cjk302’s BodyBlog

I was going to wait until tomorrow to start my journey towards the Florida State Championships (Aug 25) and NPC Nationals (Nov 16) but today I figured why wait?  I haven’t worked out since last Friday (4 days ago) and it was only cardio then.  So today I will start back with 45-60 min of cardio.  I have definitely fell off these last 10 days with my diet but I have been doing fairly decent the last 3 days.  Exercise really helps me stay on track with my eating (I figure if I’m working hard in the gym, why waste it on junk food?)… Don’t fret, I will be ready… I’m a zeta, overcoming is what we do

well i didn’t "lose" them but they have returned to their home under a layer of fat.  overall i’m still showing pretty good definition in spite of taking much needed time off from the gym.  Tomorrow I will be 27 days out from my next show so I will tighten up on my diet (down to about 1200 cal/day) to try and keep the definition i still have.  On wednesday I will return to the gym with what i hope will be a renewed vibrancy.  I will be starting slowly for my first week back.  But after that I will make a strong drive to prepare for the Florida State Championship on Aug 25.

aside from not getting enough sleep… I know rest is important (overtraining, muscle recovery, etc, etc) but its so hard to stay out of the gym!  I mean, I work here (6am to 8pm today!).  But I am fighting myself to rest for the next few days.  I think in preperation for Southern States (held on July 13) I set myself up for overtraining.  My workout intensity has been less than impressive in the last month so I am going to rest for the next 4 or 5 days and then begin fresh Aug 1.  I will still have 2 weeks left on my no weights workout plan so I will finish that out and then go from there.  I think that will put me at 4 weeks strength, 4 weeks hypertrophy, then 4 weeks metabolic leading right up until the show.

My goals for the next 4 months in preperation for Nationals:

109lbs by September 15

103-105lbs November 9-10 (womens tri-fitness fall classic)

25 in waist onstage in dallas!

40m sprint - 4.6 sec (did it in high school)

Obstacle course - 58 sec 

improved strength moves

improved stage presence

Y AM I AWAKE???!! Its 4am and I am wide awake like it is 2 in the afternoon.  I have worked out the last 2 days, no naps during the day and I pretty much haven’t have a complete night of sleep since last Friggin’ Tuesday (please note today is now Wednesday 8 days later!).  I am somewhat tired but not as much as one would think.  I will probably work on my personal trainer flyers for the gym for an hour and then sleep through my morning cardio.  Luckily I am still 4 months out so missing my cardio before meal 1 isn’t a big deal (I still do it before my workout its just not on an empty stomach - I am finding the empty stomach thing isn’t nearly as crucial as I originally thought.  I believe the real benefit of doing cardio at 6am is getting your body up and going early which in turn gives you the opportunity to work out more throughout the day).

Sorry if I’m rambling, did I mention its 4am? LOL

I just got back Sunday from the best weekend of my life (25the annual blue and white weekend in gainesville, fl!!!) and my sleep pattern is all messed up!  I have not done morning cardio since last Wednesday.  I had all intentions of doing it this morning but couldn’t fall asleep until around 4am.  I did workout yesterday and I’m going to head to the gym in about an hour after I eat but I guess I am just beating myself up a little because i feel like my competitors haven’t taken a weekend off.  Hopefully my sleep will regulate itself in the next few days so I can get back on my regular schedule.

I’ve been in contact with a couple promoters so I might be doing another show before Nationals if i can get in one with some fitness competitors.  Its frustrating to go to a show and only compete against one or two other girls.  I mean I know you are always ultimately competing against yourself but all that hard work seems kinda in vane when you show up at a show like that.

Still following the southern states judges advice to trim down for nationals so my diet is relatively tight considering I’m still 4 months out.  I will be cycling carbs until the end of august (2 days low, 3 days med, 4 days high with high bein ~100g/day).  Then I will go back to my  trainer’s diet (whatever that may be at the time).  I am also trying Lipo 6 for the next month to see how that works.

For training, cardio, cardio, and more cardio!  I am doing interval training and calisthenics.  2 days of plyometrics and 2 days of routine work.  trying to have my heart rate up for 2.5 hours a day…

I will not be competing in the Dexter Jackson Classic on August 4 …I simply can’t afford it.  So all my efforts are focused on competing this November in Dallas now.  I know what I need to do. So now I’m doing it.  I’m taking about 5 weeks "off" on my diet to let my body recover and then hitting it hard for the next 12 weeks to prepare for the fall Women’s Tri-Fitness Challenge which is the week before Nationals and then take my best to Nationals.

Since I’m not lifting any weights here is an example of my daily workouts and meals:

6am: 35 minutes cardio (stepper or running outside)

7am: 1/2 c oatmeal 4 oz. chicken

9:30am: 1/2 c rice 4 oz chicken

12:30pm: 1/2 c sweet potato 5 oz tilapia 8 asparagus spears

1:30pm: 15 min stepper

Pedestal (10 leg raises in planck position, 10 in push up position, 10 on my side in a bridge on elbow, then 10 up on my hand, 10 on my elbows in supine position, then 10 up on my hands. each leg. total 120 leg raises for one set of pedestal).

Bench Jumps: 10 with 2 feet on

10 with 1 foot

10 over and back

10 1-push ups each arm

10 lunge walks

x3 sets

20 min interval training on treadmill

3pm: 5oz chicken 1/2 grapefruit 1 c lettuce (as salad)

6pm: 3oz tilapia 4 asparagus spears

8:30pm: 3 oz chicken 1 hard boiled egg

sometimes 11pm: protein shake with 1 tbsp natty pb

I will add weights for upper body 2 days a week starting next week and fitness routine work will be substituted for the workout 3 days a week with the addition of 45 min cardio on routine days.

check out pics here:

http://iajephoto.com/photocart/index.php?do=photocart&viewImage=112831

No pictures to post as of yet but as soon as I get them I will put them up.  I came in 2nd place :-/ …Ummm, I think I came in looking better than I ever have before and the feedback I received from the judges didn’t really help me understand my placing.  The first thing out of most of the judge’s mouth was "you looked great, keep doing what you are doing" …A few judges followed that with minor critiques that I can work on: I need leaner legs, more strength moves, and more oil (no, i’m for real. thats what one judge told me …Not sure what else to say about that.

I had fun!  Maria Bellando is a great promoter!  She made the best treats for us backstage Everybody there was great! Cj, Shannon Dey, and all the competitors backstage that were crowded and hot with me til 2am!!  That was the LONGEST show I have ever competed in…  But I learned a lot and shook a lot of hands so I would call it a success.  When I get my pictures I will post them with my plans for my next 3 weeks of prep for Dexter Jackson.

Generally speaking I am pretty happy with my physique for southern states in 2 dayz but i don’t think its going to cut it at nationals.  I gotta figure out a way to get my legz leaner.  Its not my diet.  Well it could be, but it definitely doesn’t need to be reduced (any fewer calories and I’m almost positive my brain will stop functioning!)

So the question is, how do I get leaner legz?????!!!