kimmypoohx3 
"have fun....enjoy it!"
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Archive for the 'Training' Category
Monday, August 31st, 2009
I was at North American’s this weekend and ended up doing a short interview for some online company, and JC Lopez from hardfitness.com saw me…picked me up not just as a girl he shoots, but as a fully contracted member of the hardfitness team for a 2 year sponsorship/fitness model position. I FINALLY DID IT!!!!! I couldn’t be happier. I work so hard and I am so happy it’s finally paying off :) so I WILL BE AT THE OLYMPIA thanks to this great guy, I will keep you posted on the details. WHOOO HOO!
Posted in Training, Supplements, Nutrition, Other
Thursday, August 27th, 2009
I finally took everyone’s advice…and with the help a phenomenal guy, Brian Hoydic, am making the switch to bodybuilding in October. I worked my ass off to get my physique this way at such a young age (21) and figure is not accepting of anything over-what-110lbs for my height? I am 6.5 weeks out and FABULOUS! so pumped. still have some fatty mc fat fat in my hips and love handles, but the abs are rippin it up with the rest of my body. i am excited to own the stage…as long as i can nail the posing like i have to. will keep people posted, this is going to be a bomb journey. Brian is very good friends with some VERY important people in the industry and is hooking me up with some nice photoshoots and print jobs-i am SO thankful and happy that I am finally being recognized. And I hope to become “the new face of bodybuilding”-because not all of the female scene are roided out and have ugly everything! =) =) =)
Posted in Training, Supplements, Nutrition, Other
Monday, August 10th, 2009
I took a large amount of time off. can’t say one bad thing about it! I just started lifting again last week, have been contest dieting since mid to late june. I look fabulous just with dieting alone (note my pro pic-this was taken a little over a week ago with no lifting), am doing the Erie Tri-State show in October so I still have 2 months. pretty much that’s where I’ve been, and school I took 21 credit hours this summer and now have an internship at Hermes along with another 19 credits! wish me luck :)
Posted in Training, Supplements, Nutrition, Other
Sunday, April 26th, 2009
uhmm im less than a week out & im salt loading, water loading & am bloated as a mother. I cut my carbs at 12 this afternoon until thurs night when I carb up, only eating protein, veggies & nuts (& only protein/nuts/pb when I water deplete starting Weds)…
***anyways I CAN’T SLEEP. I think its nerves, looking like a fatass cuz of all the water! my abs are gone!=( its also 85* in my room, havent turned the air on yet bc in cleveland the weather is so unpredictable & its supposed to get cold again this week. I just went downstairs & ate some deli ham_its 1:45am! any tricks to help me sleep? normally id have a bowl of cereal, handful of pretzels, yogurt, milk, piece of chocolate, etc but right now I can’t. if you know of anything that helps you please share_!!
Posted in Training, Supplements, Nutrition, Other
Friday, April 17th, 2009
how come my abs suck? lolll I mean they exist, but they are my weakest link. I can see 6 - ha- but barely. I still have fatty mcfat fat covering the bottom two pretty intensely with two weeks til show time. I want to go in there & look better than great bc the rest of my body blows the others out of the water. I still keep salt in my diet until 4 days before so I am always holding water & still eat carbs a little too so yes there is subcu water_any amazing 2 week to go diet tricks to shed that last bit of extremely stubborn fat in my lower ab / hip region? I’ve heard nicotine helps with estrogen regression & I have some here (nicorette) last time it made me sick tho =( ill honestly eat chicken breast & grapefruit every meal til contest time if I have to, just want something that is proven effective. I already do insane cardio & take yohimbe & animal cuts
Posted in Training, Nutrition, Other
Wednesday, March 25th, 2009
=( what bad timing. im also a runner & the "authorities" said it was bound to happen sooner or later; this cuts my running season short along with leisurely park rollerblades, any high intensity cardio pre-contest(besides upright biking, I think), & lifting legs. At all.
I first noticed something was wrong after a 12mile run 2 Sundays ago, came home to it a little sore. ran a 6mi and rollerbladed 6mi & did my normal cardio during the week last week along with lifted legs early in the week. Hurt Fri, ran a 5k & 1mi Sat morning & seemed to be fine(i think it was bc it was like -5°F outside so I didn’t feel ANYTHING!! lol). Took rest of weekend off working out, back to lift legs Mon & couldn’t do my 1st warm up set on leg press (270lb) without hearing a crunch & intense pain as I was in the concentric phase and my knee passed about a 30° angle! moved on to leg extensions & did extremely light weight single leg, it hurt and I couldn’t extend it the top 2 inches. could not squat with just the bar, same crunch at the same angle. couldnt do freestanding sumo squats with a 55db on my chest, could not do a lunge when left leg was back bc it could not again go past that angle. hurts directly in front right under the patella. ugh! I gave up and went to docs next day! I can’t even walk up stairs without it being painful.=( but at least I can walk normally without as much as .001% of it hurting!
im devastated. never had a knee injury, help!
**nurse practitioner since my doc wasn’t in said its probably a medial miniscus tear, but im hoping not! I have to wait to get an MRI until the insurance approves it, ughhh_she didn’t seem incredibly knowledgeable lol
advice/suggestions/Remedies/support APPRECIATED! lol
Posted in Training, Supplements, Nutrition, Other
Wednesday, March 25th, 2009
My bodyfat is 19.2% according to the electric bodyfat thing???
No way. My buddy was like "what are you, about 12-13%?" and handed me the little contraption. last october when I was dieting but my abs weren’t in yet I was 15.5%, I feeel a TON leaner than back then…anyways: my chest is beginning to see striations(-the diamond shape..like the Hulk! LOL!) when I lift front delts, and my quads are separating. Can this be due to excess water retention? I have to be between 12-13%. I have been taking a legal Winstrol-like supplement (Tokkyo Nutrition’s Winny-V) and this has been putting weight on me (as in I went from 137 to 148 in less than 2 weeks), but not fat…my strength is very high, keeps increasing, while I’ve been dieting…my diet today has been no different from other days:
early in the day:
*5g low carb tortilla, 2.5g fat and 7g protein with reduced fat mexican cheese mixed with fat free cheddar and a sliced piece of chicken breast (1/2 of this per meal);
*protein powder 30g protein 1gcarb 1gfat mixed with 1Tbsp peanut butter, 1tsp canola oil & 1 egg white with a little water x’s 2 at different meal times;
*6 egg whites & 1 piece of turkey sausage;
*deli shaved turkey breast;
*snacks(all of these are eaten in incredibly small amounts, when it’s not time for a meal and i just need a few bites of something): piece of a rice cake, small asparagus & broccoli, celery w/ peanut butter (not usually over a teaspoon), a deli pickle slice and/or grape tomatoes throughout the day…
this is about all I have every day, the macros are all around the same value (keto-diet, <20 g carbs & the peanut butter is the only sugar included, high protein, moderate fat (but still do lower fat….I have to have 15g protein with each the WInny-V pills I’m taking (I take them twice a day as it says to)-I don’t necessarily have 15g fat because for my size that is a LOT, but I will have it with a decent amount of fats as noted above)). Definitely not a diet that puts me in the 19.2%bf category…lol…
This is why I am almost positive it has to be the Winny-V pills-I was lifting, on this diet, incline DB pressing 55’s…military pressing smith bar + 60’s on each side…those pills have to be legitimately insane, and also have to be making me retain a shit ton of water. =( …=/…heelllpp! has anyone taken these pills before? opinions comments etc..
Posted in Training, Supplements, Nutrition, Other
Friday, March 20th, 2009
I love running races, from 5k’s to marathons_tomorrow is my first 1 mile & 5k of the year, falling 6 weeks out from my first show. I have been strict keto dieting since last weekend but tn I had to carb up for the races at 9am tom. I had canned peaches, a handful of light popcorn a bowl of pasta with spray fake butter, and some baguette with the same spray. seems to be enough to help me make it thru the am with hopefully some pr’s or at least enough to beat last years times, bc earlier when I was rollerblading I was absolutely exhausted from the get-go & wasn’t sure how id even make it thru the rest of the sesh let alone
make it thru the races. I decided I absolutely had to carb up right before bed (only 5 min ago I stopped eating) & I am hoping that this won’t affect my ketosis that much since I will be doing strenuous cardio in the am & again lifting legs and more endurance cardio later in the day.. I feel guilty for eating the carbs, but should I really? they are for a total reason lol obviii and I love running too, I hope its just not a setback! [and my tummy is starting to hurt already, haha] opinions?
