JillDunnFit's Competition Prep Log: Headed to Nationals

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    JillDunnFit's Competition Prep Log: Headed to Nationals


    Hey everyone,

    Last minute registration yesterday made it official, I will be competing at Junior Nationals in Chicago in just 3 short weeks. (Figure Division.) I thought I would start a log to share details on my prep with you. Diet, workout, etc. Answer any questions you guys may have for me about my training here.

    A little about me...

    I am a personal trainer, online trainer, and competition coach based in SoCal. I am a rep and Director of Marketing for eFlow Nutrition.

    Age: 29
    Height: 5’1
    Weight: 105 contest weight; 115-120 off season weight
    Years Competing: 3 years (Transitioned from bikini to figure.)


    Competition Top 5 Placings:
    •NPC San Diego Championships March 2014 - 1st place Figure A
    •NPC Muscle Contest Championships March 2014 - 1st place Figure A
    •NPC Gold Coast Classic February 2014 - 4th place Figure A
    •WBFF Orlando Fitness Weekend May 2013 – 4th place Figure Short
    •WBFF Texas Championships October 2012 – 3rd place Figure Short
    •NPC Big Sky Championships May 2012 – 5th place Bikini Short
    •NPC Northwest Championships November 2010 – 3rd place Bikini Short


    This will be my first national show, and I am going into it very excited! Hope you guys follow my progress!

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    3 week out check in...

    Weight: 107.2 lbs
    Body Fat: About 10%

    My goal is to hit about 8% by show. Currently doing about 45-60 minutes of cardio a day, broken up into 2 sessions. Today was an off day from weight training, but hit weights 6 times a week.
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    yay! I think we need some Figure Pro's on this forum )
    •   
       

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    Good luck! 3 weeks away is a last minute registration. Did you just register late or did you just decide to do this show?

    Serious Nutrition Solution ~~

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    Quote Originally Posted by EWolfe08 View Post
    yay! I think we need some Figure Pro's on this forum )
    Yes we sure do!
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    Quote Originally Posted by mw1 View Post
    Good luck! 3 weeks away is a last minute registration. Did you just register late or did you just decide to do this show?
    Thank you! Just decided!
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    Just finished up morning fasted cardio. 30 minutes of intervals on the stepmill. Currently using an ECA stack with eFlow Nutrition's thermo Encinerate as the caffeine source. Has been working great for me. Also making sure to get my BCAA's in as well.

    Weight training a little later with another short cardio session.

    Current morning weight: 107.1 lbs

    Here is a progress pic from yesterday during a quick post workout posing practice.
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    Subbed. Good luck.
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    Feeling the low carbs today! 50 grams of carbs total for the day. I'm currently on a 4 day carb cycle of 25/50/50/150. (I try to keep my fat around 25 grams a day and protein is around 150 grams.)

    Glute/Hamstring Workout:

    Wide Stance Smith Machine Squat: 4 x 12
    Smith Machine Reverse Lunge Off Step: 4 x 12 each leg
    Weighted Walking Lunges: 4 x 20
    Goblet Squat: 4 x 12
    Seated Leg Curls: 4 x 12 each leg
    Lying Leg Curls (Single Leg): 4 x 12 each leg
    Glute/Ham Raise: 4 x 12
    Glute Kickbacks: 4 x 12 each leg

    Ended with 30 minutes HIIT on the stepmill.
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    15 days out. Morning weight: 105.4. Really starting to see daily changes now.

