grace91181’s BodyBlog

All right guys here we go….I started dieting 3 days ago.  I have put on 10 lbs since May 12th, the last show I did.  Hopefully couple pounds of that was mucscle.  I’ve been trying so hard to eat around 2200 calories a day trying to stay around 16% b/f.  I’ve never tried to actually put on weight on purpose so it was kinda hard and weird to do.  I’ve been trying to add mass to my middle to lower back while dealing w/bulging disk in my lower back.  Physical therapy has been tough and painful, and I’m still dealing with a lot of pain but I’m going to work through it.  Its not any worse than what I was dealing w/for the past 3 years.  So I must ADAPT AND OVERCOME!!!

I’m again following Layne Nortons article for competition diet. Sun-Frid 120-140 carbs 185 grams protein 30 grams fat.  Saturdays is a refeed day, 240 grams carbs 140 grams protein 25 grams fat.  As my bodyfat gets lower I will refeed every 4-5 days.

Sunday 7/15

1/2 c oats 1/2 strawberries 1/4 banana 1 scoop van protein mixed together cla/fish/sesamin macros 50/28/3 preworkout meal

30grams waxy maize during workout 28 grams wpi post workout 30/28

2 slices ezekiel bread 4oz tilapia macros 26/28/0

5oz red potatoe 4oz chicken  macros 27/26/1

protein shake cla/fish oil/sesamin macros 26/3

3/4 can tuna low sodium cla/fish/sesamin macros 28/3

casein protein 2 tbls pb macros 26/17

That is what is going to look like everyday except on Saturdays which is my refeed day.

Training is low volume high intensity. Sunday I worked Quads/Glutes/Calves and Abs. 2 sets for each exercise, 1st set 10-12 reps, 2nd set 6-8 reps. 1-2 sets of warmups.

Walking lunges w/db 10×60#  6×70#

Hack squat 10×100# 8×100 30 secs rest between sets

Leg ext 10×80# 8×90# 30 sec rest

Smith front squat 10×95#  7×95# 30 sec rest

Standing calf raises 12×140# 11×140#  supersetted

Seated calf raises 12×25# 8×25#

15 mins cardio for a cool down w/10 mins stretching.  Good lord I was pooped out.  Its been a long time since I had trouble walking out of the gym cuz of a workout.  Monday workout is Chest/Bi’s.  I will let you know how that goes. 

Ok sorry I haven’t logged in a long time….I’ve had so much going on….my uncle died and I’ve had the cold and flu for the passed couple of days…and it has sucked major ass.   I’m still training hard and keeping the diet going.  I’ve stopped losing weight but I’m getting leaner.  I might not make the middle weight class which is 122 but oh well….I guess I’ll be on the lower end of heavyweight.  I drained my glycogen levels this week by taking my carbs to 50,50,50,150,50,50,50,215.  Lets see if that will trick my body.  On my low carb days I was supplementing w/extra virgin coconut oil to help w/energy and fat metabolism.  It helped w/energy and I looked a little leaner by the end of that carb cycle.   I’m going to take my carbs to 5 days of 75 then 175 for 1 day.   My legs are definatley the last area to trim up…I’m actually getting a little worried.

  I’m increasing the intensity of my weightlifting and going w/heavier weight instead of high volume training.  I love doing different workouts…keeps my body guessing.  Plus I think the high volume was starting to take a toll on me and my back.  I’ve been having some serious back issues and pain.  Lucky I have an awesome massage therapist and chiropractor to help me get through the pain.  Nothing like a deep tissue massage….the greatest pain in the world!

Today I took purple wraath with wf pre workout and sipped on another scoop of pw during the workout to help w/recovery.  I’m still taking cee though.  I’ve been off of it before for a couple weeks and didn’t notice any drop in water weight.  So I’m going to try and stick w/it as long as I can.  I’m also going to up my cardio to 45 mins instead of 35 on my off days.  Will also be seperating my weightlifting and cardio, with the low carbs I’ve been noticing hypoglycemia kicking in in the middle of my cardio after I lift.  Ok so on with my workout finally!

Incline DB 2 warmups of 15   80×9 80×8

Flat bench Bar 115×7 115×6

Pec dec flye 50×9 40×10 followed by side chest pose holding for 30 secs x 2

Seated DB curl 1 warmup of 15   30×8 30×8

Ez Bar curl 65×8 65×6  followed by Bicep poses holding each for 30 secs   wow that burned like a motha!

Barbell reverse curl supersetted w/barbell wrist curl   45×6/45×15  45×6/45×15

For just getting over the flu and still having some sinus issues I had an awesome workout.  Probably from my carb up day….had 215 carbs today! It felt so great almost like I was cheating…but all I had was oatmeal, ezekiel bread, kwik carb/rice cakes (post workout only), some more oatmeal, 1 1/2 red potatoes, and then 1/3 c bran cereal.   Of course my protein sources included in that.  I’ll be up for 20 hours since I went back to work tonight, from being sick for 2 days and I only eat protein sources during the night, I got all my carbs in during the day.  Almost 1900 calories…thats alot but for being up 20 hours I have to eat every 3 hours.  My next workout is Tuesday, Quads/Glutes/Calves.  I’m splitting up my legs this week hoping that they start losing the fat, we’ll see…

I again took the white flood w/cee and had a ton of energy for my workout.   I also sipped purple wraath throughout the workout.  Which kinda leaves a grape after taste after I workout for sev hours.  Weird….

