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The Female Terminator Chronicles: Cutting for Competition (2011)

ScottyDoc said:
Excellent... could not have said it better myself, LoL!
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Ben is a great fitness role model, and I have been blessed to have worked with him and have him as a mentor in areas of the fitness industry - his story is nothing short of amazing, and he is living proof that if you have faith and believe in yourself, you can achieve ANYthing!
 
Rosie Chee Scott said:
No worries - I understand and thank you. My contest prep is not your usual contest prep - especially re nutrition (I don't mention a lot about my nutrition, since unless you see it with your own eyes - as Sean does on a daily basis - it can be pretty UNbelieveable to know I do it when it goes AGAINST pretty much EVERYthing most people do re contest prep and in general to get and stay lean). Honestly, if most people knew what I did, they would CRINGE, LOL, but it works for me and so I will continue doing it like this.
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Could I get some inside information on what you mean? I will not try it. I know several bodybuilders who could get away with some crazy eating before. Its amazing what good genetics or dedication can do. Flex wheeler could get away with a lot.
 
Rosie I dont say that to take away from you at all. I hope I didnt stick my foot in my mouth. I am so tired rightnow. I need some sleep. Being in the navy out to sea can be exhausting. Today is one of those days. Please forgive me if I overstepped my boundary.
 
Cooky32 said:
Could I get some inside information on what you mean? I will not try it. I know several bodybuilders who could get away with some crazy eating before. Its amazing what good genetics or dedication can do. Flex wheeler could get away with a lot.
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I mean like eating 4,000 calories in a single meal on a regular basis, my nutrition being one huge "cheat" as other competitors would deem it. As I have said before, nutrition is not the main factor that affects my progress re body goals, but my TRAINING, and my training lets me "get away" with less-than-stellar nutrition (although I AM working on bettering this for health reasons) and if I don't train as I should, I suffer (this also has a lot to do with my blood disorder as well, though). For example, the week before my first show last year, I "dieted" the week before the competition only - it wasn't enough for me and I didn't come in lean enough for me, but the Judges said I was lean enough, so go figure. This time around though, my nutrition is different, albeit still the same, if you know what I mean. I'm also leaner further out (I am the body composition I was for that competition right now, and have ~6 weeks left until I compete again) and plan on only getting leaner. But, this is me, and I've never been one to follow the crowd and do what everyone else does - find what works for YOU and do that!


Cooky32 said:
Rosie I dont say that to take away from you at all. I hope I didnt stick my foot in my mouth. I am so tired rightnow. I need some sleep. Being in the navy out to sea can be exhausting. Today is one of those days. Please forgive me if I overstepped my boundary.
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No worries :) You're fine. At least you're not sitting there making comments like, "you mustn't eat anything to stay like that", etc. - it pisses me off whenever anyone says that (which is surprisingly a lot; probably doesn't help that only those whom I are close to re friends and family are generally the only people who see me eat), because it is first off, an assumption, and also because it's very general and by those who want to hear that you have to starve yourself or eat little to get and stay lean. You can see why I am passionate about changing mindsets, especially about and in women!
 
I understand that perfectly. I do the same thing with woman on the ship. They start eating veggies and fruit only, and start skimping on protein and are nearly passing out from exercise. I hear of girls eating 600 calories a day. It scares me. Thanks for the insight though. My vice is half and half in my coffee, and cereal on the weekends before my workouts. Its hard for me to stop that. I have to watch it with carbs Or I will blow up. My waist doesnt like carbs too much. Take care Rosie, and God bless!!!
 
Cooky32 said:
I understand that perfectly. I do the same thing with woman on the ship. They start eating veggies and fruit only, and start skimping on protein and are nearly passing out from exercise. I hear of girls eating 600 calories a day. It scares me. Thanks for the insight though. My vice is half and half in my coffee, and cereal on the weekends before my workouts. Its hard for me to stop that. I have to watch it with carbs Or I will blow up. My waist doesnt like carbs too much. Take care Rosie, and God bless!!!
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Yeah, people do some ridiculously stupid things to get lean or lose weight (another thing that sets me off, LOL). You too, bud :)
 
It Starts With YOU!

