RECOVER the Female Terminator for BATTLE

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  1. RECOVER the Female Terminator for BATTLE


    INTRODUCTION

    It's been a while since I kept a log on the forums. So much has happened since June and I'm still working through it all, trying as best I can to get back on track. Instead of me typing it all out, for more information on the last 2-3 months and to understand where I am at now, please review this post.

    For those who are newer to the forum, if you want to know more about me or see what my training, etc. is usually like, please look through some of my previous logs or check out my website.

    Although this log is not likely to be as comprehensive and detailed as the logs I have kept in the past, structured a little differently as well, it will be good for me to start posting more regularly (albeit not daily) again. Plus, given everything that has happened and my current condition, it will help re accountability and motivation.


    GOALS

    Recovering from a double fracture in my left wrist (this is my first week without it being casted, strapped, or supported in any manner), my main priority is to get back to MY normal training levels as soon as possible. Due to weakness in my left wrist (it is much weaker than it was the last time I fractured it), I have to use weights far lighter than I usually would, and cannot even complete some exercises - even at bodyweight only - due to extreme pain and weakness occurring from the angle of hand/wrist placement required.

    Secondary goal is recomping to maintain my current muscle mass and lean down to 7-8% bodyfat! Not being able to lift weights - or lift heavy when I HAVE attempted resistance training - has dramatically affected my body, and although my body composition has remained fairly stable, my body mass has dropped, losing MUSCLE mass and gaining bodyfat.

    Since I could not compete in July as planned due to work, and because I want to compete at least ONCE this year, I am looking at competing in late October, even though I am still not able to train as usual for me and my body has changed dramatically because of that (my deltoids, which I worked so hard to build up and cap, have diminished considerably; and my right arm and thigh are now a full inch LARGER than my left arm and thigh - my right arm is usually ~1 cm larger, but has never as extreme as an inch before!).


    BODY STATISTICS

    As at today:
    * Body Composition of 8.8% bodyfat
    * Body Mass of 108 pounds


    TRAINING

    Monday: HIIT Cardio 20 min + Shoulders/Hamstrings
    Tuesday: Cardio 10 min + Arms/Abs
    Wednesday: HIIT Cardio 20 min
    Thursday: Cardio 10 min + Back/Chest
    Friday: HIIT Cardio 20 min + Abs OR Full-Body
    Saturday: Cardio 20 min
    Sunday: Day Off

    I also stretch for 20-30 minutes daily.

    I haven't trained in a commercial gym for the better part of 2011, and likely won't for quite a while, continuing to train at home and outside.


    NUTRITION

    Since my nutrition does not play as much of a role as my training does in my conditioning, my nutrition is not the best and most would call it a "perpetual cheat". However, a "perfect" diet means that I make the least progress, so I do what works for my body, albeit there is still a lot of improvement required, and yes, I am STILL working on it.

    I generally use a calorie/carbohydrate cycling method, but no specific diet as such, listening to my body on a daily basis and adjusting my nutrition (as I do my training) as required, with my macronutrient ratios and calorie intake changing on a day-to-day basis, albeit averaging out at ~4,300 calories daily. I adjust my nutrition on a weekly - sometimes even daily - basis, dependent on my progress towards my goal/s of that phase, my diet a specific adaption for me, amalgamating nutritional methods and principles taken from Calorie Cycling, Intermittent Fasting, and Lean Gains. My diet could probably best be described as Lean Gains, without being strictly Lean gains, if you know what I mean; Lean Gains (or modifications of it) is definitely a lifestyle nutrition plan that can be easily adhered to, and it doesn't have to be strictly followed, but can be adapted based on the individual, to get the best possible results for them.

    The one thing - other than my caloric intake - that is perpetually consistent is my daily consumption of 1-2 UK galleons (a UK galleon is 4.54 litres) of water a day, the only other liquid that I have re drinks herbal or green tea.


    SUPPLEMENTS

    With the exception of Battle Fuel (which I started on Monday, since I do not have any Erase), I have barely been using even the basics, missing a lot if my regular "staples" since my wrist injury. What I AM using right now (in alphabetical order):

    7-KE - ~150g applied post-post-training shower and ~150g applied post-pre-bed shower (until 19 September).

    Alpha-T2 - 2 caps first thing and 2 caps 6-8 hours post-Dose 1 (from 6 to 28 October)/
    Start again 9 November - reformulated version.

    Assault - 1/3 serving Green Apple + 2/3 serving Blue Arctic Raspberry ~30 min pre-training (until 27 September)/
    From 28 September - 1 serving Blue Arctic Raspberry ~30 min training.

    Battle Fuel - 6 caps ~30 min pre-training (training days); 6 caps ~30 min pre-meal (non-training days) (until 2 October).

