Linda 'Italianangel' Fitness Championships 08

**Italianangel** · November 16th, 2007, 03:16 PM

Contest Countdown to the BC Fitness Championships 08
(assuming show date to be around July 08)

This is the plan for my next show in my NEW JOURNAL!! I will be doing Figure again in Nov 08, I placed 6th but need top 3 to get to BCs with it so only doing Fitness in the Summer. Was small and need to have fuller muscle with more size.
Not sure of contest date for BC's so these are rough outlines for now.
I am now a PVL sponsored athlete so I will be trying out some of their stuff and reviewing it, hopefully they will like that idea, I still have to speak to them, I only contacted them yesterday and it was late so I may not hear back until Monday. I can now try out some BCAA and other things for bulk, they have bars too and different proteins/creatines/oils/greens and vegan products which is exciting! This should really help me along with my goals this year for muscle gains!! I am reusing my suits but have a suit sponsor now so may get one done anyway and then see, I can save it for next time or use it......we will see.

Post Contest Plan Nov 11 to Dec 31, 07.
Had 2-3 lbs of chocolate post contest (nov 12, 13th), have been eating veg subway sandwiches daily with chips n pop. Had 12 chocolate volcano cupcakes this week and ate 2 small square casserole dishes of tuna casserole made high protein but was also rich starchy carb and creamy fat though....... small bit of candy and a few full sugar pops but overall, I did not do as bad as I thought I may.
Started back on somewhat structured eating plan today, protein 6am with supps, oatmeal and fruit after training around 9-10am daily. Still on diuretics to this weekend for 2 more shoots.
Have kept up with an hour cardio 4-5 days of the week, some weights for all body machines or conditioning work like mentioned below.
Tighten tush; keep up cardio to offset eating, rehab back and joints. Use balance boards, bosu, noodle, heavy bag and sit fits for conditioning. 4-5 day per week workouts with moderate cardio. Rep ranges 10-20 or so. Set ranges 2-5. Weights mainly light loads.

Weekday will be moderate diet. Try some vegetarian recipes been wanting to try for years! Already gained 10 lbs as of 6 days ago!

No more than 2500-3000 cals per day.

Keep up 2 litre water per day.

I will aim for taking in an avg of 200gm protein per day (26% or 800 cals on avg).

55-60% carbs which is about 1800 cals or 450gm per day avg (30% starch veggies and grains with 30% non starch veggies, dark and leafy green veggies which is about 225gm of each, or 900 cals of each).

That leaves about 14% fats or 400cals or 44gm. Weekends are freebies. A bit of leeway for lower protein to higher fat/carb but main aim is as above.

Pre Season January 08 to March 08
Pre Season work on sizing up legs, lats, calves and stacking/hardening arms but staying on the leaner side. Cleaner diet choices with cheats only on weekends. Similar breakdown as above but fewer leniencies.

On Season April 08
Start the slow progressive dieting here, relative to actually show date once announced.

Pre Contest June 08
Strict dieting, lots of daily cardio with daily moderate weights.

**JoeBAR** · November 16th, 2007, 03:56 PM

I think I gonna dare criticise and propose a different plan.

As you noticed, you put a lot of weight in no time post contest, a lot of water, and prolly no good stuff. However, there is no better time to pack on some mass than right after a tringent diet. Your body just WANTS to process food, so make it.

Plan change:

now till March 08 pack on size. Try a different workout than you're used to, something bodybuilding. I'd recommand undulating periodization. Compound lifts, and don't be afraid to use real weights

No pink dumbells allowed! Rep range as per periodization, but maintain 8~12 I think is better (periodize weight/sets)

diet change:

what exactly oatmeal post workout achieve? Have some real baddass protein shake with fast acting carbs to drive 'em where they needed: 20+g protein, twice as much fast acting carbs (dextrose, maltodextrin, maize starch) and creatine in a pint of water.

To keep a reasonnable profile (ie fat away but grow) don;t shy from fat food, shy from sugar save that post workout. All this nonsense about eating no fat just doesn't werk, it makes people weak. However, it's best to mix nutriments the Berrardi's way:

Breakfast : prot + fat (you have a shake, put milk in it, 1/2 to whole fat)
Post workout: prot + fast carb
Meal 3: prot + slow carb
Meal 4/5/6 : meat + vegs. Meat CAN contain fat, just balance your calories
Bedtime: casein or cottage cheese...

