INTRODUCTION
I've been blessed enough to team up with Performance Enhancing Supplements (Phases I and II), Genomyx (Phase I), and Taurus Nutrition (Phase II) for my 2011 competition season.
Phase I of my competition preparation is complete, and I've just finished logging Genomyx's H.E.A.T. Stack (standalone and with DCP, as well as other goodies): Genomyx H.E.A.T.s up the Female Terminator with DCP to Smolder for Competition.
Now it's onto Phase II! I have FIVE weeks left until competition.
GOALS
CUTTING mode for the next five weeks (I don't count the week immediately pre-competition, since that will be the "peak" week, specific for me re 7-day "diet-down" re competition), with the goal to get to 7% bodyfat (or as low as physiologically possible - and this time I AM going to do it!)
Re physique, I need to:
* Maintain the muscle mass gained over the last ~7 weeks in my back and especially my deltoids and arms
* Lose the 4-5 inches gained in my glutes and thighs (I can afford to lose muscle mass here)
Re competition, I need to work on:
* Posing, so that my Quarter Turns and T-Walk are the best possible to highlight my physique
* Stage Presence and being confident, acting like I am the sexiest thing there and know it (being a tomboy by nature, this - next to dieting - is going to be the hardest thing for me to do)
Image courtesy of Ray Scott
BODY STATISTICS
I'm starting this log at:
* Body Composition of 11.7% bodyfat
* Body Mass of 126.6 pounds
TRAINING
Monday**: HIIT Cardio + Stretch 20-30 min + Shoulders/Hamstrings
Tuesday**: Cardio 20 min + Stretch 20-30 min + Arms
Wednesday**: HIIT Cardio + Stretch 20-30 min + Chest/Abs
Thursday**: Cardio 20 min + Stretch 20-30 min + Back
Friday**: HIIT Cardio + Stretch 20-30 min + Full-Body
Saturday or Sunday***: HIT Cardio + Stretch 20-30 min
** 2-a-day trainings on 4-5 of these days, with the second session at least 20 minutes - posing practice (to start when I get under 10% bodyfat) at the end of that session.
*** Either Saturday or Sunday to be my Day Off.
However, it is also highly likely that I will label my days as Day 1 to day 6 and NOT schedule in my weekly Day Off, but take it once a week when required, and continue on with training from where I left off before it.
With resistance training, I use lower reps - not just so that I can lift heavier, but because lower reps at a heavy weight for me personally means improved strength, maintenance mass, and more ease with fat loss. I always lift as heavy as I can for the reps I set out to do each session, and I use 30 seconds to 1 minute recovery between sets/supersets/trisets/giant sets.
I generally do not do any specific work for my legs as my lower body overwhelms my upper body - if I train legs, I gain muscle mass despite what I do and more muscle in my legs is NOT what I want or need. ANY Legs work (i.e. Full-Body days) I deliberately use lighter weights for.
As much of my cardio as possible is going to be done RUNNING, since my body responds best re fat loss to high running (or cycling) mileage.
From 14 March:
Monday***: HIIT Cardio + Stretch 20-30 min + Shoulders/Hamstrings
Tuesday***: Cardio 20 min + Stretch 20-30 min + Arms/Abs
Wednesday***: HIIT Cardio + Stretch 20-30 min
Thursday***: Cardio 20 min + Stretch 20-30 min + Back/Chest
Friday***: HIIT Cardio + Stretch 20-30 min + Full-Body
Saturday: Cardio 20 min + Stretch 20-30 min
Sunday: Day Off
*** Every first and second week - 2-a-day trainings on 3-5 of these days, with the second session at least 20 minutes.
Every third week - training block once daily.
25 April to 1 May:
Week OFF RESISTANCE training, cardio on 3-5 days
From 2 May:
Monday: HIIT Cardio + Stretch 20-30 min + Full-Body
Tuesday: Cardio 20 min + Stretch 20-30 min + Full-Body
Wednesday: HIIT Cardio + Stretch 20-30 min + Upper Body
Thursday: Cardio 20 min + Stretch 20-30 min
Friday: HIIT Cardio + Stretch 20-30 min + Shoulders/Arms/Abs
Saturday: Cardio 20 min + Stretch 20-30 min
Sunday: Day Off
From 23 May:
Monday: HIIT Cardio + Stretch 20-30 min + Shoulders/Hamstrings
Tuesday: Cardio 20 min + Stretch 20-30 min + Arms/Abs
Wednesday: HIIT Cardio + Stretch 20-30 min
Thursday: Cardio 20 min + Stretch 20-30 min + Back/Chest
Friday: HIIT Cardio + Stretch 20-30 min + Full-Body
Saturday: Cardio 20 min + Stretch 20-30 min
Sunday: Day Off
From 4 July:
Monday: HIIT Cardio + Stretch 20-30 min + Shoulders/Hamstrings
Tuesday: Cardio 20 min + Stretch 20-30 min + Arms/Abs
Wednesday: HIIT Cardio + Stretch 20-30 min
Thursday: Cardio 20 min + Stretch 20-30 min + Full-Body
Friday: HIIT Cardio + Stretch 20-30 min + Shoulders/Arms/Abs
Saturday: Cardio 20 min + Stretch 20-30 min
Sunday: Day Off
Image courtesy of Ray Scott
NUTRITION
My nutrition does not play as much of a role as my training does in my conditioning. However, I know what works for my body, what I am sensitive to, and what I feel better eating, and I HAVE to stop or minimize the foods that I am sensitive and have intolerances to, since my body can no longer handle the weekly fluctuations of 10-15 pounds gain and then loss - sometimes over only a few days - in scale weight. I am working on making it better, so that my nutrition COMPLIMENTS my training and works WITH my body, instead of constantly making everything more difficult. I AM going to conquer my issues with nutrition by the end of my competition preparation!