Posted in Training, Supplements, Nutrition, Other
Thursday, March 19th, 2009
what do I do? =( what do you all do? as I have said before, I keto diet (extreme low carb). I pee on paper every afternoon to make sure my ketone count at least comes out as "small".
however a little bit ago around 10am because of a prescription med I took on an empty tummy I was on the verge of puking during my chem lecture. I didn’t have any food or drink with me so I left & ran to mcdonalds and got a mcdouble. NORMALLY I would eat saltines toast & potatoes or something starchy & greasy which has always worked, but now im 6 weeks out & that is not an option! Anyways I picked off as much cheese & katsup as I could and didn’t eat the pickles or onions or bun-i did however pick a little at the bun bc bread usually helps settle my stomach [but im talking I only had about 8g carbs from the bun, prob less](which is very difficult due to my keto dieting) & about 18g fat, approx half sat. I feel sooo guilty but it was either that or throw up within a few minutes. im just going to cut out my low carb tortilla(5g carb)/reduced fat cheese quesadilla and peanut butter(5g carb/2Tbsp) that is usually incorporated into my daily diet for the rest of today & stick to plain, boring chicken w marinade & a little parmesan for the rest of my meals & a protein shake (only 1g fat & 1g carb).
I will usually make chicken soup (Mrs.Weiss’s and drain the noodles) but was not home & couldn’t wait; I add a small amount of lemon to that as well.
any helpful hints on your upset stomach remedies?
Posted in Training, Supplements, Nutrition, Other
Tuesday, March 17th, 2009
ULTIMATE PROTEIN BROWNIE
(1 serving)
((again, helps us who pee on a stick out[keto dieters!]_i get bored & enjoy creating healthy concoctions like this, I would LOVE to open a rest. that serves this "genre" of food!=))
1 scoop or equivalent to 30g protein (pref. chocolate)
1 heaping Tbsp regular peanut butter
1/2 Tbsp canola oil
1 Tbsp egg beaters
water to be added for desired consistency
Mix the above ingredients in a small glass bowl (I use small ones usually for dipping sauces), saving the addition of water for last. Mix until it is of a batter-like consistently & pop in the microwave for anywhere from 20 to 40 seconds. I have a new crazy fast mic. so I put it in for 14 sec, stir, and put it back in for another 8 sec. if you put it in too long it’s no longer gooey and gets hard, dry, and chunky = EW! It might just be the protein I use, so try it yourself & let me know what works for you*
I use Bio-X Whey Protein Isolate (30g protein/1g fat/1g carb) which I love; I will never go back to a standard powder again. Downside, however, is that its EXTREMELY pricey (5lb for $80).
This is great for am or pm! (for breakfast I couple it with 1/2 omlette with beaters, turkey bacon, red. fat cheese, & mushrooms; before bed I will add more pb-Im sure you all understand the mods I make for different times of the day so yes!) Enjoy!
Remember, this works for ketogenic dieters very well & those required to take fat with certain supplements(as I have to with a Tokkyo Nutrition product-it says take 15g w each pill and I take 2 daily_I don’t eat THAT many grams per pill but I will make sure to take it with some fat); it can also work for others not ketodieting as long as you count your macros first!
Posted in Training, Supplements, Nutrition, Other
Monday, March 16th, 2009
a good friend (and her husband) are judging this newly founded division in a large NPC show & told me what they have been told numerous times by commissioners:
"do not place anyone with any hint of abs, shoulder caps, quad sweeps, etc". This is about the extent of the orders-so as long as you’re not fat and have visible muscle (aka CRACKED OUT TWIGS, as we were joking about) you’ll be looking to place. =)
Posted in Training, Supplements, Nutrition, Other
Wednesday, March 11th, 2009
my ex and I have been going through a really rough break-up for the past month, which just happened to fall in the middle of my prep. It’s honestly taking a toll on me & im crying a lot, naturally, because he was/is a total ******* who has never: done anything for me, gone anywhere with me, gone out of his way to show he cared. He always prioritized friends over me, lied to me, ignored me, & the final blow came last friday morning when we were supposed to go to the Arnold so I could see the figure contest & he refused to wake up, even though I was paying for him & driving. I ended up literally running home from his place in tears so I could go myself but by the time I got there I was just too upset to do much of anything. I called him when I was half way home, crying, & he neither had anything to say nor any motivation to come pick me up. This bs relationship lasted a year, so I am pretty heart broken. I’ve never asked or expected material things from him, just affection & the "little things" do mean the most to me.
I am really worried all of this is affecting my prep. I haven’t like gone on crazy eating binges or anything, I mean I had some donuts, cookies & pizza one nite last week and I just had to have a carb load meal last night (i would have probably ate worse than oatmeal, granola, bread, pretzels, potatoes if it would have been in the house) honestly just from the stress and hormones and feelings & stuff. I already did 2 hours of cardio & am going back to do 2 more and lift in ten min, and on mon I did a little over 3 to make up for it (and I have not missed one day of cardio so far). Im trying everything in my power to be the best I can be in this really hard time for me right now bc I want a win more than anything, but any advice on how to help get over it & focus better? I started taking cortisol blocker today with hopes it will alleviate a lot of this stress related behavior. Its not out of control or anything, I just want to be emotionally okay & not feel like shit.
Posted in Training, Supplements, Nutrition, Other
Monday, March 9th, 2009
Just curious on opinions…
last spring when I competed I was told by one judge that my legs were just “too big” by all means…whereas another judge told me my symmetry was amazing.
This year contest time is fast approaching as as I transfer my lifting regiments to lower weights and higher reps I’m not sure which comment to regard more. I am short and stocky-as in I do have very short legs and a very long torso…my legs are large and my shoulders are wide, which makes me think I do have nice symmetry (or so I think…) I could always use an opinion. I have a narrow, long waist which makes my abs less noticeable since they aren’t compact; rather long and odd-looking. I personally like my size, as you can see in my progress pictures; but is it just too big for figure? should I trade in the big boy weights for tiny ones and do like 300 rep sets? lol Ive tried cutting the weight down and even taking 2 months off lifting and it was still easy for me to get back to using weights that seemed absurdly large for a 5′2″ figure competitor…thanks for the help! x0×0-K
Posted in Training, Nutrition, Other
Friday, February 27th, 2009
I would love to do a “people’s prep” for an upcoming contest to basically DEBUNK PREP MYTHS & new ideas/theories that people have read. Meaning, for lets say 90 days I do everything you all *(as in bodyspace users) tell me to do, from cardio to lifting to supplementation to diet to standing on my head for an hour…I wish somebody would try everything I have read and tell me the positives, negatives, results, etc. and I think it would be a great experiment.
I wouldn’t care if people correllated on it, or one person took 1 or 2 weeks, I mean the sky is the limit…but the only kicker is it’s all natural. I have a large muscle base and compete figure & wouldn’t mind trying whatever it is, whether it be detox, the grapefruit diet, whatever anyone comes up with..300 rep sets, you name it. I would then document all of it and have everyone follow progress, and conclusively can put an end to some prep ideas and back up others! Let me know what you think…xoxo
Posted in Training, Supplements, Nutrition, Other
Friday, February 27th, 2009
| Polyol |
GI (glucose=100) |
Calories/g |
| Maltitol syrup (intermediate) |
53 |
3 |
| Maltitol syrup (regular) |
52 |
3 |
| Maltitol syrup (high) |
48 |
3 |
| Polyglycitol (hydrogenated starch hydrolysate) |
39 |
2.8 |
| Maltitol syrup (high-polymer) |
36 |
3 |
| Maltitol |
36 |
2.7 |
| Xylitol |
13 |
3 |
| Isomalt |
9 |
2.1 |
| Sorbitol |
9 |
2.5 |
| Lactitol |
6 |
2 |
| Erythritol |
0 |
0.2 |
| Mannitol |
0 |
1.5 |
<caption />
giving up carbs for lent & being 5 weeks out tomorrow means i have to give up the majority of my sugar free candy as well (not all of it, but some) Here is a little guide so next time you get a protein bar or whatnot make sure you check.
I’ve tried to maintain as much muscle as possible up until this point and now it’s a fact that I will lose some…but it’s okay, I have enough to go around for a few people. : )
Posted in Training, Nutrition, Other
Friday, February 27th, 2009
WHAT is the deal with people on here constantly critiquing others ~everythings~…and asking for them to pay money to train with someone “certified” here “registered” there “sponsored” around the corner to improve physique?
I would never go on here and be like train with me I’m certified in nutrition (I’m not in a Hospital. I bloat due to eating ___,___ & I don’t digest ___ as fast as I can digest ___, & also I enjoy ___ so try to incorporate that into my diet—all of this doesn’t mean you, as a nutritionist, can read minds and will do all of the above), I’m certified in personal training (which isn’t everyone these days?), I won this show(some ridic federation).
I look damn good for training myself, only because I am constantly searching for new knowledge that I know will work for me. I’m a blood type O which has a difficulty breaking down grains & legumes, I should more or less try and stick to red meats and vegetables. I don’t exactly follow this to a T, but ketogenic diets do work for some people (myself included). I also enjoy cooking, and I’d rather mix up a little good for me fats with my proteins & find carb-free “carb-a-likes”, or eat some breakfast turkey sausage once in a while, instead of the whopping 1 or 2 cups of brown rice=ew, oatmeal which I hate, or sweet potatoes which I dislike too.