3 month mass gonna give you 3 lbs, maybe a bit more coz you know your stuff. 5 months will give you 5/3 more :-)

Now, imo, by end of March 08, you'll have grown 2" fat free on your legs... And squat 225 for reps before breakfast

jstar · November 24th, 2007, 10:49 AM

Awesome plan! I see a pro card coming your way!

**Italianangel** · November 26th, 2007, 12:34 AM

Been under the weather and lazy because of it so I have posts to catch up on for my journal and some which I want to reply to which were posted by others, saved in my inbox.
I took a few days off but also ate middle of the line, healthy with crap in between........like tons of homemade chocochip cookies yesterday and today, and the day before that, more of those dang volcano cakes - like 5!
otherwise though, not so bad.........made a few new veg dishes, cooked with millet for the first time too.
Still not well but will try to do my best to get back to the grind, I had to cancel Fridays appts, although Fri is usually a day off, lately Wed and the weekend have been days off, and Friday a short day but I just was too tired and not right.....bad lung feelings.
I want to tr getting in 20-30 mins per day brisk incline walk on tread with Diva, she is 50lbs but could lose a few more and we have not been doing much outdoors with them, very occasional walks but mainly at park for short time doing chuck it with the ball, and Coco gets much more exercise than Diva but now coco hurt his toe so for at least a week while I get better and he gets better, Diva and I will hit the tread!
My back is horrible too.......have to set up some appts for treatment.
Be back with more later................
Linda

**Italianangel** · November 29th, 2007, 06:08 PM

Quote:

Originally Posted by JoeBAR

I think I gonna dare criticise and propose a different plan.

As you noticed, you put a lot of weight in no time post contest, a lot of water, and prolly no good stuff. However, there is no better time to pack on some mass than right after a tringent diet. Your body just WANTS to process food, so make it.

Plan change:

now till March 08 pack on size. Try a different workout than you're used to, something bodybuilding. I'd recommand undulating periodization. huh??? undulating?? Compound lifts, and don't be afraid to use real weights

No pink dumbells allowed! Rep range as per periodization, but maintain 8~12 I think is better (periodize weight/sets)
I want to lift heavy again but my back is so bad I cant bend over with casserole dishes in my hand, the first 2 inches and I am screaming and on my knees...........but I love the idea.

diet change:

what exactly oatmeal post workout achieve? Have some real baddass protein shake with fast acting carbs to drive 'em where they needed: 20+g protein, twice as much fast acting carbs (dextrose, maltodextrin, maize starch) and creatine in a pint of water.
I do the creatine but have no experience with those other things, kinda leary, I like food better, but why I do cereal or oats post work out is the timing of my workout and I try to go with the separation diet.........carbs n proteins never mix. but I am listening and considering............

To keep a reasonnable profile (ie fat away but grow) don;t shy from fat food, shy from sugar save that post workout.
Oh I eat lots of fat in my diet, I try to stick with good ones but I have been getting no less than 25% fat in my day although I was aiming for 14%.
All this nonsense about eating no fat just doesn't werk, it makes people weak. However, it's best to mix nutriments the Berrardi's way: this is new to me

Breakfast : prot + fat (you have a shake, put milk in it, 1/2 to whole fat)
Post workout: prot + fast carb like fruit.....
Meal 3: prot + slow carb
Meal 4/5/6 : meat + vegs. Meat CAN contain fat, just balance your calories
Bedtime: casein or cottage cheese...

3 month mass gonna give you 3 lbs, maybe a bit more coz you know your stuff. 5 months will give you 5/3 more :-)
I like that diet breakdown, you think I should do that for the next few months...........well take a peak at pvldirect.ca.........I get to pick stuff from here, what would you add to the diet from their choices????

Now, imo, by end of March 08, you'll have grown 2" fat free on your legs... And squat 225 for reps before breakfast

man, that sounds soooooo good, that last sentence here.......! see the red above.