    Erase - 2 caps first thing, 2 caps 6-8 hours post-Dose 1, and 1 cap pre-bed (from 6 to 25 October)/
    Start again 4 November.

    MuscleGel Shots (Key Lime flavour): 1-2 packets daily.

    RecoverPRO (Red Raspberry flavour): 1 scoop ~30 min pre-training, 2-3 scoops immediately post-training, and 3 scoops 1-2 other times daily (until 12 November).

    Shred Matrix: 3 caps immediately post-training and 3 caps ~30 min pre-meal later in the day (until 28 September)/
    Start again 6 October.

    Vitamin C: 1 gram first thing, 1 gram immediately post-training, 1 gram pre-bed, and sometimes 1 gram post-meal at night.


    Let's Get Started!






    Last edited by Rosie Chee; 10-02-2011 at 10:36 PM. Reason: Updated Supplements.
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact rosiecheefitness@gmail.com for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com


  2. Hey Rosie subbed in!!
    Wondering why you dose shred matrix post workout?
    RecoverBro ELITE
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  3. Subbed - Following along for support Rosie!

  4. Quote Originally Posted by mattrag View Post
    Hey Rosie subbed in!!
    Wondering why you dose shred matrix post workout?
    Heya I dose Shred Matrix immediately post-training, because I eat my post-training meal ~30 minutes after finishing.


    Quote Originally Posted by nickdavid View Post
    Subbed - Following along for support Rosie!
    Nice to see you on this side of the fence, Nick!

    ~Rosie~
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact rosiecheefitness@gmail.com for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  5. in for the ride! i do have to admit that i am somewhat sad that there is no IGF 2 haha
    Performax Labs Product Specialist

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  6. Quote Originally Posted by R1balla View Post
    in for the ride! i do have to admit that i am somewhat sad that there is no IGF 2 haha
    Hey Phil! So am I - I just used the last dose of the bottle I had this morning! I must admit that it's going to be odd not having it, having almost used it perpetually since my first bottle - the same with Erase

    ~Rosie~
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact rosiecheefitness@gmail.com for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  7. subbed


  8. Quote Originally Posted by ryansm View Post
    subbed
    Long time, no see, Ryan
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact rosiecheefitness@gmail.com for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  9. Quote Originally Posted by Rosie Chee Scott View Post
    Long time, no see, Ryan
    Hey Rosie, good to see a log going again!


  10. Quote Originally Posted by ryansm View Post
    Hey Rosie, good to see a log going again!
    Yeah As I mentioned in post #1 though: "...this log is not likely to be as comprehensive and detailed as the logs I have kept in the past, structured a little differently as well..." For a while it's likely to be a once or twice weekly update - we'll see how things go . . .

    ~Rosie~
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact rosiecheefitness@gmail.com for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  11. in for the ride

  12. Count me in for this one. Hopefully I can keep up...your journals move pretty fast
    Building my best body "for me"!

  13. Quote Originally Posted by mich29 View Post
    in for the ride
    Glad to have you along


    Quote Originally Posted by ms_mac View Post
    Count me in for this one. Hopefully I can keep up...your journals move pretty fast
    Thanks, lady I don't think this one will move that fast though, given that I won't be updating daily like I used to...

    ~Rosie~
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact rosiecheefitness@gmail.com for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  14. Good luck on your recovery plan. Us AI Sports guys will check in now and then to see how your progress is going.
    RcB Since 09-06-2011 20:55 EST, Post 49

  15. In to see your come back stronger than before Rosie. Sometimes it takes serious setbacks to make us realize what we had and to not take anything for granted.
    Millennium Sport Technologies Representative
    Mind and Muscle Code AM10
    Facebook Great Physique Fitness Online coaching

  16. Quote Originally Posted by stxnas View Post
    Good luck on your recovery plan. Us AI Sports guys will check in now and then to see how your progress is going.
    Cheers, bud - hopefully I will be able to recover as fast as I did last time! The RecoverPRO has been a huge help over the last 12 weeks

    ~Rosie~
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact rosiecheefitness@gmail.com for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  17. Quote Originally Posted by John Smeton View Post
    In to see your come back stronger than before Rosie. Sometimes it takes serious setbacks to make us realize what we had and to not take anything for granted.
    This is true. My back was really messed up for about five years and now I look at things with a completely different perspective. I'm appreciative every time I'm able to bend over and simply tie my shoes...yet alone to be able to lift weights again.
    RcB Since 09-06-2011 20:55 EST, Post 49

  18. Quote Originally Posted by John Smeton View Post
    In to see your come back stronger than before Rosie. Sometimes it takes serious setbacks to make us realize what we had and to not take anything for granted.
    Thanks for your support, John. It definitely does. When the setback is something you've already been through before it can be disheartening, though - I know that mentally it screwed with me, especially as I watched all my hard-earnt gains slipping away. Honestly, I wanted to be DIFFERENT, BETTER, the next time I stepped on a competition stage and worked towards that, and now, if I do, I would primarily have to rely solely on a huge improvement in my STAGE PRESENCE (and posing). So, we'll see what happens. This is something I have to do for ME, but I don't want to take [almost] the same physical package to the stage as I did last year, even if my stage presence is improved, so I may decide to spend the rest of the year building my figure back up and compete in an early show next year. Lots to consider...


