jcorbett’s BodyBlog

At the beginning of the year I wondered when fitness and healthy living would become an internalized lifstyle instead of feeling like another chore. Here’s some of the changes I noticed in the past year:

On a sad and sobbering note, I discovered one of the gym members who I just saw last week, died a couple days ago. I didn’t really know him, but he appeared to be around my age give or take 5 years. I will miss seeing him. The receptionist reminded me that "life is fragile" and we must live each day to the fullest for tomorrow is not promised.

While focusing briefly on my own mortality, I was tempted to get stuck on "what’s this all for…." However, I don’t know the circumstances of his death and was reminded that I need to live each day as if it is my last. This includes being the best me possible. Therefore, with much gratitude for life and good health I proceeded to train today. I thought I’d be alone, but it was in full swing and I had to plan my routine based on available machines, benches and space:) Training without a day of rest was painful. Yesterday I did chest and biceps–my arms are still sore. Today I did hamstrings, back & wanted to do triceps, but just couldn’t muster up the energy so I finished off with 20 minutes of stair climbing & called it a day. 

How much did I gain, my former trainer asked? As he explained that some bodybuilders gain up to 20lbs post competition. I said, “not me” as I grimaced. I reluctantly went to the scale for the first time since the figure competition when I weighed 139lbs. I placed the weight on 150lbs, too much? 148lbs, still too heavy? Stopped @ 144.5lbs, not bad, even though I felt a little bloated from excess salt (popcorn) the previous day. My off season weight should be no heavier than 150lbs. Despite the mac & cheese episode, I’ve managed to stay on point with my nutrition and have increased my calorie intake to approximately 1700, with hopes of gaining some lean muscle mass. I’ve move from too much mac & cheese to my new found love of pistachios. What’s with them, I eat one and the next thing I know I’ve polished off @ least 2 servings–gotta slow it down or they will have to be eliminated from my food purchase and thrown in the special treat categorie if I can’t exercise self-control.

My bodybuilder friend hooked me up with a new training program, that is both challenging and enjoyable. Today I did quads (superset: leg extensions & lunges, leg press, dumbbell squats & outter adductor machine), shoulders (front dumbbell raises, rear dumbbell raises, side laterals, and calves (superset donkey raises & standing raises). I was supposed to do abs and 20 minute cardi, but my son is sick so I’ll get some cardio in later this week. Day 2 is chest, upper back & trap area. Day 3 is hamstring, lower back & shoulders). I like doing legs 2 times weekly, along with back & shoulders b/c they are areas that I’d like to improve in terms of muscle development.

I couldn’t help myself this past Thanksgiving. It wasn’t the pies, cookies, candied yams or corn bread that got me, it was the mac & cheese (something I rarely eat). I had dinner @ a friend’s home, but he sent me home with a whole turkey, fried chicken, fried fish and corn bread so I felt compelled to make some mac & cheese along with a pot of greens. I’m carrying a nice layer of water and have to clean up my act this week.  I worked out Sat. a.m. and did cardio. Today I walked 5 miles, trained for 1 hour, and did some self talk so I could get in another 20 minutes of cardio.

This new lean muscle mass building training program isn’t working for me. The chest/back (Dave Gluhareff’s mass building plan) is focused on the chest and I need to work on my back & delts. Therefore, I have to make some modifications. Sat. I did assisted chin ups, pull downs, cable rows, t-bar rows & reverse flyes (4 sets of each). I’ve read that you can make the most gains post 30 days after a contest, but I feel like I’ve squandered away 2 weeks.  I’m currently increasing weight and doing 5 sets, and I have had to consult with a friend so that I can tweak the mass gaining plan.

I’ve gone through the bb.com routine articles and can’t seem to find a routine that suits me. If anyone has a great back routine, please share, thanks.

I’m still getting emails, in person congrats, and comments from gym peers about the competion. Some just say "congrats you looked great", others say, "you looked great, next time you should…(of course these are non figure competitors), yet others say, "you know this up & down weight thing is hazardous to your health (from my overweight buddies). I’ve even received a recommendation of a new trainer to "help me win".  I had fun, but unlike some figure competitors, I will not spend my paychecks on the "right nutrition guru and trainer" to get me ready for the next comp. I’m not sure I’ll do it again b/c it takes a lot of time and money. However, I will continue to train as if I’m in pursuit of a "pro card"–well almost.

I took a week off (first time in a year) from weight training after the last competition b/c I got some kind of intestinal virus. I was dehydrated and struggling to get some type of balance in my daily nutrition. There are probably certain foods you should eat to make physical homeostasis possible, but I couldn’t figure it out. I also slept a lot (10 to 12 hours), but I’m much better this week.

