Fitness Model in Training

[jstar]

Hello I am so excited to start a journal on here.

About Me:
I am 31 yrs old and have been competing for almost 5 years in Figure competitions. I have only done 5 shows total..my last one being in spring of 2006. I love competing, love the process of making goals for myself and pushing myself to new heights. Although competing has always been just a hobby I do for myself I have always thought about which route a wanted to take to advance myself in this industry. If you had asked me a few years back I would have said I wanted to win my pro card in the IFBB and compete in the Figure Olympia with the best of the best. But now I don't desire that look (not sure if it is possible with me being natural and working FT and my genetics). Anyway dieting that strictly messes with my head too and in the end it just isn't worth it. I took some time to look into the other organizations but none in particular appealed to me.

My first 2 shows ever were Ms Bikini America (Fitness America's old Figure division). Even though I came in dead last in both FAP shows I did I had a blast and felt like a glamorous rock star the whole time. I loved being able to create my own sportswear themed outfit and getting all dolled up. I love the glam of it plus I love training and the diet is healthy but not so restrictive it made me obsess about food. All in all the FAP is really my calling in the industry so I have decided to stick to their shows primarily. Also, another one of my goals is to get into fitness modeling and FAP seems to have a lot more media exposure on the local level in my area than any other organization. Next year I will be competing in the Fitness Model category of the NFCA - a new organization forming that will be similar to FAP.

Right now my target show dates for 2008 are:

• April 12th (20 weeks)
• April 26th (22 weeks)
• June TBD (not sure of exact date yet)

More about me:

Another goal I have is to transition out of my boring career (sitting in a cube all day is getting to me!) and become a full time trainer. I am studying for my ACSM CPT and will hopefully take that in January.

You guys should know my journal is like therapy (free therapy) for me so I just post whatever is on my mind...sometimes it isn't fitness related but that's ok. It will keep things interesting!

In my nexy entry I will cut and paste what I have currently in my freewebs journal...which is my outline for contest prep. I work with an online trainer but I have decided to do my own nutrition and cardio and just follow her training program and keep myself accountable by checking in once a week on her site.

Tomorrow morning I will take my stats so I can see exactly how much I will need to lose in the next 20 weeks..my guess is 15lbs. Can't wait to start on this journey.

[jstar]

Strategy:
On 11/23 I will take my starting measurements, weight and bodyfat percentage. Once I have that info I will be able to determine the exact number of lbs I will need to lose. Right now my guess is about 15 lbs or so. This will get me down to where I was at my last show where I placed top 5. I may adjust the goal as I get closer and see how my body looks but for now it helps to just have a number to shoot for...

Since I have 20 weeks I will break them up into 5 blocks of time. Each block will be 4 weeks long. I will set a goal for myself for each block of losing about 3 lbs. Before I begin a new block I will write down my plan for diet, training and cardio and what my goal is for that block.

Tracking Progress:

Like I have done in the past I plan to take my weight, bodyfat and measurements each week on - Saturday morning - and post it on a chart. I will also post progress pictures every other week for feedback and motivation.

A Note on Diet, Training & Cardio:

I will be doing my own diet and cardio and following my trainer's workouts. I will be checking in with my trainer once a week with stats and once a month with photos.

BLOCK 1:

November 23 - December 20

4 Weeks

Goals for Block 1:

• Lose 3 lbs or more bodyfat
• Complete all training sessions
• Complete all cardio sessions
• Stick to Diet Guidelines
• Record all food intake and workouts

Training:

Week 1: 3 Full Body Workouts (see below)
Weeks 2, 3 & 4: Will post when received by my trainer

Cardio:

5 Day/Week (A=2, B=2, C=1)
Cardio A: 5 min wu, 25 min steady state at moderately hard pace, 5 min cd
Cardio B: 5 min wu, 7 intervals of 1 min run, 2 min walk, 5 min cd
Cardio C: 5 min wu, 10 intervals of 30 sec run, 1 min walk, 5 min cd

Diet:

I am easing back into a healthy eating plan since I have been stuffing myself full of junk on and off the past 2 months. I know from past experience that being too strict too soon will not work for me. I am also aware that I can't eat 1800 calories a day of junk to reach my goals either. In this first block I just want to establish some good consistent eating habits that I can build upon as my competition date gets closer and closer. I have no problem being strict for short periods of time or even dieting in general...it is always the maintenance or offseason phases that trip me up! Where did I come up with 1800 calories? It was totally arbitrary. I will see what happens at that level after 2 weeks and adjust up or down as needed.