**Italianangel** · November 29th, 2007, 06:39 PM

well I sucked.............was sick and off for a week! I had gained back 10 lbs in by nov 15th, not sure at this point and don't care, I know my 6 pack is not as intense and I am not as cut but I am still under 18%, probably at around 12-14 at this point. I would like to sit at this for the next year but I guess that is another goal or challenge.......teehee
I have small bloat belly under belly button but that is from the carbs............but is still in great shape and legs too, just softer.
I finally worked out today but anyway, I am back on track, but still enjoying some rich foods, been pigging out on tuna casserole today....I use cream mushroom soup, cheeses, butter, bread crumbs, elbow pasta........I put some green beans in there though and sometimes I add dry cottage cheese to up the protein, but did not today, none in the house........yesterday I had a new risotto recipe from jamie olivers book 2, sweet garlic and thyme risotto which has a ton of celery too and topped with nuts n bread crumps........it was rich and yummy and had parm and butter.................but you know what, overall, my crap has been whole crap........butter, creams........and otherwise healthy - oh except some of the choices, like those volcano cakes but again, I normally would have been going overboard more and have not so that is good, the rebound has been moderate.
I also had some neat suggestions to my plan wihch I may incorporate........will see.

**JoeBAR** · November 29th, 2007, 07:29 PM

Quote:

Originally Posted by Italianangel

I do the creatine but have no experience with those other things, kinda leary, I like food better, but why I do cereal or oats post work out is the timing of my workout and I try to go with the separation diet.........carbs n proteins never mix. but I am listening and considering.............

I'm sorry, but that's the wrong mix! it;s carb and fat that should never be mixed. Carb + Prot is good, Fat + Prot is good. See Berrardi's literature on TNation (I caouldnt find the link to what I wanted on the topic)

but here're a few:
TESTOSTERONE NATION
TESTOSTERONE NATION
TESTOSTERONE NATION

Note: As you probably noticed, TNation articles support their sup, I can't afford them, but I get reasonnable results with similar stuff (usually bulk unflavored mixed at home).

**JoeBAR** · November 29th, 2007, 07:34 PM

Oh, about the undulating periodization, Adonis wrote one in the members routine, I've tried it and it's really good. There are also some on Bodybuilding.com - The Future Of Bodybuilding! Huge Bodybuilding Site. and of course t-nation. by Cosgrove

As for your back, I dunno what to say, I'm no physio. When my lower back ache, I do deadlift and the pain goes

But nothing can keep me off deadlift for long, I just love the feeling. I could spend a year without a squat or bench press, but 2 weeks without a deadlift is about as much as I can take. Call me nuts!

**Italianangel** · November 29th, 2007, 09:42 PM

Quote:

Originally Posted by JoeBAR

I'm sorry, but that's the wrong mix! it;s carb and fat that should never be mixed. Carb + Prot is good, Fat + Prot is good. See Berrardi's literature on TNation (I caouldnt find the link to what I wanted on the topic)

but here're a few:
TESTOSTERONE NATION
TESTOSTERONE NATION
TESTOSTERONE NATION

Note: As you probably noticed, TNation articles support their sup, I can't afford them, but I get reasonnable results with similar stuff (usually bulk unflavored mixed at home).

Oh I meant that I was following the separation diet, its a plan, like the combining diet etc.....my tummy likes it, but I am willing to try other things.
Linda

**Italianangel** · November 29th, 2007, 09:44 PM

Quote:

Originally Posted by JoeBAR

Oh, about the undulating periodization, Adonis wrote one in the members routine, I've tried it and it's really good. There are also some on Bodybuilding.com - The Future Of Bodybuilding! Huge Bodybuilding Site. and of course t-nation. by Cosgrove

As for your back, I dunno what to say, I'm no physio. When my lower back ache, I do deadlift and the pain goes

But nothing can keep me off deadlift for long, I just love the feeling. I could spend a year without a squat or bench press, but 2 weeks without a deadlift is about as much as I can take. Call me nuts!

my gosh I know, I want to dead so bad, I tried last week before I got super hit sick...........and I just cannot bend........its bad. I have to rest, rehab and treat.
once taht is done I can fricken kick some weights asses.
where is teh link for the adonis article?? I think I peeked at it but if you have it handy, I can search too...........
Linda

**Italianangel** · November 29th, 2007, 09:46 PM

Quote:

Originally Posted by JoeBAR

I'm sorry, but that's the wrong mix! it;s carb and fat that should never be mixed. Carb + Prot is good, Fat + Prot is good. See Berrardi's literature on TNation (I caouldnt find the link to what I wanted on the topic)

but here're a few:
TESTOSTERONE NATION
TESTOSTERONE NATION
TESTOSTERONE NATION

Note: As you probably noticed, TNation articles support their sup, I can't afford them, but I get reasonnable results with similar stuff (usually bulk unflavored mixed at home).

yeah, t nation has some twisted and out there ideas, some I agree with others not so much but I am open to anything.....