MOTIVATIONAL QUOTE OF THE DAY

"All things begin and end with you. No one determines what you are going to do unless YOU let them. Start living the way you want to live and great things will follow. God gave us free will, along with direction, but it is up to us to take the first step." - Ben Booker


TRAINING

Cardio - Run:
1.5 miles @ 4.2 min/km

Back/Chest (30 sec recovery between alternate sets):
Alternate Set A -
1. Supinated BB Bent Over Row 4 x 12, 11, 10, 10
2. Flat BB Bench Press 4 x 10, 9, 8, 8
Alternate Set B -
3. Supinated Close-Grip Lat Pull-Down 4 x 12, 11, 10, 10
4. Incline BB Bench Press 4 x 12, 11, 10, 10

Post-Weights Cardio - Rollers:
a. 10 min in 39x18 @ 106-108 rpm
b. 10 min in 39x18 @ 110 rpm

Stretch 20 min.


COMMENTS

Sleep - Time and Quality: ~11 hours! WTF?! Gone from semi-normal to well OVER sleeping! Ah well, my body must have needed it.

Mood/Aggression: Thank you Chris and Tony for giving me smiles and laughter today - smiles that have carried on throughout the day, joined by heaps of positivity, getting me out of the "drag" I was in earlier.

Energy: So much that after training, I went out and mowed the lawns, and it took me ~10 minutes less than what it usually takes me.

Stress: Only a little.

Endurance: Great.

Pump: Reasonable.

Vascularity: Pretty good.

Quality of Training: Pre-weights run was ok. Resistance training was stellar - I was bopping and dancing in between my sets, in a really GOOD mood (THIS goofy, relaxed, fun me needs to be the me that gets up on stage in July - no self consciousness, just relaxed and having fun!)
 
Review of AI Sports Nutrition's Red Raspberry RecoverPRO

My 42-serving tub of Red Raspberry RecoverPRO lasted me ~2 weeks. I started out using only a scoop per use, but quickly went to 3 scoops per use, using twice a day. I cannot say enough about the taste, and with BCAAs a STAPLE in my supplement arsenal definitely want (and will) continue using Red Raspberry RecoverPRO!


What is it?

Invalid Link Removed

* Faster Recovery and Lean Muscle Gains
* Unique 4:1:1 BCAA Ratio

For more information on the product, please review Invalid Link Removed.


Smell: 7/10. Smells like raspberries, but with a hint of something else almost artificial, like the smell/taste of a raspberry flavoured ice-cream, if that makes any sense.

Taste: 11/10. My #1 and favourite flavour of any product I have ever used! And the taste only gets better with use! THREE scoops as opposed to only one scoop (which my initial review was based on) is just amazing and you really notice the sweet tartness that real raspberries have come out! LOVE it! :love:

Solubility: 10/10. On shaking there was no trace of the powder and no clumps or excess was left in the water or on the bottom of the shaker - although bubbles and froth were left on top of the liquid, rapidly dissolving.

Texture: 10/10. Like fruit juice diluted with water.

Recovery: 9.5/10. My recovery has been pretty great, considering. This does not get a complete 10/10 because sometimes I have been sleeping a lot more than usual - although, in saying that, longer sleep can mean better recovery, just not with me, and anything over ~6 hours of sleep has a detrimental effect on my overall performance and function.

Lean Muscle Mass Gains: N/A. I have actually been working on fat loss, not recomping as usual, or even gaining muscle mass. The first week that I used RecoverPRO, I gained 1% bodyfat, and the second week using RecoverPRO, I lost ~1.2% bodyfat, so there was no real overall change in lean muscle mass, maintaining what I have.

Overall: 10/10. The fact that BCAAs are a STAPLE product for me, and the Red Raspberry is the BEST flavour of ANY product I have ever used say everything :thumbsup:

Would I use again? Absolutely! BCAAs are a STAPLE product in my supplement arsenal!

Would I recommend? Without hesitation. Red Raspberry RecoverPRO had become my #1 BCAAs product.
 
The Red Raspberry RecoverPro is by far the best tasting BCAA that I have ever tried! Nice review Rosie.
 
Mrodz said:
Like a Raspberry Lollipop? I love raspberry lollipops :yup:
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I wouldn't know - I don't like or eat lollies.


kingjameskjf said:
The Red Raspberry RecoverPro is by far the best tasting BCAA that I have ever tried! Nice review Rosie.
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^^^It is indeed! The best tasting product I have ever tried, PERIOD! Thanks, bud :)
 
Plan of Action Complete

MOTIVATIONAL QUOTE OF THE DAY

"I say "why not"...Instead of having the closed mind of my old thinking, I choose to have the open mind that anything is possible. I choose to look at the past as a history lesson and learn! My goal is simple, to have a positive influence on as may lives as I can, making this place a little better when I leave it. The thing is we do not know when we are leaving, so "why not" start believing we can today..." - Ben Booker


TRAINING

HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec effort/10 sec easy
c. 10 min jogging

Stretch 6 min.

