fitnessprincess’s BodyBlog

I am so excited and am truly looking forward to next week and my competition on Saturday November 1st. My feelings are so different from those I had prior to my competition in April. Last April, I was not looking forward to the week before my competition. How could anyone in their sane mind look forward to it when their coach called it “Hell Week.” Hmm… should have told me something wasn’t quite right then and there but I couldn’t see the forest for the trees as they say and I was frankly so brain fried/fogged at that point that well I never could have seen the problem.Yesterday I got my “peak week” document from Dr. Joe. Hmm… “peak week” now that sounds upbeat and more positive. I was in shock when I saw what’s in store for me next week. I get 1.5 gallon of water and 1.5-2 g sodium ALL week, more food, less cardio (20-30 min/day) and a full week of workouts. I was as happy as a clam and stands in stark contrast to what I did last time in April with CSF for “Hell Week”: M-W I had protein only - no fats no carbs of any kind - and did full body depletion workouts and then Th-F I had very, very limited water (0.75 gallon Thurs, 0.33 gallon Friday) no workouts, and I was supposed to drink no water with meals, no salt, and limited carbs (spinach and sweet potato, specifically). I was miserable and couldn’t function at work. What kills me in hindsight is that I actually did what they told me. CSF always says that they care about your health and that they don’t do anything extreme. Ummm… this was stupid and it was extreme. What amazes me though is that I actually did it and didn’t question doing it. Chalk it up to brain fog I guess. That said ladies you shouldn’t have to do dumb stuff to compete in a figure competition. If your coach says that’s just what you have to do to compete then take my advice:  Find a good coach!

This is an issue that has been bothering me for quite some time. People are always asking me why I read the men’s fitness magazines and not the women’s magazines. Women often ask me how I feel about Oxygen. I have a love/hate relationship with it - I like some Tosca’s column and some of the recipe stuff but I generally don’t read it or the women’s fitness magazines anymore because they are really beauty magazines not fitness magazines. Oxygen which purports to be for the fitness/figure crowd is honestly no different and this bothers me more than I can say. What’s so different? Is it the content? the workouts? the information? Yes, to a certain extent but it is really all about INTENSITY. You see it on every page of the men’s fitness magazine’s etched in the faces of those photographed. They are working out with true intensity using heavy weights - bringing all their heart, soul, and being to the act of working out. You see young men, old men, sweaty men - in short men and sometimes women, too. You won’t find this in the pages of Self, Shape, or Oxygen. There you find photograph after photograph of airbrushed buxomy, young women looking perfectly coffed and relaxed working out with in essence tiny pink dumbells or barbells. God forbid there be any sweat or any sign of physical distress depicted in the actual act of a woman working out! I used to wonder why I wasn’t seeing the changes I wanted in the gym. Then I realized shortly after switching coaches that it was because I wasn’t bringing this intensity into my workouts - and no wonder! My new coach demands that I bring intensity to each and every workout. He (yes, he) doesn’t expect lesser intensity or lesser quality results because I am biologically female. He does expect me to grunt, groan, get nauseated, and sweaty. I began to look more carefully at the role models I had in the pages of the women’s fitness magazines and then it dawned on me that THAT was the problem. I had unconsciously bought what the women’s magazines were selling and what they were selling would never produce the results I wanted.

Yesterday I had another great leg workout - hit a PR on the leg extension and hack squat and increased my load on the leg press. All in all I am amazed. Last time around I was barely able to stand and certainly not hitting PRs this close (less than 2 weeks out) from my comp. I am amazed!

The other thing I wanted to comment on is the value I have found in perusing the men’s fitness magazines while I do my cardio. In particular, I have found a number of nuggets in the men’s fitness magazines. This month there was a great article by Gustavo Badell in which he shared his dirty dozen tips for bodybuilding success. Tip 5 was "breathe correctly." He wrote: "I see guys using a lot off heavy weights and getting stuck. That’s because they don’t keep breathing deeply. All they do is inhale and hold it. Then, when they exert, their body uses up their entire oxygen supply after just a couple of days. When you keep breathing, you continuously feed oxygen to your muscles, enabling you to train longer, heavier, and with more intensity. The most physically demanding exercises - deadlifts, rows, squats, and front squats - require more oxygen than others, in order for you to have the control (strength and endurance) to perform them correctly. A bodybuilder’s excuse is oten "this is too heavy, it’s too hard." It’s not because it’s too hard, it’s because he doesn’t respect the value of breathing. There is no hard exercise, there is only improper breathing."