**Italianangel** · November 30th, 2007, 10:11 AM

Quote:

Originally Posted by JoeBAR

Oh, about the undulating periodization, Adonis wrote one in the members routine, I've tried it and it's really good. There are also some on Bodybuilding.com - The Future Of Bodybuilding! Huge Bodybuilding Site. and of course t-nation. by Cosgrove

As for your back, I dunno what to say, I'm no physio. When my lower back ache, I do deadlift and the pain goes

But nothing can keep me off deadlift for long, I just love the feeling. I could spend a year without a squat or bench press, but 2 weeks without a deadlift is about as much as I can take. Call me nuts!

Well it was interesting to read about this, this is the program that I used the past 10 years in 4 mth cycles and it is what works best for me, I would vary reps first then exercises with similar timing mentioned, similar sets n reps, I did the 6 day split and would start with so many exercises per muscle group and add one very few months too so I would end up peeking to 12 exercises per day ranging reps over the 16 wks from 2x15, 12, 10, 8, 3 sets same thing then 4 then I went 5x6 or 8...........I always get my best results off thisprogram, I always go back to it, I call it my '4 mth charmed'. so it has been able to be varied over the years but with the same principles.
Interesting.
Linda

**Italianangel** · November 30th, 2007, 10:14 AM

I was able to lift heavier for max ot though. but got no size gains from it, just strength were as the UP program gave me size, hardness, veins, leaner body all year but would hover just under my max's and strength gains were slower but it all worked out in the end and for me to win figure, strength is not my need in general but more of the gains I got from UP.
Although I would do UP 5 mths out from contest with the last month pre contest free to do as I need.

**JarheadRI** · November 30th, 2007, 11:04 AM

Have you tried a chiropracter? Best damn thing I ever did. I did pull my back out last summer though and eventually had to give up doing the deads for like 2 months. Now I rarely go over doing 150lbs. Yeah I know it ain't much but I don't want to trash my back for another 2-3 months. I was in some severe pain. Not even the chiro could help me. Just had to rest it.

**Italianangel** · December 17th, 2007, 11:16 AM

Quote:

Originally Posted by JarheadRI

Have you tried a chiropracter? Best damn thing I ever did. I did pull my back out last summer though and eventually had to give up doing the deads for like 2 months. Now I rarely go over doing 150lbs. Yeah I know it ain't much but I don't want to trash my back for another 2-3 months. I was in some severe pain. Not even the chiro could help me. Just had to rest it.

yup I go at least monthly, but have been to see him a bit more frequently.
Linda

**Italianangel** · December 17th, 2007, 11:16 AM

Hey all,
welp.......been off for over a week, just decided to rest my back, enjoy the holidays and not worry about tracking anything for a spell!
Just being.
I had xrays on my back, just incase. I am pretty sure its just soft tissue but its been such a bad year with my back and I have always had such a strong back with no back probs that I figured I better just check it out to be safe.
Looks like I just may need to break the bank and get weekly treatments for a few wks which is expensive........but it will probably be the only way to heal it enough then the weight training takes over but right now its all so out of wack and tight and sore and imbalanced and just TIRED that I have to workout like a 12 yr old school girl so I figured I would rest.
Still got my goals in mind, still gonna go fricken hard and heehaw but I just may wait a bit longer until I am not so crippled up.
Happy Holidays to you all!!!
Linda

**JarheadRI** · December 17th, 2007, 01:28 PM

Quote:

