The last five weeks did not go as planned and have a been a huge reality check for me, hitting home more than ever how important it is that I start taking care of my HEALTH.
Training is something that I do for ME, initially because I loved it and wanted to, but now that I have a love-hate relationship with it (as I grew to have with my cycling), I do it because I HAVE to. Training is more than just an obsession or compulsion for me - it has been, is, and HAS to be my way of life, and plays a dominant role in the maintenance of my physiological (and mental) health.
Having the last five weeks not go as planned, with the constant adjusting and redirection re my body's responses and reactions, I have had to carefully reconsider my goals. I have not yet decided whether I will compete again or not - although I am leaning towards it, because I want to see what I can do if I REALLY put the effort in; plus, it helps to have a dated end-goal to work towards, AND I hate losing - but I AM going to work on a few areas that if I DO compete again (I will have made this decision by the end of the month), will help present a more balanced figure and the complete package that is desired.
Today is my last day on Driven Sports' Triazole
: Completing the Female Terminator's REMODEL with TRIAZOLE (and other Goodies)
followed my experience with the product.
Tomorrow I start using Erase
- a product in the same category as Triazole
. Once again, I am the FIRST female to use this product, logging my experience so that other women can see effects and have some idea of what to expect, etc. should they consider using Erase. GOALS
The readjusted goal post-competition was: "To do is to get back below 9% bodyfat, then 8% bodyfat, and then LEANER, with the eventual focus to maintain 8-9% bodyfat once I achieve the lowest level of leanness I possibly can."
Because of everything that has happened - especially in the last two weeks - I am no longer going to pressure myself into getting as lean as physiologically possible, because right now my body is fighting every attempt to do that, doing instead what it does best: RECOMPING.
Therefore, looking at what has been, what is, and what will and might be, the more realistic goal is to CONTINUE TO RECOMP whilst maintaining 8-10% bodyfat, with a few other specifics:
* Work on capping my delts and adding a little more mass to my arms
* Build my strength back up
* Get back to a decent level of fitness
I'm starting this log at:
* Body Composition of 9.5% bodyfat
* Body Mass of 115 pounds
* Resting Pulse of 32 beats per minute TRAINING
I really need to get back into a rigid structure with my training. Weights
Day 1: Shoulders
Day 2: Arms
Day 3: Full-Body
Day 4: Full-Body
Day 5: Upper Body
Resistance sessions will get done in this order each week. I have a day of just cardio - which will be done where my body feels that it needs it (although I will endeavour to do it on Thursday), and a day OFF ALL training each week (usually Sunday).
I am going back to lower reps, so that I can lift heavier - which means improved strength, more mass, and leanness easier to maintain. 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 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) is going to be specific to Hamstrings, and I will deliberately use lighter weights, bodyweight, or plyometric exercises only. Cardio
Day 1: HIIT Cardio
Day 2: 20 min Cardio
Day 3: HIIT Cardio
Day 4: 20 min Cardio
Day 5 HIIT Cardio
Day 6: 20 min Cardio
Cardio sessions will get done in this order each week. Note that the days do not "match" the same numbered resistance day. Flexibility
Stretch 20-30 minutes every training day (i.e. six days a week). NUTRITION
It's more important than ever now though, that I DO 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.
Even though I will be calorie cycling, LISTENING to my body on a daily basis and adjusting my nutrition (as I do my training) as required is KEY.
I have 5-6 meals daily, 2-3 hours apart.
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 (until 17 November)/
Start again 23 November.
BC+EAA - New Watermelon-Kiwi Flavour: 3-4 x 10.5-21 grams daily (until 14 November)/
From 15 November - Grape Flavour: 3-4 x 10.5-21 grams daily.
BLACK CATS: 3 caps first thing and 2 caps 6-8 hours post-Dose 1 (until 16 November)/
Start again 23 November.
CreaPure: 2.5 grams 60 min pre-training and 2.5 grams immediately post-training (20-21 November). EndoAmp Max
: 1.1 gram first thing and 1.1 gram post-training (until 11 November)/
Start again 18 November.
Erase: 1 cap first thing and 1 cap 6-8 hours post-Dose 1/
From 15 November - 2 caps first thing and 2 caps 6-8 hours post-Dose 1/
From 29 November - 2 caps first thing, 2 caps 6-8 hours post-Dose 1, and 1 cap pre-bed (until 2 December). IGF-2
: 2 caps first thing, 2 caps ~40 min pre-resistance training, and 2 caps pre-bed.
Lipotrophin-PM: 2 caps first thing and 2 caps pre-bed (from 23 November).
MuscleGels: 1-2 packets daily.
: 5 grams post-Meal 1 and 5 grams post-Meal 3 (until 11 November)/
Start again 18 November. NeoVar
Recomped: 2 caps ~60-min pre-training, 2 caps immediately post-training, and 4 caps pre-bed (until 19 November)/
Start again 23 November. PerformaStrips
VB-12: 1 strip pre-training (until 16 November). Recompadrol
- 1 cap immediately post-training, 1 cap either first thing or ~30 min pre-Meal later in the day, and 1 cap pre-bed (from 20 November).
: 3 caps 30-45 min pre-Meal 1 and 3 caps either 30-45 min pre-Meal later in the day or pre-bed.
applied post-post-training shower and Eviscerate
Smolder applied post-pre-bed shower (until 21 November)/
From 22 November - LipoBURN applied post-shower.
Vitamin C: 1 gram first thing, 1 gram immediately post-training, and 1 gram pre-bed. 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 Let's get ready! NO PRISONERS!