Lower Body/Abs (30 sec recovery between alternate sets):
Alternate Set A -
1. Stiff-Legged BB Deadlifts (BB to touch floor) 4 x 12
2. Rope Crunches 4 x 20
Alternate Set B -
3. Jump Squats 4 x 8
4. Hanging Straight-Leg Raises (feet to touch bar) 4 x 8

Post-Weights Cardio - Rollers:
20 min in 39x18 @ 106 rpm

Stretch 20 min.


COMMENTS

Sleep - Time and Quality: ~8 hours, so, an improvement on yesterday, but far from ideal - more work going to happen here.

Mood/Aggression: Instead of focusing on what's not going the way it should, it's a daily decision to be positive and look at what is possible and going right, and I make it! Smiles for the presents I received today - fun times ahead!

Endurance: Good.

Pump: Legs!

Vascularity: Awesome during Posing Practice - I want and need that ALL the time!

Quality of Training: HIIT was ok - running outside in 90 degrees in the middle of the day (I know, I said I didn't want to be doing that anymore, but when you train at home, you do what you have to) meant a dripping mess by the end of it, feeling like I had been run over. Left knee started giving me issues during Squat Jumps, so I improvised and decided to let today be a Lower Body day, and "complete" the session tomorrow, making tomorrow an Upper Body session after cardio. Rollers afterwards were good, even though I heated up so very quickly.

Recovery: I'm good.

Body Composition and Look: I actually feel like I am holding water today. Woke up with my face feeling like it was all swollen and puffy, even though it isn't, my body just feeling like a balloon. It's just one of those days and I want it over with soon!

Other Notes: Earlier today I went over last week with a magnifying glass (well, not really, but I may as well have I scrutinized it that closely), because it IS the week where I have gotten the MOST progress ever, and from now on, I am going to replicate it from nutrition to training - everything! The only difference will be that I am going to do it all on a schedule of getting up at 0400 and going to bed between 2130-2230 - I HAVE to get back on this, for me and for the job I start in ~3 weeks (which is perfect that it forces me back onto this schedule, since it was my regular one in New Zealand).
 
You're KILLING IT Rosie!!! What a log! What a detailed plan of attack!

I see why people hold these logs in such high esteem! (yes im using so many exclamation points b/c im that impressed)

I think I just need to sit back and learn a bit more till i can contribute anything of value.
 
GoHardOrGoHme said:
You're KILLING IT Rosie!!! What a log! What a detailed plan of attack!

I see why people hold these logs in such high esteem! (yes im using so many exclamation points b/c im that impressed)

I think I just need to sit back and learn a bit more till i can contribute anything of value.
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Thanks, bud :) Sometimes I think you guys transfer your confidence and belief in me to me (because trust me, there are definitely days when even I waver; after all, I'm only human, an imperfect one at that). Most of it is honestly experimentation, and it has taken me pretty much until now to really know what works best for me NOW.

If I can help inspire and motivate others, then I am achieving part of my Career Objective, and are grateful that I can even do so much :banana:

Feel free to comment any time you want :approve:
 
Rosie Chee Scott said:
Thanks, bud :) Sometimes I think you guys transfer your confidence and belief in me to me (because trust me, there are definitely days when even I waver; after all, I'm only human, an imperfect one at that). Most of it is honestly experimentation, and it has taken me pretty much until now to really know what works best for me NOW.

If I can help inspire and motivate others, then I am achieving part of my Career Objective, and are grateful that I can even do so much :banana:

Feel free to comment any time you want :approve:
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I think people truly underestimate the value of an honest compliment when someone is giving their all. Heaven knows some of the kind words from the athletes on this site have truly helped push me when i felt down and out. And it's obvious you put your heart and sole into this. You have the amazing ability to take what God has given you and make the most of it, like the man in Matthew 25 who took his 5 bags of gold and earned 5 more.

The sign of an expert is an individual who through countless hours of work has learned to master his/her trait. By definition you have become an expert in the athletic world.

To be honest I truly think you do more then motivate and inspire. You educate, counsel, and mentor many young and old athletes helping them reach there goals. BUT...it's very refreshing to see an elite athlete who is still quite humble.
 
GoHardOrGoHme said:
I think people truly underestimate the value of an honest compliment when someone is giving their all. Heaven knows some of the kind words from the athletes on this site have truly helped push me when i felt down and out. And it's obvious you put your heart and sole into this. You have the amazing ability to take what God has given you and make the most of it, like the man in Matthew 25 who took his 5 bags of gold and earned 5 more.

