JillDunnFit's Competition Prep Log: Headed to Nationals

Page 1 of 2 12 Last
  1. Registered User
    jilldunnfit's Avatar
    Stats
    5'1"  110 lbs.
    Join Date
    Jan 2014
    Location
    Rancho Cucamonga, CA
    Age
    29
    Posts
    41
    Rep Power
    18735

    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!
    IFBB Figure Pro
    eFlow Nutrition
    Rep & Director of Marketing

    www.JillDunnFit.com

  2. Registered User
    jilldunnfit's Avatar
    Stats
    5'1"  110 lbs.
    Join Date
    Jan 2014
    Location
    Rancho Cucamonga, CA
    Age
    29
    Posts
    41
    Rep Power
    18735

    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.
    IFBB Figure Pro
    eFlow Nutrition
    Rep & Director of Marketing

    www.JillDunnFit.com
  3. Registered User
    EWolfe08's Avatar
    Join Date
    Aug 2012
    Posts
    181
    Rep Power
    97139

    yay! I think we need some Figure Pro's on this forum )
    •   
       

  4. mw1
    mw1 is online now
    Sponsor
    Board Sponsor
    mw1's Avatar
    Join Date
    Dec 2007
    Posts
    5,679
    Rep Power
    3211219

    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 ~~

    mw at seriousnutritionsolutions dot com
    Cycle Assist $23.50 shipped http://anabolicminds.com/forum/suppl...edge-labs.html
  5. Registered User
    jilldunnfit's Avatar
    Stats
    5'1"  110 lbs.
    Join Date
    Jan 2014
    Location
    Rancho Cucamonga, CA
    Age
    29
    Posts
    41
    Rep Power
    18735

    Quote Originally Posted by EWolfe08 View Post
    yay! I think we need some Figure Pro's on this forum )
    Yes we sure do!
    IFBB Figure Pro
    eFlow Nutrition
    Rep & Director of Marketing

    www.JillDunnFit.com
  6. Registered User
    jilldunnfit's Avatar
    Stats
    5'1"  110 lbs.
    Join Date
    Jan 2014
    Location
    Rancho Cucamonga, CA
    Age
    29
    Posts
    41
    Rep Power
    18735

    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!
    IFBB Figure Pro
    eFlow Nutrition
    Rep & Director of Marketing

    www.JillDunnFit.com
  7. Registered User
    jilldunnfit's Avatar
    Stats
    5'1"  110 lbs.
    Join Date
    Jan 2014
    Location
    Rancho Cucamonga, CA
    Age
    29
    Posts
    41
    Rep Power
    18735

    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.
    Attached Images Attached Images  
    IFBB Figure Pro
    eFlow Nutrition
    Rep & Director of Marketing

    www.JillDunnFit.com
  8. Registered User
    hardwork25's Avatar
    Stats
    6'2"  210 lbs.
    Join Date
    Jan 2012
    Posts
    1,053
    Rep Power
    333414

    Subbed. Good luck.
  9. Registered User
    jilldunnfit's Avatar
    Stats
    5'1"  110 lbs.
    Join Date
    Jan 2014
    Location
    Rancho Cucamonga, CA
    Age
    29
    Posts
    41
    Rep Power
    18735

    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.
    IFBB Figure Pro
    eFlow Nutrition
    Rep & Director of Marketing

    www.JillDunnFit.com
  10. Registered User
    jilldunnfit's Avatar
    Stats
    5'1"  110 lbs.
    Join Date
    Jan 2014
    Location
    Rancho Cucamonga, CA
    Age
    29
    Posts
    41
    Rep Power
    18735

    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
    IFBB Figure Pro
    eFlow Nutrition
    Rep & Director of Marketing

    www.JillDunnFit.com
  11. Registered User
    Magdalena's Avatar
    Stats
    5'4"  135 lbs.
    Join Date
    Apr 2013
    Location
    Sask. Canada
    Posts
    2,073
    Rep Power
    1018781

    Yes, everything looks right on point!
    I'm also in figure
    I'm definitely in on this!
  12. Registered User
    jilldunnfit's Avatar
    Stats
    5'1"  110 lbs.
    Join Date
    Jan 2014
    Location
    Rancho Cucamonga, CA
    Age
    29
    Posts
    41
    Rep Power
    18735

    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?
    IFBB Figure Pro
    eFlow Nutrition
    Rep & Director of Marketing

    www.JillDunnFit.com
  13. Registered User
    jilldunnfit's Avatar
    Stats
    5'1"  110 lbs.
    Join Date
    Jan 2014
    Location
    Rancho Cucamonga, CA
    Age
    29
    Posts
    41
    Rep Power
    18735

