The Female Terminator Chronicles: Cutting for Competition (2011)

[Rosie Chee]

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

[oufinny]

Now that is a Rosie stack! Good luck and let's see you get down to the magical number 7!

[nattydisaster]

subbed!

[Rosie Chee]

Now that is a Rosie stack! Good luck and let's see you get down to the magical number 7!

Definitely is!

[Rosie Chee]

subbed!

Hey Josh!

[T-Bone]

Go Rosie!. Excellent work so far. Keep it up!. Really great to see the all the planning that goes into your routine. Oh yeah, not bad to see the end result either!.


"Those who fail to plan, plan to fail."

I'm not sure who first said that quote but I think it goes perfectly for what you have accomplished here so far. Keep going the way you are and I believe you will not only reach your goal but exceed your expectations!.

[Rosie Chee]

Go Rosie!. Excellent work so far. Keep it up!. Really great to see the all the planning that goes into your routine. Oh yeah, not bad to see the end result either!.


"Those who fail to plan, plan to fail."

I'm not sure who first said that quote but I think it goes perfectly for what you have accomplished here so far. Keep going the way you are and I believe you will not only reach your goal but exceed your expectations!.

Thanks, bud

I'm hoping so! I have one thing now that I did not have when I was cycling, and that is a support network - it definitely makes a difference, and I now hold myself accountable to more than just myself!

[ryansm]

Sweet I'm in, Rosie you are an inspiration and invaluable to this board!

[p5sky]

I love your dedication and intensity! This stack ROCKS!!! I still need to get in on the PES lineup, but I have used most of the others . . . . but not all at once!!!!

[Rosie Chee]

Sweet I'm in, Rosie you are an inspiration and invaluable to this board!

Ryan! Nice to see you in here. Am is good to me - you can see why I call it my "home" board

I love your dedication and intensity! This stack ROCKS!!! I still need to get in on the PES lineup, but I have used most of the others . . . . but not all at once!!!!

Thanks. It does indeed - that's why it's my favourite and why many of these products are in my "top" supplement list. You should definitely try PES' products when you get a chance - you will not be disappointed. As far as how "big" my stack is, remember that I HAVE used every single product here standalone before, as well as stacked with all of the products listed

[Rosie Chee]

MOTIVATIONAL QUOTE OF THE DAY

"If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee


TRAINING

Session 1

Cardio - 3 mile Run.

Stretch 26 min.

Session 2

Chest/Abs (1 min recovery between sets):
1. Flat BB Bench Press 4 x 6
2. Incline DB Bench Press 4 x 8, 7, 5, 5
3. Push-Ups (feet on bench, hands on swissballs) 4 x 6
4. Cable Crossovers 4 x 8, 10, 10, 12
5. Hanging Straight-Leg Raises (feet to touch bar) 4 x 6

Post-Weights Cardio - CrossRamp:
10 min @ R10/CR10


COMMENTS

Sleep - Time and Quality: Waking at the right time ~0430, but went back to sleep - like yesterday - for almost as long as I'd slept initially, giving me ~8 hours sleep. I NEED to get up at 0430 (I can go back to bed after am training if I have to)!

Mood/Aggression: Reflective. Had some good news today. Some unexpected occurrences as well.

Energy: Had energy right up until ~1900, where I think I passed out briefly for ~20 minutes before I was rudely woken up.

Mental Focus and Clarity: There for most of the day. Now, after pm training, I am going to be wide awake for a while (doesn't help going to sleep at ~0130 when I want to get up at ~0430).

Stress: High.

Libido: Mind has been on other things today.

Joints: Left wrist was in extreme pain during the Push-Ups in my pm resistance session today - almost as bad as when I started back training after I broke it. Was NOT a happy camper with that.

Endurance: Good.

Strength: Now that I have someone there when pm training who I can ask to put the DB into my hands for some of the exercises (since I can't 'swing up' DB over ~35 pounds by myself - even though I can do the exercise fine once I have them in the starting position, and certainly not with my wrist the way it is), my strength is on the rise again with the exercises that I have since I have been in the US been going lighter with.

Pump: Not as strong as in previous days. However, post-meals, it is.

Vascularity: Strong through my anterior deltoids and forearms - and this is withOUT even a brief ~10-minute 'warm-up' pre-weights!

Quality of Training: 3-mile run was good. Outside. Still a bit of ice in places, but it's gone for the most part. Windy, but that's better than running on an indoor track with stifling air. Pace was on the slower side - because of the extra mass I am carrying and not being as fit as I was - but it will get better . . . Resistance sessions on Chest/Abs day will always be done in my pm training session - it's really the only session with exercises that I require aid with some of the DB exercises in getting the DB up. Session was good this evening. Surprised that strength on Incline DB Bench Press was not too far off what I was doing back in NZ . . .