I haven’t been posting my eats and workouts because they are pretty constant and I think it gets a bit boring after a while for readers. That said there actually is something exciting in the fact that here I am 3 weeks out from my competition (Nov. 1) not on a constricted diet and doing stupid workouts like I did my first time with CSF. This time around I am so much healthier and happier. Last time I was in a perpetual state of exhaustion, hunger, and misery. I had a rough time doing my work. This time I am full, satiated and yes at times tired but overall I have great energy and my brain is sharp. I am even as of this week enjoying PR’s in my workouts. Who knew? Best of all I am not dreading the aftermath because I really don’t feel like I am in a state of denial in terms of food so I don’t think I will be going crazy afterwards like I did last time. Of course, time will tell about this. However, for now things are going along great and I feel blessed!

Just so you can see what I am doing here’s what I ate/did yesterday:)  Even got a PR on my sumo deadlifts woo!hoo! 

Breakfast 7:30 am
123-g eggwhites
79-g frozen spinach
123-g Akara bean cakes
14-oz DD coffee w skim
32-oz herb (tulsi) tea
I love my bean cakes! LOL!

12 pm
4-oz Trader Joe’s smoked salmon w cracked pepper
145-g asparagus
16-oz tea

3 pm
Parillo pnb flavor protein chew bar (these are simply awesome!)
14-oz coffee w skim

20-min step mill L11/12 intervals 2.10-mi 101 floor 155-cal HRM

Workout #3 - Back&Traps 55-min 273 cal HRM
sumo Bb deadlifts (erector spinae) 20 rep @ 105 lb, 15 rep @ 115 lb, 12 rep @ 125 lb, 10 rep @ 135 lb, 8 rep @ 150 lb PR:), 30 rep @ 105 lb
one-arm DB row (general back) 4 sets of 12 rep @ 30 lb
close grip lat pulldown (latissimus dorsi) 4 sets of 15 rep @ 55 lb
seated cable row (general back) 1 set of 12 rep @ 85 lb, 10 rep @ 85 lb, 8 rep @ 85 lb
barbell (or Smith) shrug (trapezius) 4 sets of 25 rep @ 95 lb

Calves workout 20-min 115-cal HRM
smith machine calf raise (gastrocnemius) 4 sets of 30 rep @ 135 lb
leg press calf raise (gastrocnemius) 20 rep @ 220 lb, 30 rep @ 240 lb, 40 rep @ 250 lb, 50 rep @ 190 lb
seated plate-loaded calf raise (gastrocnemius) 2 sets of 15 rep @ 110 lb, 2 sets of 20 rep @ 110 lb
no supersetting in calf workout because I had tough time getting the equipment just like last week

no supersetting in calf workout because I had tough time getting the equipment just like last week20-min treadclimber 1.16-mi

8 pm

Doctor’s carbrite cinnamon roll bar
Body tech pp choc mint (add choc mint Capella drops to choc Body tech pp mix to create a totally new flavor you will love!)
32-oz tulsi tea

I haven’t been posting my eats and workouts because they are pretty constant and I think it gets a bit boring after a while for readers. That said there actually is something exciting in the fact that here I am 3 weeks out from my competition (Nov. 1) not on a constricted diet and doing stupid workouts like I did my first time with CSF. This time around I am so much healthier and happier. Last time I was in a perpetual state of exhaustion, hunger, and misery. I had a rough time doing my work. This time I am full, satiated and yes at times tired but overall I have great energy and my brain is sharp. I am even as of this week enjoying PR’s in my workouts. Who knew? Best of all I am not dreading the aftermath because I really don’t feel like I am in a state of denial in terms of food so I don’t think I will be going crazy afterwards like I did last time. Of course, time will tell about this. However, for now things are going along great and I feel blessed!