Here are my diet guidelines for Block 1:

• 1800 calories per day average per week
• No Food is Off Limits
• Tracking Diet is Mandatory
• No set macro targets

Tracking Progress:

Measurements, Weight and Bodyfat will be taken and posted weekly
Photos will be taken and posted 11/24 and 12/15
All Meals, Training Sessions and Cardio Sessions will be posted

Week 1 Training:

Parameters

Day 1
Method: Maximal Strength
Sets: 6
Reps: 3
Load: 5RM (reps max)
Rest: 60 seconds between antagonist supersets
Tempo: 201

Day 2
Method: Endurance Strength
Sets: 3
Reps: 24
Load: 26RM
Rest: 90 seconds between antagonist supersets
Tempo: 101

Day 3
Method: Muscle Hypertrophy
Sets: 4
Reps: 10
Load: 12RM
Rest: 75 seconds between antagonist supersets
Tempo: 203


Exercises

Day 1
A1. Barbell back squat
A2. Lying leg curl machine
B1. Flat barbell bench press
B2. Bent-over barbell row (mid overhand grip)
C1. Weighted underhand grip chin-ups
C2. Weighted dips
D1. Underhand barbell shrugs

Day 2
A1. Sumo deadlifts
A2. High bar barbell back squat heels elevated on two 25 lb plates
B1. Overhand shoulder width lat pulldown
B2. Dumbbell shoulder press
C1. Incline dumbbell flys
C2. Prone incline bench dumbbell reverse flys
D1. Overhand grip barbell curls
D2. Reverse grip triceps pressdown (Supinated hands)

Day 3
A1. Incline dumbbell bench press
A2. Seated rows
B1. Barbell front squat
B2. Lying leg curl machine
C1. Overhand grip pull-ups
C2. Seated dumbbell side laterals
D1. Barbell lunge
D2. Seated calf raise
E1. Incline dumbbell biceps curl
E2. Triceps rope pressdown

[Italianangel]

Nice!!! very good detail!! welcome, glad to see you got on, it was just a matter of you confirming your reg.......but I got the big boys to do it for you.
Linda

[JarheadRI]

Awesome! Great detail and you seem motivated. I am pretty much doing a HST routine as well. Hopes it works for both of us.

[jstar]

Hey Linda - Thanks for pulling those strings ;P & on Thanksgiving weekend no less! Now I just need a cool ticker like the one in your sig.

Hi JarHeadRI - ha when I see your name I think oh a Marine from Rhode Island but I saw your loc is Chi-Town...anyways - welcome! Thanks for stopping by. I will be sure to check out your journal too. The routine I stole from the 3 day full body workout thread in the Best of thread on this site. I am only using it temporarily (1 week) until I get my routine from my trainer on Dec. 1st. I love that routine so far though.

[jstar]

Ok ladies photos will follow hopefully later today when the man gets home from work to take them for me.

Here are my stats as of yesterday - not quite as bad as I thought:

Date: 11/23/07
Height: 5'8"
Weight: 137.5
BF%: 19.2%
Waist - narrowest part: 27.75
Waist - Real: 30.25
Hips: 37.5
LBM: 111.1
BF: 26.4

I take my bodyfat with the Omron Handheld. While it may not be the most accurate (and no method is really) I found a way to make it work for me. I do the test about 5-7 times and take the most common % or the highest percentage I get. For example I took when I took the test yesterday I got between 18.9% and 19.2% but I got 19.2% twice and I like to err on the high side so I took 19.2%. For my last show I have no idea what % I was but I know at 3 weeks out I was 13.3% according to this thing. I figure I was 12% or so for this contest and overall pretty happy w/my physique. I was I was slightly harder with more abs but it was the best I had ever come in so I was happy. (Top 5 too..hello).

For the show I am entering there is such a thing as too lean..and girls do get marked down for it (what a concept!). I estimate that I was carrying about 15-16 lbs of fat (again according to the Omron) on my physique at my last show. For next season I want to get it down to 13 lbs. This might change as the show gets closer and maybe I will be happier with my look at a different #. This is just to give me something to shoot for right now.

So I have 13.4 lbs of fat to lose in 20 weeks - I can do it!