Helpful hints are more than appreciated-obviously because I LOVE them and everyone who religiously reads this knows that I seriously read and pick apart everything said…just out of curiousity…and ultimately, everyone’s body is different. That is why I say, nix the trainer if you have ever competed before and find out for yourself; you are learning things that are designed for YOUR body, not a generic stereotype. xoxo-yeah yeah i know the economy is bad, but seriously-save the advertising for your gym, not these things…
Posted in Training, Nutrition, Other
Friday, February 27th, 2009
i gave up: carbs!!
I have a show 5 weeks out & this is the time when they all need to hit the road anyways. Somehow I have much more willpower when God is involved?! lol. I do keep fats in (I love making homemade alfredo sauce with chicken and carb-free shirataki noodles=the best invention EVER, pure fiber), sugar free candy/chocolate/gum, chinese takeout-egg fu yung or singapore mei fun where I bring my own carb-free shirataki noodles to cook in place of their carb loaded rice ones…I actually don’t mind it. I don’t get a carb up day or anything, but on Sundays I still give myself a cheat meal. Since it’s lent, I only really order one small thing (like a blizzard, or a souffle from panera, or a bagel) bc I feel guilty..God’s given me a lot =)
I still keep my training as high of intensity as I can, but naturally I was only repping 205 squats 6 times with good form 2 days ago =( and i otherwise stick to higher reps on the majority of things (I still throw heavy in there to keep my size and strength up though, I see no point in NOT pushing yourself and losing what was gained).
Posted in Training, Nutrition, Other
Thursday, February 26th, 2009
this is such a hard part of dieting =(
I miss carbs, yes, but I miss sugar more!
I am a fan of chewing/spitting out (which sounds icky but its not that bad) & taking a few pecans(like 5 or 6) & dipping them in butter pecan ice cream or vanilla, only if Im out of sugar free candy
any helpful hints?
Posted in Training, Supplements, Nutrition
Wednesday, February 25th, 2009
Hahaha alright everyone, I KNOW it’s not good, I KNOW I should not be doing it, i ALSO HAVE A MAJOR FEATURE PHOTOSHOOT THE DAY AFTER THE SHOW (APRIL 5TH). and I do HIIT cardio, even if it’s a long day. I use hill settings and am at least half the time sweating my butt off…whether its on the elliptical or the stepmill or if I’m running, I always incorporate intervals into my cardio. I just have a lot of energy? lol.
I really just need new diet ideas I guess, or maybe I just needed to eat those borderline bad for me foods to get the temptation out of my system…I mean hey I had a pepperoni roll instead of a piece of pizza…I think my mind is just rebelling against my body! But hearing it from mr. angry again today gave me the extra push I need to not have any lapses : ) thanks, buddy. tough love i see. hahahaa
Posted in Training, Nutrition, Other
Wednesday, February 25th, 2009
I’m less than 6 weeks out from my show and I would think I’m all pumped about following the diet and etc and I simply am finding any avenue OUT of it. I had reduced fat kettle cooked chips last nite, and I made my own granola on SUnday night…I really need some encouragement. I am only 21 and do enough cardio (and am not against doing cardio to make up for the extra food eaten) but I do not want to spend 3 hours on a machine every day. I’m guessing it’s just a little phase I am going through and hope that it goes away like TOMORROW?! help. i dont want my hard earned body to go down the shitter & my prep become ruined…
Posted in Training, Nutrition, Other
Monday, February 23rd, 2009
I do a ton of cardio however this past weekend I did not feel good whatsoever & missed 3 days of lifting & cardio; obviously you can’t really make up lifting but you can make up cardio. im less than 6 weeks out & feel that every day counts. I just started the last phase of my diet (low low carb low low fat) today & think its necessary to do the extra 3 hours. As in go to the gym do 2 hours break lift 2 more hours just to make it even. I have no problem doing it but isn’t that a little obsessive? is it really beneficial?
I knew a trainer who would assign 6 hour long cardio sessions a week; it didn’t matter if it was done all in one day or whenever…
just not sure! input appreciated-
Posted in Training, Nutrition, Other
Sunday, February 22nd, 2009
and what makes it great is that I only have to start dieting 9 weeks out from a show, implement cardio 8 weeks out and drop the fat from my ketogenic diet 6 weeks out. I still get to keep cheat meals! it basically takes my 21 year old metabolism 3-4 weeks to lose "chub" & 6 to cut up! I will hate turning 25 =)
be jealous
Posted in Training, Nutrition, Other
Saturday, February 21st, 2009
well, lol, I just got out of an awful relationship that makes me want to be with someone who actually will appreciate me (and is also tall with dark features tan & a handsome gentleman)!!(…oh not to mention competes -loves to run-rollerblade-do outdoorsy things-SNOWBOARD WICKED[keep up on those dub blacks with me]-takes me shopping~hell just goes shopping with me-funny-loves autos-amazing family-the list goes on!) I love being single too but this relationship was basically me being single the entire time-we NEVER went out and did things (due to his negligence of treating me like the princess I am) & in a year we went out to eat at a nice place maybe twice? we got arby’s on valentines day for my cheat meal & vday dinner.. so yeah blaH blaH I finally was like enough is enough & due to this unbelieveable amount of BULL SHIT I am sure my cortisol level is through the roof (and I am so close to a show & cannot afford that) lol
help cute boys! ha ha ha just playin =P
Posted in Training, Supplements, Nutrition, Other
Saturday, February 21st, 2009
I’ve been doing the atkins(ketogenic) diet to lean down so far & I mean yeah I guess its been *okay* but im 6 weeks out & feel like if I continue I will not come in top shape. its not like I eat tons of butter but I do eat a few more fatty meats (turkey bacon, turkey sausage, pork tenderloin, etc), occasionally fry in canola oil, sometimes snack on pork rinds, once in a while have peanut butter with celery, add a little mexican cheese to a few dishes, if it comes down to it order fast food grilled chicken without the bun (& rarely if they are out of chix ill get burger w/o bun) and I limit my veggies to only fibrous and even then I limit the amounts of those I have, ill have protein bars
with less than 3g of sugar (remaining carbs are all sugar alcohols) lastly I will have sugar free candy such as russell stover’s chocolates or reese’s sugar free. the most carbs ill have in a day are a handful of blueberries (only to avoid passing out) any suggestions? im a type O blood type & this falls in line with the diet I should be eating-meats & veggies avoiding grains & legumes (although I do sometimes snack on dry edamame or almonds). help! 6 weeks for this shit lol. I hate fish too. & last time I ate a chicken breast I puked.
Posted in Training, Supplements, Nutrition, Other
Thursday, February 19th, 2009
2-17
FOOD
protein bar 7:30am
1/2 protein bar 9:30am
edamame 10:35am
1/2 protein bar 11:40am
1/2 protein bar at 2:45pm
small serving pork rinds 4:30pm
4oz ground beef w mushroom sauce 6:50pm
celery & ranch 7:05pm
8 blueberries 7:08pm
1/2 protein bar 8:15pm
kfc with half of the skin-on before bed
*
WORKOUT
OFF DAY lift/cardio
___________________________________________
2-18
FOOD
1/2 protein bar 8:05am
1/4 protein bar 9:55am
little edamame 11:20am
1/4 protein bar 11:30am
2/3 protein bar 1:30pm
inside of lasagna(meat, little cheese + little sauce) 4:20pm
2 lettuce wraps(turkey chicken h.m. dressing) 6:40pm
3 sushi (2 tuna 1 yellowtail) 8:00pm
cup-a-soup packet 9:00
*
WORKOUT
german volume lift(+) legs 6:15am
1 hour cardio 7:00am (750 cal)
1 hour cardio 5:30pm (600 cal)
1/2 hour cardio 6:35pm (165 cal)
lift chest 7:30pm
_____________
6.5 weeks out & this is when I really pick it up & go full force, however since sun my tummy has been upset; yesterday after I had ground beef & today after I ate my lettuce wrap I had to talk myself out of puking (might have been bad dressing today but yesterday idk) I had like 3 of my bf’s little sushi pieces a bit later & one of those noodle soup packets w lemon juice settle my stomach as best I could. any suggestions as to why its been crazy? only thing I’ve seemed to be ok with are (almost)sugar free protein bars(3g or less) & then I just eat anything so I have something in my tummy…
also** I had a cup of coffee tuesday and two caffeine pIlls hours away from each other weds_I am sensitive to caffeine but I didn’t think 2 vivarins would matter_
Posted in Training, Nutrition
Thursday, February 19th, 2009
im sitting on the stationary bike, minute 22 out of a grand total of 120 for the entire day, bored out of my mind. first off im frustrated, bc for some reason doing cardio makes it worse Is typing on a touch screen HTC Touch, which just happens to be the WORST cell phone/pda ever, it took me two minutes just to type that sentence & I’ve had to erase every other word bc its auto messes up or my fingers hit the wrong half centimeter large letter box.UGHHHHHHH! im sick of my Ipod since its ancient and isn’t video compatible & my phone battery dies every hour so YouTube is also out of the question! =( …again having to take 5 min to type another sentence… I used to belong to a gym that had tv’s attached to each piece of cardio equipment and a cardio movie room with huge screen and dark but it was a 45 min drive! I bring homework and textbooks to study but doing that only works on the bikes and its hard to focus. im dying, help! I also hate the weird looks ppl give me when im the only one out of ::counting:: 58 pieces of cardio equipment who is either a) about to pass out from working so hard, or b) doing cardio for more than the 30 min time limit on my facility’s machines.
