fitnessprincess’s BodyBlog

I cannot emphasize how important it is during contest prep to listen to your body!   This can mean the difference between diet success and disaster and between a healthy body and a broken one that can’t workout in the gym.  This has been a difficult but powerful lesson for me to learn.  In my case it has meant the difference between consistent progress in my diet and diet disaster (binging).  I remember dieting down the month of my April competition and about two weeks before hitting the wall.  I tried repeatedly and unsuccessfully to contact my coaches (as usual no reply!).  Not knowing what was happening or what to do I ended up binging and feeling just awful!  I managed to get back on track in terms of my diet and I competed but I was a physical trainwreck!
Over the last six weeks I have learned that when I overdo it in the gym and fail to listen to my exhausted glycogen-starved body that it rebels and leads me to binge.  I have known for a while that when I binge I go after carbohydrates but I never knew why and I couldn’t see the link.  That’s where journaling and having a top-notch coach comes into play.   My former coaches never made the effort and that really hurt me - I had a much harder road to dieting down than need be and because they never made the effort they made things worse by having me do excessive amounts of cardio that exascerbated the problem.  My new coach emails back and forth with me every day and he actually listens to what I tell him - communication can be a powerful thing!.  It was because of this and the fact that I record everything that the all-important connection was made between excessive exercise and diet.  I had a lot of things going on in my life in June and I tried to compensate by doing all my workouts back-to-back.  This led to complete physical exhaustion and binging.  When I did my workouts as scheduled - two days on, one day off, two days on - I had no problems.  Voila!  So, I have had a wonderful month - binge free all because of this.  Now I try to listen to my body instead of fighting against it.  Yesterday you may have noticed, when I hit the wall I didn’t try to push through or take stimulants (frankly not my thing!).  Instead I went to the gym and then took a nap!  So, bottom-line:  if you are approaching your contest and find yourself hitting the wall it may be time to take a break.  Go nap - it will cost you nothing but an hour or two of your time, won’t hurt your diet, and will re-energize and recharge you.  If it works for you then listen to your body and work with it instead of fighting it.  I promise you will get to the stage and you will be mentally and physically better for it!
stationary bike 20-min hills L9 5.14-mi 147 cal HRM
bis & tris #4 - 40-min
[Bb curl (biceps) 10 rep @ 55(8 rep)/50 lb, 8 rep @ 55 lb, and 6 rep @ 55 lb PR:) - using regular barbell
Bb skull crusher (triceps) 10 rep @ 10 lb, 8 rep @ 15 lb, 8 rep @ 15 lb] - using curl bar
[Db curl (biceps) 20 rep @ 20/15 lb, 15 rep @ 20/15 lb, 25 rep @ 15 lb - affected by Bb curl effort?
tricep cable pressdown (triceps) - one in the hall 20 rep @ 40 lb, 15 rep @ 45 lb, and 25 rep @ 40/35 lb]
[Db hammer curl (biceps) 10 rep @ 12 lb, 8 rep @ 15 lb, 6 rep @ 15 lb
1-arm Db tricep kickback  (triceps) 3 sets of 12 rep @ 15 lb]
Breakfast 8 am Mike’s
eggwhite omelet w veggies,  black coffee
oatmeal
32-oz iced coffee black, 32-oz POWERADE ZERO
2 MRM Smart Blend
14-oz coffee w skim milk (11 am)
2 pm
2.7-oz Bumble Bee albacore tuna
245-g asparagus steamed
14-oz coffee w skim milk

Dinner 5 pm
224-g asparagus steamed
80-g When Pigs Fly low carb wheat bread
108-g Akara bean cakes
3-oz Atlantic smoked salmon
32-oz Teas’ green tea, 16-oz water

8 pm
stallone protein pudding
45-g Kashi Go Lean
16-oz water

Breakfast 7  am
eggwhite omelet w veggies,  black coffee
oatmeal
14-oz coffee w skim milk
(had half the omelet at 7 am and ate the other half at 10 am)
24-oz SB black coffee (americano)

going to the gym and then go rest.  I am simply NOT being productive!