Even though I will be calorie cycling, with 5-6 meals daily, 2-3 hours apart, LISTENING to my body on a daily basis and adjusting my nutrition (as I do my training) as required, I am going to be following my own modification of Ryan's modified Paleo Style Diet with no dairy, wheat, oats, soy, corn, peanuts, or legumes. Basmati rice, kumara (i.e. sweet potato), and fruits are going to be my sources of carbohydrates, alongside good fats of Naturally More peanut butter, and protein primarily from chicken, liquid egg whites, fish, and my Muscle Gels.
I drink 1-2 UK galleons (a UK galleon is 4.54 litres) of water a day, with the only other liquid that I consume re drinks being herbal or green tea.
SUPPLEMENTS
(in alphabetical order):
Alpha-T2: 2 caps first thing and 2 caps ~8 hours post-Dose 1 (from 17 March to 9 April)/
Start again 7 May (until 9 July).
Assault (Raspberry Lemonade flavour) 1 serving ~30 min pre-am training and 1 serving ~30 min pre-pm training/
From 7 April - 1/3 serving Green Apple + 2/3 serving Raspberry Lemonade ~30 min pre-training (until 10 July).
BC+EAA (Grape flavour): 21 grams post-Meal 1, 10.5 grams post-Meal 3, and 21 grams post-Meal 5/
From 14 April - Watermelon-Kiwi flavour, using 10.5-21 grams 2-3 times daily (until 17 May)/
Start again 1 June - Watermelon-Kiwi flavour, using 21 grams 2-3 times daily (until 27 June).
Erase: 2 caps first thing, 2 caps 6-8 hours post-Dose 1, and 1 cap pre-bed (until 14 April)/
Start again 7 May (until 29 June).
IGF-2: 3 caps first thing (until 26 April)/
Start again 17 June - 2 caps first thing, 2 caps ~40 min pre-training, and 2 caps pre-bed/
From 21 June - 3 caps first thing (until 3 July).
Lipotrophin-PM: 2 caps first thing and 2 caps pre-bed (until 11 March).
MuscleGels (Tropical Mango and Key Lime flavours): 1-2 packets daily/
From 16 June - 1-2 packets daily in Key Lime flavour only.
Organic VitaBerry: 5 grams post-Meal 1 or post-Meal 5 (until 3 April).
RecoverPRO (Red Raspberry flavour): 1-3 scoops 2-3 times daily (from 18 to 31 May)/
Start again 28 June.
Shift: 2 caps first thing, 2 caps ~8 hours post-Dose 1, and 1 cap pre-bed (until 16 March).
Shred Matrix: 3 caps immediately post-training and 3 caps either immediately post-training (if a second session) or ~30 min pre-Meal 5 (until 29 May)/
Start again 3 June - 3 caps immediately post-training and either first thing/pre-bed or ~30 min pre-meal later in the day (until 10 July).
Topicals: LipoBURN applied post-post-training/morning shower and pre-bed/
From 14 March - ~150mg 7-KE Topical Spray pre-LipoBURN application twice daily/
From 4 April - ~150mg 7-KE Topical Spray post-shower twice daily/
From 15 April - ~150mg 7-KE Topical Spray pre-LipoBURN application twice daily (until 10 July).
Vitamin C: 1 gram first thing, 1 gram immediately post-training, and 1 gram pre-bed (until 6 June)/
Start again 1 July.
COMMENTS
Please note that I may or may not comment on all the factors listed below in each 'update'.
Sleep - Time and Quality
Mood/Aggression
Energy
Mental Focus and Clarity
Stress
Libido
Joints
Endurance
Strength
Pump
Vascularity
Quality of Training
Recovery
Appetite
Body Composition and Look
Other Notes
Competition Notes
I've been blessed enough to team up with Performance Enhancing Supplements (Phases I and II), Genomyx (Phase I), and Taurus Nutrition (Phase II) for my 2011 competition season.
