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 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:
- 2 caps 40 min pre-gym (on NON-gym days - 2 caps 60 min pre-cardio).
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.
- 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