anyways, so fat sits in my midsection more than any place else ( also my hips and lower back, but not as concentrated). as im leaning down (starting to see separations in quads & capped delts) nothing comes off of my stomach! I am getting impatient bc normally someone is as lean as to see quad separations you can see a little (if not moderate) ab definition. not here! WTF! help! me moody. what makes it worse
Posted in Training
Tuesday, February 3rd, 2009
if you read my last post it talks about the fact that i have no motivation to work out & my schedule is what’s working against me =( school & studying are top priority and considering I am a nutritional biochemistry and metabolism major all my time is spent doing something school related.
this is not my first contest & I have already paid my $100 entry fee. what I am MOST WORRIED about is the fact that I have a photoshoot for a feature in a popular fitness mag the day after (apr 5). I’ve been right on track diet-wise, ketogenic with carb up weds & sun & 1 cheat meal on sun. this has been consistent, but diet without cardio &/or lifting is like, pointless. I really don’t know what to do, is there a miracle 8 week contest prep fix? or 6 week? im not sure where to head, the shoot is very impt to me & if that means starving myself versus going to the gym then sobeit. I HAVE a fair amount of muscle to spare (which after all of this would not take long to gain back in my case) so im basically desperate to look phenom with a super tight schedule for the next 8weeks til my April 4 show. anything at this point would help!
Posted in Training, Nutrition, Other
Monday, February 2nd, 2009
I don’t know what to do! im 8 weeks and 2 days out and I haven’t beento the gym in 2 weeks & haven’t even started cardio yet. I HAVE NO DESIRE TO EITHER! I already sent my entry fee in & am just too busy with school & other educational issues right now. I want to compete but it seems like im burned out & fat. lol. help!
Posted in Training
Wednesday, January 21st, 2009
yeah. i hate it. however, ive been on a honey baked ham kick. I do complete keto-dieting with a limited amount of vegetables per day and a handful of dark chocolate m&m’s for immune system function (I swear by it. I never get sick & I seriously give this trick all the credit)..and the fact that I always seem to need a bit of chocolate before bed. I checked my freezer and found honey baked ham in there! um keto dieters DREAM! I picked off all of the visible fat and wiped off the visible glaze/coating and chomped away…totally a good change from eggs and turkey sausage and all of that. My boyfriend wanted Cici’s pizza today bc we had buy 1 get 1 free…ugh salad bar. =( made me sad. so i got a piece of pepperoni roll up thing and picked the whopping 3 pieces out of it and ate that, and had a piece of hot sauce pizza with chicken…and picked off the teaspoon of cheese and the 1 ounce of chicken and ate that. lol. and left all of the rest! O=)
Posted in Training
Sunday, January 18th, 2009
here’s a comment to me from docdru:
Wow a diet that sucks, sounds very familiar when I read contest blogs. I’m gonna ask you this question cause I know you’ll give it to me straight, you seem like that kinda girl. Why put yourselves through the torture of not eating the things you love, having headaches, and being moody just so you can impress a few judges only to bloat up 10-15lbs a few days later? I’m just totally lost in the sauce. I guess I don’t have the mind frame of 90% of this site, but I’m looking for some logical answers here. Hoping you can help me out. Sorry if this comment has offended you or anyone else out there in the competition world, just trying to make sense of it all.
and my response:
haha yes i am that kind of girl…anyways, i do it because
1) i’m not afraid to get fat in the offseason
2)…by eating whatever the f*ck i want
3) I always keep cheat meals in my diet-even in contest, once a week
4) I will just do more cardio. i study while i sit on the little bicycle, so it’s either i do it at home or do it at the gym
5) I am not as crazy/ocd as most of the women on here. lol.
Im not the cliche figure competitor. I can’t explain why the majority do what they do! I enjoy trying new things, tweaking diets, and lifting just to lift. I dont mind cardio-I’ve run two marathons in the past & like 5K’s. I could go into a show & place last but think I look the best out of every competitor! Its nothing more than a hobby of mine.
Posted in Training, Nutrition, Other
Sunday, January 18th, 2009
just kidding! my birthday weekend comes to a close tn. =( food and fun was short lived dammit ::as i chomp on a peanut butter and jelly:: =) i lifted yesterday but took off cardio fri-sunday & didn’t lift fri + today. nice birthday..it’s once in a lifetime! and i drank. nothing like i was passed out in ten minutes but i enjoyed myself. Back to dieting tomorrow. i’m not going to weigh myself until next sunday bc I am sure this weekend was a setback, but I am sure by next sunday I can lose what i gained plus some more! keep posted-xoxo
 
Posted in Training, Nutrition, Other
Tuesday, January 13th, 2009
Big weight loss hit the scales today-136 [after a double lift + double cardio sesh && before i got home from the gym, had a few sips of regular pop not noticing it was regular until “wow this tastes really good!”-we never usually keep regular! and before i ate my turkey cutlet]. yeah baby whattt! I am completely psyched to be losing so much so fast-the dieting (strictly keto, NO vegetables , low to moderately low fat, low calorie…basically sucks ass) is working wonders like it should. I knew that this season I have to come in as perfect as possible, even though that means being smaller than normal-if the judges at the Natural Ohio want 115, then sobeit I come in at 115. Only 21 more pounds to go! I am trying to slough off as many of those as I can as early as I can, so all I have to do is maintain and condition until I look pristine! I am still lifting heavy thru this incredibly strict dieting phase so I can keep as much muscle as possible after taking the 2 months off and atrophying the proper amount-I don’t want to atrophy any more! I am proud of starting the new year at 145 and already am 9 pounds lighter…woo hoo! I am hoping I will be in contest shape by the beginning of March (or even better, end of February for the ARNOLD & so I can pick me up some sponsors). This contest prep everything will turn out exactly like I wanted my last one to. =)
Posted in Training, Nutrition, Other
Tuesday, January 13th, 2009
I think mine tops the list. I am a chew-and-spit-outter! Obviously not the good for me foods, but if I want a cupcake I’ll have a cupcake (Hostess ones are so yummy) & when I’m done chewing, spit it out. I have done this with all sorts of foods..pizza last nite, a brownie…it’s so weird. But my body thinks I’m eating it however I’m really not-it’s crazy! and it works =) but yes if anyone else had weird eating quirks let me know!
Posted in Training, Nutrition, Other
Sunday, January 11th, 2009
Back into the swing of things…finally! After taking those 2 months off (nov thru jan), it was weird getting back into it again. Now that I have been lifting and dieting for a week, I am ready to add in my cardio starting tomorrow and be on my way. I am 11 weeks out from my first show of this year and I am more than excited!! I need to keep track of my food intake though, so I will on here. And i need to do it consistently. Today I had 3 breakfast sausage links before I lifted legs, and a fiber1 bar after. I got a cheat meal tn since it’s SUNDAY!! i had a piece of pork roast, and 2 biscuits with butter, and some peas & a piece of apple spice cake with a little ice cream! so yummy! off to dieting again now. class starts tomorrow again, ew. But I am seriously cutting my calories -I have this past week and will this upcoming week because I went a hell of a lot overboard on my time off…like WHOAH wtf was I doing! lol. And also because my 21st birthday is this Thursday and I plan on having a little bit of fun this upcoming weekend (going out to eat, drinking Fri + Sat) and I have to make sure I stay completely on track. xoxo
p.s. - after creepin on here…benchmark01 ’s bodyspace to be more specific, I KNOW figure girls are anorexic now. wtf. look at her before & after progress pics on her main page and read the caption *i knew starving myself would pay off* (or something along those lines). are you f*cking serious right now??
Posted in Training, Nutrition, Other
Sunday, January 11th, 2009
Since winter is here, snowsports are the thing to do. I was a snowboard instructor at a local resort & have worked in ski school in the past, and snowboarding is one of my all time favorite activities. Getting to…*can snowboarding be counted as cardio? If so, how much?* It doesn’t really feel like a work out considering when I ride Ohio and there are no mountains, and the hills are like 500 feet long. no joke. lol.
Posted in Training
Thursday, January 8th, 2009
From: “Mike” “******@comcast.net”
To: “Kimberlie” “kimberlie.martin@yahoo.com”
Kim,
Other than Amir, I do not know any in Ohio. If you want….I will be at the April 4th show, and I can bring my camera..I have done many pics for mags in the past, but I will not be able to bring my lighting equipment. We can arrange to do a few pics during the intermission between pre-judging and the night show. Then…we can meet at a local gym on Sunday morning for a couple hours to get more pics.