My new goal is to build mass and I’m trying Dave Gluhareff’s mass building plan. http://www.bodybuilding.com/fun/gluhareff1.htm. I just eliminated the calves exercise–I never do calves. I started yesterday with legs and was so excited about this new training program. I was able to do everything and thought I should add something, but decided to stick to the plan. I’m sore today and looking forward to doing arms & shoulders tomorrow.

Here’s my 40/30/30 nutrition plan:

Meal 1: 4 egg whites, 1 cup oatmeal, 1/2 cup berries (270 calories)Meal 2: Myoplex lite & nuts (360 calories)

Meal 3: 4 oz. lean meat or tofu, veggies & complex carb–brown rice, wheat pasta, avocado, sweet potato–(450 calories)

Meal 4: Isopure, yogurt, & golean cereal (300 calories)

Meal 5: 4 to 6 oz. lean meat, veggies & fruit 300 calories

Meal 6: ?

Still making adjustments, but that’s the basic framework.

Trying to make the most of mass building these next 30 days.

I’m still riding the high of all the friends and family support during the last phase of competition prep.  A few friends came for the pre judging and said I had the best glutes (LOL). It was heart warming to hear that many of them were inspired to revisit their fitness goals. In fact strangers came up to me and said what an "inspiration". I admire the discipline of all competitors and now have somewhat of an idea of what it takes to be a contender.

I celebrated Saturday’s competition by treating myself to a turkey burger with fruit salad. I’m not sure if it was the white bread, turkey burger, or citrus that caused the belly ache & other intestinal issues which lasted throughout the day (Sunday). I ended up going to bed @ 6:30 p.m. and drinking pedialyte most of today. Not the recovery I envisioned.  I was looking forward to a rigorous workout, but I guess I have to rest, reflect, and recover.

As the stains of Pro-Tan fade along with the competition excitement, I have established a new goal of building muscle. I have to reconstruct my diet and weight training routine and am looking forward to the new challenge.

I competed in the NPC Eastern Figure Comp. and didn’t place, but unlike last week I felt a lot more comfortable. While I was disappointed, I wasn’t surprised and could see that the winners were a lot bigger at the top and leaner at the bottom.

My peers from last week complimented me on the major improvements made in such a short period and they urged me not to give up. I was able to talk to some of the women in the tall and Master’s class. Conversations ranged from grad school to food fantasies. Got some tips and exchanged phone no. & email addresses. I’ve already begun thinking about my new fitness goals that include putting on more mass on my arms and lat area. A women who helped up get dressed also suggested that "when I prepare next time" do 2 hrs cardio daily–that’s not going to happen. i was a bit annoyed with her, but looked at my photos and can see that I am bottom heavy–34" hips with the curve, but big thighs (20 1/2" ha, ha) that seemed  to be "judged favorably" amongst figure competitors. I plan to keep my "hips & thighs", but hope to create the illusion of the v-taper by widening my upper body.  I’m looking forward to training hard again and eating my normal "clean foods".  I miss eating salad, tomato, fresh fruits, and other favorite foods.

I’m packing away the bikini bite, moving the Pam to the kitchen, and throwing away the left over ProTan. My goal was to do two shows and I’m glad I did. I’m not sure if I want to go thru this process again, but we’ll see in Jan. afterall who knows what can happen in the next 6 months?

Just 48 hours after my first contest I am preparing for the second one on Sat. I ate sweet potato, Golean cereal, toaster waffles, low carb bread, & a banana in addition to my regular protein and veggie intake yesterday and tried to enjoy my meals along with 2 gallons of water. While it was not the wisest eating choice, I was satisfied. Extreme cardio all week, YAY-not (LOL), and one more round of carb depletion.  

I am so fired up about this next show. People have warned me that the competition is tough, the women are tight, and that many participants are seeking pro card. Nevertheless, I feel up to the challenge and determined to bring in my "A" game. Slight modifications to the two piece, more stones to both suits, new earrings, a bracelet, new hairdo, and positive attitude are fueling my confidence.

The most important change to this week’s competition prep is my attitude. As the saying goes, "your attitude determines your altitude". I have a better idea of what to expect, understand that there will always be someone who looks better than me, and know that just because I think I look good enough doesn’t mean I can skimp on the preparation process. I won’t obsess about what I could have done better last Sat. I know what I want to do differently at the NPC Eastern Division this Sat. I want another trophy, but more importantly I want to know that I did my best. This time my friends will be in attendance and will probably have someone helping me get ready–if not I’ll make some new friends that day.