The sign of an expert is an individual who through countless hours of work has learned to master his/her trait. By definition you have become an expert in the athletic world.

To be honest I truly think you do more then motivate and inspire. You educate, counsel, and mentor many young and old athletes helping them reach there goals. BUT...it's very refreshing to see an elite athlete who is still quite humble.
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Thank you, bud. Your words really lifted my soul this morning. I just do what I can, give back the way I was given to, blessed to have the best of the best as my teachers and mentors, really wanting to see beginners start out right, and motivate the veterens who can feel like I do. We so often see ourselves so very differently than everyone else, and to know that I am making a difference makes it all worth it :)
 
Share to Inspire

MOTIVATIONAL QUOTE OF THE DAY

"I believe it is important for everybody to share their personal life successes and failures so that they may inspire others to do the same. If you can touch one life then it makes it all worth it, and who knows they may do the same creating a chain reaction!!!!!" - Ben Booker


TRAINING

Cardio - Rollers:
20 min in 39x18 @ 106 rpm

Stretch 5 min.

Upper Body (30 sec recovery between alternate sets):
Alternate Set A -
1. EZ-Bar Bicep Curls 4 x 20
2. Dips 4 x 10
Alternate Set B -
3. Alternate Hammer Bicep Curls 4 x 20 per side
4. Lateral Raises 4 x 15
Alternate Set C -
5. Plate Hammer Raises 4 x 10
6. Seated Rear Raises 4 x 10
Alternate Set D -
7. Push-Ups (feet on floor, hands fists) 4 x 15
8. Reverse Rows (feet on bench) 4 x 12, 10, 8, 6

Stretch 20 min.


COMMENTS

Sleep - Time and Quality: ~2 hours, and even then, tossing and turning. I went back to bed on waking, hoping to go back to sleep, but to no avail, especially since my insides felt like they were being torn asunder again :sigh:

Mood/Aggression: Regardless, smiling and positive.

Energy: Honestly, I've had the most energy that I've had in a while - goes to show that the shorter sleeping periods work better for me (although not that short all the time).

Endurance: No worries here.

Pump: Unbelieveable from the second alternate set.

Vascularity: Rippling - nice; now STAY like this!

Quality of Training: Rollers, insides churning the entire time. Took a little time out to stretch afterwards, to let it settle a bit. It didn't, so just went into finishing off yesterday's resistance session, with all the Upper Body exercises, and actually had a pretty good session.

Recovery: I feel fresh.

Other Notes: More Shred Matrix arrived yesterday, so I started it (changes reflected in post #1), since this is another product that I definitely notice a difference with when I am not using it.
 
Cooky32 said:
I was wondering about the Shred Matrix product. So you really like it and can see a difference.
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Were you just? :lol: Yes, I absolutely do - it's like Erase, Alpha-T2, and 7-KE; I feel different even a day withOUT them and I don't like it, honestly - and I pretty much use it as a STAPLE. You can read more of my thoughts on Shred Matrix in my review of it: http://anabolicminds.com/forum/muscle-pharm/161048-rosies-review-shred.html - granted, I had used several tubs of the original and a couple of bottles of the reformulated version before I wrote my review on it, but that alone says how highly I think of the product; as I said in my review, "Shred Matrix is the ultimate, COMPLETE fat loss product IMO, and would compliment anyone's nutrition and training - as well as stack with other supplements..." Do note that I don't use it as a staple re fat loss, but for the other many benefits I get from it :)
 
Right on and thanks. Yes as a m, am SUNDAY for me rightnow in malaysia today. I am a sailor going all over the world. Today is back, (PULL UPS), Walking lunges with DBells, and Bulgarian Split squats superset. 3 sets, and decline push ups 3 sets to failure.
Then cardio if I have time. I will have to order some of that. I need to lose one more inch in my waist. I want to get one more inch off for me. I bulked up a lot after my last show. I will need a good product to help finish this race. THANKS!!
 
Cooky32 said:
Right on and thanks. Yes as a m, am SUNDAY for me rightnow in malaysia today. I am a sailor going all over the world. Today is back, (PULL UPS), Walking lunges with DBells, and Bulgarian Split squats superset. 3 sets, and decline push ups 3 sets to failure.
Then cardio if I have time. I will have to order some of that. I need to lose one more inch in my waist. I want to get one more inch off for me. I bulked up a lot after my last show. I will need a good product to help finish this race. THANKS!!
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No worries :)

Nice - well, have fun training!