It is always best to be in contest shape for the photos…ripped abs…etc. Remember…500 people will see you at the show, but 500,000 people in 5 diffferent countries will see your feature article. You need to be in top shape. The pro-tan will help…as long as it is applied correctly and does not become “blotchy” looking…your skin will look darker, and that makes you look leaner. If you want to do pics Sunday morning…that would give you a chance to shower and get some of it off.
Let me know what you want to do.
Mike
——————————————–
————————
A little background-I was scouted at my first & only show I have ever done last April by the emcee-the only one out of almost 200 women. I did not contact him because I was afraid I was a little bit too young and inexperienced and basically did not deserve something like this yet. Almost a year later I feel that I am ready and he is still eager to use me for this, however I am so so so nervous. I have never done a photoshoot, especially one for a large magazine. I’m scared to be honest. I would love it if you guys have some tips, helpful hints, words of encouragement…I don’t want to let him down, people who read mags for inspiration down, and most of all-I don’t want to let MYSELF down. This is the best & at the same time worst opportunity I have ever been given & I want to be able to look back and say “WOW. I could not have done better!” =) And also some stress relievers? I think my face will be green the entire 11 weeks until this…I could puke right now, I can’t imagine how I’ll feel right before it.
Posted in Training, Nutrition, Other
Thursday, January 8th, 2009
WHAT THE **** HAPPENED TO THE 1-PIECE?
I’m salty I spend a slight fortune one a suit that barely gets use and this new rule will be implemented AT MY FIRST SHOW OF 2009 to make room for skinny anorexic girls who should not be considering doing a contest like this ….and take up some of our hard earned stage time. This is just a bullshit way for the promoters to bring in more money. I look better in a 1 piece than a 2 piece anyways bc it compliments my lower body more! I am livid with this…as I’m printing out my entry form right now. Grr. I feel bikini is GREAT for a tanning oil contest like the Hawaiian Tropic, or like a Sports Illustrated, but not the IFBB!
What is going to happen at National shows-are they pulling 1 piece from those too?
Should I just sell my some-odd thousand dollar suit?
Are the judges going to judge figure differently now, with more muscularity positively rewarded-moreso than they have in the past?
i need answers! =)
Posted in Training, Nutrition, Other
Wednesday, January 7th, 2009
So since I was scouted at my show last April, I have been putting it off and putting it off. I had just turned 20 and didn’t think I was ready to do anything like that…provocative or not, I still considered it risque. Now that I will be 21 and the guy still wants to use me, I will follow through with it. However…
5 YEARS AGO MY SENIOR PICTURES TURNED OUT LIKE SHIIII0T && I HAVE NO IDEA HOW IN THE HELL I AM AUTOMATICALLY GOING TO LOOK GOOD IN A NEW SET OF PRINTS. I have a pretty face but i am NOT photogenic whatsoever. I am being totally honest. I am SCARED. which leads me to:
DOES ANYONE FROM THE OHIO AREA KNOW A PHENOMENAL PHOTOGRAPHER?? I HAVE TO SEND IN MY OWN 330+ppi PRINTS TO THE WRITER & I HAVE NO IDEA WHO IS GOOD AROUND HERE. EMAIL OR MESSAGE ME PLEASEEEE!! THANKS SO MUCH. =)
Posted in Training, Nutrition, Other
Wednesday, January 7th, 2009
send you messages curiously asking about a topic you seem to know about & that they are interested in, you tell them what you are knowledgeable about, and then they send you a response bashing/putting up a fight with what you just said? WTF!
First of all, if you want to know about something take the time to look it up yourself. If you are too lazy, ok-fine. Then ask someone who maybe had posted on blogs about the topic at hand that you have questions about, right? Now when you receive a response, if the person has facts/details/explanations, I would take their word for it. I would not, even if I had my doubts, respond back with negative remarks and counter everything said with something totally irrelevant! Maybe I should try it out for myself, or just trust in your fellow health fanatic! I cannot stand when this happens. I am no doctor but if you read previous posts of mine, I do have a broad knowledgebase and am always interested in learning about new things (and hell why not trying them!). I’m not an idiot, not harmful to my body, and completely natural. Have a wonderful day =)
p.s.-i think i will soon be known as the Bodyspace Bitch. it has a nice ring to it, dont you think?
Posted in Training, Nutrition, Other
Wednesday, January 7th, 2009
im horrible at following this SHIT. i dont like lemon water, or syrup, so i seriously just don’t drink any of what im supposed to & instead diet pop. uggh. yesterday i had some swedish fish, a few tortilla chips/salsa, and a little chicken (i lifted again and felt i almost needed to…but there was prob only like 100,200 calories in that). ANYWAYSSSS
LiFTiNG:: I did atrophy, i lost like 7 pounds. and people told me i looked smaller at the gym yesterday!! =) =) alright now remember I am 5′2″ and 140 lbs….and i know i gained fatness (naturally, i didnt diet and lift for 2 months) but to drop 7 lbs i am SO happy. first off, i do not look like i weigh that much (I’m not one of those girls, honestly, that you’re probably thinking “omg she has no right on this site she is a fat cow-i know how girls think!..cuz i am not lol), i am very solidly built…if my camera didn’t eat shit i would post pics but i have none!
My lifting so far has been going like this-
M0N/LEGS
3 x 15 w/ 270 s.s. w. leg press single leg calf raise
1 x 15,10,8 w/ 135 smith squat s.s. w. single leg calf raise weak.lame.weak.lame.weak.lame.etc!
1 x 15,10,6 w/ 110 leg extensions. SHIIIT i am so weak EW!
1 x 10 w/ 55 straight legged deadlifts & like 3 lunges. lol.
TUES/BACK+CHEST
3 x 15,12,10 w/ 45,70,95 supported t-bar back rows
3 x 10? seated lat swings s.s. w. db bent over row
3 x 10? seated rows light weight
light weight lat pulldowns
3 pull ups
2 x 80,100 deadlifts s.s. back hyperextensions
3 x 10,8,4 w/ ?? light weight incline DB chest press
3 x 10? w/ ?? light weight incline DB flyes
1 x 10,2 w/ light weight flat DB chest press & flyes
well as you can see, I am a weakling now. seriously! I am so sore and just don’t have the strength (moreso ENDURANCE) that I did before my break, but it’s a good sore. I missed being sore! sort of. lol. ta-ta for now.
Posted in Training, Nutrition
Tuesday, January 6th, 2009
well lets see. yesterday i probably had a whole heaping 100 calories. grosssss! the recipe for the drink called for 2tbsp maple syrup per 8 oz water but instead of doing that i scratched the syrup and gave myself the power to have, like, a mini-snack. well i had a few tortilla chips with salsa and a little bit of ham and 4 chocolate covered pecans. FOUR. lol how lame. i counted. before i took the nyquil pills to knock me out. i still am lifting on this regiment so i think the teeeny calories won’t kill me ( and plus, all that syrup adds up in sugar! this could put me in ketosis if i keep away from a lot of sugar). day 2. will prob be easier! =) off to eat my lemons!
Posted in Training
Monday, January 5th, 2009
Day 1 of diet. ew. Every morning/evening until next Tuesday I will be drinking 1 quart(4 cups) of water mixed with 1 Tbsp sea salt or laxative herbal tea. From then on during the day I mix:
2 tablespoons lemon or lime juice, preferably fresh-squeezed from organic citrus (about half a lemon or lime)
2 tablespoons genuine Grade B maple syrup (not maple flavored syrup)
a pinch of cayenne pepper or to taste
8 ounces of water (many people recommend purified or filtered water) cold or at room temperature.
Mix all of the ingredients and drink. Burroughs recommends drinking between 6 to 12 glasses daily during the course of the cleanse. No food should be consumed, just drink whenever you are hungry.
I am doing ONLY an 8 or 9 day detox diet instead of the 10-14 days they recommend (one of the health risks is that normal eating may be impaired after the dieting is over and normal food is attempted to be digested again & a g-tube would be needed for the rest of my life. uhm no thanks.) And honestly I’m not sure wtf maple syrup has to do with this diet..sugary much? I can see the cayenne pepper increasing thermic effect of food (Metabolic Rate) but I think I will be okay laying off the syrup. PLus, I don’t like the taste of it. Oh well, let’s see how this works.
