KristaLeigh's Training Journal

[kristaleigh]

Getting back on track with my training for next year's bikini competition season. 102 days until my first comp in 2013.

Sunday's workout was just some steady state cardio on the Cybex. Went for about an hour and hit 651 calories. Wanted to go longer but the gym was closing so I had to go.

Nutrition is getting back on track and just ordered some stuff from IML so I'm excited to see what changes happen in the next few weeks. I've been loving food this off season and it's starting to show. Don't want to be all crazy trying to lean out in the last few weeks leading up to the show like I was this year so I'm starting prep a lot sooner this time around.

Stats as of 11/16:
Wt 136 (clothed)
BF 19%

 

[AlphaMalePharma]

whats your diet look like?

 

[kristaleigh]

I have a lot of issues with food lol. Can't do anything too high in fiber and I'm lactose intolerant. I do whole grains, mostly rice and quinoa and oats, whey protein shakes, chicken, turkey, casein at night. I'm starting to add in squash and sweet potatoes. I do eat fruit but not past 2pm typically. When I'm on track I stay away from sugars but lately I've been pretty off track. I know my diet needs work. I'm meeting with the nutritionist at my work next week to see what we can come up with. I try to net 1500 calories unless its a rest day and that is 1200 net. I'll start running a food log on here too. I'm always up for help too when it comes from someone who knows what they're talking about.

 

[longworthb]

Subbed. Get that shit

 

[S_walker]

Subbed

Knock it out lil mama!

 

[Z82]

Subd

 

[MuscleAddiction]

You know I am in for this girl! Let's do it!!

 

[kristaleigh]

Well went into job #2 tonight and found out I didn't have to work tonight so got my workout in early. Looks like I can go to bed early tonight too so def off to a good start.

Here's the day:
7:30a-thermogenics, cla, multivitamin
8a-protein shake and some blueberries
11a-thermogenics
11:30-amino x and a protein bar
2:00-pumpkin spice bagel (love me some pumpkin) and cla
3:00p-started cardio since I didn't have to work. 45 min of kickboxing, 15min on recumbent bike, then 20 min on the crossover for a total of 707 calories. 4:30-l-arginine and preworkout
5:00-worked chest
DB chest press 4x15 w/25s
Push-ups with feet on bench-15, 10, 10
DB flys 3x12 w/20s
Kinesis machine chest press with lunge 2x20 at setting 4
Kinesis machine horizontal chops 4x10 at setting 3
Incline chest press on machine 3x15 at 35lbs
Pec flys on machine 3x15 at 25.
Total calories burned lifting was 318. Not bad for chest day
Don't usually use machines but the free weight room was so busy and I didn't feel like fighting over space so I changed it up. Incline presses on the machine definitely hit my pecs differently so I may add these in.
Also did measurements today so I have a new starting point.

Weight: 135.5
Chest: 34.75
Waist: 28.5
Abs: 30.5
Hips: 37 (woohoo!!! Been building my glutes so I'm super excited this number went up.)
R/L thigh: 21/21
Right arm relaxed/flexed: 11.5/12.5
Left arm relaxed/flexed: 11.5/12.5
Right calf: 14
Left calf: 14
R/L forearm: 9.5/9.5

Had a fiber one bar post workout because it was all I had in my bag and I didn't feel like buying something at the gym. Haven't had dinner yet but will probably have a lean shake. Will have a refeed shake before bed along with milk thistle and melatonin.

New stuff I ordered from Orbit this morning shipped today so I'm super excited. Going to start on Halo for Her, Pyro Fx, and Razor Cuts so I'm really excited to see what changes happen in the next few weeks.



Judges feedback at last show was to cap out my delts, deepen my hamstrings and come in leaner. Thanks to HeavyLifter and Z499 my delts are coming in nicely-love lifting with you guys Judges also said to work on posing, but that's just practice and finding my style. 101 days out! Plenty of time

 

[MuscleAddiction]

Nice detail, great start, looking forward to this!

 

[kristaleigh]

Helps that I have to log everything in great detail for my meeting with the nutritionist next week. Also I want pie on Thursday so I'm trying to do good the rest of this week.

 

[AlphaMalePharma]

Helps that I have to log everything in great detail for my meeting with the nutritionist next week. Also I want pie on Thursday so I'm trying to do good the rest of this week.

let me know how things go with the nutritionist and post your macro breakdown when you get a chance, i may know a little
something about dieting Just by glancing at what you ate today real quick i can see you may be short on fats, and probably should cut back on the shakes and sub more whole food... almonds are one one the best sources of fat i hope you like them lol

 

[kristaleigh]

Yeah my fats were low today. Had a string cheese as well this evening

 

[kristaleigh]

I've never in my life been that low carb lol. My nutrition is my weakest point for sure.

 

[AlphaMalePharma]

View attachment 48156 I've never in my life been that low carb lol. My nutrition is my weakest point for sure.

na thats right about you wanna be for now imo.....stick with those macros til you hit a wall, that way you have somewere to go with your diet like lowering carbs, carb cycling, ckd etc. I seem to prefer IF and it is very effective

 

[kristaleigh]

I usually go higher carb bc I need it for all the cardio I do. I get too sleepy low carb.