That inch is going to come from getting leaner - a combination of nutrition, training, and supplementation - but will happen if you indeed have fat to lose from there (sometimes people build their obliques up too much, which widens the waist).

If you're ever curious about any of the other products I have used, etc., you can find a list of those I have used, logged and/or reviewed (not all use have been reviews, but many) at Invalid Link Removed.
 
I would recommend a stim based fat burner, and a non stim fat burner to increase thermogenesis while exercising. Too many stimulants can increase cortisol which can be counterproductive.
 
Hope said:
Can i take two fat burners at a time.If yes, what do you recommend. :)
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Yes, you can - although it is NOT necessary, and dependent on the individual as to whether they should or not. As Cooky32 mentioned, you could stack a stimulant and non-stimulant based fat burner - for example, Shred Matrix and Lipotrophin-PM (I've done this often). Or you could use two stim-based products if you have a high tolerance for stimulants - for example, Shred Matrix and Alpha-T2 (something I also use often). Or you could use a non-stimulant fat burning stack, better for those sensitive to stimulants - for example, DCP and H.E.A.T. stack. If you have ever read any of my previous logs (even this one), you can see what kind of stacks I use (albeit not always for fat burning per se, even if they are "fat burners"). Also remember that "fat burners" are not the ONLY products that can aid in fat loss - you have nutrient repartitioners/insulin mimics, thyroid boosters, energy products, natural Growth Hormone and Testosterone boosters, etc.

~Rosie~
 
Somebody hit me. That is a much better response than mine. I feel so disconnected out here on the ocean LOL...
Rosie, Have you heard anything about Jack3d causing people to pop positive for meth amphetamines? 3 military personnel did, and now an e mail is going out navy wide telling us to stop taking it because if we pop we can be kicked out. So many people use it too. Maybe it was a bad batch or dare I say they tainted it. It doesnt seem like the good guys at USP LABS or does someone know something i dont. Sorry to do this on your thread Rosie. I can move it.
 
Cooky32 said:
Somebody hit me. That is a much better response than mine. I feel so disconnected out here on the ocean LOL...
Rosie, Have you heard anything about Jack3d causing people to pop positive for meth amphetamines? 3 military personnel did, and now an e mail is going out navy wide telling us to stop taking it because if we pop we can be kicked out. So many people use it too. Maybe it was a bad batch or dare I say they tainted it. It doesnt seem like the good guys at USP LABS or does someone know something i dont. Sorry to do this on your thread Rosie. I can move it.
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Jack3d contains Geranium, which can cause a "false positive" on drug tests for amphetamines. Just stop using any product that has it in a week or so before any drug test and you should be ok.

~Rosie~
 
Bring on June!

MOTIVATIONAL QUOTE OF THE DAY

"Ask yourself "What can I do different today to better myself as an individual so that I can better others." Humility is remaining teachable." - Ben Booker


TRAINING

Day OFF.


COMMENTS

Sleep - Time and Quality: ~2 hours. Back to sleep though (thankfully) for another ~3 hours, giving a total of ~5 hours, which is perfect for me re function.

Mood/Aggression: Good.

Energy: I'm going to do some yardwork later today when it's cooler.

Mental Focus and Clarity: On the ball. Mind is clear - had to make a couple of hard decisions today, but I know where I am headed, what I want to achieve.

Body Composition and Look: 111.2 pounds at 8.8% bodyfat. So, nothing spectacular like the 1.1% bodyfat loss of last week. However, when you break it down, it IS something - a gain of 1.2044 pounds of lean body mass and a LOSS of 0.0044 pounds of bodyfat. A mix of change in training venues and how I improvised re training, as well as nutrition. Pleased with the progress, even though it was only a loss of 0.1% bodyfat. But - next week had better be another ~1.1% bodyfat loss!

Other Notes: ~1.5 weeks until my photoshoot with Dan Ray, ~3 weeks until my photoshoots with Walt Ostarly, and ~6 weeks to competition - exciting times ahead!
 
@Rosie: Do you think the combination of Lean Xtreme+ Dexaprine is good.1-3dimethly didn't work for me last time so, i am doubtful about Dexaprine.
 
Hope said:
@Rosie: Do you think the combination of Lean Xtreme+ Dexaprine is good.1-3dimethly didn't work for me last time so, i am doubtful about Dexaprine.
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It really depends on the person, honestly. 3,5 hates my body, so I'm one of those people who will never again use anything containing 3,5 - 3,3 on the other hand, works well with my body; hence why I love Alpha-T2. As far as the 1,3-dimeth - this is an ingredient that you will or will not use; I personally have no problems with it, but will no longer use anything with it in because of my stim addiction history and not wanting to become dependent on stimulants again like I was. In the end, the choice is entirely up to you.