Phase I of my competition preparation is complete, and I've just finished logging Genomyx's H.E.A.T. Stack (standalone and with DCP, as well as other goodies): Genomyx H.E.A.T.s up the Female Terminator with DCP to Smolder for Competition.
Now it's onto Phase II! I have FIVE weeks left until competition.
GOALS
CUTTING mode for the next five weeks (I don't count the week immediately pre-competition, since that will be the "peak" week, specific for me re 7-day "diet-down" re competition), with the goal to get to 7% bodyfat (or as low as physiologically possible - and this time I AM going to do it!)
Re physique, I need to:
* Maintain the muscle mass gained over the last ~7 weeks in my back and especially my deltoids and arms
* Lose the 4-5 inches gained in my glutes and thighs (I can afford to lose muscle mass here)
Re competition, I need to work on:
* Posing, so that my Quarter Turns and T-Walk are the best possible to highlight my physique
* Stage Presence and being confident, acting like I am the sexiest thing there and know it (being a tomboy by nature, this - next to dieting - is going to be the hardest thing for me to do)
Image courtesy of Ray Scott
BODY STATISTICS
I'm starting this log at:
* Body Composition of 11.7% bodyfat
* Body Mass of 126.6 pounds
TRAINING
Monday**: HIIT Cardio + Stretch 20-30 min + Shoulders/Hamstrings
Tuesday**: Cardio 20 min + Stretch 20-30 min + Arms
Wednesday**: HIIT Cardio + Stretch 20-30 min + Chest/Abs
Thursday**: Cardio 20 min + Stretch 20-30 min + Back
Friday**: HIIT Cardio + Stretch 20-30 min + Full-Body
Saturday or Sunday***: HIT Cardio + Stretch 20-30 min
** 2-a-day trainings on 4-5 of these days, with the second session at least 20 minutes - posing practice (to start when I get under 10% bodyfat) at the end of that session.
*** Either Saturday or Sunday to be my Day Off.
However, it is also highly likely that I will label my days as Day 1 to day 6 and NOT schedule in my weekly Day Off, but take it once a week when required, and continue on with training from where I left off before it.
With resistance training, I use lower reps - not just so that I can lift heavier, but because lower reps at a heavy weight for me personally means improved strength, maintenance mass, and more ease with fat loss. I always lift as heavy as I can for the reps I set out to do each session, and I use 30 seconds to 1 minute recovery between sets/supersets/trisets/giant sets.
I generally do not do any specific work for my legs as my lower body overwhelms my upper body - if I train legs, I gain muscle mass despite what I do and more muscle in my legs is NOT what I want or need. ANY Legs work (i.e. Full-Body days) I deliberately use lighter weights for.
As much of my cardio as possible is going to be done RUNNING, since my body responds best re fat loss to high running (or cycling) mileage.
From 14 March:
Monday***: HIIT Cardio + Stretch 20-30 min + Shoulders/Hamstrings
Tuesday***: Cardio 20 min + Stretch 20-30 min + Arms/Abs
Wednesday***: HIIT Cardio + Stretch 20-30 min
Thursday***: Cardio 20 min + Stretch 20-30 min + Back/Chest
Friday***: HIIT Cardio + Stretch 20-30 min + Full-Body
Saturday: Cardio 20 min + Stretch 20-30 min
Sunday: Day Off
*** Every first and second week - 2-a-day trainings on 3-5 of these days, with the second session at least 20 minutes.
Every third week - training block once daily.
25 April to 1 May:
Week OFF RESISTANCE training, cardio on 3-5 days
From 2 May:
Monday: HIIT Cardio + Stretch 20-30 min + Full-Body
Tuesday: Cardio 20 min + Stretch 20-30 min + Full-Body
Wednesday: HIIT Cardio + Stretch 20-30 min + Upper Body
Thursday: Cardio 20 min + Stretch 20-30 min
Friday: HIIT Cardio + Stretch 20-30 min + Shoulders/Arms/Abs
Saturday: Cardio 20 min + Stretch 20-30 min
Sunday: Day Off
From 23 May:
Monday: HIIT Cardio + Stretch 20-30 min + Shoulders/Hamstrings
Tuesday: Cardio 20 min + Stretch 20-30 min + Arms/Abs
Wednesday: HIIT Cardio + Stretch 20-30 min
Thursday: Cardio 20 min + Stretch 20-30 min + Back/Chest
Friday: HIIT Cardio + Stretch 20-30 min + Full-Body
Saturday: Cardio 20 min + Stretch 20-30 min
Sunday: Day Off
From 4 July:
Monday: HIIT Cardio + Stretch 20-30 min + Shoulders/Hamstrings
Tuesday: Cardio 20 min + Stretch 20-30 min + Arms/Abs
Wednesday: HIIT Cardio + Stretch 20-30 min
Thursday: Cardio 20 min + Stretch 20-30 min + Full-Body
Friday: HIIT Cardio + Stretch 20-30 min + Shoulders/Arms/Abs
Saturday: Cardio 20 min + Stretch 20-30 min
Sunday: Day Off
Image courtesy of Ray Scott
NUTRITION
My nutrition does not play as much of a role as my training does in my conditioning. However, I know what works for my body, what I am sensitive to, and what I feel better eating, and I HAVE to stop or minimize the foods that I am sensitive and have intolerances to, since my body can no longer handle the weekly fluctuations of 10-15 pounds gain and then loss - sometimes over only a few days - in scale weight. I am working on making it better, so that my nutrition COMPLIMENTS my training and works WITH my body, instead of constantly making everything more difficult. I AM going to conquer my issues with nutrition by the end of my competition preparation!