 

[longworthb]

U look good. Good luck on the upcoming comp. halo for her should help you get some lean muscle for sure and the pyro should help drop what little fat u have

 

[MuscleAddiction]

na thats right about you wanna be for now imo.....stick with those macros til you hit a wall, that way you have somewere to go with your diet like lowering carbs, carb cycling, ckd etc. I seem to prefer IF and it is very effective

IF is the way to go, I changed months ago to IF and was concerned about it on cycle...so I went off for a few days, what a mistake that was...being a slave to eating every 3 hours sucks. I do eat every 2-3 hours during my 8 hour feed, but much easier to manage. AMA knows quite a bit on nutrition, I am still learning, but IF may be something you want to research and look into...I know you will enjoy it. Oh, and you can eat your pie too ...I just ate 1/2 a Key Lime Pie on Saturday !

 

[kristaleigh]

I may have to try IF. That being said my stomach starts growling every 2.5 hours right now lol. Nutrition has been alright today, was on a cheese kick today. Must be needing fats lol. I'll log nutrition after my last meal tonight.

Today's workout was glutes and hams. Was going to do abs too but I had a nice break in my day today and actually got to take Pilates. I'd never taken a class with this instructor and she seriously kicked my butt. I teach Pilates and I still have to say it was the hardest class I have ever been in. So abs were taken care of there.

This evening I did 30 min of walking on the treadmill (feeling lazy) and 5 min on the bike just to cool down after I lifted
Seated leg curl
20@45
20@40
20@40
Multihip machine hip extensions
20@70 for left and right
20@80 for left and right
20@85 for left and right
Reverse lunges
3x20 for each leg
Bridges with feet on bench
3x20 slow
Stiff leg deadlifts
3x15@60
Kettlebell swings with hip thrust
25# kb 20reps, 15 reps, 10 reps

My low back has been so tight so I've been babying it. Posing practice all summer created an imbalance in my left SI joint and I've been working on correcting that, but also babying it bc it's been hurting lately.
Not sure if I'll be able to lift tomorrow without getting up way early long long work day tomorrow but if it's slow I can workout in the morning at job#1

 

[kristaleigh]

Had a cancellation so I actually got to lift. Did a weird mix but it hit what I haven't already this week.

Stiletto plie leg press 3x20 @ 70
Hip adduction (machine) 20@60, 20@65, 20@70.
Lat pull 3x20 @ 40
Shoulder press (machine) 20@20, 20@17.5, 20@15
Narrow Leg press 20@100, 20@95, 20@90
Hip abduction (machine) 3x20 @ 60
Low row 3x20 @ 40
Tricep dip (machine) 3x20 @ 45

Some of these can go up next time-stiletto press up to 75, adduction up to 75, abductions up to 65, dips up to 50. Everything else felt good and hard. Doubt I'll get any cardio in today bc of work schedule, but I will do some tomorrow.

 

[AlphaMalePharma]

I may have to try IF. That being said my stomach starts growling every 2.5 hours right now lol. Nutrition has been alright today, was on a cheese kick today. Must be needing fats lol. I'll log nutrition after my last meal tonight.

Today's workout was glutes and hams. Was going to do abs too but I had a nice break in my day today and actually got to take Pilates. I'd never taken a class with this instructor and she seriously kicked my butt. I teach Pilates and I still have to say it was the hardest class I have ever been in. So abs were taken care of there.

This evening I did 30 min of walking on the treadmill (feeling lazy) and 5 min on the bike just to cool down after I lifted
Seated leg curl
20@45
20@40
20@40
Multihip machine hip extensions
20@70 for left and right
20@80 for left and right
20@85 for left and right
Reverse lunges
3x20 for each leg
Bridges with feet on bench
3x20 slow
Stiff leg deadlifts
3x15@60
Kettlebell swings with hip thrust
25# kb 20reps, 15 reps, 10 reps

My low back has been so tight so I've been babying it. Posing practice all summer created an imbalance in my left SI joint and I've been working on correcting that, but also babying it bc it's been hurting lately.
Not sure if I'll be able to lift tomorrow without getting up way early long long work day tomorrow but if it's slow I can workout in the morning at job#1

IF takes some getting used to, the reason i prefer it is because you will not go to bed hungy and i dont know about you but i cant sleep for shit when im hungy. Stay away from dairy when cutting too, no bueno lol. Didn't i say something about almonds are a great source of fat? dont make me have to repeat myself again please lmao J/K . Maybe see a chyropractor about your back? i would stick to machine work with your legs for now to help brace it so it doesnt get worse. But, yeah IF is the shit

 

[Paranoid Fitness]

Good luck to you kristaleigh.
You're hard work will pay off...it already has, you look amazing.

