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
07-28-2008, 06:10 AM
07-28-2008, 07:03 AM
07-28-2008, 07:45 AM
I really enjoyed following along your last log, even though i did start following probably half way through. I'll defo be tagging along this time from the start! Good Luck!
We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
07-28-2008, 11:02 PM
07-28-2008, 11:40 PM
07-28-2008, 11:52 PM
I missed your last log, but I am in on this one. Guess I owe it to you anyhow, you helped me with my dosing of my AN supps when I first joined the site lol. Thanks btw, gained 7 pounds in 3 weeks but had to stop due to medical reason that came up...
Good luck, Cant wait to see the clippings of you as the winner of the competition, you do have a scanner right?
07-29-2008, 12:02 AM
07-29-2008, 01:03 AM
0500 - Cycling:
a. 4 min @ Level 1 @ 75% HRmax
b. 4 min @ Level 2 @ 75-80% HRmax
c. 4 min @ Level 3 @ 80% HRmax
d. 4 min @ Level 4 @ 80-85% HRmax
e. 4 min @ Level 5 @ 85-90% HRmax
f. 4 min @ Level 6 @ 90-95% HRmax
g. 4 min @ Level 7 @ 90-95% HRmax
h. 4 min @ Level 8 @ 90-95% HRmax
i. 1 min @ Level 1 (HR dropped back to 75% HRmax)
So, yes, later today. And on the A-frame, since I have almost fallen off my bike the last few times, due to something (whether I am too fatigued, or just not focussed or what)...Decided to do the step protocol. The whole session was done in 39x18 at a cadence of 110 rpm. HR didn't really start rising to a level I was satisfied with until 16 minutes into the session, which was not too cool, but I had to 'deal'. As with yesterday (even though no 'efforts' were done), my hips were painful once again, the right one in particular. The superior anteriomedial aspect of my right knee was also 'niggling' after a while, but wasn't anything too bad. It was an ok session, and the longest cardio I have done in quite a while.
0600 - Full-Body (1 min recovery):
1. BB FS 3 x 10
2. BB BOR 3 x 10
3. Flat BB BP 3 x 10
4. DB SP 3 x 10
5. Dips 3 x 10
6. DB ZC 3 x 10
7. SCR 3 x 10
Yay, the LAST week of Full-Body sessions! Honestly, I think that they ARE taking MORE out of me than I realize...I almost collapsed on the last set of BB FS today (yes, bad), and then my entire legs were shaking so badly for the last few reps. I actually had to pause to regain myself after each of the last 3 reps of the last set; and was curled in a ball for a couple of minutes following racking the BB, because felt like I was going to pass out or something. So very UNlike me. Not good at all. But, the little girl soldiered on (would you expect anything LESS?)...Started off at a slightly lighter weight with BB BOR; but that was too easy, and I ended up increasing the weight by 16% and 14% respectively for the second and third set. Each rep in the last set was performed with good form, which I was pleased with, since the last two times I have used that particular weight, the last 2 reps have not quite been all the way up...Flat BB BP was easy today. My arms were burning like **** on the last set, but I gritted my teeth and thought of you, Sean, standing there NOT letting me settle for LESS than what I intended to do...I had to decrease the weight for each consecutive set of DB SP, as my shoulders and arms were absolutely shattered, which I wasn't too pleased with...Decided NOT to add any weight for my Dips. However, I did these with a tempo so SLOW that I don't know if I could have got more than 10 reps out even if I had wanted to...DB ZC were surprisingly EASY after the gruelling nature of the session up until then, which was a little weird...By SCR I felt as fresh and perky as anything, and they too, were easy (yes, even at 122kg - (i.e. 268.4lb), which is the end of the weight stack!)...So, overall, it was actually a VERY GOOD session. My strength is still increasing in parts, and fatigue is perhaps the reason for a performance decrease on some exercises...
0712 - Stretch 20 min.
Sleep - Time and Quality: ~2250-0350 (waking at 0315), so ~5 hours sleep. I turned the alarm off at 0315, planning on getting up at 0325, but didn't even HEAR THAT alarm! Seriously, I am starting to feel the effects of the last two weeks, now...Sleep was deep and full of dreams...
Mental Alertness/Focus: Had school this morning. Actually, I was pretty alert right up until ~1310, and then I like, 'crashed', and the next thing I knew I was waking up and it was 1407...
Energy: I had it, right up until, um yes...THAT...roundabout ~1310. I'm actually relieved that I DON'T have to work tonight, since it's taking classes, and well, I would be doing them, but feeling like ****e.
Motivation: My first photo shoot is on Saturday, and yes, I want to look good (shall be interesting, to say the least), so my diet is VERY strict right now, and I am persevering, albeit not happily...
Mood/Aggression: No aggression today, really...Some of the stress has lifted slightly, so I'm smiling there (but the study stress still looms large and near)...Happy (despite how *****y I have been lately; and yes, I apologize) talking to you...
Libido: High, and definitely RISING, hard and fast and strong...
Joints: Hips 'achy' whilst on my bike this morning. Right knee giving some problems AFTER the gym, just favouring it a little, but not for long.
Endurance: Always there.
Quality of Training: Cardio was good. Resistance session was, despite nearly collapsing, excellent.
Pump and Vascularity: I didn't have as much of a pump today, for some reason...Vascularity, however, just keeps getting BETTER, with knots and lines running all over my arms, hands, and legs...
Muscle Hardness/Density: Rosie's starting to LOOK (and not just feel) hard, now...
Body Composition and Look: I don't know why, but for the last few days, I have looked quite 'soft' in the morning, my 'look' hardening up as the day progresses. I have also felt a bit water bloated; not sure why, since I haven't been eating very high carbohydrates for the last couple of days (so shouldn't be retaining water from that), and am not menstruating (a rare event, IF it happens at all for Rosie), so, shrug...I DID notice today, though, at ~1030, that my jeans suddenly felt a lot looser than they have been...Odd...
Overall Sense of Feeling: A little fatigued. Still somewhat stressed, but not as much as I have been. Trying to get my head back in the game for study. Coping, really (you help make it a little easier )...Making the most of what I can, and seeing what will BE...
07-29-2008, 02:49 AM
07-29-2008, 11:52 AM