EDIT::well day one is almost over! and so far so good. I am a sucky diet follower and didn’t have lemons at home so I am still going on nothing to eat _and even worse, drink! but im actually on my way home from the store now with the yellow monsters. I have to say I will be using HOODIA to aid in suppressing my hunger. I will also be working out within reason -(LiFTiNG LiGHTLY & !NO! CARDiO)
Posted in Training, Nutrition
Friday, January 2nd, 2009
Hi everyone! missed writing in this thing. Here’s the scoop so far:
I took 2 months off of everything. I needed to atrophy as much as possible. There is no way I can go into a state figure show looking like I can kick the female bodybuilders’ asses. I have lifted, most of the time, heavy. I enjoyed being able to keep up with the guys in the gym (well, the smaller ones. but you get my drift). In figure, the girls that are my height (around 5′2″) weigh 100, 110 pounds. I know I put on some hefty fatty fat fat, but I am totally fine with that (not like I can’t lose it).
I hate how these shows are judged. It makes me mad that I totally have to change my physique to conform to judges standards of what they think is appropriately proportioned. I loved my body in the fall when I mock dieted-I looked GREAT. in my opinion. But everyone was telling me I was just too big for figure. =(
Lifting will be as follows for my first of 3 month prep for my first 2009 show in April:
Day 1 = Heavy side shoulders, light front/rear shoulders, light biceps, calves, abs Day 2 = Limited back-pull ups(wide), seated rows, bent over rows; lower back, light triceps Day 3 = keeping same leg/butt workout, and for chest: only heavy pullovers, light incline bench (every other week), and light incline flyes
This keeps my lifting to 3 days a week-there is no possible way I can gain size doing this if I stick to moderate reps. I am also going to stick to doing sculpting exercises (esp. for my arms). This is a total change for me…I am not looking forward to it. Cardio will be 1 hour first month, 2 hours 2nd month, 3 hours 3rd month for the 1st 3 weeks (or equivalent to 500, 1000, 1500 calories burned accordingly).
Diet-wise, I am cutting my calories a lot more than I have in the past, I wanted to do a longer prep but due to other things just couldn’t. I am trying to get as small as possible for this contest-the top 5 in my class at this show last year were all under 110 (and I was the biggest in my class out of 15 girls). I know at national and pro shows judges look for different things, and if someone tells me to add some size for an upcoming contest that is NO PROBLEM for me. Give me 2 weeks and I can gain muscle. So for now, I am basically going to give them that anorexic/sick/muscles-barely-there-but-enough-to-win look that they want. I am cutting 35 pounds in 3 months…should be tough, but I know I can handle it. I am hoping to come in at 115. Too bad my 21st birthday is in 2 weeks!! And I am not giving myself cheat meals, I am strictly sticking to egg whites, broccoli, chicken, and ham with fat cut off. If I miss a meal, oh well. I want to catabolize this size. This is a huge, huge goal of mine. I know I can lose 8 pounds in a month keeping fat in my diet (strictly keto)…so I’m not worried.
Here’s the breakdown:
Week 1: I am detoxing. Sunday thru Saturday of nothing but liquids. No lifting or cardio. This should regulate my pH, hydrate my body, and cleanse my insides. I have heard wonders about this. (I am not, however, drinking nasty mixtures of only God knows what. lol.)
Weeks 2-4: Back to lifting on my 3 day split. Cardio begins. DAiLY iNTAKE: up to 24oz. chicken breats & up to 6 cups of broccoli. ; 800 calories per day, 142g protein, 35g carbs, 5.8g fat(1.3g sat.). Easy enough. As for now, this is what I will do for 12 weeks. Haven’t decided on carb-up yet, no carb up until first month is over since ketosis takes 3 weeks to come into full swing (going to monitor what effect the fast has on speed of ketosis)..yay acetone breath!! not. ew. This should have me losing exactly 9.2 pounds for the 3 weeks being on it.
Weeks 5-8: Possibly change the lifting up, cardio is upped to 2 hours. If diet stays, 13.2 pounds will be lost this month.
Weeks 9-11: Total of 12.9 pounds lost for these 3 weeks if diet still working, cardio upped to 3 hours.
I have never done such a low calorie diet before, but if I have to then sobeit. Keep you posted*
Posted in Training, Nutrition
Friday, November 21st, 2008
I am not doing the Northern Kentucky Beverly show in mid-March (I was going to do FITNESS in the snow) but I have decided against the fitness for right now. I don’t really have the time or money for that aspect of things-suits are SO expensive and we all know how the economy is. But on a lighter note, that gives me another week (until Dec 4th) to kind of f around with diet and not do cardio…that way I’m 16 weeks from my first show in 09 for figure. =) yay donuts! haha just kidding…but seriously. =)
Posted in Training
Thursday, November 20th, 2008
Alright, so I have been on this diet only a short while (started Monday) and feel like I can tweak it for my personal use. HERE is the link to it. This is a diet written by a man (presumably) for a man. However I know how my body responds, so I am doing the following versus what he has:
It is split up into 4 four week sections:
1st 4 weeks
1.5g carb per pound of body weight
1.5g protein per body weight
fats as low as possible
2nd 4 weeks
1.5g protein per pound of lean body mass (LBM)
1.0g fat per pound of LBM
.5g carb per pound of LBM
3rd 4 weeks
1.5 grams of protein per pound of total body weight (TBW)
1.0 grams of carbohydrates per pound of TBW
0.5 grams of fat per pound of TBW
4th 4 weeks
Protein = 1.5 gram per pound of lean body mass (LBM)
Carbohydrates = 1.0 grams per pound of LBM
Fat = 0 grams… naturally occurring onlyI am going to split my days up like this, and since he gives nothing about a cheat meal this is how I will work all of it– as I had said previously, my calories are around 15-1600 per day. In the first four weeks I am allowing myself 2 cheat meals on Weds and Sat or Thurs & Sun(the one mid-week will not consist of fast food, rather bread some chips fruit & a few cookies…along those lines) followed by a 0 carb low calorie low fat day(which from previous dieting, I hate…however for women, is usually a huge help to our cutting down). My cheat doesn’t take me over my allotted calories per day because I am careful to monitor those during the course of it. The second four weeks, I am only allowing myself a cheat meal once a week on the weekends. The third four weeks I am going to see how I look and monitor my cheats from there-I might give myself 2 in those 2 weeks (so every other week) instead of 4 but that is played on by the mirror and how I look. I also must tweak the last 4 weeks in this program-I will have to cut the carbs down to (probably) 50g per every other day, 25g every other day. For the last 2 weeks I will carb deplete if I still need to lose a lot, and then carb up week of the show. So that’s the game plan for now. =) It is still very early for me so I am trying to get used to eating so many egg whites (yuck! i don’t like fish at all :o( so it’s really hard for me to eat it) and keeping those protein grams so high!! XoXo
ps-I can’t post pics because I don’t have money for a camera =( personal training makes me POOR! =( =(
so that’s why. it’s not because I don’t want to! I broke 2 in 2 years snowboarding because the ones I had are sensitive to the cold and yeah. oh well. and my phone quality sucks (don’t ever by a HTC Touch it is horrible in so many ways)
ps-I can’t post pics because I don’t have money for a camera =( personal training makes me POOR! =( =( so that’s why. it’s not because I don’t want to! I broke 2 in 2 years snowboarding because the ones I had are sensitive to the cold and yeah. oh well. and my phone quality sucks (don’t ever by a HTC Touch it is horrible in so many ways)
Posted in Training, Nutrition, Other
Wednesday, November 19th, 2008
Well one word for this type of lifting = HARD. I am going to write an article on it for BBing.com and wanted to experience it first hand. It is also in the Deadline Diet program that I am doing for cutting down as well, so I thought I may as well try it out and see what the fuss is about. The idea behind it is this: 10 sets of 10 reps at 60% of your 1RM with short consistent timed rest, one body part per day with one major exercise. Doing the math for legs/squats, I did 155 for nine sets, and the first set I did 145 (just because I realized I did the math wrong). It was absolutely brutal! I rested 30 seconds in between the first five sets, and 45 seconds between the last 5 sets. And after that I laid on a bench to re-group. I’m doubting I went down to a full squat on all of those because they were so hard, but they weren’t anything that I couldn’t consider a squat.
Let me know if you have ever done this type of training before and what you thought of it: I would love to hear it and use it for my article (so leave contact info as well!) I have also noticed a dramatic decrease of weight…in the past 6 days I dropped down from 146.8(Thurs) to 141.4(Weds-today) - I just started my 16 week prep diet MONDAY with a 1.5 pound deficit planned per week (I am AROUND 1.5 gram of carb & protein per pound of body weight and very low fat) which has me eating around 1500 to 1600 calories per day. I also haven’t incorporated cardio in this as well. SO strange. I am still strong-I used the back row nautilus machine and maxxed out for 4 reps so that makes no sense-input? I am assuming it is water weight…
Posted in Training
Tuesday, November 18th, 2008
I received an email from a fellow figure-slut hater on here and it made me laugh. So here is my ode to sluts, part deux. Entitled: How to Sabatoge a Show and Give Yourself "ONE UPS TO ALL THOSE HATERS". =) enjoy.
At my next show, I am going to make an attempt to wreak havoc backstage. How, you say?
1) You know the granola snacking? It will soon be sodium+splenda+granola snacking for you. Uh-oh.