Just so you can see what I am doing here’s what I ate/did yesterday:)  Even got a PR on my sumo deadlifts woo!hoo! 

Breakfast 7:30 am
123-g eggwhites
79-g frozen spinach
123-g Akara bean cakes
14-oz DD coffee w skim
32-oz herb (tulsi) tea
I love my bean cakes! LOL!

12 pm
4-oz Trader Joe’s smoked salmon w cracked pepper
145-g asparagus
16-oz tea

3 pm
Parillo pnb flavor protein chew bar (these are simply awesome!)
14-oz coffee w skim

20-min step mill L11/12 intervals 2.10-mi 101 floor 155-cal HRM

Workout #3 - Back&Traps 55-min 273 cal HRM
sumo Bb deadlifts (erector spinae) 20 rep @ 105 lb, 15 rep @ 115 lb, 12 rep @ 125 lb, 10 rep @ 135 lb, 8 rep @ 150 lb PR:), 30 rep @ 105 lb
one-arm DB row (general back) 4 sets of 12 rep @ 30 lb
close grip lat pulldown (latissimus dorsi) 4 sets of 15 rep @ 55 lb
seated cable row (general back) 1 set of 12 rep @ 85 lb, 10 rep @ 85 lb, 8 rep @ 85 lb
barbell (or Smith) shrug (trapezius) 4 sets of 25 rep @ 95 lb

Calves workout 20-min 115-cal HRM
smith machine calf raise (gastrocnemius) 4 sets of 30 rep @ 135 lb
leg press calf raise (gastrocnemius) 20 rep @ 220 lb, 30 rep @ 240 lb, 40 rep @ 250 lb, 50 rep @ 190 lb
seated plate-loaded calf raise (gastrocnemius) 2 sets of 15 rep @ 110 lb, 2 sets of 20 rep @ 110 lb
no supersetting in calf workout because I had tough time getting the equipment just like last week

no supersetting in calf workout because I had tough time getting the equipment just like last week20-min treadclimber 1.16-mi

8 pm

Doctor’s carbrite cinnamon roll bar
Body tech pp choc mint (add choc mint Capella drops to choc Body tech pp mix to create a totally new flavor you will love!)
32-oz tulsi tea

Last Saturday I went to a seminar put on by Nancy Andrews about nutrition and competing in bodybuilding and figure in the INBF.  My coach Dr. Joe Klemczewski (URL:  http://www.thedietdoc.com)spoke about his expertise in nutrition and peaking. 

I thought it would be useful for me to summarize what I took away and I thought other folks would find the information valuable as well which is why I am blogging about it today.

First and perhaps most important is to recognize how important nutrition is in terms of your physique.  You cannot out-train poor nutrition.  Nutrition counts for 80% of your success so if you aren’t eating right that’s where you need to start.  Next it is helpful to recognized that what is effective for any individual in terms of weight loss is highly individualistic.  Genetics play a significant role.  Studies typically show a 50% difference in results for folks using any diet (all participants following same program).  This is really important to understand as you can’t blindly follow any program and expect to see success.  What works for you may not work for someone else and more importantly what works for someone else may not work for you!  If you really let this information sink in it is actually quite “freeing” in that you are now better able to give yourself permission to “tweak” things to fit YOU! And that is the only way you will ever be successful.  I speak from experience here by the way – I lost 110 lb on WW.

Second for most women the starting point in establishing a diet is knowing how many calories your body burns on a daily basis.  On average this number, your average metabolic rate, is 1500 calories/day. 

Next you need to portion this based on your need for macronutrients, specifically, protein, healthy fat, and carbohydrates.  When you diet obviously you need to take in fewer calories than your body can burn.  So you don’t suppress your body’s metabolic rate it is best not to go cut more than about 400-500 calories.  If you can it is best to start dieting earlier and to not put on tons of excess weight during the off-season.  This way you can eat more food, do less cardio, and be less hungry while dieting down.  16-weeks is a good time frame to think about.