Even though I will be calorie cycling, with 5-6 meals daily, 2-3 hours apart, LISTENING to my body on a daily basis and adjusting my nutrition (as I do my training) as required, I am going to be following my own modification of Ryan's modified Paleo Style Diet with no dairy, wheat, oats, soy, corn, peanuts, or legumes. Basmati rice, kumara (i.e. sweet potato), and fruits are going to be my sources of carbohydrates, alongside good fats of Naturally More peanut butter, and protein primarily from chicken, liquid egg whites, fish, and my Muscle Gels.
I drink 1-2 UK galleons (a UK galleon is 4.54 litres) of water a day, with the only other liquid that I consume re drinks being herbal or green tea.
SUPPLEMENTS
(in alphabetical order):
Alpha-T2: 2 caps first thing and 2 caps ~8 hours post-Dose 1 (from 17 March to 9 April)/
Start again 7 May (until 9 July).
Assault (Raspberry Lemonade flavour) 1 serving ~30 min pre-am training and 1 serving ~30 min pre-pm training/
From 7 April - 1/3 serving Green Apple + 2/3 serving Raspberry Lemonade ~30 min pre-training (until 10 July).
BC+EAA (Grape flavour): 21 grams post-Meal 1, 10.5 grams post-Meal 3, and 21 grams post-Meal 5/
From 14 April - Watermelon-Kiwi flavour, using 10.5-21 grams 2-3 times daily (until 17 May)/
Start again 1 June - Watermelon-Kiwi flavour, using 21 grams 2-3 times daily (until 27 June).
Erase: 2 caps first thing, 2 caps 6-8 hours post-Dose 1, and 1 cap pre-bed (until 14 April)/
Start again 7 May (until 29 June).
IGF-2: 3 caps first thing (until 26 April)/
Start again 17 June - 2 caps first thing, 2 caps ~40 min pre-training, and 2 caps pre-bed/
From 21 June - 3 caps first thing (until 3 July).
Lipotrophin-PM: 2 caps first thing and 2 caps pre-bed (until 11 March).
MuscleGels (Tropical Mango and Key Lime flavours): 1-2 packets daily/
From 16 June - 1-2 packets daily in Key Lime flavour only.
Organic VitaBerry: 5 grams post-Meal 1 or post-Meal 5 (until 3 April).
RecoverPRO (Red Raspberry flavour): 1-3 scoops 2-3 times daily (from 18 to 31 May)/
Start again 28 June.
Shift: 2 caps first thing, 2 caps ~8 hours post-Dose 1, and 1 cap pre-bed (until 16 March).
Shred Matrix: 3 caps immediately post-training and 3 caps either immediately post-training (if a second session) or ~30 min pre-Meal 5 (until 29 May)/
Start again 3 June - 3 caps immediately post-training and either first thing/pre-bed or ~30 min pre-meal later in the day (until 10 July).
Topicals: LipoBURN applied post-post-training/morning shower and pre-bed/
From 14 March - ~150mg 7-KE Topical Spray pre-LipoBURN application twice daily/
From 4 April - ~150mg 7-KE Topical Spray post-shower twice daily/
From 15 April - ~150mg 7-KE Topical Spray pre-LipoBURN application twice daily (until 10 July).
Vitamin C: 1 gram first thing, 1 gram immediately post-training, and 1 gram pre-bed (until 6 June)/
Start again 1 July.
COMMENTS
Please note that I may or may not comment on all the factors listed below in each 'update'.
Sleep - Time and Quality
Mood/Aggression
Energy
Mental Focus and Clarity
Stress
Libido
Joints
Endurance
Strength
Pump
Vascularity
Quality of Training
Recovery
Appetite
Body Composition and Look
Other Notes
Competition Notes
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