DB shoulder press warmup 40×15  60×10 60×10

DB front raises 15×12 20’sx10 20’sx10

Cable upright row wide grip  70×10 70×10

45 degree cable lateral raises  50×10 50×9  wow even though those are partial raps my side delts were burning

Machine press  50×15 70×10 70×9

Seated calf raises  Doggcrapp style 35×12

20 mins high intensity on the bike…..I again had an awesome pump and great energy through the entire workout.  And its a weird energy too…not all jittery like what fatburners will do to you.

I started taking Controlled labs White Flood, and I might say holy crap did I have a rush fast.   I’m pretty used to fat burners and I have never had energy like that for a workout.  I was really pumped and ready to go for my workout.  I’m tired of taking bulk supplements only thing I’ll be taking is bulk cee pre/post and of course glutamine peptide by German American Tech.  I also take AAKG, bcaa’s, glut, cit mal and cirrus in the morning before breakfast and AAKG and GABA at night before bed.  I spend way too much on supps.  Ok so on with my workout.

I sipped on some purple wraath during the workout, which was disgusting but oh well I have a pretty strong stomach.

EZ bar curls  45×15 50×12 55×10 60×8 60×4 (slow negatives on last set)

Rope curls  50×12 60×10 70×8 70×8  (I was having a crazy pump going on)

Overhead tri ext  40×12 45×10 50×8

Tri pushdown  60×12 70×10 80×8 drop set  60×15

DB wrist curls  20×12 20×12 20×10

30 mins elliptical 250 cals

That white flood was something else.  My arms were aching afterwords, I could hardly practice my posing afterwords.  But of course my b/f made me do it anyways.  Gotta love him.  Reno was so happy that I got him St Louis Cardinal tickets for his birthday he thought they were sold out but I got em on the day they went on sale :-)

Ok I just didn’t have the energy to do cardio on Wednesday.  We got a puppy and he is keeping us up while we’re trying sleep, we’re trying to crate train him and he’s not liking it.

  And for having a crappy leg workout my upper hams are aching pretty bad!  Probably because I haven’t done lunges in a really long time.  I’ll be working my arms today, and doing high intensity cardio after the workout.  I’m going to add glycergrow into my preworkout supps along with the white flood and purple wraath which I just got yesterday.  I’m really getting tired of taking bulk supps.  So hopefully this stuff will work.  I’ll post later about how my workout went.

  I’m still on 160-180 protein/90-110 carbs/25-35 fat a day.  Every Saturday I carb up to 200 (my favorite day), but take my protein down to 135.  I’m seeing great results from this so don’t plan on changing it until I stop losing then I’ll lower my carbs to 80 a day.  Don’t want to drop it too soon with only 7 weeks left.  Later

Ok this day sucked!!!  I’ve been having some lower back pain within the past couple of months. Dr hasn’t figured it out yet will probably be getting an mri done after the competition.

  So I wanted to start w/leg presses tonight, but every time I was doing the negative portion of the rep my lower back hurt. So I stopped doing that and just supersetted leg exts and standing leg curls 3 sets of 15.  That went fine.  So I did lunges and supersetted squats and stiff legged deadlifts.  Except I kept my knees bent a little more than usual and it took the pressure off my lower back and more in my hamstrings.  That went fine too.  So I’m wondering if I have a pinched nerve.  When I lay down it spasms and cramps up and it takes sometimes an hour for it to stop.    I’ll figure out something.

  Wednesday is my off day and I’m thinking of doing cardio 5 times a week now.  I’ve been doing it after my workouts so I might do it on an empty stomach when I get up today.   Of course I’ll take my bcaa’s and glutamine first.  I was thinking of going real low carb for a couple days too.  I heard you need to do that every couple of weeks.  We’ll see…my boyfriends birthday is today and we are supposed to be going to Avantis, a local Italian restaraunt and I was thinking of having my cheat meal for this week.  Usually have it on Saturdays, but its a special occasion.

Flat DB bench  50×15 70×12 80×10 90×8 

Decline bar bench 105×12 115×10 125×7

Pec Dec  40×10 50×8 50×8 slow and controlled static hold 2 sec

8 mins bike 15 mins elliptical 10 mins fast incline

Good work out my lats are pretty sore from yesterdays workout.  I also had an awesome pump going on in the entire workout.  Looking forward to tomorrows leg workout.

Close grip pulldowns warm up 85×15  100×12 100×10 100×8 115×6

Tbar row w/o pad  45×12 45×10 45×8 55×6

1 arm db row  40×8 40×8

Wide grip high cable row w/static hold of 2 secs   80×8  80×8   that burned like crazy!!!

Straight arm pulldowns w/static hold of 2 secs  40×12 40×10 40×8   again burned like crazy!!

30 mins on elliptical 280 calories burned and also 15 mins abs w/2 sets of giant sets

All in all it was a pretty good workout.  I’m definatley feeling the affects of low carbs even though every Saturday I replenish them by eating 200 quality carbs and lowering my protein.  But still losing weight.  I’m down to 134 and have about 8 more pounds to go.  I can actually see my abs for the first time!  Working chest tomorrow later!