2011 started off well - and I'm going to KEEP it going FORWARD.
This is the year for moving from strength to strength, climbing the mountain towards the peak.
I've just finished logging LG Sciences' beta 7-keto
DHEA Topical: Will LG's New Topical 7-keto DHEA become a Staple in the Female Terminator's Arsenal?
It is the most enjoyable topical that I have ever run, and I would like to keep using this as a staple when it becomes available. However, it's COMPETITION PREPARATION time again!
I am 13 weeks out from my first planned Figure competition of the year.
I have teamed up with Genomyx
(and Performance Enhancing Supplements)
for the 2011 competition season as a Sponsored Athlete.
I am going to kick off my first competition preparation with the H.E.A.T. Stack - a product I have never used.
I am going to be using the H.E.A.T. Stack standalone for a week to see how my body responds to that alone,
and then add in DCP
Smolder - both of which I have used before.
I will also be using Slin-Sane again.
After a further week, I will add my staple Alpha-T2
back in. GOALS
For a month I am going to CONTINUE TO RECOMP whilst maintaining 8-10% bodyfat, focusing specifically on:
* Capping my delts and adding a little more mass to my arms
* Regaining my strength
* Returning to a decent level of fitness
After that month I am going to go straight into CUTTING mode for eight weeks,
with the goal to get to 7% bodyfat (or as low as physiologically possible - and this time I AM going to do it!)
My body mass is irrelevant, but is likely to be ~108 pounds for competition.
The week pre-competition will be the "peak" week, specific for me re 7-day "diet-down" re competition. My competition goal is to win my WNBF Figure Pro card.
To do this I need to win my Class AS WELL as the Overall Figure title at the competition.
Last time I competed I got third.
Knowing what I need to work on, I am going to focus more not on just getting leaner, but also 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) BODY STATISTICS
I'm starting this log at:
* Body Composition of 9.8% bodyfat
* Body Mass of 115.2 pounds (please note that my bodyweight fluctuates a LOT, and so is not a good indicator of what my physique is like, and right now, depending on my nutrition fluctuates between 111-115 pounds) TRAINING
I am following my own personal second modification of the Velocity Training Programme.
Monday: HIIT Cardio + Shoulders + Stretch 20-30 minutes
Tuesday: 20 min Cardio + Arms + Stretch 20-30 minutes
Wednesday: HIIT Cardio + Full-Body (Velocity Session A) + Stretch 20-30 minutes
Thursday: 20 min Cardio + Full-Body (Velocity Session B) + Stretch 20-30 minutes
Friday: HIIT Cardio + Full-Body (Velocity Session C) + Stretch 20-30 minutes
Saturday or Sunday*: V-Burn Challenge Circuit + Stretch 20-20 minutes * The day that I do NOT do the V-Burn Challenge Circuit will be my Day OFF for that week.
I also add in ~10 minutes of Post-Weights Cardio on 3-4 days.
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, more mass, and definite leaning. 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.
From 7 February, 2011:
Monday: HIIT Cardio + Stretch 20-30 min + Shoulders + Post-Weights Cardio
Tuesday: Cardio 20 min + Stretch 20-30 min
Wednesday: HIIT Cardio + Stretch 20-30 min + Arms** + Post-Weights Cardio**
Thursday: Cardio 20 min + Stretch 20-30 min + Full-Body + Post-Weights Cardio
Friday: HIIT Cardio + Stretch 20-30 min + Full-Body + [optional] Post-Weights Cardio
Saturday: Cardio 20 min + Stretch 20-30 min + Upper Body + [optional] Post-Weights Cardio
Sunday: Day Off ** Arms can be done on either Tuesday or Wednesday.
From 17 February: Tuesday, Thursday, and Saturday will be used for 2-a-day training some weeks.
From 26 February, 2011:
Monday***: HIIT Cardio + Stretch 20-30 min + Shoulders/Hamstrings + Post-Weights Cardio
Tuesday***: Cardio 20 min + Stretch 20-30 min + Arms + Post-Weights Cardio
Wednesday***: HIIT Cardio + Stretch 20-30 min + Chest/Abs + Post-Weights Cardio
Thursday***: Cardio 20 min + Stretch 20-30 min + Back + Post-Weights Cardio
Friday***: HIIT Cardio + Stretch 20-30 min + Full-Body + Post-Weights Cardio
Saturday: Day Off
Sunday: HIT Cardio + Stretch 20-30 min *** A pm cardio session of at least 20 minutes to be done on 3-4 of these days.
It is also highly likely that I will 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.
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.
Posing Practice will start when I get under 10% bodyfat for 10-15 minutes daily. 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.
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 23 January, until 14 February)/
Start again 20 February (until 28 February). Assault
(Blue Arctic Raspberry flavour): 1 serving ~30 min pre-training (until 16 January)/
From 18 January - (Raspberry Lemonade flavour) 1 serving ~30 min pre-training (training days); 1 serving 60-120 min post-first thing (non-training days).
BC+EAA (Grape flavour): 21 grams post-Meal 1, 21 grams post-Meal 3, and 10.5 grams pre-bed.
DCP: 2 caps first thing, 2 caps immediately post-training, 2 caps pre-Meal 4, and 1 cap pre-bed (from 6 February, until 1 March). Erase
: 2 caps first thing, 2 caps 6-8 hours post-Dose 1, and 1 cap pre-bed (from 30 January, until 16 February)/
Start again 20 February. Gut Health
: 1 cap first thing and 1 cap immediately pre-Meal 1 (17-22 January)/
From 23 January - 1 cap first thing/
From 31 January - 1 cap immediately pre-Meal 1 (until 11 February).
H.E.A.T. Stack: 1 cap first thing, 1 cap 6-8 hours post-dose 1, and 1 cap pre-bed (until 17 February). IGF-2
: 3 caps first thing (until 26 January)/
From 10 February - 2 caps first thing, 2 caps ~30 min pre-training, and 2 caps pre-bed/
From 13 February - 3 caps first thing.
Lipotrophin-PM: 2 caps first thing and 2 caps pre-bed.
MuscleGels (Tropical Mango and Key Lime flavours): 1-2 packets daily.
: 5 grams post-Meal 1 and 5 grams post-Meal 3 (until 16 January)/
From 4 February - 5 grams post-Meal 1. Shift
: 1 cap pre-bed (from 20 February)/
From 1 March - 2 caps first thing, 2 caps ~8 hours post-Dose 1, and 1 cap pre-bed.
: 3 caps immediately post-training and 3 caps either ~30 min pre-Meal 5 or pre-bed (from 31 January).
Slin-Sane: 2 caps immediately post-training, and 1-2 caps 15-30 min pre-meal later in the day/
From 18 January - 2 caps first thing, 2 caps immediately post-training, and 1 cap pre-bed (until 22 January).
Topicals: 24-36 pumps 7-keto
DHEA applied post-post-training/morning shower and 24-36 pumps pre-bed (until 23 January)/
From 26 January - Eviscerate
applied pre-bed (until 27 January)/
From 30 January - DermaTherm Target
applied post-post-training/morning shower or pre-bed/
From 8 February - DermaTherm Target applied post-post-training/morning shower and Eviscerate Smolder
applied pre-bed (until 2 March).
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