Applied Nutriceuticals Recomps Rosie for Competition
- 07-26-2008, 08:19 PM
Applied Nutriceuticals Recomps Rosie for Competition
Hello again Yep, the Female Terminator is back, and this time she is preparing to COMPETE (finally). This log shall follow my preparation/progress for a couple of competitions (with a few photo shoots thrown in for motivation). The first competition is the NZFBB North Island Championships on 27 September 2008; where I want to WIN my class (top 3 in each class qualify for the Nationals), to make my second competition the NZFBB National Championships on 18 October 2008. I WON'T be preparing like most competitors do, as for the most part, my diet and training will NOT change too much from what I HAVE been doing. The only difference is that I will be practicing my posing and/or routine for 10-20 minutes 5-7 days a week; and yes, using a contest diet during the 8 days before my competition.
Training Status: Highly Trained/Ex-Elite Athlete
Goal (of this phase): Maintain as much muscle mass as possible, while getting my bodyfat (BF) as low as genetically possible (I have set my competition bodyfat goal at 6%. I don't know whether it is genetically possible for me to actually get that low, so really, the aim is to GET AS LOW AS I CAN, WHATEVER it may be!)
Height - 156.6cm - i.e. 5'2"
Body mass - 50kg - i.e. 110 pounds
Body Composition – 8.5% BF
I use a calorie/CHO cycling method, but no specific diet as such, as I listen to my body. Therefore macronutrient ratios will change on a day-to-day basis. I will, however, NOT be cheating as much as I have allowed myself to, since I want to attain the best possible physique EVER so far, by the end of this particular phase...CHO sources will be primarily from oats, and sometimes basmati rice and kumara. Protein sources will be from Leppin Pro 4, tuna, chicken breast, lean beef, salmon, and sometimes egg whites and seafood (i.e. prawns, scallops, other types of fish). Fat sources will be from flaxseed or hempseed oil, natural peanut butter, and sometimes nuts and seeds (i.e. almonds, walnuts, pumpkin seeds, sunflower seeds).
I will be using the following supplements:
RPM - 2 caps 40 min pre-gym (on NON-gym days - 2 caps 60 min pre-cardio).
NeoVar Recomped - 2 caps 40 min pre-gym, and 2 caps immediately post-gym, (on NON-gym days - 2 caps 40 min pre-cardio, and 2 caps immediately post-cardio); sometimes taking 4 caps last thing at night.
IGF-2 - 2 caps 40 min pre-gym, 2 caps 40 min pre-lunch, and 2 caps last thing at night. (Note that when I finish the Original IGF-2 I will start using the Recomped version and be dosing 3 caps first thing in the morning, and 3 caps last thing at night).
Lipotrophin-PM - 2 caps first thing in the morning, and 2 caps last thing at night.
Osteosport - 1 cap first thing in the morning, 1 cap 40 min pre-gym, 1 cap immediately post-gym, and 1 cap last thing at night (on NON-gym days - 1 cap first thing in the morning, 1 cap immediately post-cardio, 1 cap post-dinner, and 1 cap last thing at night). (Note that when I finish the beta-testing for Osteosport, I will INcrease the dosage to either 6 or 8 caps per day).
Poseidon-BA - 1 serve first thing in the morning, 1 serve 40 min pre-afternoon tea, and 1 serve last thing at night.
Calcium supplement - 1 cap post-breakfast.
Monday: 20 min HIIT + 20-30 min Stretch
Tuesday: 20-30 min Cardio + 20-30 min Stretch
Wednesday: 20 min HIIT + 20-30 min Stretch
Thursday: 20-30 min Cardio + 20-30 min Stretch
Friday: 20 min HIIT + 20-30 min Stretch
Saturday: 20-30 min Cardio + 20-30 min Stretch
Sunday: Either a DAY OFF or 20-30 min Cardio + 20-30 min Stretch
I will also be doing 4-5 Resistance sessions per week (they are not scheduled to a particular day, as this changes on a weekly basis).
All cardio sessions will be done either running or on the rollers (i.e. on my bike). Sometimes I may also do a boxing session or stairs, just to mix things up.
Daily comments will be made on the following:
Sleep - Time and Quality
Quality of Training
Pump and Vascularity
Body Composition and Look
Overall Sense of Feeling
- 07-26-2008, 09:01 PM
- 07-26-2008, 09:03 PM
07-26-2008, 09:03 PM
07-26-2008, 09:08 PM
07-26-2008, 10:21 PM
07-26-2008, 10:25 PM
Of course you know I'm in babe...