If you are looking for fat loss, then there are better stacks that you can use, IMO - just look through some of my logs and product reviews for ideas.

If you are specifically looking at using a cortisol control product and thyroid booster, then I highly recommend 7-KE and Alpha-T2, or the Erase/Alpha-T2 stack (if you are male, since unless you are a female knowledgeable on products with AI properties I don't recommend you use them).
 
Don't just think it - DO it!

MOTIVATIONAL QUOTE OF THE DAY

"If you wait until you THINK you are ready, you may never know what you are capable of. But if you believe in yourself and P.U.S.H. forward towards your goals, the result could be better than you could have ever imagined. That is my reality." - Ben Booker


TRAINING

HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging

Shoulders/Hamstrings (1 min recovery between sets):
1. Behind-the-neck BB Military Press 6 x 15, 12, 10, 10, 8, 8
2. BB Military Press 6 x 10-12
3. Lateral Raises 6 x 15
4. Stiff-Legged B Deadlifts (BB to touch ground) 6 x 12

Post-Weights Cardio - Rollers:
20 min in 39x18 @ 104-106 rpm

Stretch 26 min.


COMMENTS

Sleep - Time and Quality: ~4 hours. Went back to bed after waking, to see if I could get another 1-2 hours of sleep in, but just lay there and got back up an hour later, wide awake and energetic.

Mood/Aggression: Positive. Good. Constant smile.

Energy: Like you wouldn't believe. The last few days I have been ALIVE with so much energy it's not funny - good, though!

Mental Focus and Clarity: Stellar!

Stress: A little.

Libido: Rising.

Endurance: Great.

Pump: Really felt it in my anterior deltoids when I started on Lateral Raises.

Quality of Training: HIT Run was good, despite the sharp pain in my right side under breast from ~8 minutes in. Resistance training was intense and I felt it. Rollers post-weights, although "recovery" felt easy.

Recovery: I am fresh - a completely different feeling to my body than last week!

Body Composition and Look: Days after high sodium and carbohydrates have me looking full and defined - nice.

Other Notes: The next 2-3 weeks are going to be exceptionally busy for me. There is going to be some "transitioning" in ~2 weeks when I start a new job requiring travel and leaving little time for anything but work, training, and my current commitments, but I'll manage, and I'm really looking forward to it honestly. 2011 is only going to get BETTER!
 
For sodium do you use sea salt or regular table salt? I would only use sea salt for contest prep? I felt I looked better using it, and had less problems shedding water at the end.
 
Cooky32 said:
For sodium do you use sea salt or regular table salt? I would only use sea salt for contest prep? I felt I looked better using it, and had less problems shedding water at the end.
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I just eat foods with high sodium. As already established, I don't "diet" and likely I will still be eating fruit, ice-cream, pizza, etc. right up to the week pre-competition (much to most other peoples' disbelief and disgust) :lol: NOT recommended for anyone else but me, though, and we shall see how it goes - best progress re fat loss HAS been made with every second day a high calorie "cheat" day though until now over the last couple of months (like I said, my TRAINING determines more re progress than my nutrition - I know; my body is completely backwards, upside down and back to front,and never does anything it "should", but I am used to it). It doesn't matter what salt I use honestly, and I have no problems getting rid of any excess water weight if I have to.
 
Cooky32 said:
Do you still do the same 6 meals a day, or something different.
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Not at all; I do anywhere from 1-5 meals generally. As I mentioned in the Lean Gains thread:
Got to say that the way I have been eating is similar to Lean Gains, without being strictly Lean Gains, if you know what I mean. Anyways, the last week in May I tightened up my nutrition re the principles and methods that make up the "Rosie" diet (i.e. the amalgamation of nutritional methods and principles that I use), and in five days I lost 1.1% bodyfat (and 7.8 pounds - mostly food and water though, because of all the eating and less training I did last week) and there's still TWO days left until the week officially ends. The most bodyfat I have ever lost in a week was 1.2% - coincidentally, it was also the very first week I started looking into Intermittent Fasting, and worked around that. Definitely refreshing, since I love food (Sean honestly couldn't believe it when he first realized that I was NOT sh*tting or exaggerating the amount of calories I consume!) and do not "diet", discovering that when I eat "good" as others deem "good" re clean and no cheating, I get the LEAST progress re fat loss (or anything, really, although my body generally perpetually recomps unless I am making a conscious attempt at fat loss). I always train fasted (well, have predominantly since retiring from cycling, unless I am doing 2-a-day training), so doing that is not an issue, and I actually feel the best when I do that. I used Nick's method re the double training (he was actually the one who made me consider using this as part of my nutritional methods), so my fasting periods are not completely traditional in 16/8 or 12/8, etc., although I have ~12-16 hours every 24 hours (even if not in one block) when I am fasting or having only BCAAs. Lean Gains (or modifications of it) is definitely a lifestyle nutrition plan that can be easily adhered to, and it doesn't have to be strictly followed, but can be adapted based on the individual, to get the best possible results for them.
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Hope said:
Can you recommend me Non stim+stim based combo.
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Really depends on the person. My personal favourite would be Shred Matrix, Alpha-T2, and Lipotrophin-PM, if you're going for just "fat burners" and a mixed combination. I also answered this in post #475 in response to your query on whether you can stack two fat burners together - go back and read it!
 