Women need on average about 70 g of protein a day.  This number goes up of course if you are in fitness, figure, or bodybuilding.  You need protein for muscle but it can also be used for energy.  More importantly more protein isn’t necessarily better.  Excess protein will be converted into glucose and fat.  The flip side is if you consume too little protein you will get cravings for carbohydrates (your body’s normal/preferred energy source) and your metabolism will slow down.  You also need some healthy fat.  Fats are used by the body as your source of energy of last resort.  You shouldn’t be afraid of fats but you want to eat relatively little fat – say 15-20% of your total calories.  97% of fats are immediately converted into bodyfat.  Once carbohydrates are consumed your body looks to fat as an energy source.  Carbohydrates are the biggest variable when setting up a diet. You need them as they are your body’s preferred energy source in order to lose fat successfully.  If you eat too little carbs then your metabolism will stall and your body will never tap stored bodyfat as an energy source.  On average your body can handle about 20-25 g of carbs per meal.  Eat more than that and your body will convert them into bodyfat. 

You will be most successful in losing weight if you consume low glycemic carbs, eat many smaller meals, regularly throughout the day and consume some carbs at most of these meals.  Eating carbs ensures a steady energy supply (keeps the metabolism hummingJ), stable blood sugar level, and greater food saiety.  That said nibbling all day long is not a good idea either as it doesn’t allow time for the blood sugar levels to fall so that the body is forced to access and burn bodyfat.  Be sure to allow between 1.5 and 4/5 h break between meals. 

OK now how does all of this relate to losing weight.  Your liver stores about 160 g of carbohydrates largely in the form of glucose.  When your blood sugar goes down (and you get hungry), your body releases this glucose.  Your muscle tissue also stores carbohydrates in the form of glycogen and when the liver carbs are depleted your body will use this as fuel.  It takes about 2-3 days on average for your body to deplete these stores before it will turn to your bodyfat for fuel.  If you can simply make it through this period, your body is now poised to lose bodyfat.  Unfortunately, it is near the end of this period that folks often end up having difficulties as they experience hunger, headache, fatigue, etc.  and that people end up overeating (binging) which refills the glycogen stores and they give up or they start the whole process all over again without losing any fat. 

It is often useful during the weight loss process to periodically (once a week) increase carbs.  This is valuable because if you eat low carbs for too long you can inadvertently sensitize the body to insulin and slow/stall your weight loss.  Be careful though not to increase the carbs too much though as this will in essence be a binge which as discussed above will slow/stall your weight loss. 

Two last points:  Your body is largely water.  Consequently it is very important to stay hydrated.  You should be drinking water all day. If you are a coffee drinker like I am there is no harm and perhaps even some benefit to drinking coffee.

 References:

• 81% of US 10-year olds are afraid of being fat
• 45% of US women are on a diet on any given day
• 95% of all dieters will regain their lost weight in one to five years
• Americans spend more than $40 Billion on dieting and diet-related products each year
• The average US woman is 5-foot-4 and weighs 140 pounds. The average US model is 5-foot-11 and weighs 117 poundsIn Boston, we have this great free shopping magazine called Lola. I just love it. You never know what you will learn or find in it. In the September issue there was a side bar entitled “Health Watch” that gave some statistics on women and dieting taken from the National Eating Disorders Association. I clipped it and laminated it to use as a bookmark. I thought the statistics (listed at the top of my blog post) are extremely good food for thought (bad pun PAM!) and decided to share those with you today. 

 

I am amazed at how much personal information bloggers including myself share with perfect strangers every day via their blogs.  We share our hopes, dreams, trials, fears, triumphs, and failures – and we share it all publicly and often in great detail. 

What struck me the other day is that I often fail to share this information with the same frequency, honesty, and urgency with my Heavenly Father who I know truly loves me, knew me before I was born, knows the number of hairs on my head and whom I know desires to help me.  This lead  me to ask myself:  what if I earnestly prayed my Blog to my Heavenly Father, where might I be in my journey?  I know my burdens would be fewer and lighter and the journey far more enjoyable and so that’s what’s on my heart today – a call to you and me to not forget to meet each day with Your Father and to invite Him to work in and through you on your fitness journey.