20-min elliptical 2.03-mi 202 calories
workout #3 Back & Traps
sumo Bb deadlifts (erector spinae) 20 rep @ 80 lb, 15 rep @ 95 lb, 12 rep @ 115 lb, 10 rep @ 120 lb, 8 rep @ 120 lb, 30 rep @ 85 lb
[one-arm DB row (general back) 12 rep @ 25 lb, 12 rep @ 25 lb, 10 rep @ 25 lb, 8 rep @ 25 lb
close grip lat pulldown (latissimus dorsi)15 rep @ 55 lb, 15 rep @ 55 lb, 15 rep @ 55 lb, 15 rep @ 55 lb]
seated cable row (general back) 12 rep @ 70 lb, 10 rep @ 70 lb, 8 rep @ 70 lb
barbell (or Smith) shrug (trapezius) 3 sets of 25 rep @ 75 lb
Abs & Calves
[smith machine calf raise (gastrocnemius) 25 rep @ 115 lb, 25 rep @ 135 lb, 25 rep @ 135 lb, 25 rep @ 135 lb
standing plate-loaded calf raise (gastrocnemius) 4 sets of 15 rep @ 90 lb]
leg press calf raise (gastrocnemius) 20 rep @ 170 lb, 30 rep @ 180 lb, 40 rep @ 180 lb, 50 rep @ 170/165 lb
hanging leg raise (rectus abdominis) 4 sets of 20 reps
[Cable crunches (rectus abdominis) 15 rep @ 85 lb, 15 rep @ 90 lb, 15 rep @ 90 lb, 15 rep @ 90 lb
crunches on exercise ball (rectus abdominis) 4 sets of 25 rep]

4 pm
Wollaston’s salad
Bragg’s aminos and cider vinegar
stallone protein pudding
32-oz POWERADE ZERO

nap - I was beat!!!

6 pm
Wollaston’s salad
Bragg’s aminos and cider vinegar
126-g White Wave seitan
95-g Akara bean cakes
24-oz green tea

8:30 pm
56-g Kashi Go Lean
stallone protein pudding
16-g organic almonds
32-oz tea

Another solid day!  Posted the progress photos I took Sunday and updated my measurements.  I am regaining the ground I lost due to my rebound post comp.  Breakfast 11:30 am
eggwhite omelet w veggies,  black coffee
oatmeal
14-oz coffee w skim milk  x2
(had half the omelet at 11:30 and ate the other half at 2 pm)
24-oz herb tea, 24-oz DD iced black coffee
second cup of coffee at 3 pm

4 pm hair color and cut!
today’s cardio only LS WATP Walk slim 4-mi 45-min 268-cal HRM

6 pm
52-g Kashi Go Lean
stallone protein pudding
8 pm
92-g Akara bean cakes
160-g White Wave seitan
20-g organic almonds
Western Perfect 10 bagel
32-oz POWERADE ZERO

Breakfast 7 am
eggwhite omelet w veggies,  black coffee
oatmeal
(had half the omelet at 7 and ate the other half at 11 am)
24-oz DD black iced coffee, 16-oz herb tea
14-oz coffee w skim milk (12 pm)

2 pm
2.7-oz albacore tuna in water (bumble bee)
16-oz water

20-min elliptical crosstrainer I 1.95-mi 203-cal
Workout #2 - Legs 1-h
leg extension 12 rep @ 55, 12 reps @ 60 lb, 20 rep @ 70 lb, 25 rep @ 75 lb, 30 rep @ 70/65/60/55 lb, 30 rep @ 70/65/60/55/50 lb
[smith machine squat 12 rep @ 95 lb,  12 rep @ 100 lb, 15 rep @ 100 lb, 15 rep @ 105 lb
40-degree plate loaded leg press 12 rep @ 220 lb, 12 rep @ 220 lb, 2 sets of 15 rep @ 220 lb]
[supine leg curl  15 rep @60 lb, 15 rep @ 65 lb, 12 rep @ 70 lb
step ups on box 3 sets of 10 rep @ 20 lb]
hack squat 20 rep @ 70 lb, 40 rep @ 50 lb, 20 rep @ 60 lb, 20 rep @ 65 lb
stopped at GNC on my way home and yeah! they had about 8 cans of Stallone protein pudding.  Probably the last ones I will ever see - sob!  Apparently it has been discontinued by Instone.  Big mistake as far as I can tell.  That stuff was awesome!  Low in calories, tasty - what’s not to like?  I love the stuff and I honestly don’t know what I am going to do.   I ran out of ******** protein pudding mix.  Hopefully that hasn’t been discontinued because it’s pretty good too.
6:30 pm
120-g Akara bean cakes
86-g White Wave stir fry strips
Western Perfect 10 bagel
32-o POWERADE ZERO

Dinner 9 pm
52-g Kashi Go Lean
stallone protein pudding
14-g almonds
1 slice Wasa sourdough crispbread
32-oz Teas’ tea

