parm, sun-dried tomatos, olives
meal 2
strawberries and cream shake with protein
meal 3
2 pieces flax seed bread, 75 grams corned beef, 2 tablespoons havarti cheese, mayo, mustard sandwich, with watermelon and 1/2 bag of chips (make me sick)
meal 4
3/4 cup basmati rice, 1/2 orange pepper, 6 shrimp, 1 tablespoon bbq sauce, corn on the cob, 1 teaspoon butter, salt
meal 5
movie popcorn
meal 6
earls pizza with shrimp, pesto, sun dried tomatos, feta cheese
Wednesday
meal 1
creatine in 1/4 cup juice
1/2 cup oatmeal with 1 tablespoon sugar free jam
4 eggs (1 yolk)
meal 2
1/2 bag chips
tin tuna with celery and mayo
3/4 cup basmati rice
Ok thats full confession, it took alot of guts to do that.
Now ill go weigh myself: 132lbs at 14% bodyfat.
Told you i just dont gain fat either.
Signed desperate sugar eater.
w8lifter
Elite Member
Yes, that did take a lot of guts to post that! I know I refuse to post in my journal when I'm eating like shit. So now that you see it in print, you're not going to eat it anymore right?
And ........don't be using "I don't gain fat" as an excuse You are a fitness competitor, people look up to you, seek your advice...even if 'you' think your physique isn't 'perfect' (we are all our own worst critic) there are people at your gym...regular everyday non-competing people who look at you and see strength and want to know how you got to where you are....keep that in mind next time you want sugar
Now seriously,
.....you would not crave sugar anymore if you cut it out of your diet...first couple of days are obviously the toughest. Give yourself a few days, and you won't even miss it!
And ....
....don't be using "I don't gain fat" as an excuse You are a fitness competitor, people look up to you, seek your advice...even if 'you' think your physique isn't 'perfect' (we are all our own worst critic) there are people at your gym...regular everyday non-competing people who look at you and see strength and want to know how you got to where you are....keep that in mind next time you want sugar Now seriously,
.....you would not crave sugar anymore if you cut it out of your diet...first couple of days are obviously the toughest. Give yourself a few days, and you won't even miss it!
w8lifter
Elite Member
That's good girl! Hopefully, I don't screw my diet up today too
Well here it goes, at this moment i am eating my meal one:
1/2 cup oatmeal with 1 tablespoon sugar free jam
4 egg whites (1 yolk)
25 grams turkey breast
What should i take my creatine with?
I am leaving for the gym in one hour.
I usually take it with a powdered juice crystal.
1/2 cup oatmeal with 1 tablespoon sugar free jam
4 egg whites (1 yolk)
25 grams turkey breast
What should i take my creatine with?
I am leaving for the gym in one hour.
I usually take it with a powdered juice crystal.
Ok meal two: post workout
1 teaspoon creatine, 3 tablespoons heavy cream, 1 scoop protein, 4 strawberries.
As i was grabbing my strawberries from the freezer i stared at those cookies for about 5 min. but W8's voice kapt haunting me to put them down. So no cookies today. No cheats so far.
1 teaspoon creatine, 3 tablespoons heavy cream, 1 scoop protein, 4 strawberries.
As i was grabbing my strawberries from the freezer i stared at those cookies for about 5 min. but W8's voice kapt haunting me to put them down. So no cookies today. No cheats so far.
Hi J'Bo. You were so honest - I will be too! I've always been a freak for sugar and desserts. I'm the sort of person who would gladly skip meals and only eat dessert. Seriously. I've always tried to watch it and keep it under control but it was always a real effort. (lucky me I've never been overweight. not as lean as i want and all that but always "thin")
ANYWAY - since i started following the DPw8 / BBP eating plan the cravings are 95% gone. i can honestly say that there has been pie and cookies in the house (my bf and his daughter eat it) and i've been able to sleep nights. i don't think about dessert all the time and crave it like i always have.
(i do crave bread and pasta sometimes though) there is hope here! they baked brownies last weekend. there was a time that i would have easily eaten 1/2 the pan. i'm not so much glad that i didn't. i'm glad that it wasn't torture not to.
anyway - enough about me. just saying it really does get easier! (if only the visions bread and pasta would stop haunting me i'd be set!)
have a great day!
ANYWAY - since i started following the DPw8 / BBP eating plan the cravings are 95% gone. i can honestly say that there has been pie and cookies in the house (my bf and his daughter eat it) and i've been able to sleep nights. i don't think about dessert all the time and crave it like i always have.
(i do crave bread and pasta sometimes though) there is hope here! they baked brownies last weekend. there was a time that i would have easily eaten 1/2 the pan. i'm not so much glad that i didn't. i'm glad that it wasn't torture not to.
anyway - enough about me. just saying it really does get easier! (if only the visions bread and pasta would stop haunting me i'd be set!)
have a great day!
Thanks nikegurl!
I know there is a silver lining to my addiction.