Recovery: I definitely notice that doing double resistance sessions takes a bit out of me. Also because I am just getting back into Maintenance training makes a difference, and by next week, my body should have settled somewhat into it.

Appetite: Got the munchies terrible bad ~1600, and in two hours I ate more food and calories than any competitor who was preparing and dieting for competition would consume in a WEEK! That's DEFINITELY got to STOP!

Body Composition and Look: I have to do in five weeks what Ava Cowan did in five MONTHS (in 2009)! I can do this, though, I CAN!

Other Notes: I have a photoshoot two days before my competition, so preparing for that as well. Looking forward to it - going to be exciting times!

Competition Notes: Posing Practice is likely to start next week or the one after. I'm going to do it after my pm training session in the weights room, since it's pretty abandoned between 2100-2130, and then I won't feel like such a goof trying to do it when others are training - although I need to get RID of this feeling, since on stage I have to lose my self-consciousness and feel and act like a GODDESS.

[Rosie Chee]

MOTIVATIONAL QUOTE OF THE DAY

"Stop viewing discipline as something you are forced to do to succeed, rather view it as something you want and need to do to experience all the wonders life has to offer. This small shift will not only make a huge difference to the results you will enjoy but you will be far happier and what was discipline before becomes routine and effortless success." - Guy Francis


TRAINING

Session 1

Back (1 min recovery between sets):
1. Supinated BB Bent Over Rows 5 x 8
2. Supinated Lat Pull-Down 5 x 8
3. T-Bar Row 4 x 8, 7, 6, 5
4. V-Bar Close-Grip Seated Rows 3 x 12
5. BB Deadlifts 2 x 5

Post-Weights Cardio:
1. Skip/Box -
a. Skip 5 min
b. Rest 1 min
c. Skip 1 min
d. Straight Punches 1 min
e. Skip 1 min
f. Hooks 1 min
g. Skip 1 min
h. Uppercuts 1 min
i. Skip 1 min
j. Pitter-Patter 1 min
k. Skip 1 min
l. Speed Bag 1 min
2. Run (on length of basketball court) -
a. 16 x suicides
b. 8 x backwards (up court) and forwards (back)
3. Skip/Run (on length of basketball court - run) -
a. Skip 1 min
b. forwards (up court) and alternates (back)
c. Skip 1 min
d. forwards (up court) and alternates (back)
e. Skip 1 min

Stretch 20 min.

Session 2

Cardio 20 min.


COMMENTS

Sleep - Time and Quality: Not going to sleep until ~0215, getting ~7.5 hours sleep.

Endurance: Fine.

Strength: Strength was great, actually

Pump: Some.

Vascularity: Strong.

Quality of Training: Resistance session was good. Felt good to be going back to body-part splits . . . Post-Weights Cardio was a mix and match of things. I started my boxing on a heavy bag, but without bag gloves or wraps, my knuckles got pretty beaten, so moved to doing a few suicides . . .

Recovery: Figured out how to plan my 2-a-day resistance sessions to allow for optimal recovery.

Other Notes: After this week, I will have an idea of how my body responds to training like this again, and make a few adjustments to better optimize training quality and recovery. It feels good to be BACK!

[SBT]

subbed and following along as you take on the home stretch!!

[Trauma1]

This is awesome to see. I wish you nothing but the best, Rosie. I know you're going to kick some serious azz!!




-John

[Rosie Chee]

subbed and following along as you take on the home stretch!!

Thanks, chica.

This is awesome to see. I wish you nothing but the best, Rosie. I know you're going to kick some serious azz!!




-John

I hope to make it awesome, John! So nice to see you here

[T-Bone]

You don't have to hope to make it Rosie. You will make it. Put any doubt out of your mind!.Keep on pushing your limits and you will break through. Just keep going, don't stop for anything.

[Rosie Chee]

You don't have to hope to make it Rosie. You will make it. Put any doubt out of your mind!.Keep on pushing your limits and you will break through. Just keep going, don't stop for anything.

Message received! It's time for some more

[rulk22]

Subba dub dubbed.

[Rosie Chee]

Subba dub dubbed.

Noa!

[ryansm]

Strength: Now that I have someone there when pm training who I can ask to put the DB into my hands for some of the exercises (since I can't 'swing up' DB over ~35 pounds by myself - even though I can do the exercise fine once I have them in the starting position, and certainly not with my wrist the way it is), my strength is on the rise again with the exercises that I have since I have been in the US been going lighter with.

Man do I know how that can be a pain in the ass. I have trouble when they get in the 200's...

Glad you have someone to help you out Rosie!