    Fasted cardio: 30 minutes HIIT on stepmill
    Supplements: ECA with 2 capsules eFlow Nutrition encinerate + Scivation xtend BCAAs

    Post cardio meal: 5 egg whites + 1 whole egg + 4 Quaker rice cakes

    Weight training: shoulders
    Supplements: 1 scoop eFlow Nutrition Enrage + BCAAs

    Dumbbell shoulder press: 4 x 10
    Push press: 4 x 10
    Behind the neck press: 4 x 10
    DB lateral raises: 4 x 10
    DB front raises: 4 x 10
    Upright rows: 4 x 10
    Face pulls: 4 x 10
    Rear delt cable fly: 4 x 10
    Rear delt row: 4 x 10

    Post workout shake: 1 scoop Whey + 1/2 scoop Pro Supps Karbolic
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    Yes, everything looks right on point!
    I'm also in figure
    I'm definitely in on this!
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    Quote Originally Posted by Magdalena View Post
    Yes, everything looks right on point!
    I'm also in figure
    I'm definitely in on this!
    Thanks girl! When is your next comp?
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    Monday Workout: Focus on glutes

    WIDE STANCE SQUATS 3 x 15
    WEIGHTED JUMP SQUATS 3 x 15
    GOBLET SQUATS 3 x 15
    PISTOL SQUATS 3 x 15 EACH LEG
    SMITH MACHINE REVERSE LUNGES 3 X 15 EACH LEG
    WEIGHTED WALKING LUNGES 3 X 30
    CURTSY LUNGES 3 X15 EACH LEG
    WEIGHTED AROUND THE WORLD LUNGES: 3 X 15 EACH LEG

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    Decided to take a little more time to prepare for a national show. Now focusing on Team Universe in 4 weeks!
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    Progress
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    Subbed for this!! Looking ripped up! Great job!!
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    Quote Originally Posted by jilldunnfit View Post
    Thanks girl! When is your next comp?
    I tore my pec last October , so I'm a lil behind ( not quite 100% yet).. I will b ready to step on stage next season...
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    Name:  image-776160592.jpg
Views: 240
Size:  111.6 KB

    As u can c I'm a lil chubby right now, my main focus is to put on size in my shoulders back n legs of course...

    ( I'd like to step it up to physique in a couple of years...).....
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    Good job in here Jill !
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    Quote Originally Posted by Magdalena View Post
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=10 2369"/> As u can c I'm a lil chubby right now, my main focus is to put on size in my shoulders back n legs of course... ( I'd like to step it up to physique in a couple of years...).....
    Looking great! I'm working on my back, I've got the legs, and the shoulders are improving. Just need the lats to grow for that V taper!
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    Quote Originally Posted by jilldunnfit View Post
    Progress
    Wow! You look fantastic! I'd love to be that cut
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    Quote Originally Posted by jilldunnfit View Post
    Looking great! I'm working on my back, I've got the legs, and the shoulders are improving. Just need the lats to grow for that V taper!
    Yes, ur legs look great! I had to ease off on my middle back, it was getting too big for figure, lol...
    U look fantastic girl!
    I'm super pumped for u!!

    I have a good feeling u r gonna kick some a$$ in 4 weeks!
    Woo hoo!!
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    Quote Originally Posted by jilldunnfit View Post
    Progress
    Progress indeed. Look like you're carved from granite
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    nice work!
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    Quote Originally Posted by Magdalena View Post
    Yes, ur legs look great! I had to ease off on my middle back, it was getting too big for figure, lol...
    U look fantastic girl!
    I'm super pumped for u!!

    I have a good feeling u r gonna kick some a$$ in 4 weeks!
    Woo hoo!!
    What did you back workout look like before you eased off?
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    Today's Shoulder/back workout! Ended with 20 minutes on the stepmill.

    Supplements:
    Pre: 1 scoop eFlow Nutrition enrage
    Intra: 1 scoop xtend BCAA's
    Post: 1.5 scoops cellucor whey + 1/2 scoop Karbolic
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    Quote Originally Posted by jilldunnfit View Post
    What did you back workout look like before you eased off?
    Too heavy on seated rows, etc
    120lbs/ 20reps 4 sets....( that's when I trained one muscle group/ day, 6 exercises 4 sets, 6 days a week...
    Now ( for rowing) I use the wide handle but just once a week..
    I train back n chest on Tuesdays ( main focus on pull ups pull downs etc. and on Fridays shoulders n back, same focus. Working on that v taper...
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    Quote Originally Posted by Magdalena View Post
    I tore my pec last October , so I'm a lil behind ( not quite 100% yet).. I will b ready to step on stage next season...
    I wanted to reply to this earlier and failed to.