Amazing how carbs, hydration, and a good nights sleep have reshaped my paradigm for success.

Thanks to Bruno, my trainer/coach, I am able to see where I’m retaining water (yuck). This revelation should have motivated me to drastically reduce sodium intake, but instead I yielded to my PMS craving and had some popcorn this weekend so I’m paying the price. Additionally, I have stopped the roasted almond w/ salt ordeal. I now have raw almonds in my cupboard:) Otherwise my diet is okay. Hopefully whatever ails me will be resolved this week and the rest will be handled via the decarb process next week. I’ll probably take milk thistle and dandelion instead of MuscleTech’s diuretic during my decarb phase if I am still retaining water. A note here: I think I have been guilty of allowing the principle of "good enough" to overshadow my mindset about this whole contest preparation. I guess part of me is so proud of the fact that I look so much different than I did last year, it has been difficult to shift gears and strive to do better. So what I can wear size 4 and 6 slacks. I’m getting ready to compete and have to learn how to effectively critique myself–this is where Bruno’s weekly review is helpful, but I need to fine tune my ability to self evalutate as it relates to progress and presentation.

Got lazy with training Fri. and just did cardio. It was bi/triceps day. Got to the gym late, did a little socializing and posing practice so I ran out motivation and out of time. Today I started this last phase of training with Bruno–guess I just need to be reassured that I’m on point. We trained both upper and lower body today and also practiced posing. Boy do my quads hurt. Sucking my lower stomach (pouch) is very difficult, but I’m more at ease with the quarter turns and hand positions–of course I need to stop slacking and practice more independently throughout the week. I don’t have anything spectacular planned for the model walk, just want to appear graceful as I move back and forth across the stage. Anything extra could be distracting for me.

I did contact a former male "friend" who was so affirming. He quickly moved away from lustful comments to saying he was proud of me and isn’t surprised that I lost weight b/c I usually stick to my goals–this meant a lot hearing it from him. He won’t be at the competition. Since I don’t talk to my ex-husband there is no reason to draw him into my life at this point–I may have difficulty getting rid of him again.

I still can’t believed I am actually competing, perhaps it’s because my posing suits haven’t arrived yet. They are due to arrive within the next few days. 

One last thing. Some man suggested that competition is a good way for me to see how I measure up to others which will help me with my fitness goals (I’m paraphrasing here). I responded by saying that I am competing as a way of celebrating my 30 lbs weight loss and the fact that I have been able to keep the weight off. It’s a way of challenging myself and I’m not interested in comparing myself to others. I set my own standards and establish goals accordingly.

My first figure competiton is in 3 weeks, 4 days. I haven’t been very public about my decision to compete outside of the bodybuilding community. Not sure what that’s about.  Most friends have supported my in my weight loss, but a couple (who happen to be overweight) seem to be unneccesarily concerned about my health. For example, carb depletion–"did your doctor approve that?" Suppliments–is it good for you? Additionally, I’m not doing the restaurant or ‘join me for dinner’ scene b/c of diet restrictions. Some think I’m just being persnipity, others just don’t have a clue and I’m tired of explaining my lifestyle changes. Therefore, I choose not to discuss my fitness goals unless asked. I don’t have any family here in NYC, as a result I don’t have much local, ‘in person’ support for this competition. I will probably have the sitter bring my children to the evening part of the competition. Guess I’ll invite a few friends this week to the show and see what happens.

In terms of weight/fat loss goal for the competition, I’m on target and need to drop 6 additional pounds to be at 139 lbs by carb depletion week so I may have a chance @ weight in at 136 lbs., which is fairly lean for me (5′9 1/4"). My obliques need to shrink just a tad. I will eliminate poultry from my diet next week–don’t eat much of it now just because I prefer fish. My calorie intake is approximately 1550 per day and I will only do three days of carb depletion the week of the competition.

Training & cardio seem to be on point. On Friday I decided to try Afican Dance again–it’s an addition to my 5 day intermitant cardio and also adds flexibility and balance to the mix. The teacher was great, it was a fun family activity, and it is a fabulous work out. I stretched muscles in areas I didn’t know were tight. I am beginning to understand and practice figure poses daily, but talked to my former trainer today to get on his schedule for posing practice beginning this week. He will drill me until I’m unable to stand, but I have to master each pose so that I can present my physique in the best possible manner.

Congrats to "Making a Change" http://bodyspace.bodybuilding.com/Making_A_Change/ for placing 2nd in her first figure competition. She has been an inspiration to me.