"Never trust a b*tch because b*tches be crazy, now get out there and go crush some P***Y!" - Jerry Stiller.
07-26-2008, 10:34 PM
07-26-2008, 10:37 PM
I'll tag along.
"I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
07-26-2008, 10:39 PM
07-26-2008, 10:51 PM
07-26-2008, 10:53 PM
Before the log kicks off (for those of you that haven't read the last post of The Female Terminator Strikes Back Armed with AN's Ultimate Cutting Stacks), here are some pics of where I am at RIGHT NOW (i.e. taken today). It may not look like much (and the lighting doesn't help either, nor the fact that I feel 'soft' right now), but in person, you can really see the difference in muscle mass in my upper body from BEFORE I started my 'bulk' in February (not so much in my midsection or legs, but in upper back, delts, and arms)...Anyways, there will be more pics posted at intervals during this log, because of the photo shoots. But for now:
07-26-2008, 10:54 PM
07-26-2008, 10:56 PM
07-26-2008, 11:32 PM
07-26-2008, 11:43 PM
You know i'm down to follow along rosie!
Best of luck girl!
Evolutionary Muse - Inspire to Evolve
07-27-2008, 02:37 AM
07-27-2008, 10:18 AM
07-27-2008, 03:34 PM
07-27-2008, 04:11 PM
07-27-2008, 08:43 PM
07-27-2008, 11:32 PM
Forgive me for sounding extremely green, but I'm still trying to learn a lot of the BB lingo. When someone is talking about recomping or a recomp supp or cycle, what exactly are they referring to?
Thanks in advance for understanding my newbiness.
07-28-2008, 01:53 AM
07-28-2008, 02:01 AM
07-28-2008, 05:52 AM
07-28-2008, 05:55 AM
07-28-2008, 05:55 AM
0810 - HIIT Rollers:
a. 4 min in 39x16 @ 110 rpm @ 75-80% HRmax
b. 8 x 20 sec effort/10 sec easy in 39x16 (HR at end of each effort @ 90-95% HRmax)
c. 2 min in 39x18 @ 110 rpm (HR dropped back to 75% HRmax)
d. 2 min in 39x16 @ 110 rpm @ 85% HRmax
Yes, later today. I couldn't wake up and stay awake and get up this morning. And yes, SHORT (because I had to be at school (and yes, I AM going to be turning up to EVERY class this semester) at 0900). But hey, as long as it's QUALITY, then short is fine...My hips, especially my right hip, hurt a LOT during each effort. Apart from that, the ride was good.
1835 - Stretch 20 min.
1930 - Tango Class 90 min.
Sleep - Time and Quality: ~0000-0700 (waking at 0315, 0325, and 0423), so ~7 hours sleep. So, yeah, I shall have to STOP our late night (or morning) conversations, else I may not be able to get up and train like I should be the next day (and we CAN'T have that now, can we ). As it was, I was almost ready to pass out on you...But, yeah, sleep was DEEP as anything. Dreaming...
Mental Alertness/Focus: Well, the late start, and the rush through training, shower, and breakfast, and then having class from 0900-1500, yeah, made me alert. I was over the last half of the last class, and my brain did NOT want to be working any more. I have been 'tired' from ~2000, nearly falling asleep on my feet during tango class...
Energy: Been bouncing around like a fluffy duck (yeah, just to make you laugh ) pretty much all day...Seriously, I was full of energy until ~2000...
Motivation: No one beats me up better than I can!
Mood/Aggression: Aggression setting in this evening (Grrrr)...Apart from that, I've been pretty ok for the better part of the day...Smiling talking to you...
Libido: Yes, it got high. And I'm trying to contain it...
Joints: Hips very sore during my HIIT this morning. Apart from that, everything has been fine.
Endurance: Never fails...
Quality of Training: Quality, not quantity
Pump and Vascularity: Pump in legs after rollers...Vascularity prominent when running around like a hyperactive child, stressed, and running late...
Muscle Hardness/Density: Good.
Body Composition and Look: Looking better today than yesterday. Still some 'softness', but it tightens up during the day, looking the best at night...
Overall Sense of Feeling: Fatigued. VERY stressed...Like I have been hit by a train...But this is a GOOD train (at least ONE is, at any rate)...This is for you...
YouTube - Bionicle "Crashed" by Chris Daughtry
07-28-2008, 05:57 AM
07-28-2008, 05:58 AM
07-28-2008, 06:07 AM