    I tore my right bicep clean from the bone back in April in a freak baseball injury. I had surgery on May 1st. Although I am a good healer it will be far too long before I am able to directly recruit my bicep again. Candidly, I cannot fathom the idea of actually ever directly recruiting it again. I am an engineer by trade and although the procedure is technologically state of the art my new-found knowledge of the local anatomy and the now perceived frailty of it has me very leery of doing so. Although it is very stable and functional and filling in nicely the point of insertion has retracted a bit to much for my vanity and fragile ego.

    The PT is so silly as it work every ancillary muscle (scapula, rotator cuff, deltoids, ect.) but my bicep. The upside is my delts will be shredded before summer's end and my core and legs will be at their best

    My oldest daughter competes in physique - Dunn's daughter wins NPC figure competition!

    She was pushing me to attempt at some level of competition but those aspirations will be delayed if not entirely abandoned.

    Good luck Magdalena!
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    Quote Originally Posted by David Dunn View Post
    I wanted to reply to this earlier and failed to.

    I tore my right bicep clean from the bone back in April in a freak baseball injury. I had surgery on May 1st. Although I am a good healer it will be far too long before I am able to directly recruit my bicep again. Candidly, I cannot fathom the idea of actually ever directly recruiting it again. I am an engineer by trade and although the procedure is technologically state of the art my new-found knowledge of the local anatomy and the now perceived frailty of it has me very leery of doing so. Although it is very stable and functional and filling in nicely the point of insertion has retracted a bit to much for my vanity and fragile ego.

    The PT is so silly as it work every ancillary muscle (scapula, rotator cuff, deltoids, ect.) but my bicep. The upside is my delts will be shredded before summer's end and my core and legs will be at their best

    My oldest daughter competes in physique - Dunn's daughter wins NPC figure competition!

    She was pushing me to attempt at some level of competition but those aspirations will be delayed if not entirely abandoned.

    Good luck Magdalena!
    She looks great!
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    3 weeks out!
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    Quote Originally Posted by jilldunnfit View Post
    She looks great!
    As do you! Great work and good luck.
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    Quote Originally Posted by jilldunnfit View Post
    3 weeks out!
    Looking amazing, my friend. Keep up the excellent work
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    Quote Originally Posted by jilldunnfit View Post
    3 weeks out!
    Way leaner in the mid section from the 9th till now, great job!!
    U r looking fantastic!!
    Tight n tiny in all the right spots, shoulders r looking nice n wide, legs look great, everything bang on!

    What color is ur suit?
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    Subbed for this. You look crazy good for 3 weeks out! Can't wait to see the final package.
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    Quote Originally Posted by Magdalena View Post
    Way leaner in the mid section from the 9th till now, great job!! U r looking fantastic!! Tight n tiny in all the right spots, shoulders r looking nice n wide, legs look great, everything bang on! What color is ur suit?
    From my amazing suit sponsor ravish sands. Incorporated the eFlow Nutrition in it for me!
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    Quote Originally Posted by jilldunnfit View Post
    From my amazing suit sponsor ravish sands. Incorporated the eFlow Nutrition in it for me!
    It is beautiful!!!
    The color n design, wow, that's really gonna pop on stage! I love it!!
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    Quote Originally Posted by jilldunnfit View Post
    Progress
    Whoa what the hell are you on? Lol Jesus Christ
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    Quote Originally Posted by jilldunnfit View Post
    3 weeks out!
    Never seen 3D delts on a female before. Don't go to far lol...you don't want to spill over if you catch my drift
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    Quote Originally Posted by JD261985 View Post
    Whoa what the hell are you on? Lol Jesus Christ
    Obviously a strict meal plan that work for her n hard work first JD...
    Let's not forget that supplements aid, but it's the hard work, dedication n FOOD that play a key role....
  

  
 

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