[jstar]

Diet:

1/2c oats, 1 scoop UMP, 1/2c bb
2 terriyaki chk, 1c broc, 1 red potato
2 scoops UMP, med banana
4 lavash, 1c eggwhites
1 ezekiel bun
Total: 1848

Training:

BB Squat 6x3x80
Lying Leg Curl 6x3x45
Flat BB Bench Press 6x3x65
BB Bent Row OH 6x3x80
Assisted Chin Ups 6x3xL4
Assisted Dips 6x3xL4
UH BB Shrugs 6x3x30

Cardio:

35 min elliptical: 5 min wu, 25 min @ Level 12, 5 min cd

[ItalianStallion]

gl wit everything..im impressed wit all the dedication!

[jstar]

Originally Posted by ItalianStallion

gl wit everything..im impressed wit all the dedication!

Thanks! I appreciate it

[jstar]

11/24

Diet:

4 lavash
1 lavash
6 turkey meatballs, carrots
lean pocket - 3 cheese
4 lavash
1 ezekiel bun
1/2c lf cottage cheese
Total: 1993

Training: None

Cardio: 5 min wu, 7 intervals of 1 min running @ 5.1 mph, 2 min walking @ 4.0 mph, 1.0 incline, 5 min cd - 178 calories

11/25

Diet:

4 lavash
1 lean pocket - 3 cheese
4 lavash
2 sheets AkMak WW Crackers
14 apple cinnamon rice cakes
1.5 ezekiel buns, 1 ff cheese
2 ezekiel buns, 1 ff cheese
Total: 2784

Training: None

Cardio: None

11/26

Diet:

3 lavash
2 terriyaki chicken, 1 lavash, 1 c broccoli
2 lavash
2 lavash
2 ezekiel buns, 3 ff cheese
2 turkey cheese broccoli lean pockets
Total: 2256

Training: Full Body Routine

Seated NG Cable Row 3x24x30
Lat WG Pulldown 3x24x30
BB Squat 3x24x30
BB Romanian DL 3x24x30
DB Bench Press 3x24x15's
EZ BB Upright Row 3x24x20
DB Alt Curls 3x24x10's
Triceps Pressdown 3x24x40
Cardio: 5 min wu, 25 min Level 12, 5 min cd - 437 calories

[jstar]

Alright I am sticking to the workouts but my appetite is a lot more than I thought it would be. I should have figure because going from eating 3000-4000 calories a day to 1800 is just a bit drastic. Looks like I am averaging 2200 so I will go with that for week one.

Pulling in the reigns

[JarheadRI]

Originally Posted by jstar

Alright I am sticking to the workouts but my appetite is a lot more than I thought it would be. I should have figure because going from eating 3000-4000 calories a day to 1800 is just a bit drastic. Looks like I am averaging 2200 so I will go with that for week one.

Pulling in the reigns

This is awesome but I do have a couple of comments. The lean pockets I would say have got to go. They are PROCESSED food at their worst. I can't even imagine the crap in em. I think the calorie intake is ok with the workout you are doing but subsitute the processed stuff with healthy options... brown rice, lean turkey (not deli meat), tuna, salmon.... blah blah blah!

A good list is here
Plain Foods List

This gal is also hysterical but very down to earth in my opinion. I go to her site often for motivation. She is also almost 40 so I just scratch my head and say DAMN!!!!

Stick with it gal!

[jstar]

Thanks for the link!

Yeah I know the lean pockets are crap..you are absolutely right. I am going to cut down on them and eliminate them by 2008..how's that?

Just to give you some background on me - I had a bad habit of eating the same foods over and over and being too restrictive. Not calorie-wise but I guess looking for perfection. For the longest time I would not ever think to eat a banana w/my meal, for example. That type of thinking made me feel like I needed to binge because my restrictions were making it "too hard." Now I think I need to find a balance.

As my shows get closer those processed foods are GONE. Thanks for checking on me

[Italianangel]

wicked, you are doing pretty good. I few tweaks, 20 wks goes by fast but you seem to be on track, very impressive.
as for the ticker and sig and avtar, I am learning................I never dealt with that stuff as I began here as a mod so I have to learn............I am working on finding out how it all works so I can tell other gals when I send them here, I did not realize about those restrictions to new members and have been telling so many people to come see my journal and to come start one and here I have been telling them to add tickers..............now I know..........teehee- will get back to yalll on that one.

[jstar]

Update time!