Hope said:
ok thanks
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No worries :)

Just to be clear - not at anyone in particular, but goes for anyone who asks me a question, especially in THIS thread:
a. If you wish to know something about why I am doing something, please make sure that you have read through this thread in its entirety - post #1 in particular before asking it - to make sure that I have not ALREADY answered it (I do not go into detail for nothing); and
b. If you ask me a question and I answer it - and I DO answer everything I am asked here, not to mention all over the board - I do not expect you to ask me the same thing again, because if you do, then it means that you either did not bother reading my reply or you are expecting a different reply the second time (which is not likely to happen).

I dislike having to repeat myself and have little tolerance for those who try to cause issues, so if you are going to do either, please remove yourself promptly from my thread.

Thank you! :cheers:
 
ryansm said:
Hey Rosie! I see we are 5 weeks out:) I'm looking into Lean Gains myself...
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Yeppers. Actually ~6 weeks out - I am now counting the week immediately pre-competition, since I am NOT going to be doing this any differently to the weeks from here on out. Yeah, someone asked me what I thought about it, because apparently they said they way I have been eating looks like Lean Gains. So I checked out the thread and it is similar yes, but like Nick and Chris, it has my own personal spin and adaptation of it. It's good though - definitely gets the results :)
 
Rosie Chee Scott said:
No worries :)

Just to be clear - not at anyone in particular, but goes for anyone who asks me a question, especially in THIS thread:
a. If you wish to know something about why I am doing something, please make sure that you have read through this thread in its entirety - post #1 in particular before asking it - to make sure that I have not ALREADY answered it (I do not go into detail for nothing); and
b. If you ask me a question and I answer it - and I DO answer everything I am asked here, not to mention all over the board - I do not expect you to ask me the same thing again, because if you do, then it means that you either did not bother reading my reply or you are expecting a different reply the second time (which is not likely to happen).

I dislike having to repeat myself and have little tolerance for those who try to cause issues, so if you are going to do either, please remove yourself promptly from my thread.

Thank you! :cheers:
Click to expand...


So what do you think about Shred Matric? Or how about it stacked with Alpha-T2? Do you think supplements are more important then diet?? :stups: :poke:

:banana: :toofunny:

I just kidding...but i couldn't resist :laugh:


On a more serious note:
I see you hit behind the neck barbell military. I've read, experienced, and been told by countless veterans this is a no-go due to the strain it puts on the shoulder. Any specific reason you do this/see the benefit of behind the neck as oppose to from the upper chest?
 
GoHardOrGoHme said:
I see you hit behind the neck barbell military. I've read, experienced, and been told by countless veterans this is a no-go due to the strain it puts on the shoulder. Any specific reason you do this/see the benefit of behind the neck as oppose to from the upper chest?
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Yeppers - it has become one of my favourite exercises since starting it, actually. It could cause potential problems for those who are not very flexible or who do not perform the exercise correctly, but I personally have no issues with behind-the-neck BB military press. Behind-the-neck military presses are what have added mass to my rear delts - only got this since starting them, and so I will continue to keep doing them. I do BOTH behind-the-neck and regular military presses - as you would see from looking at my training.
 
Rosie Chee Scott said:
Yeppers - it has become one of my favourite exercises since starting it, actually. It could cause potential problems for those who are not very flexible or who do not perform the exercise correctly, but I personally have no issues with behind-the-neck BB military press. Behind-the-neck military presses are what have added mass to my rear delts - only got this since starting them, and so I will continue to keep doing them. I do BOTH behind-the-neck and regular military presses - as you would see from looking at my training.
Click to expand...

Yes I can see you properly hit the entire shoulder quite evenly. Again impressive. 3 exercises that when combined give a well rounded workout.

