Applied Nutriceuticals Recomps Rosie for Competition

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  1. 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.


    INTRODUCTION

    Name: Rosie
    Age: 24
    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!)


    CURRENT STATISTICS

    Height - 156.6cm - i.e. 5'2"
    Body mass - 50kg - i.e. 110 pounds
    Body Composition 8.5% BF


    DIET

    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).


    SUPPLEMENTS

    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.


    TRAINING

    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.


    COMMENTS

    Daily comments will be made on the following:

    Sleep - Time and Quality
    Mental Alertness/Focus
    Energy
    Motivation
    Mood/Aggression
    Libido
    Joints
    Endurance
    Strength
    Quality of Training
    Pump and Vascularity
    Muscle Hardness/Density
    Body Composition and Look
    Overall Sense of Feeling
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee


  2. Wow! First in on this! Good Luck!
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  3. Good looking log as usual.. almost up to my standard :P

  4. Quote Originally Posted by tim1985 View Post
    Wow! First in on this! Good Luck!
    Thanks


    Quote Originally Posted by Craigmatthew View Post
    Good looking log as usual.. almost up to my standard :P
    Yeah, ok...When you reach MY level, let me know
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  5. Quote Originally Posted by Guejsn View Post
    Thanks




    Yeah, ok...When you reach MY level, let me know
    Yes well... Not quite sure I have the time or mental capacity! haha!
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  6. Quote Originally Posted by Craigmatthew View Post
    Yes well... Not quite sure I have the time or mental capacity! haha!
    You said it, not me
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  7. Of course you know I'm in babe...

    Cheers!
    "Never trust a b*tch because b*tches be crazy, now get out there and go crush some P***Y!" - Jerry Stiller.

  8. in as always big sis
    ☣☣☣☣Hi-Tech Pharmaceuticals Representative☣☣☣☣
    Mesomorph | Hemavo2 | Endurance | 100% Whey Protean | REM 8.0

  9. 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
    WHITE WHALE!

  10. Quote Originally Posted by SamBoz19 View Post
    Of course you know I'm in babe...

    Cheers!
    In WHERE? Just playing with ya...Anyways...


    Quote Originally Posted by TexasLifter89 View Post
    in as always big sis
    Welcome, Austin


    Quote Originally Posted by SilentBob187 View Post
    I'll tag along.
    Cool. Hope you can keep up
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  11. Quote Originally Posted by Guejsn View Post
    Cool. Hope you can keep up
    Me too...I've got an RPM sample if needed.
    "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
    WHITE WHALE!
  12. Starting Pics


    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:
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  13. Quote Originally Posted by Guejsn View Post
    In WHERE? Just playing with ya...Anyways...
    LOL new log already? Nice. I'm down
    Nimbus Nutrition
    When Performance is EVERYTHING.

  14. Quote Originally Posted by SilentBob187 View Post
    Me too...I've got an RPM sample if needed.
    All good; we'll have you bouncing off the walls in no time


    Quote Originally Posted by extremenergy3 View Post
    LOL new log already? Nice. I'm down
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  15. We cant all have a huge brain like the alians from Mars Attacks :P

  16. You know i'm down to follow along rosie!

    Best of luck girl!

    Evolutionary Muse - Inspire to Evolve
    Legendary


  17. Quote Originally Posted by Craigmatthew View Post
    We cant all have a huge brain like the alians from Mars Attacks :P
    It's not about how big one's brain is, but how they USE it!


    Quote Originally Posted by Trauma1 View Post
    You know i'm down to follow along rosie!

    Best of luck girl!
    Hiya, John. Great to have you here!
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  18. Lets do this thing!! I be herez now, yo!

  19. Quote Originally Posted by Gtarzan81 View Post
    Lets do this thing!! I be herez now, yo!
    Great. Let's get this party staaaarrrted
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  20. Im in on this one too! Good luck girl! :bb3:
    E-Pharm Rep... PM me with any questions or concerns

  21. Quote Originally Posted by 3clipseGT View Post
    Im in on this one too! Good luck girl! :bb3:
    Cheers
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  22. 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.

  23. Quote Originally Posted by SimplyDraven View Post
    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.
    It's all good. A 'Recomp cycle' is when you are trying to gain mass and strength, but you are also staying lean at the same time - i.e. you are neither cutting or bulking; pretty much Rosie's Recomping is she listens to her body and eats whatever, whenever, and gains muscle, loses fat, and increases her strength, power, and endurance all at once, albeit slowly. A 'Recomp supplement' is basically the SECOND version of a supplement - i.e. the ingredient profile has been changed to either produce different effects or to make the supplement MORE effective. Hope that helps. (And anyone feel free to speak up if you have a DIFFERENT interpretation of those terms).
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  24. Very helpful. I appreciate it.

  25. Quote Originally Posted by SimplyDraven View Post
    Very helpful. I appreciate it.
    No worries, mate. Whatever I can do to make things clearer and easier for you
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  26. Quote Originally Posted by Guejsn View Post
    No worries, mate. Whatever I can do to make things clearer and easier for you
    Get to bed, it's late :P
  27. Day 1


    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...

    Strength: N/A.

    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
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  28. Quote Originally Posted by Craigmatthew View Post
    Get to bed, it's late :P
    I know; I'm getting there. Got a few things to do first...
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  29. Quote Originally Posted by Guejsn View Post
    I know; I'm getting there. Got a few things to do first...
    Strange how you feel less soft at night, where I, on the other hand, look best in the morning, carb depleted and dehydrated to an extent.

  30. Quote Originally Posted by Craigmatthew View Post
    Strange how you feel less soft at night, where I, on the other hand, look best in the morning, carb depleted and dehydrated to an extent.
    Yeah, not sure why that is. I used to think I looked better in the morning, after I'd done training, etc., before breakfast. But these days, well, it's later, probably because I've just been up longer and busy...shrug...If I could explain why my body reacts and does the things it does, it would be great. But, I don't have those answers...
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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