2) Cut strings of posing suits, slyly, while the girls first enter the bathrooms and fix their makeup. Nobody likes using a back-up!
3) Oh no…the bikini bite got accidentally sprayed with pam & tanning oil and no longer sticks?
4) For the poor girls like myself who aren’t rich enough to get fake tits and have to use inserts, their tricks will now be in the side pocket of my gym bag.
5) Pump up areas are normally not large, so one accidental "roll" of the dumbbell could mean slippage in those heels.
6) Or if you’re not worried about being attacked by evil satanic carb deprived women, you could just -oops-oh-my-god-i-am-SO-sorry!- drop one on an unsuspecting foot.
7) That dumb bitch got offered to do an interview in 5 min. by the camera-man and I didn’t. Time to go throw on some lipstick and work iTTT right in front of him (and complementing him on ____ helps too ;)
8) Keep your friends close, but enemies closer-be as fake as possible as long as possible. They’ll let you use some of their "super secret whatever the **** it is that they keep hidden"
Posted in Training
Tuesday, November 18th, 2008
I have to plug this program-it is out of this world! I came upon it in a Diet class for school-it was required for a project. At thirteen dollars my cheap ass was so mad, until I used it once..and it was love at first sight! The web address is:
http://nutritioncalc3.mcgraw-hill.com/ncplus3/database
A screen capture of the site is down below so you can see for yourself. There is a fairly large database of foods on there that you can pick from that you ate, and input the amount you ate (all of the units, from tsp to cup to gram, liquid ounce, etc. are on there) and all of the nutrition data is available for you. I put all of my meals on there when I am dieting, and it is a quick easy way to measure cals, cals from each of the groups, including all your vitamins, minerals, sat/poly/mono/trans fats; everything you could imagine! If you are as unorganized as I am, it is a novel idea. Let me know if you use things like this to monitor your diet closely, or if you just wing it. Also if you have heard of this program before or if is completely new to you! XOXO
**editors note: I changed the address to the CORRECT one. there is a ‘3′ after the/ ncplus/
Posted in Training, Nutrition, Other
Monday, November 17th, 2008
Cheers to another 16 week prep…day 1-dun dun dunnnnn// Yuck. I always notice that when it’s back to dieting I never seem to have an appetite. One would think I’d be starving, but I think it takes a little getting used to. Oh yams how I love thee, and chicken you are so beautiful to me. GAG.
Anyways, first topic of discussion: OFF SEASON. What are your thoughts on off-seasons? Do you eat like a mad man, whatever you want? or do you diet just as you would in-season adding certain things? I’m sorry, but I have seen too many of those figure girls who look like they are ready to compete any time of the year…is that honestly healthy for you? It’s like they are constantly depleted and nutrient deprived. I don’t know about you but I like taking some time off to enjoy things, let my body recouperate, EAT, and relax. Normally I take one month off of working out a year, and along with that the freedom to eat what I like when I like. It’s not as crazy as it sounds, but when I want Dairy Queen or some fast food the option is always there, or if I want to eat a ton of peanut butter and jelly I’ll go for it-I’ll usually get sick of it the day after anyways. I’ve read tons of different people’s opinions on off-seasons, what they SHOULD consist of, what is horrible in them, etc. and I would love to hear what you guys have to say. I think it’s all personal preference- you need to rebuild your muscles and it is how you gain afterall. I, myself, have never had trouble with losing muscle because being naturally “big boned” (seriously, look up how to see what your bone structure is) I have always had huge traps & calves. I weigh almost 150lb(at 5′2″) right now after almost a month off and do not look fat in the slightest-I am solid, without a doubt-the pics on my page of my hamstring and calf were just taken. With that being said, I think I can allow myself a little time to chill out! Not so much you bodybuilders, but figure/fitness…however all input welcome-would love to hear it!
Second topic–dieting (not like this whole site isin’t dedicated to this, but oh well its MY blog. =) I am going to try this deadline diet- http://www.bodybuilding.com/fun/jeff4.htm - looks interesting. My body is very responsive to ketogenic diets, however this still incorporates carbs and very low fat. It is a 16 week diet and for me, 16 weeks from today leads me to my very first show of the 2009 season. I am hoping that in 8 weeks if it does not work I can go back to my ketodiet and nothing would be put in a negative position. He lists a ton of food that you can sub in on the diet, so I am going to switch - 1 major protein source a week such as chicken, steak, tilapia, lean ground beef, etc. along with my complex carb and always keeping egg whites in. I don’t like veggies that much, but will incorporate broccoli, cucumber, and spinach in since I do enjoy those 3. I had a sweet potato & some chicken this morning, but day 1 isn’t going how I had planned-can’t get back into the gym to hit the weights (first day in almost a month) and I have hardly any appetite. So much for meeting my protein and carb gram quota…but hey, it’s day 1. Just gotta get back into the swing of things. =) XOXO
Posted in Training
Saturday, November 15th, 2008
All right folks, whats the deal with all the slutacious women oh no wait excuse me "models" on here in itsy bitsy bikinis thongs bras etc…it makes all the rest of us figure competitors look like total tramps! (as if the shoes arent already bad enough!) there is a difference between showing skin in certain pics to show off some progress in odd places in a few pics but i mean hell just go naked for those few* but does everyone need the million in front of the ocean half bikini bottom untied sashe or the even classier digi cam at home bra and boyshort with g-string sticking half way up your butt. ??? Maybe im too self assured or maybe im not self assured enough. Im definitely not shy, very comfortable with my body, love showing off…i just dont get it. poop.
Moving along, the anorexic figure competitor (or so they very closely resemble)-a few helpful hints to make your lives more enjoyable:
1) if you begin to eat again you look like an oompa loompa,(yes from personal experience so don’t think i have no idea what im talking about) •every girl has their omg i need to get superskinny phase but some just never grow out of it…or marry a rich guy who will peace out if you get fat…so youre screwed
2) your heart will fail. and you will die. ok maybe not right away but it will come in due time
3) my almost 60 and 100 lb mom (adoptive of course lol) could do denise austin dvds with some ten pound dumbells throw in some frog jumps break a sweat and go for a 3mi walk around the neighborhood and call herself highly trained & notes she works out so hard and diets like a fiend. but my mom always looks like that, stays that size.._
4) watch your back in the venue parking lot
so wheres the muscle at ladies? <<reference to a personal fav of mine lisa perspn>>
the end….for now
Posted in Training, Nutrition, Other
Friday, November 14th, 2008
and i almost forgot! I am going to be competing fitness this spring as well! as long as I can get back all of that flexibility lost after years of not tumbling and stretching..hopefully it’s not lost forever! eek. I’ll see what I can do within the next few weeks and try to get a few pics up. xoxo
Posted in Training
Friday, November 14th, 2008
Well a lot has been going on for me, both school wise & career wise, which hasn’t given me the time or FOCUS that I had needed in the fall to do any sort of show. I start a 16 week cut down on Monday, of which I plan to keep everyone posted to a T. Let’s see; I weigh in about almost a buck & a half, and even though I do have a little bit of yummy in my tummy I can still see some separation of my quads (probably due to the light-moderate intensity step aerobics I’ve been doing 2-3x a week for 45 min). I am very pleased! I also have taken 3 weeks off of lifting, cardio (not including the step…I get credit for it at school so hey) & dieting alltogether to “test the waters” and see what happens to my body-do my muscles atrophy? do I get skinny? do I get fat? I am very pleased to say that nothing dramatic happened at all, thank God. Before I did that I tried a 4 week “test” diet, which was strictly ketogenic with a carb up day every 5th or 6th; I was eating a lot of bacon, beef, eggs, butter, sausage…wow let me tell you I am so sick of breakfast food! However I was 147 before and 137 after, so definitely very pleased with the results. Naturally I gained back the 10 pounds from crap eating, but it is not that noticeable in fat-assuming some to most of it is my glycogen being refilled and water. Anyways…
I am now a writer for Bodybuilding.com! I am so thrilled at being given this opportunity. I will be publishing starting February, thanks to the awesome editor-in-chief Kris. I hope I get a strong following and I do well with this endeavor.
I am ALSO personal training at Bally. And I hate it. I don’t make any money, clients are hard to come by…I need marketing 101 for PT clientel. ADVICE NEEDED. haha. ew. other than that, I finally declared my minor in sports and exercise science and my major as biochemistry. woo hoo! not. peace out.
Posted in Training
Tuesday, July 29th, 2008
Monday - Legs, abs, cardio
Tuesday - calves, chest & biceps
incline bench [last 20, 30, 35/30, 20/10]
3×15 @ __, __, __
2×15 [close grip] @ __, __
1×8 @ __
flat bench flyes[last 15, 18.5, 20.5]
3×15 @ __, __, __ db’s
cable crossovers[last 30e.s.]
3×15 @ __, __, __e.s.
dumbell pullovers[last 55, 60]
2×10 @ __, __
barbell curls
4×12 @ ____
rope cable hammer curls[last 30 l&r alt.]