Now I am almost 2 weeks in and only had ONE really bad cheat/binge day and it wasn't even that bad in comparison to what I was like before that so at least it's an improvement. I need to be real with myself though and realistic. I am never going to get my body in it's best condition by eating lean pockets, too much ww bread and ww crackers and such. I started back on my trainer's program on Dec first and she has me working out 5 days a week - 4 with weights and 1 functional day. I like the program so far. On top of this I am trying to do 5 days of cardio, which maybe is a little too much for me now. I'm feeling down and fatigued and I know it is mostly my state of mind but still I may decrease the cardio slightly and majorly IMPROVE the nutrition. (That is a MUST!)

Ok so I have to send in pics and do once a week check ins with my trainer from now to show date so I will be taking pics this Saturday, no matter what. I am 18-19% bf, 18 weeks out with a goal of 11-12% bodyfat or so.

I also need to keep coming in here and updating my journal because it does help me. I have to level with everyone and say I have been severly depressed now for the past couple months. I suffer from depression and winter time is the worst. It is always a battle but I won't let it defeat me!

I'm applying to personal training jobs and still studying for my exam in my spare time. I also sent away to NESTA for their Fitness Nutrition Coach program so I am getting that cert. as well. Hopefully I can get out of my job soon and start doing what I love! At my current job my manager is leaving and I feel like they are just piling all his work on me instead of replacing him. They keep bringing in temps but that is tough because they need to be trained and then it just takes away from my job. Plus I sit in traffic 1hr each way, work 8 hrs, and just feel wiped out. Huh I guess if my diet was better I would have the energy so that is more incentive to get my diet better.

I am also depressed because of another situation in my family. One of my brothers is dating my ex rooommate. There is a reason she is an EX roommate. Now I can't remember if I went into this in another post or not but here it is: They are running off to Florida in January to get married and no one in my family can go. I am not sure if I or my other brother were even invited because SHE hates both of us. I know my brother doesn't have a problem with my mom or dad but they cannot afford to go and my mom is afraid to fly. Not like she didn't know this either. She was aware. I just think she is totally selfish and he is totally whipped and will never ever tell her no. The one time I saw him sort-of stand up for himself (when the 3 of us lived together) she ended up flipping out on him and he left the house. He simply asked how much something she bought was and next thing I know he storms out and she starts crying and (while drunk - that is another issue I have w/her) accused him of abuse (he's shyer than me, please!).

I'm just mad that they won't even consider my mom's feelings and she is just heartbroken and sick over the whole thing as is my dad.

[JarheadRI]

Originally Posted by jstar

Update time!

Now I am almost 2 weeks in and only had ONE really bad cheat/binge day and it wasn't even that bad in comparison to what I was like before that so at least it's an improvement. I need to be real with myself though and realistic. I am never going to get my body in it's best condition by eating lean pockets, too much ww bread and ww crackers and such. I started back on my trainer's program on Dec first and she has me working out 5 days a week - 4 with weights and 1 functional day. I like the program so far. On top of this I am trying to do 5 days of cardio, which maybe is a little too much for me now. I'm feeling down and fatigued and I know it is mostly my state of mind but still I may decrease the cardio slightly and majorly IMPROVE the nutrition. (That is a MUST!)

Ok so I have to send in pics and do once a week check ins with my trainer from now to show date so I will be taking pics this Saturday, no matter what. I am 18-19% bf, 18 weeks out with a goal of 11-12% bodyfat or so.

I also need to keep coming in here and updating my journal because it does help me. I have to level with everyone and say I have been severly depressed now for the past couple months. I suffer from depression and winter time is the worst. It is always a battle but I won't let it defeat me!

I'm applying to personal training jobs and still studying for my exam in my spare time. I also sent away to NESTA for their Fitness Nutrition Coach program so I am getting that cert. as well. Hopefully I can get out of my job soon and start doing what I love! At my current job my manager is leaving and I feel like they are just piling all his work on me instead of replacing him. They keep bringing in temps but that is tough because they need to be trained and then it just takes away from my job. Plus I sit in traffic 1hr each way, work 8 hrs, and just feel wiped out. Huh I guess if my diet was better I would have the energy so that is more incentive to get my diet better.