Breakfast 6:30 am
eggwhite omelet w veggies,  black coffee
oatmeal
24-oz DD black iced coffee (had half the omelet at 7 am and ate the other half at 10 am)
16-oz water with Zingers-to-Go
14-oz coffee w skim x 2 (10 am, 1:30 pm)

2 pm
2.7-oz albacore tuna in water (bumble bee)
16-oz water

step mill 20-min L12-13 2.25-mi
flat DB press 12 rep@ 25 lb, 10 rep @ 30 lb, 8 rep @35 lb, 15 rep @20 lb
[incline DB press 10 rep @25 lb, 10 rep @20 lb, 15 rep @20  lb, 8 rep @20 lb
incline DB fly 12 rep @20 lb, 12 rep @20/15 lb, 12 rep @15 lb, 12 rep @15 lb
[DB lateral raise 15 rep@10 lb, 15 rep@ 10 lb, 15 rep@ 10 lb
DB front raise 15 rep @10 lb, 15 rep @ 0 lb, 15 rep @ 12 lb
DB upright row 15 rep @15 lb, 15 rep @15 lb, 15 rep @15 lb
standing DB military press 15 rep @15 lb, 15 rep @15 lb, 15 rep @15 lb]
pushups 2 sets to failure - 5 full body 5 girl then 1 full body and 2 girl
and did Abs workout 20-min
captain’s chair was monopolized - grh!
[Cable crunches 15 rep @ 40 lb, 15 rep @ 45 lb, 15 rep @ 50 lb, 15 rep @ 50 lb
crunches  4 sets of 25 rep]

7 pm
52-g Kashi Go Lean
******** protein pudding
24-oz water

9 pm
119-g Akara bean cakes
78-g When Pigs Fly low carb wheat bread
Western Perfect 10 bagel
32-oz POWERADE ZERO

Saturday July 18, 2008
Elliptical glutes I 20-min 1.88-mi 194 cal
bis & tris #4
[Bb curl 10 rep @ 50 lb, 8 rep @ 55 lb, and 6 rep @ 60 lb PR:) - using regular barbell
Bb skull crusher 10 rep @ 10 lb, 8 rep @ 10 lb, 8 rep @ 10 lb] - using curl bar
[Db curl 20 rep @ 20 lb , 15 rep @ 20 lb, 25 rep @ 15/10 lb
tricep cable pressdown 20 rep @ 42.5 lb, 15 rep @ 42.5 lb, and 25 rep @ 30 lb]
[Db hammer curl 10 rep @ 12 lb, 8 rep @ 15 lb, 6 rep @ 20 lb
1-arm Db tricep kickback  12 rep @ 12 lb, 2 sets of 12 rep @ 15 lb]
then did abs (second time this week - I am hungry!!! - not foodwise but in terms of wanting ab muscles, baby!)
Abs workout 20-min
hanging leg raise 4 sets of 20 reps
[Cable crunches 15 rep @ 85 lb, 15 rep @ 85 lb, 15 rep @ 85 lb, 15 rep @ 85 lb
crunches on exercise ball 4 sets of 25 rep]

Breakfast 8 am Mike’s
eggwhite omelet w veggies,  black coffee
oatmeal
24-oz iced coffee black, 16-oz water
(had half the omelet at 7 and ate the other half at 10:30 am and got a 14-oz DD coffee w skim)
they snuck cheese into the omelet I am so pissed!! so I am including 1.0 oz american cheese here
american cheese
coffee w skim  (2 pm)

at noon I took a break and walked down to the Farmer’s Market and got some cosa zucchini, eight ball zucchini (named because it is shaped like a ball), herb mix salad with edible flowers in it, fresh scallions.  I also got a jar of fresh honey and a cinnamon-pecan roll for my mom.

commute to mom’s

Dinner 6:30 pm
124-g White Wave seitan
150-g herb mix salad
Braggs aminos and cider vinegar
138-g Akara bean cakes
8-oz cooked zucchini
16-oz tea w skim
16-oz water

9 pm
******** protein pudding
52-g Kashi Go Lean
90-g White Wave seitan
16-oz water, 16-oz herb tea
Saturday 7/19/08 - Rest Day

8 am Breakfast at Kugel’s
eggwhite omelet w veggies,  black coffee
oatmeal
16-oz herb tea