4×15 @ __l&r alt.
calf presses on leg press[last 270]
5×20 @ ___
cardio*[last 3.1 mi walk]
-_________
DiET*
2:00 - egg beaters(3) egg(1), steak, cheese
6:00 - protein shake w/ 1/2 c milk & peanut butter
Posted in Training
Sunday, July 27th, 2008
Sunday - Make-up Day
roman chairs
3×2min
chin-ups
5×15
one-armed pullups
8 down to 1 each arm
goodmornings
4×15 @ **, **, **, **
deadlift(straight legged)
4×12 @ **, **, **, **
hyperextension/weighted ball-ups
[1×20 up-down @ **, 1×20 left @ **, 1×20 right @ **/1×20 plate ball lifts @ **]x3
flat & rounded lower ab crunch
2×20 each [with ankle weights]
2×20 each [w/o weights]
cardio*
- **
DiET
11:45am - 3white 1yolk omlette w/ 2oz lean steak
1:45 - **
3:30 - **
5:30 - **
7:30 - **
9:30 - **
Posted in Training
Saturday, July 26th, 2008
carb-up day YAYYYYYYY!! i keep these very low in fat, but since i go a strict 6 days without them i still implement a little bit of sugar (thru rice krispie treats, some cereal, and fruit juice). I always start at 12am on Fri so I usually get all my cravings out of the way early-like I had a piece of chicken and 1/3 grapefruit and an hour and a half later i had some frozen flatbread pizza, 2 english muffins, 2 bowls of reese’s puffs and some chips/salsa. This morning i woke up at 10:30 and simply had a rice krispie treat and 20 min later a protein shake, bc I don’t crave that sugar anymore and am not hungry much at all. Later thru the day with my meals i’ll stick to protein shakes (i normally do not drink these because they tend to bloat me and give me NAAASSTY farts :o) bc they fill me up more than chicken which means less of the carbs. I’ll give myself a cheat meal tn still very low in fat (think-wheat pasta!) and im back on at 12am. Since I’m now on a routine where I am OFF on Sundays I switched my carb up day to Saturdays-I feel like I am still making progress this way but if I eat like shit and don’t work out, that is like a double negative!
I’ll post progress pics every FRiDAY…so keep your eyes peeled! =]
Posted in Training
Friday, July 25th, 2008
Friday - Shoulders, Triceps, & calves
standing shoulder presses
4×12 @ 25, 30, 34, 37
one arm shoulder presses
3×12 @ 20, 25, 30
upright rows superset w/ front raise
3×12 @ EZbar
rear delt flyes supersetted w/ front raises
3×15 @ 20, 25, 30
front db raise
3×15 @ 12.5
standing laterals
3×15 @ 15, 18, 15
tricep pushdown(nautilus)
4×15 @ 50, 65, 75, 90
skullcrushers
4×12 @ 5, 10, 15, 20 + tummy raises
calf-ups on smith bar
5×20l/r @ 90
cardio*
- 15 min stationary bike
DiET
11:00am - 1c eggbeaters, 1/4 grapefruit
3:00 - some of a protein banana thing from starbucks but it was GROSSSS
feeelin great so far…impressive weight loss since monday, hope it keeps dropping :o) still a fat kid but hopefully not for long! i wanna be prepped out with 2 weeks to spare so I can have a little “wiggle room” according to jello lol~!
Posted in Training
Thursday, July 24th, 2008
Thursday - Back & abs
roman chairs
3×2minutes
reverse pullups
5×10
bent over long bar rows
5×12 @ 25, 35, 50, 60, 75
t-bar rows(underhand grip)
3×10 @ 25, 50, 75
rows on nautilus
3×12[palms together] @ 50, 60, 65
3×12[overhand] @ 50, 60, 65
high incline db row
3×15 @ 20, 25, 30
lat db swings
3×12 @ 30, 35, 40
lat pulldowns
3×10[narow grip] @50, 70, 80
3×10[wide grip] @ 85, 100, 115, 40
3×10[behind the neck] @ 55, 70, 100, 55
cardio*
- **
DiET
10:30 - 4egg beater 1 egg omlette with some FF cheese, regular cheese, some ground turkey and turkey bacon
12:30 - 4oz chicken w/ light soy sauce, 1/3 grapefruit
4:30 - 4oz chicken, hummus, 1/4 grapefruit
6:30 - **
8:30 - **
I don’t like this grapefruit idea with every meal…it just seems like its WAYYY too much sugar. I’m stopping that and subbing in broccoli or cucumbers if I’m starving, however if I get a sugar craving (which goes away if you religiously take fish oil pills…but I don’t take any supplements after a few too many bad nauseating experiences with various ones) I’ll have some grapefruit. Happy dieting! =)
Posted in Training
Wednesday, July 23rd, 2008
Wednesday - 0FF!*
cardio*
- 3.1mi walk
DiET
10:00am - 1/4c of treat below
3:30pm - 4oz steak, broccoli, 1/3 grapefruit
5:00pm - 4oz steak, broccoli, 1/3 grapefruit
7:00pm - 4oz steak, cucumbers, 1/3 grapefruit
9:00pm - egg beaters
On Wednesdays[in addition to Sundays] I give myself the option to eat with all 6 of my meals 1/4c of brown rice, or one small “treat” early in the morning before cardio. Today I chose a treat, which was a few tiny bitefuls of chocolate pudding pie (which was probably the equivalent to 1/4 or so cups). When I start getting farther along in my prep I obviously go towards the rice, because my energy levels are much lower then they are right now.
Posted in Training
Tuesday, July 22nd, 2008
Tuesday - calves, chest & biceps
incline bench
3×15 @ 20, 30, 35
2×15 [close grip] @ 30, 20
1×8 @ 10
flat bench flyes
3×15 @ 15, 18.5, 20.5 db’s
cable crossovers
3×15 @ 30e.s.
dumbell pullovers
2×10 @ 55, 60
barbell curls
1×12 @ 6ft bar
1×10 @ 6ft bar + 1×4 @ EZcurl
1×10 @ 6ft bar + 1×2 @ EZcurl
1×12 @ EZcurl
rope cable hammer curls
4×12 @ 30l&r alt.
calf presses on leg press
5×20 @ 270
cardio*
- 3.1mi walk
DiET
2:00pm - 4oz chicken, broccoli, 1/2 grapefruit
4:00pm - egg beaters, broccoli, 1/2 grapefruit
5:45pm - 4oz chicken, broccoli, 1/2 grapefruit
8:00pm - egg beaters, 1/2 grapefruit
10:00pm - egg beaters, 1/4 grapefruit
Here’s some pics from my last show in April*!
  
Posted in Training
Monday, July 21st, 2008
Monday - legs, cardio
hack squat
3×15 @ 160, 230, 250
1×12 @ 270
leg press
1×12 @ 360
1×10 @ 450
1×5 @ 540
1×12 @ 180
hamstring curl(prone)
2×12 @ 80, 90
1×8 @ 100
1×6 @ 110
1×12 @ 40
quad extension
3×12 @ 60, 70, 80
1×12 @ 30
lunges
3×10, 8, 6[each leg alt.] @ 30db’s
cardio
* 2 mi run
DiET
2:00 - 3oz chicken, 1/4 grapefruit
4:30 - 4oz chicken, 1/4 grapefruit
6:30 - 4oz chicken, 1/4 grapefruit, 1/5 c brown rice
9:00 - 3oz chicken, 1/2 grapefruit
11:00 - 2 1/2 c fat free chicken broth, 1c cucumbers w/ FF sour cream
carb total- 9g low gi carbs (1tbsp sour cream & brown rice)
I’ve heard raves about the “grapefruit diet”-a few show winners told me themselves that the only foods they ate during an entire prep was chicken, brown rice, grapefruit, and green veggies(obviously not peas or green beans however). So I’m tryin it! They ate half a grapefruit for each meal, but I’m cutting it down since I’m not a guy.
This is a ten week prep; I’ll stick to very low carb since the last prep I did I incorporated too many (I used high/low days) and on carb up days didn’t stick to what my body could handle — instead of brown rice or oats I ate bread, potato, etc..which works for some people, but unfortunately not me =(
Notice how late my first meal was - I’m trying to get my sleep schedule back in order because I mean hey I’m a college girl on summer break! In a week it will be moved back about 4 to 5 hours, but I insist on doing cardio before I eat. If it doesn’t happen what am I gonna do about it, but it’s one of those things that will get adjusted as soon as I get used to prep in a few days.
I weighed in yesterday at 143 - the most I have ever tipped the scales at! However I don’t look or feel that big which is extremely weird…I took a week off lifting(5 days to be precise) and ate like a little piggy for a week, so I’m assuming all that sodium –> mad water retention. I’ll keep weighing myself during the week and I’ll post what photos I have so far so I can monitor my progress as well.
  
Posted in Training
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