    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

    IFBB Figure Pro
    eFlow Nutrition
    Rep & Director of Marketing

    www.JillDunnFit.com
  14. Registered User
    jilldunnfit's Avatar
    Stats
    5'1"  110 lbs.
    Join Date
    Jan 2014
    Location
    Rancho Cucamonga, CA
    Age
    29
    Posts
    41
    Rep Power
    18735

    Decided to take a little more time to prepare for a national show. Now focusing on Team Universe in 4 weeks!
    IFBB Figure Pro
    eFlow Nutrition
    Rep & Director of Marketing

    www.JillDunnFit.com
  15. Registered User
    jilldunnfit's Avatar
    Stats
    5'1"  110 lbs.
    Join Date
    Jan 2014
    Location
    Rancho Cucamonga, CA
    Age
    29
    Posts
    41
    Rep Power
    18735

    Progress
    Attached Images Attached Images  
    IFBB Figure Pro
    eFlow Nutrition
    Rep & Director of Marketing

    www.JillDunnFit.com
  16. Registered User
    emantest's Avatar
    Stats
    5'10"  198 lbs.
    Join Date
    Nov 2011
    Location
    Arkansas
    Posts
    233
    Rep Power
    63167

    Subbed for this!! Looking ripped up! Great job!!
  17. Registered User
    Magdalena's Avatar
    Stats
    5'4"  135 lbs.
    Join Date
    Apr 2013
    Location
    Sask. Canada
    Posts
    2,073
    Rep Power
    1018781

    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...
  18. Registered User
    Magdalena's Avatar
    Stats
    5'4"  135 lbs.
    Join Date
    Apr 2013
    Location
    Sask. Canada
    Posts
    2,073
    Rep Power
    1018781

    Name:  image-776160592.jpg
Views: 207
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...).....
  19. Registered User
    funkd0c's Avatar
    Stats
    5'7"  170 lbs.
    Join Date
    Jan 2008
    Location
    OHIO
    Age
    33
    Posts
    1,649
    Rep Power
    31346

    Good job in here Jill !
  20. Registered User
    jilldunnfit's Avatar
    Stats
    5'1"  110 lbs.
    Join Date
    Jan 2014
    Location
    Rancho Cucamonga, CA
    Age
    29
    Posts
    41
    Rep Power
    18735

    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!
    IFBB Figure Pro
    eFlow Nutrition
    Rep & Director of Marketing

    www.JillDunnFit.com
  21. Registered User
    katygirl429's Avatar
    Stats
    5'4"  118 lbs.
    Join Date
    Apr 2014
    Location
    Ohio
    Posts
    39
    Rep Power
    365

    Quote Originally Posted by jilldunnfit View Post
    Progress
    Wow! You look fantastic! I'd love to be that cut
  22. Registered User
    Magdalena's Avatar
    Stats
    5'4"  135 lbs.
    Join Date
    Apr 2013
    Location
    Sask. Canada
    Posts
    2,073
    Rep Power
    1018781

    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!!
  23. Registered User
    throneof's Avatar
    Join Date
    Jan 2014
    Posts
    303
    Rep Power
    32420

    Quote Originally Posted by jilldunnfit View Post
    Progress
    Progress indeed. Look like you're carved from granite
  24. Registered User
    EWolfe08's Avatar
    Join Date
    Aug 2012
    Posts
    181
    Rep Power
    97139

    nice work!
  25. Registered User
    jilldunnfit's Avatar
    Stats
    5'1"  110 lbs.
    Join Date
    Jan 2014
    Location
    Rancho Cucamonga, CA
    Age
    29
    Posts
    41
    Rep Power
    18735

    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?
    IFBB Figure Pro
    eFlow Nutrition
    Rep & Director of Marketing

    www.JillDunnFit.com
  26. Registered User
    jilldunnfit's Avatar
    Stats
    5'1"  110 lbs.
    Join Date
    Jan 2014
    Location
    Rancho Cucamonga, CA
    Age
    29
    Posts
    41
    Rep Power
    18735

    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
    Attached Images Attached Images  
    IFBB Figure Pro
    eFlow Nutrition
    Rep & Director of Marketing

    www.JillDunnFit.com
  27. Registered User
    Magdalena's Avatar
    Stats
    5'4"  135 lbs.
    Join Date
    Apr 2013
    Location
    Sask. Canada
    Posts
    2,073
    Rep Power
    1018781

    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...
  28. Unbreakable
    Board Moderator
    David Dunn's Avatar
    Join Date
    Mar 2003
    Age
    49
    Posts
    11,723
    Rep Power
    949536