Lunch
140-g White Wave seitan
123-g Akara bean cakes
300-g cooked asparagus
16-oz tea w skim
16-oz water

nap

Dinner
120-g White Wave seitan
150-g herb mix salad, pickle, scallions
w balsamic vinegar
134-g Akara bean cakes
`58-g cooked asparagus
16-oz tea w skim
16-oz water

Snack
52-g Kashi Go Lean
40-g Mary’s Gone Crackers
78-g When Pigs Fly low carb wheat bread

Sunday July 20, 2008
8 am Breakfast at Kugel’s
eggwhite omelet w veggies,  black coffee
oatmeal

1:30 pm
******** protein pudding

back to Boston

4:30 pm
79-g White Wave stir fry strips
Subway veggie delite salad
Braggs aminos and cider vinegar
126-g Akara bean cakes
32-oz Teas’ tea

LS Walk Slim 4-fast miles w 2.5 lb wrist weights 45-min (302-cal HRM)
32-oz POWERADE ZERO

8 pm
52-g Kashi Go Lean
Subway veggie delite salad
Braggs aminos and wine vinegar
132-g Akara bean cakes
******** protein pudding
32-oz teas’ tea green jasmine
Overall, good weekend!

Breakfast 8 am Thornton’s
eggwhite omelet w veggies,  black coffee
1/2-grapefruit
14-oz coffee w skim milk
20-oz water
I think Thornton’s is a bit greasy so I have added some fat to the omelet macro count to cover myself.
oil, vegetable cooking, retail

20-min elliptical 1.93-mi 200 calories
workout #3 Back & Traps
sumo Bb deadlifts 20 rep @ 80 lb, 15 rep @ 95 lb, 12 rep @ 115 lb, 10 rep @ 120 lb (9 and then 1; grip issues), 8 rep @ 120 lb(7 and then 2 and then 1; grip), 30 rep @ 85/80 (grip again) lb
[one-arm DB row 12 rep @ 25 lb, 12 rep @ 25 lb, 10 rep @ 25 lb, 8 rep @ 25 lb
close grip lat pulldown 15 rep @ 57.5 lb, 15 rep @ 57.5 lb, 15 rep @ 57.5 lb, 15 rep @ 57.5 lb]
seated cable row 12 rep @ 70 lb, 10 rep @ 70 lb, 8 rep @ 70 lb
barbell (or Smith) shrug 3 sets of 25 rep @ 75 lb

Calves
[smith machine calf raise 25 rep @ 95 lb, 25 rep @ 95 lb, 25 rep @ 105 lb, 25 rep @ 115 lb
seated plate-loaded calf raise 4 sets of 15 rep @ 110 lb]
leg press calf raise 20 rep @ 120 lb, 30 rep @ 130 lb, 40 rep @ 140 lb, 50 rep @ 170 lb

3 pm
Subway veggie delite salad
Bragg’s aminos and cider vinegar
133-g seitan White Wave traditionally seasoned
32-oz water

6 pm
Subway veggie delite salad
Bragg’s aminos and cider vinegar
46-g seitan and 37-g stir fry strips
Akara bean cakes
32-oz water

8 pm
52-g Kashi Go Lean
stallone protein pudding
68-g When Pigs Fly low carb wheat bread
32-oz tea

Today is my 5th anniversary as a Lifetime WW member!  Since I began my weight loss journey over 7 years ago, I have lost a total of 110 pounds.  I never dreamed I would ever be able to lose the weight - that in and of itself was a miracle but keeping it off for the past five years means even more to me than I can possibly say - for me it gives me the hope that I have made the changes I need in order to live a healthy life for the rest of my life and for that I am so very grateful.  I owe so many people for making this journey possible.  First, my sister Sarah who would be surprised to find her name mentioned but she was the first person to try and though she wasn’t successful I admire her for making that first effort.  Next I need to thank an amazing friend and colleague Jean Cathron Harris.  I never would have gone to WW if it weren’t for Jean.  What Jean did for me on a physical level is what Christ desires us to do for each other on a spiritual level.  Jean came along side of me and literally brought me to my first WW meeting.  I also need to thank my original WW leader Terry Sheehan who helped me learn the flex system and encouraged me every step of my journey.  Stacey Osborne motivated me to add exercise and encouraged me to go to Curves, which represented my first successful foray into a gym and where I first was introduced to the idea of weight training.  John Faltus, my first personal trainer, introduced me to the joys and rigors of the weight room and whet my apetite for competition!  Cathy Savage and Jodi mentored me through my first figure competition which as you all know whet my apetite for more!  I cannot tell you how very blessed I feel today.  I hope that if you learn anything from my blog today it is that no one is an island.  We touch so many people by what we do and say every day.  Make a positive difference today in someone’s life!