 

[kristaleigh]

IF takes some getting used to, the reason i prefer it is because you will not go to bed hungy and i dont know about you but i cant sleep for shit when im hungy. Stay away from dairy when cutting too, no bueno lol. Didn't i say something about almonds are a great source of fat? dont make me have to repeat myself again please lmao J/K . Maybe see a chyropractor about your back? i would stick to machine work with your legs for now to help brace it so it doesnt get worse. But, yeah IF is the shit

I don't do dairy much if at all except cheese and yogurt. And I do eat almonds a lot actually. My dr is trying to get my cholesterol up. As far as my low back goes I saw a pt about it and I have exercises I do for it everyday to help get my hips back in alignment. Just every now and then it flares up. Sleeping on couches doesn't help either lol. Going to enjoy a rest day tomorrow for sure.

 

[kristaleigh]

Good luck to you kristaleigh.
You're hard work will pay off...it already has, you look amazing.

Thanks so much!

 

[AlphaMalePharma]

I don't do dairy much if at all except cheese and yogurt. And I do eat almonds a lot actually. My dr is trying to get my cholesterol up. As far as my low back goes I saw a pt about it and I have exercises I do for it everyday to help get my hips back in alignment. Just every now and then it flares up. Sleeping on couches doesn't help either lol. Going to enjoy a rest day tomorrow for sure.

well what the hell you sleeping on couches for? lol

 

[kristaleigh]

well what the hell you sleeping on couches for? lol

Lol. Not usually on purpose. I've actually been making it to bed at a decent hour. I finished all of the seasons of Sons of Anarchy on Netflix...

 

[kristaleigh]

Ok, so it's been awhile. Work got crazy and so did life. Haven't been logging but I've still been getting my workouts in.

Nutritionist update: not a big fan of her. She's great for the average person I think but she tried to tell me that 1400 calories a day was enough for me. My resting metabolism is higher than that and I burn well over 600-700 calories a day from exercise if not more. As expected she got on me about me not eating veggies. I'm starting on some greens whenever they come in the mail. I just can't do veggies. My body hates them. Her body fat analysis had me at 26% body fat, which is BS. I've been hovering around 20% since bulking. No way I'm 26% right now. She didn't know anything about supplements at all so when I found that out I pretty much wrote her off. She didn't know what preworkout was for. Oh well. I talked to a dietitian who was giving a seminar at the other gym I work at and she told me about the FOD map diet so I'm going to look into that.

Today's workout: 540 calories burned while teaching cardio kickbox. I'm going to get another round of cardio in soon while I have laundry going.

Current supplements:
Pyro Rx, Halo for Her, Razor Cuts, Amino-X, NO-Xplode plus the random other stuff I always take like CLA, calcium, milk thistle, and a multivitamin with omega-3's and omega-6's. Trying out a new protein powder called Love and Peas, made from pea protein. It's ok. Not super impressed but it's supposed to be really good for you. I tried 2 days at 1400 calories and was absolutely miserable and starving both days when I went to bed. So I'm staying around 1600-1700 on normal days and days where I have a more hardcore workout I add in an extra serving of protein.


really happy with what bulking did. Now cutting for a few more weeks to see where I need to build a bit more. Delts for sure.

 

[kristaleigh]

560 calories on the elliptical. So boring.
That's how I feel after almost an hour of the most boring cardio ever.

 

[kristaleigh]

I took Sunday off as a rest day. A much needed rest day. Working 2 jobs is taking awhile to get used to. Not complaining, just it's an adjustment. Ended up hopping in a group personal training session today. One of the trainers had someone cancel in her group so I got to get trained for once lol. She did high reps so I don't really know exactly how many we did but it was at least 3 sets of 20 for each exercise.

Stationary lunges holding 12lb dumbbell
Shoulder press in a deep lunge (did 3 sets on each leg. My delts are angry)
Lunge with knee raise with front leg on a 6in high step, for time. Did 3 sets for each leg 1 min each time
Squats w/hold and pulses
Jump squats
Dumbbell pullovers on a foam roller on a step w/12 lb dumbbell
Crunches on the foam roller into full rollups
Reverse flyes on the foam roller. So many reps I ended up dropping down to 5's
Bent over row on the step w/12lb dumbbell
Hammer curl in split stance w/9lb dumbbells
Side bicep curl in split stance w/9lb dumbbells

I know the weights look small and they're def lighter than I normally use but they def worked. I wore my HR monitor for the first half hour and averaged 170bpm so we def were working. Had over 300 calories burned at that time. It was bothering me tho when I was on my stomach on the foam roller so I took it off.

I didn't get any cardio in. I had to have an unnecessarily long conversation with my nearly ex husband about final details and money and whatnot. I need cardio now but it's too late to hit any of the gyms I have a membership at. Double cardio tomorrow. I teach kickbox in the morning so that will help. Money is going to be tight for awhile until I get settled in at the new job so my nutrition will be out of whack but low budget=low calories lol. And no eating at restaurants so that will help too.

 

[kristaleigh]

Taught kickbox this morning so I got cardio and abs and glutes in. Heading to the chiropractor so that's it for me today.

 

[longworthb]

Nice keep at it