For rear delt development I personally go with rear delt laterals, but mainly b/c anything behind the neck is very taxing on my shoulders. Ive injured both in the past and they can be prone to injury.
 
GoHardOrGoHme said:
Yes I can see you properly hit the entire shoulder quite evenly. Again impressive. 3 exercises that when combined give a well rounded workout.

For rear delt development I personally go with rear delt laterals, but mainly b/c anything behind the neck is very taxing on my shoulders. Ive injured both in the past and they can be prone to injury.
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I totally agree with both of you! As far as them being more taxing on the shoulder joint from a musculoskeletal point of view, they are absolutely more taxing, but being from the stand-point of developing your rear and lateral delts better, also very true. Finally, I believe most people should avoid them, but Rosie brought up one excellent, excellent point... flexibility, something that most people lack in their shoulder girdle which makes all the difference in the world bio-mechanically! So with that being said, from my area of expertise, I would advise the majority to avoid them, but in Rosie's case, if she is flexible in this area and uses proper form, which I know she does, then I rest assure that they are no more taxing (for her and others who are flexible) than doing them from the front!
 
GoHardOrGoHme said:
Yes I can see you properly hit the entire shoulder quite evenly. Again impressive. 3 exercises that when combined give a well rounded workout.

For rear delt development I personally go with rear delt laterals, but mainly b/c anything behind the neck is very taxing on my shoulders. Ive injured both in the past and they can be prone to injury.
Click to expand...

I do all muscle groups pretty evenly - except for Legs, since I have no desire for further quadricep development, and have no need for much legwork to build mass there.

I do rear raises as well - you can see that I train Shoulders 2-3 times a week, so use a variety of exercises to target them, although the compounds do work the best :)
 
HIS Glory, NOT Mine!

MOTIVATIONAL QUOTES OF THE DAY

"I can do all things through Christ who strengthens me." - Phillippians 4:13

"God...also wants to use our weaknesses for his glory...Your weaknesses are not an accident. God deliberately allowed them in your life for the purpose of demonstrating his power through you...God is never limited by our limitations. In fact, he enjoys putting his great power into ordinary containers." - Rick Warren


TRAINING

Cardio - Run:
1.5 miles @ 4.2 min/km

Arms/Abs (30 sec recovery between alternate sets):
Alternate Set A -
1. Rope Crunches 4 x 25
2. Hanging Straight-Leg Raises (feet to touch bar) 4 x 10
Alternate Set B -
3. Close-Grip BB Bicep Curls 4 x 8-10
4. Dips 4 x 8
Alternate Set C -
5. EZ-Bar Bicep Curls 4 x 21s
6. Tricep Push-Downs 4 x 8-10
Alternate Set D -
7. Alternate Hammer Bicep Curls 4 x 15 per side
8. DB French Press 4 x 8

Post-Weights Cardio - Rollers:
20 min in 39x18 @ 104 rpm

Stretch 23 min.


COMMENTS

Sleep - Time and Quality: ~8 hours. Interesting.

Mood/Aggression: Positive. Happy. In a really great place :)

Energy: Like you wouldn't believe!

Endurance: Awesome.

Pump: Strong.

Vascularity: Got told today that the vascularity in my upper chest and around collarbone has increased dramatically.

Quality of Training: Whew! Running outside in the midday heat - what was I thinking?! LOL But, it was only for a short distance, so managed, even if I had trouble breathing . . . Resistance training was pretty awesome. I felt a little nauseous half-way through, but pushed on and had a great session . . . Rollers afterwards to complete today's training . . .

Recovery: Amazingly fresh, which is awesome.

Other Notes: HIS glory, NOT mine! It's true that he uses your weaknesses to show His glory and power. I know He does with me, especially since one of my physiological weaknesses is one that is IMPOSSIBLE for me to change! Every time I went to see a hematologist, they tried to put me on EPO for my genetic blood disorder (my red blood cells can only carry TWO oxygen molecules instead of the usual FOUR), but I refused; and every time a doctor ever saw me, they were surprised that my sports performance was not hindered by my condition, one commenting that my TRAINING was compensating and "acting as EPO" for me, which is a small miracle, and one reason why I can NEVER STOP training if I want my body to continue to function "normally" re breathing. I am just one individual, full of flaws and weaknesses, but that hasn't stopped me from doing and achieving things I should "never" have been able to do! In fact, almost everything about how my body works, etc. is in opposition to what is "acceptable" and "should" happen. Like Rick Warren said, God demonstrates His power through us if we let Him!
 
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