    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!
  29. Registered User
    jilldunnfit's Avatar
    Stats
    5'1"  110 lbs.
    Join Date
    Jan 2014
    Location
    Rancho Cucamonga, CA
    Age
    29
    Posts
    41
    Rep Power
    18735

    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!
    IFBB Figure Pro
    eFlow Nutrition
    Rep & Director of Marketing

    www.JillDunnFit.com
  30. Registered User
    jilldunnfit's Avatar
    Stats
    5'1"  110 lbs.
    Join Date
    Jan 2014
    Location
    Rancho Cucamonga, CA
    Age
    29
    Posts
    41
    Rep Power
    18735

    3 weeks out!
    Attached Images Attached Images  
    IFBB Figure Pro
    eFlow Nutrition
    Rep & Director of Marketing

    www.JillDunnFit.com
  31. Unbreakable
    Board Moderator
    David Dunn's Avatar
    Join Date
    Mar 2003
    Age
    49
    Posts
    11,723
    Rep Power
    949536

    Quote Originally Posted by jilldunnfit View Post
    She looks great!
    As do you! Great work and good luck.
  32. Registered User
    throneof's Avatar
    Join Date
    Jan 2014
    Posts
    303
    Rep Power
    32420

    Quote Originally Posted by jilldunnfit View Post
    3 weeks out!
    Looking amazing, my friend. Keep up the excellent work
  33. Registered User
    jaycuda's Avatar
    Stats
    5'10"  189 lbs.
    Join Date
    Apr 2011
    Location
    Florida
    Age
    25
    Posts
    1,871
    Rep Power
    197346

    Damn, killing it in here. Subbed.
    Olympus Labs Rep
    All your Anabolic needs @ Olympus-labs.com
  34. Registered User
    Magdalena's Avatar
    Stats
    5'4"  135 lbs.
    Join Date
    Apr 2013
    Location
    Sask. Canada
    Posts
    2,073
    Rep Power
    1018781

    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?
  35. Registered User
    Lukef2000's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jul 2011
    Location
    Australia
    Posts
    4,412
    Rep Power
    1807706

    Subbed for this. You look crazy good for 3 weeks out! Can't wait to see the final package.
    Mind and Muscle board representative.
  36. Registered User
    jilldunnfit's Avatar
    Stats
    5'1"  110 lbs.
    Join Date
    Jan 2014
    Location
    Rancho Cucamonga, CA
    Age
    29
    Posts
    41
    Rep Power
    18735

    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!
    Attached Images Attached Images   
    IFBB Figure Pro
    eFlow Nutrition
    Rep & Director of Marketing

    www.JillDunnFit.com
  37. Registered User
    Magdalena's Avatar
    Stats
    5'4"  135 lbs.
    Join Date
    Apr 2013
    Location
    Sask. Canada
    Posts
    2,073
    Rep Power
    1018781

    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!!
  38. Banned
    JD261985's Avatar
    Stats
    5'10"  171 lbs.
    Join Date
    Jun 2012
    Location
    florida
    Posts
    2,704
    Rep Power
    0

    Quote Originally Posted by jilldunnfit View Post
    Progress
    Whoa what the hell are you on? Lol Jesus Christ
  39. Banned
    JD261985's Avatar
    Stats
    5'10"  171 lbs.
    Join Date
    Jun 2012
    Location
    florida
    Posts
    2,704
    Rep Power
    0

    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
  40. Registered User
    Magdalena's Avatar
    Stats
    5'4"  135 lbs.
    Join Date
    Apr 2013
    Location
    Sask. Canada
    Posts
    2,073
    Rep Power
    1018781

    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....
  •   

      
     

Similar Forum Threads

  1. KLEEN's Competition Prep - From bleak to FREAK in 20 weeks!
    By MrKleen73 in forum Bodybuilding Contest Preperation
    Replies: 1423
    Last Post: 12-06-2013, 01:19 PM
  2. KLEEN's Competition Prep - From bleak to FREAK in 20 weeks
    By MrKleen73 in forum Finaflex-Redefine Nutrition
    Replies: 630
    Last Post: 08-13-2013, 03:17 PM
  3. Replies: 97
    Last Post: 11-24-2006, 09:23 PM
  4. heading to gym, how's this chest wo look?
    By jeff33333 in forum Training Forum
    Replies: 1
    Last Post: 02-14-2006, 10:28 AM
  5. Redemption: My workout log up to my next two comps
    By NickW in forum Powerlifting/Strongman
    Replies: 119
    Last Post: 12-24-2005, 12:16 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in