yettamae’s BodyBlog

I lost about 4 pounds. I started at 123-124ish last week now I am 119-120ish. The diet is going well, but not the training. This week and next week are going to be hell for me. The manager at my job quit, so I was stuck working two 12 hour shifts, plus I had to be out of town for graduate school auditions yesterday and just getting back today.I will be able to do something tommorrow and the next,but for the rest of the week I have opera rehearsals for my upcoming show next weekend. My nutritionist/trainer told me not to fret and just stick to the diet and try and stay as active as possible. I hope this will turn out well for this show. My plan was to start cutting at about 10 pounds above my previous contest weight, so I can try and get tighter. Last year I started at 130 pounds and that is pretty overweight going in at 12 weeks out. Is losing 12 pounds should be achieveable by May 12th under my circumstances? I sure hope, so. I have a planned photoshoot after the show, too. The Lord makes a way somehow and if it is meant to be it will be meant to be. Hopefully I will be able to achieve my goals with going in leaner this year.

As for supplements I am using a natural fatburner stack for 4 weeks (L-arginine, l-ornithine, l-cartinine and green tea, then I am going to switch to a stimulant stack, which I haven’t decided on yet (Lipo-6, Lipo-6X or Hydroxycut Hardcore). I used Lipo-6 and loved it, but the only quom I had was no energy and it didn’t curb my appetite. There is new Lipo-6X that came out, which claims that is stronger than the first one. Has anyone tried it? I hear alot of good things about Hydroxycut Hardcore. Alot of people say it really helps you to get cut up, gives you a ton of energy, and really helps curb your appetite. An ECA stack is out because ephedra is a banned substance with my federation. Any thoughts on the best fat burner for cutting? As for other supplements: Whey protein, Multi vitamin, BCAA’s, Gluclosamine, Flax oil, Calcium ( 4 weeks out), and Potassium ( 1 week out ).

My precontest diet outline:

 

 

Meal 1 5 egg whites and 1 yolk, 1/2 cup oatmeal 

Meal 2 Whey, 1/2 cantalope 

Meal 3 4 oz Tilipa, 1 cup of broccoli, 1 cup of green beans, 2 cups of salad, 1 orange

Meal 4 Whey, 1/2 cantalope 

Pre workout 3 rice cakes or banana, scoop of whey or meal- 2.5 oz chicken and ¾ cup yam 

Post workout 3 rice cakes or banana, scoop of whey or meal- 2.5 oz chicken and ¾ cup yam 

Meal 7 3 oz Salmon, 1 cup of broccoli, 1 cup of green beans, 2 cups of salad, small salad

Workouts
Weight training 3 times a week
These workouts are slightly lower volume than what you are doing now. I’m going for quality over quantity. I think it will be challenging. There is a chance of slight muscle growth in your upper body, but it’s not all that likely because you will be eating a calorie deficit.

Leg day
3 sets each, about 15 reps
Rest 1 minute between sets
Barbell Squats (1 set wide stance, 1 set regular stance, 1 set narrow stance)
Barbell Straight leg deadlifts
Leg press
Walking lunges
Standing calf raises

Back and chest
3 sets each, 10-12 reps
Rest 1 minute between sets
Wide grip pull ups
Bench press
Bent over barbell rows
Incline dumbbell press
Wide grip lat pull downs
Dumbbell pull overs

Arms and shoulders
3 sets of 10-12 reps each
Rest one minute between sets
Overhead dumbbell press
Barbell bicep curls
Behind the neck barbell press
Skull crushers
Hammer curls
See saw press

Cardio:
After weights do 30 minutes of cardio on the machine of your choice. It really doesn’t matter which one. If available, you can do 10 minutes on one, switch to another for 10 minutes, then switch to another for 10 minutes.

On 3 non weight training days do 45 minutes of cardio. This can be any activity you like, inside or outside, as long as you maintain a steady pace to keep your heart rate up.

Take one full rest day per week.

Supplements:
You can continue what you are using. Just make sure to calculate in those with calories, such as flax oil and cla.

Abs twice a week
Do one set each with little to no rest in between sets:
crunches
reverse crunches
twisting crunches
leg raises

This is my plan attack for my upcoming figure show May the 12th. Any help or advice would be appreciated!

This is my current workout:

( I doing chest in back opposed to Chest, shoulders, and triceps is that my shoulders was starting to get tired after doing chest lately and with Back & biceps my biceps were usually so fried by the end of my back workout I could never get through 1 or 2 biceps exercises without them just completely giving out on me through a set. I am stronger than before, so maybe I might switch back to it and see how I work this time around.)

I rest about 30 secs to 1 min in between sets.

Chest & Back

Bench Press 4 x 12

Dumbell Flies 3 x 12 ( I really didn’t care for the chest fly machine at Gold’s I felt that it really pulled my anterior delt last time. Perhaps I am too short?)