I am also depressed because of another situation in my family. One of my brothers is dating my ex rooommate. There is a reason she is an EX roommate. Now I can't remember if I went into this in another post or not but here it is: They are running off to Florida in January to get married and no one in my family can go. I am not sure if I or my other brother were even invited because SHE hates both of us. I know my brother doesn't have a problem with my mom or dad but they cannot afford to go and my mom is afraid to fly. Not like she didn't know this either. She was aware. I just think she is totally selfish and he is totally whipped and will never ever tell her no. The one time I saw him sort-of stand up for himself (when the 3 of us lived together) she ended up flipping out on him and he left the house. He simply asked how much something she bought was and next thing I know he storms out and she starts crying and (while drunk - that is another issue I have w/her) accused him of abuse (he's shyer than me, please!).

I'm just mad that they won't even consider my mom's feelings and she is just heartbroken and sick over the whole thing as is my dad.

WOW! You got a lot on your plate! Keep with it and keep posting journal entries! It is pretty theraputic.

As far as your brother goes..... hey! It is his life and he is an adult. Give em some advice and if he doesen't take it then oh well! I give out great advice every day at work and no one listens and when bad crap happens to those people I just sit back and laugh and say I told ya!

The workout seems great but you MIGHT be overdoing it. Espescially with all the other stuff you got going on. You may throw off your system and then not get sleep which leads to sickness... yada yada yada. Yeah I sound like your mom so I will stop.

I know what you are going through with the SAD. I don't usually get it until after the holidays. I like the holidays and spend time with the family so it is ok. It is AFTER. Jan-March are so dismal and there ain't much too look forward too. I tend to drink a lot then... lol! That is the way I deal with it. Probably not such good advice. Stick with it gal! You will do it. And when we gonna see the pics?

[Italianangel]

Originally Posted by jstar

Update time!

Now I am almost 2 weeks in and only had ONE really bad cheat/binge day and it wasn't even that bad in comparison to what I was like before that so at least it's an improvement. I need to be real with myself though and realistic. I am never going to get my body in it's best condition by eating lean pockets, too much ww bread and ww crackers and such. I started back on my trainer's program on Dec first and she has me working out 5 days a week - 4 with weights and 1 functional day. I like the program so far. On top of this I am trying to do 5 days of cardio, which maybe is a little too much for me now. I'm feeling down and fatigued and I know it is mostly my state of mind but still I may decrease the cardio slightly and majorly IMPROVE the nutrition. (That is a MUST!)

Ok so I have to send in pics and do once a week check ins with my trainer from now to show date so I will be taking pics this Saturday, no matter what. I am 18-19% bf, 18 weeks out with a goal of 11-12% bodyfat or so.

I also need to keep coming in here and updating my journal because it does help me. I have to level with everyone and say I have been severly depressed now for the past couple months. I suffer from depression and winter time is the worst. It is always a battle but I won't let it defeat me!

I'm applying to personal training jobs and still studying for my exam in my spare time. I also sent away to NESTA for their Fitness Nutrition Coach program so I am getting that cert. as well. Hopefully I can get out of my job soon and start doing what I love! At my current job my manager is leaving and I feel like they are just piling all his work on me instead of replacing him. They keep bringing in temps but that is tough because they need to be trained and then it just takes away from my job. Plus I sit in traffic 1hr each way, work 8 hrs, and just feel wiped out. Huh I guess if my diet was better I would have the energy so that is more incentive to get my diet better.

I am also depressed because of another situation in my family. One of my brothers is dating my ex rooommate. There is a reason she is an EX roommate. Now I can't remember if I went into this in another post or not but here it is: They are running off to Florida in January to get married and no one in my family can go. I am not sure if I or my other brother were even invited because SHE hates both of us. I know my brother doesn't have a problem with my mom or dad but they cannot afford to go and my mom is afraid to fly. Not like she didn't know this either. She was aware. I just think she is totally selfish and he is totally whipped and will never ever tell her no. The one time I saw him sort-of stand up for himself (when the 3 of us lived together) she ended up flipping out on him and he left the house. He simply asked how much something she bought was and next thing I know he storms out and she starts crying and (while drunk - that is another issue I have w/her) accused him of abuse (he's shyer than me, please!).

I'm just mad that they won't even consider my mom's feelings and she is just heartbroken and sick over the whole thing as is my dad.

You are doing good, small inches to improve and it sticks.
as for the other issues, it is so hard to remain outside the picture and not take it personal or get involved but you have to live your life and cannot control others so unfortunately you can only watch and be there.
but keep focused on your health and goals, none of these other people wish to disturb your lifestyle and being such a good person to them means they want you healthy! Don't let it affect your motivation, use it to get out the stress.
Linda