And if you are beginning a weight loss journey or if you are on one, then KNOW that what you want to achieve is possible! I know because I am living my dream!  God bless you!!

Breakfast 11:30 am
eggwhite omelet w veggies,  black coffee
oatmeal
14-oz coffee w skim milk x2
(had half the omelet at 11:30 and ate the other half at 2 pm)
24-oz herb tea

today’s cardio only stationary bike fat burner L7 45-min 15.97-mi 467-cal

6 pm
52-g Kashi Go Lean
91-g White Wave vegetarian strips
10-g tamari organic almonds
32-oz water

8 pm
Akara bean cakes
Subway veggie delite salad
Bragg’s aminos and cider vinegar
81-g seitan White Wave traditionally seasoned
68-g When Pigs Fly low carb wheat bread
32-oz water

Breakfast 6:30 am
eggwhite omelet w veggies,  black coffee
oatmeal
14-oz coffee w skim milk (10:30 am)
(had half the omelet at 7 and ate the other half at 10:30 am)
32-oz DD black iced coffee, 8-oz herb tea

2 pm Lunch
80-g broccoli cooked
106-g seitan White Wave traditionally seasoned
16-oz water, 14-oz DD coffee w skim ( 3pm)

20-min elliptical crosstrainer I 1.94-mi 203-cal
Workout #2 - Legs 1-h 10-min
leg extension 12 rep @ 50, 12 reps @ 55 lb, 20 rep @ 70 lb, 25 rep @ 70 lb, 30 rep @ 65/60/55 lb, 30 rep @ 65/60/55/50 lb
smith machine squat 12 rep @ 95 lb,  12 rep @ 95 lb, 15 rep @ 95 lb, 15 rep @ 95 lb
machine leg press 12 rep @ 110 lb, 12 rep @ 130 lb, 2 sets of 15 rep @ 150 lb
[supine leg curl  15 rep @60 lb, 15 rep @ 70 lb, 12 rep @ 70/65 lb
step ups on box 3 sets of 10 rep @ 20 lb]
hack squat 20 rep @ 70 lb, 40 rep @ 45 lb, 20 rep @ 55 lb, 20 rep @ 60 lb
wiped!  I was exhausted but felt good at the end of my workout
Dinner 6:30 pm
52-g Kashi Go Lean
stallone protein pudding
64-oz water

9 pm
72-g White Wave vegetarian strips
Akara bean cakes
71-g When Pigs Fly low carb wheat bread
21-g PB power pnb
16-g Waldens apricot spread
16-oz water

You are a role model - whether or not you want to be and whether or not you know it.  Parents, friends, colleagues, teachers, and even people you don’t know are watching you - what you do, what you say, and the consistency between who and what you claim to be and what your actions say you really are.  Whether or not you choose to acknowledge it you are a walking, talking ambassador for our sport.  This lesson was brought home to me rather forcefully through the coverage that Albert Arroyo has received in the Boston Globe the last two days.  If you have not heard, Albert Arroyo allegedly took an accidental disability retirement and pension from the Boston City as a firefighter on March 21, 2008 claiming he was "permanently disabled" by a back injury.  Mr. Arroyo inspected buildings as a member of the Fire Prevention Division.  Subsequently, Mr. Arroyo competed in an INBF men’s bodybuilding competition on May 3, 2008, the 2008 Pro Natural American Championships, finishing eighth.  Wouldn’t you think Mr. Arroyo would know that people were watching him?  Wouldn’t you think that Mr. Arroyo would say to himself:  "hmmm.. I wonder what people will think if I compete in a national pro bodybuilding competition little more than a month after claiming to be permanently disabled?"  You would think this question might have crossed his mind because the Fire Department has been under fire (bad pun) recently for a series of questionable disability claims.  Apparently, the question never crossed Mr. Arroyo’s mind.

References

Robinson, Walter V.  Boston Globe 2008, July 14.  "On Injury Leave, Firefighter Stood Out as Bodybuilder."  See URL:  http://www.boston.com/news/local/massachusetts/articles/2008/07/14/on_injury_leave_firefighter_stood_out_as_bod
ybuilder/
Drake, John C.  Boston Globe 2008, July 15, B1.  "Mayor Urges Disability Pension Denial."  See URL:  http://www.boston.com/news/local/articles/2008/07/15/mayor_urges_disability_pension_denial/