I just want to let everyone know that i just looked in the mirror and i can notice a small difference in my delts. Thanks to W8 and gopro i can see that pushing hard and eating right will get me to the goals i have set.
Thanks everyone.
P.S i dont think anyone else would notice the difference, but i do.
I know there is a silver lining to my addiction.
I just want to let everyone know that i just looked in the mirror and i can notice a small difference in my delts. Thanks to W8 and gopro i can see that pushing hard and eating right will get me to the goals i have set.
Thanks everyone.
P.S i dont think anyone else would notice the difference, but i do.
w8lifter
Elite Member
Excellent J'bo 
I haven't screwed up my diet yet today either!
I haven't screwed up my diet yet today either! 
Well W8
I have taken on a huge challenge last night.
I have decided that i may do the June.22nd physique challenge.
So no sugar for this chick, regardless of my cravings.
I am going to need help though.
And some instructions on what to do for this diet.
Kinda clueless.
Never had to diet so fast.
I am at 14% and want to get to 11%
Ideas?
I have taken on a huge challenge last night.
I have decided that i may do the June.22nd physique challenge.
So no sugar for this chick, regardless of my cravings.
I am going to need help though.
And some instructions on what to do for this diet.
Kinda clueless.
Never had to diet so fast.
I am at 14% and want to get to 11%
Ideas?
w8lifter
Elite Member
Is it possible to get from 14 to 11 in 3 weeks? lol
Okay post your diet that you will use from this day on and your cardio routine and we'll see what you have
lolOkay post your diet that you will use from this day on
and your cardio routine and we'll see what you have W8 are you laughing at me?
Check out my thread under training titled i desperately need your opinion. I could use your help dealing with the perv clan. Plus your opinion on what everyone is saying.
I really don't know what my diet will be?
As for cardio, i was thinking 2 times a week for 40 minutes.
I did more than that last time and i started dropping too fast.
Plus i am doing my bench steps 3 sets 2 times a week.
I'll post my old diet and try to make some changes for you to see.
Check out my thread under training titled i desperately need your opinion. I could use your help dealing with the perv clan. Plus your opinion on what everyone is saying.
I really don't know what my diet will be?
As for cardio, i was thinking 2 times a week for 40 minutes.
I did more than that last time and i started dropping too fast.
Plus i am doing my bench steps 3 sets 2 times a week.
I'll post my old diet and try to make some changes for you to see.
i GUESS YOU DON'T BELIEVE ME???
w8lifter
Elite Member
No, I'm not laughing at you girl, sorry to give that impression
I don't have time right now, but I'll be back w/ a diet for you that we can work on. In the meantime, if you could post the diet you used last time, that would be helpful....and how long you used it for.
I don't have time right now, but I'll be back w/ a diet for you that we can work on. In the meantime, if you could post the diet you used last time, that would be helpful....and how long you used it for.
Sorry i misunderstood you.
This is my diet but i have only been on it for about a week.
Lost 1% and 2 lbs though.
Meal 1: (pre w/o)
4 egg whites (1 yolk)
1/2 cup oatmeal w/ 1 Tablespoon sugar free jam
1 teaspoon creatine w/ 1/4 cup juice
Meal 2: (post w/o)
4 strawberries
3 Tablespoons whipping cream
1 teaspoon creatine
Meal 3: (2 hours later)
tin tuna
1 Tablespoon mayo
3/4 cup brown rice
celery
1/4 cup pecans
Meal 4:
fruit
1 Tablespoon peanut butter or 13 nuts
1 scoop protein powder w/ water
Meal 5:
chicken breast, veggie ground round, turkey breast, or steak
2 cups green veggies
1/4 yam or 1/2 cup rice
1 Tablespoon of fat (dressing if having salad or else nuts)
Meal 6:
turkey breast or tuna
1 Tablespoon peanut butter
or
protein shake and hemp oil
or
chicken and peanut butter
or
tuna and mayo
Thanks girl!
This is my diet but i have only been on it for about a week.
Lost 1% and 2 lbs though.
Meal 1: (pre w/o)
4 egg whites (1 yolk)
1/2 cup oatmeal w/ 1 Tablespoon sugar free jam
1 teaspoon creatine w/ 1/4 cup juice
Meal 2: (post w/o)
4 strawberries
3 Tablespoons whipping cream
1 teaspoon creatine
Meal 3: (2 hours later)
tin tuna
1 Tablespoon mayo
3/4 cup brown rice
celery
1/4 cup pecans
Meal 4:
fruit
1 Tablespoon peanut butter or 13 nuts
1 scoop protein powder w/ water
Meal 5:
chicken breast, veggie ground round, turkey breast, or steak
2 cups green veggies
1/4 yam or 1/2 cup rice
1 Tablespoon of fat (dressing if having salad or else nuts)
Meal 6:
turkey breast or tuna
1 Tablespoon peanut butter
or
protein shake and hemp oil
or
chicken and peanut butter
or
tuna and mayo
Thanks girl!
