19 weeks since I started training again, ~6 weeks since I have been back at Maintenance training levels.
I have just competed in my debut US Figure competition, where I placed third. I had initially planned on competing at the Worlds in November. However, I have reconsidered, deciding that I want to do 1-2 more competitions before stepping up to the World stage (IF I decide I want to continue competing in this arena).
I was not as lean as I wanted to be for my competition, and there is NO reason for me NOT to continue on the intense
preparation that has occurred over the last week or so to get to the leanest and ULTIMATE conditioning of my life! I am giving myself one month maximum to lose 1% bodyfat (the leaner one gets, the harder it is to lose bodyfat, and a slower rate of loss will also mean a higher rate of being able to maintain that leanness) and ~2 inches from each my hips, and thighs (since I have gained muscle mass
in those areas, I am not sure how much I will actually lose with losing some muscle mass - although I don't mind some going from my legs) - a loss of 1% bodyfat is going to make a dramatic difference to my physique.
I have just finished using Performance Enhancing Supplements' Alpha-T2
: Will Alpha-T2 Fight Against or Work With the Female Terminator?
Matt Cahill at Driven Sports wants a female perspective on Triazole
- I am logging my experience so that other women can see effects and have some idea of what to expect, etc. should they consider using this product.
I am also using Slin-Sane - this is replacing NeoVar
Recomped as my nutrient repartitioner/insulin mimetic.
AND I am one of the privileged who get to try the new Eviscerate
Smolder betas! GOALS
* Body Composition of 7% bodyfat (or as lean as physiologically possible - I want to be able to use myself for an anatomy chart!)
* Maintain Resting Pulse of 30-32 beats per minute
I'm starting this log at:
* Body Composition of 8% bodyfat
* Resting Pulse of 32 beats per minute TRAINING
Monday: HIIT Cardio + Stretch 20-30 minutes + Full-Body + 20 min Post-Weights Cardio
Tuesday: 20 min Cardio + Stretch 20-30 minutes + Full-Body + 20 min Post-Weights Cardio
Wednesday: HIIT Cardio + Stretch 20-30 minutes + Upper Body + 20 min Post-Weights Cardio
Thursday: 20 min Cardio + Stretch 20-30 minutes
Friday: HIIT Cardio + Stretch 20-30 minutes + Shoulders/Arms/Abs + 20 min Post-Weights Cardio
Saturday: HIT + Stretch 20-30 minutes
Sunday: Day OFF
A second cardio session (either am or pm) will be added in 2-4 days a week as well.
My training does not stay the same re exercises, order, sets, reps, or weight used, each week, but varies. 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 am not going to do any specific work for my legs - aside from a few exercises for my hamstrings each week - as my lower body overwhelms my upper body. If I train legs, I gain muscle mass despite what I do (as has been shown over the last 8 weeks), and more muscle mass in my legs is NOT what I want or need.
I train first thing in the morning, since this is the most effective for me.
And for any given week training can be changed and adapted, based on how my body is feeling, recovery, etc. NUTRITION
I am going to be doing a week-pre-competition diet every second week. Every first week I will allow myself a cheat meal either once every 3-4 days or once a week (on my Day OFF), depending on how I'm feeling after training, etc.
I will be having 5-6 meals daily, 2-3 hours apart.
I will continue to drink 1-2 galleons 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 (until 17 October)/
Started again 25 October.
BC+EAA (Grape Flavour): 3-4 x 10.5-21 grams daily/
From 1 November - New Watermelon-Kiwi Flavour at 3-4 x 10.5-21 grams daily.
BLACK CATS: 3 caps first thing and 2 caps 6-8 hours post-Dose 1.
CreaPure: 2.5 grams 60 min pre-training and 2.5 grams immediately post-training (from 27 October). EndoAmp Max
: 2.2 grams first thing and 2.2 grams post-training (from 12 October)/
From 14 October - 2.2 grams first thing/
From 28 October - 1.1 gram first thing and 1.1 gram post-training. IGF-2
: 3 caps first thing and 3 caps pre-bed (until 18 October)/
Started again 23 October.
Lipotrophin-PM: 2 caps first thing and 2 caps pre-bed (until 5 November).
MuscleGels: 1-2 packets daily (from 17 October).
: 5 grams first thing and 5 grams post-Meal 1 (from 12 October)/
From 2 November - 5 grams post-Meal 1 and 5 grams post-Meal 3.
NeoVar Recomped: 4 caps first thing, sometimes 2 caps ~60-min pre-training (if starting training later then ~2 hours post-waking), 2 caps immediately post-training, and 4 caps pre-bed (from 29 October). PerformaStrips
VB-12: 1 strip pre-training (from 19 October).
: 3 caps 30-45 min pre-Meal 1 and 3 caps either 30-45 min pre-Meal later in the day or pre-bed (from 25 October)/
From 27 October - 3 caps 30-45 min pre-Meal 1 and 3 caps pre-bed.
Slin-Sane: 1 cap first thing, 1 cap 15-20 min pre-Meal 1, and 1 cap pre-bed (as well as 1-2 caps 15-20 min pre-meal containing high carbohydrates where applicable) (until 14 October).
Topicals: Eviscerate Smolder
applied post-shower once daily. Triazole
: 1 cap first thing and 1 cap 6-8 hours post-Dose 1/
From 18 October - 1 cap first thing, 1 cap 6-8 hours post-Dose 1, and 1 cap pre-bed.
Vitamin C: 1 gram first thing, 1 gram immediately post-training, and 1 gram pre-bed.
I'll also be using GlycoCarn-GPLC
(4.5 grams ~60 min pre-training) and PlasmaJet
(10 caps 1-2 hours pre-training) on and off (until 12 October). COMMENTS
Please note that I may or may not comment on all the factors listed below in each 'update'.
Sleep - Time and Quality
Mental Focus and Clarity
Quality of Training
Body Composition and Look
Other Effects So, going to be a lot of fun over the next four weeks!