    Quote Originally Posted by stxnas View Post
    This is true. My back was really messed up for about five years and now I look at things with a completely different perspective. I'm appreciative every time I'm able to bend over and simply tie my shoes...yet alone to be able to lift weights again.
    Trust me, I'm not going to be taking my body for granted after all this. "Easing back" into training is not something I am good at, but I have done it before and I can and will do it again, and this time, I will pay more attention to my body, instead of always asking more and more of it in the times when I know I probably shouldn't. It always takes something dramatic to make me "slow down" and allow myself a "break" - first time was a back injury (which gave me a scoliosis and crushed one of my cervical vertebrae), then Chronic Fatigue (which I've had two recurring bouts of - each time forcing time off), first double fracture in my left wrist, and now a refracture...

    ~Rosie~
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact rosiecheefitness@gmail.com for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  19. Good luck on the "come back" Rosie.

    Serious Nutrition Solution ~~

    mw at seriousnutritionsolutions dot com
    mike at competitiveedgelabs dot com


  20. Quote Originally Posted by Rosie Chee Scott View Post
    Thanks for your support, John. It definitely does. When the setback is something you've already been through before it can be disheartening, though - I know that mentally it screwed with me, especially as I watched all my hard-earnt gains slipping away. Honestly, I wanted to be DIFFERENT, BETTER, the next time I stepped on a competition stage and worked towards that, and now, if I do, I would primarily have to rely solely on a huge improvement in my STAGE PRESENCE (and posing). So, we'll see what happens. This is something I have to do for ME, but I don't want to take [almost] the same physical package to the stage as I did last year, even if my stage presence is improved, so I may decide to spend the rest of the year building my figure back up and compete in an early show next year. Lots to consider...
    trust me better to wait and learn and enjoy the performance part of it than push yourself into the ground , know what I mean?

    when i compete next itll be at least 2012. setbacks forced me back
    Millennium Sport Technologies Representative
    Mind and Muscle Code AM10
    Facebook Great Physique Fitness Online coaching

  21. hey Rosie, do you feel much different being off IGF since you were on it for so long?

  22. Quote Originally Posted by mw1 View Post
    Good luck on the "come back" Rosie.
    Thank you.


    Quote Originally Posted by John Smeton View Post
    trust me better to wait and learn and enjoy the performance part of it than push yourself into the ground , know what I mean?

    when i compete next itll be at least 2012. setbacks forced me back
    I do know what you mean, John, and I have to remind myself often that sometimes doing nothing IS doing something. When I was cycling, this was not a "luxury" I could afford, but it's a little different now.

    It's just that I had so much support in preparing for the competition in July; when I couldn't compete, not only was I extremely frustrated, but I also felt like I let them down after all their support. I am extremely grateful for all the support I have been given and have, and I'm sure you understand in wanting to be able to have something to show and "give back" for it, to know that their faith and support was not misplaced or for nothing. In saying that, when I DO step onto a stage, you can be sure I am going to be nothing but ready, and show that I'm still an athlete who will do them proud!


    Quote Originally Posted by nickdavid View Post
    hey Rosie, do you feel much different being off IGF since you were on it for so long?
    IGF-2, not IGF, LOL...Not too much at this stage, since it's only been three days. Then again, since January I have only been half-dosing it as well, with 3 caps first thing, since at the time and the changes my body had undergone in the months prior, this was more optimal for me re effects...

    ~Rosie~
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact rosiecheefitness@gmail.com for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  23. 8.8% bodyfat Thats crazy.

    In for your great Comeback.

    Hoping you the best Rosie!!!

  24. Quote Originally Posted by Bulkypinoy61 View Post
    8.8% bodyfat Thats crazy.

    In for your great Comeback.

    Hoping you the best Rosie!!!
    If you say so, LOL - I usually maintain between 8-10% bodyfat all the time (the start of September, I was 8.2%), and not so long ago decided to work on maintaining between 8-9% (closer to 8% than 9%), since I was starting to feel uncomfortable whenever I go above 9% bodyfat

    Thanks heaps, bud!

    ~Rosie~
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact rosiecheefitness@gmail.com for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  25. Count me in. Good luck on your recovery. I know soon enough you'll blow past were you where at before.
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