Originally Posted by Italianangel

Hey all,
welp.......been off for over a week, just decided to rest my back, enjoy the holidays and not worry about tracking anything for a spell!
Just being.
I had xrays on my back, just incase. I am pretty sure its just soft tissue but its been such a bad year with my back and I have always had such a strong back with no back probs that I figured I better just check it out to be safe.
Looks like I just may need to break the bank and get weekly treatments for a few wks which is expensive........but it will probably be the only way to heal it enough then the weight training takes over but right now its all so out of wack and tight and sore and imbalanced and just TIRED that I have to workout like a 12 yr old school girl so I figured I would rest.
Still got my goals in mind, still gonna go fricken hard and heehaw but I just may wait a bit longer until I am not so crippled up.
Happy Holidays to you all!!!
Linda

Hey don't push it! You only have one back! Sucks being out but you have to rest it. I know how you feel. I did the contrast therapy cold,hot,cold and that seemed to help it a lot! After that I never really did heavy deadlifting anymore. It isn't worth it.

**Italianangel** · December 29th, 2007, 10:34 AM

so I have to replan...........I have been off training, sick for a while, got some meds, had no choice as I was heading slowly toward pneumonia so I went in and got some antibiotics which sucks cuz especially with my health you do not want to get your immunity suppressed. I cannot get sick again this year as the next time it will be worse since I now took these antibiotics and that makes the bug smarter the next time.
I have not pigged out to much, too sick to eat, if anything not been eating enough. But trying to keep to veggies, potatos and proteins and stick with at least a shake per day for breaky and all the other supps. Back is not too much better, will be scheduling some treatments when the time is right and I am not so sick nor broke.............hey it was just Christmas and although that is not what did, I had to pay some of my moms debts this past couple months draining of any spare funds, even my Christmas bonus from clients was spent on her debts - not all, she has too many but some of them most urgent so my other half and I really were not able to spend much, under a hundred bucks each for each other. Being sick makes it all suck more as does this crappy cold weather which for someone with my health issues means I cannot be out for more than 30 minutes even covered from head to toe, just cannot breathe in cold air, it annoys the crap out of my lungs and I end up sick........like now.
Of course I am not happy, very grumpy, I hate cold and just want March to roll around now........been counting the days to summer since last summer........................
I am going to revamp my plan but am looking at a bulk to march maybe so:
Jan to March 08
Lite cardio, mod bulk diet, weights.
But I have to start back light with back work to help get me healed so my bulking will based on 2-4 sets of 8-12 mainly with maybe higher reps on active rest which is on week 4 of each 4 weeks.
I want to start some kickbox work on the heavy bag again to firm the rump more.........i also noticed I have cankles now........not sure how i feel about it other than the need to build up calves more, the actually diamond itself and try to avoid the underlying muscle which resulted in my cankles. Many gals, guys too actually, complain about tiny ankles...........I don't have that issue.
I just think it makes my lower body look bulkier and when lean, more muscled than the top.
Its amazing how the goals must constantly change to match your on going results.
I also really want to make good use of my PVL sponsorship to boost my goals so I have to eat well and take my supps since I get free stuff now, want to make sure I take advantage since its a year contract only......of course I can hope they keep me on but we will see and I cannot assume, but I can work toward it. In the past I tried PVL and was not fond of the protein but this was years ago, they have all types now and its not so bad, some are good actually and they have greens n oil and vitamins..........that saves me a ton of money.
Aug will be around the corner, unless I do one sooner for figure - to try to get top 3 so I can do fit and fig in Aug.......but otherwise its just fitness in Aug.
So this week I will start with bands and see how it goes, now that I am feeling a bit less winded and sick.
Linda

**JarheadRI** · December 29th, 2007, 11:41 AM

OH sorry to hear bout that! Looks like you are looking forward to 2007 being over! Hang in there!!!! Sucks being sick! And injury on top... whoa! Hope everything works out for ya!

I hate this time of year too... I love the cold but just not being able to do much sucks! As I get older I notice that SAD affects me more and more. The worst is the cold and greyness! Believe it or not I actually prefer snow over that. Being in Chicago though the snow kind of stops in mid Jan or so and it is just nasty till April. Hang in there!

**6-Pak Girl** · December 31st, 2007, 12:35 AM

Hey Linda,

I'm so sorry to hear about you being ill and also your back trouble. You're a good daughter, helping your mom out like that! Let's hope for a short winter and a warm spring. I'm like you - I HATE cold, wet weather.

Happy New Year!