Dumbell Incline Press 3 x 12

Assisted Chin Ups 4 x 12

Low Back Seated Row 3 x 12

Lat Pull Downs 4 x 12

Low Back Extensions with a plate 3 x 12

Cardio 30 mins

Legs

Leg Press 4 x 20

Stationary Lunges 3 x 20

Sumo Deadlift 3 x 15 - 20

Leg Extension Iso 3 x 20

Leg Curl Iso 3 x 20

Calves ( I do calves only once a week because they are pretty welldeveloped)

Abs

Ball Crunches 3 x 20

Medicine Ball Twists 3 x 20

Roman Chairs 3 x 20

Cardio 30 mins

Arms

Barbell Shoulder Press 4 x 12

Front Lateral 3 x 12

Side Lateral 3 x 12

Rear Lateral 3 x 12 or Rear Delt Clean and Press with Dumbell (Every other workout-my rear delts are pretty developed)

(I don’t do any trap work because my traps are very developed for a female. I have to get wider shoulders, so my shoulders can catch up with my traps!)

Bicep Barbell Easy Bar Curl 3 x 12

Bicep Hammer Curl 3 x 12

Bicep Concentration Curl 3 x 12

Tricep Skull Crusher or Lying overhead extension 3 x 12

Tricep Close Grip E-Z Bar Curl or Tricep Pushdown 3 x 12

Tricep Assisted Dips 3 x 12

Cardio 30mins

Legs (workout geard towards my derriere!)

Barbell Squats 4 x 20

Forward or Backward Lunges 3 x 20

Dumbell Stifflegged Deadlift 3 x 15

Leg Extension 3 x 20

Leg Curl Lying or Seated 3 x 20

Step-Ups 3 x 20 per leg

Abs

Ball Crunches 3 x 20

Medicine Ball Twists 3 x 20

Roman Chairs 3 x 20

Cardio 30 mins

This is the workout I was going to do for pre contest

On my off days do cardio on for 60 mins on my weight training days do cardio do 45 mins after I lift, then tack on 15 mins of sauna.

Chest & Back

Bench Press 3 x 20

Dumbell Flies 3 x 20

Dumbell Incline Press 3 x 20

Assisted Chin Ups 3 x 20

Low Back Seated Row or Single Arm 3 x 20

Lat Pull Downs 3 x 20

High Rear Pull downs 3 x 20

Low Back Extensions 3 x 20

(I may add some Bent Over Handed or Under Barbell Row, T-Bar Rows, Single Dumbell Row and Overhead Pullovers for some variety)

Cardio 45 mins

Sauna 15 mins

Legs

Leg Press 4 x 20

Stationary Lunges 3 x 20

Sumo Deadlift 3 x 20

Leg Extension Iso 3 x 20

Leg Curl Iso 3 x 20

Calves 3 x 20 (About 4-5 weeks out I’ll add calf work)

Abs

Ball Crunches 3 x 20

Medicine Ball Twists 3 x 20

Roman Chairs 3 x 20

Cardio 45 mins

Sauna 15 mins

Arms

Barbell Shoulder Press 4 x 20

Front Lateral 3 x 20

Side Lateral 3 x 20

Rear Lateral or Rear Clean and Press with Dumbell 3 x 20

Bicep Barbell Easy Bar Curl 3 x 20

Bicep Hammer Curl 3 x 20

Bicep Concentration Curl 3 x 20

Tricep Skull Crusher or Lying overhead extension 3 x 20

Tricep Close Grip E-Z Bar Curl or Tricep Pushdown 3 x 20

Kickbacks 3 x 20

Cardio 45 mins

Sauna 15 mins

Legs

Barbell Squats 4 x 20

Forward or Backward Lunges 3 x 20

Dumbell Stifflegged Deadlift 3 x 20

Leg Extension 3 x 20

Leg Curl Lying or Seated 3 x 20

Adductor Machine 3 x 20-25

Abductor Machine 3 x 20-35

Step-Ups 3 x 20 per leg

(I may add 5 mins of cardio on the stepper within the leg workout to help burn fat in my thighs)

Abs

Ball Crunches 3 x 20

Medicine Ball Twists 3 x 20

Roman Chairs 3 x 20

Or

Hi 5’s on the Ball and/or Ball Pikes for variety

Cardio 45 mins

Sauna 15 mins

I may add some pyramid training in for my upper body even do some exercises on the ball and some circuit workouts for my legs for variety. When I can’t make it to the gym I have some at home advanced workout tapes for parts. Hopefully I won’t have to use them too much, only last resort if I can’t make it into the gym. I may also get a personal trainer for a couple of plyo and sports drill sessions for my cursed thunder thighs! Ick.

When the contest prep comes I am going to add some natural fatburners about 12 to 8 weeks out then add a stimulant fatburner 8 weeks out. I will start the lovely saran wrapping with preparation H of my jelly belly, love handles and thunder thighs 2 weeks out. I really need some support here. I am sorry worried about this show because it is a National show. Ugh. I am went in 11% for my last show and my goal for this year is 8%.

As for diet:
Short and simple prayer. My hubby not budging with getting a nutritionist for this show and he’s totally convinced that I can do it myself, which frighten’s me because they are so much shit I still don’t know yet! Yes I do have some plans and some resoures to help me, but I still have questions. I am trying to work on getting a sport nutritionist to help me,though. I need some serious HELP before my high cortisol levels make me a fat ass again!

Thanx for the love and support everyone!