DISCUSSION
I've been blessed enough to team up with Performance Enhancing Supplements (Phases I and II), Genomyx (Phase I), and Taurus Nutrition (Phase II) for my 2011 competition season.
Phase I of my competition preparation is complete.
Now it's onto Phase II! I have FIVE weeks left until competition.
GOALS
CUTTING mode for the next five weeks (I don't count the week immediately pre-competition, since that will be the "peak" week, specific for me re 7-day "diet-down" re competition), with the goal to get to 7% bodyfat (or as low as physiologically possible - and this time I AM going to do it!)
Re physique, I need to:
* Maintain the muscle mass gained over the last ~7 weeks in my back and especially my deltoids and arms
* Lose the 4-5 inches gained in my glutes and thighs (I can afford to lose muscle mass here)
Re competition, I need to work on:
* Posing, so that my Quarter Turns and T-Walk are the best possible to highlight my physique
* Stage Presence and being confident, acting like I am the sexiest thing there and know it (being a tomboy by nature, this - next to dieting - is going to be the hardest thing for me to do)
Image courtesy of Ray Scott
BODY STATISTICS
* Body Composition of 11.7% bodyfat
* Body Mass of 126.6 pounds
TRAINING
Monday**: HIIT Cardio + Stretch 20-30 min + Shoulders/Hamstrings
Tuesday**: Cardio 20 min + Stretch 20-30 min + Arms
Wednesday**: HIIT Cardio + Stretch 20-30 min + Chest/Abs
Thursday**: Cardio 20 min + Stretch 20-30 min + Back
Friday**: HIIT Cardio + Stretch 20-30 min + Full-Body
Saturday or Sunday***: HIT Cardio + Stretch 20-30 min
** 2-a-day trainings on 4-5 of these days, with the second session at least 20 minutes - posing practice (to start when I get under 10% bodyfat) at the end of that session.
*** Either Saturday or Sunday to be my Day Off.
However, it is also highly likely that I will label my days as Day 1 to day 6 and NOT schedule in my weekly Day Off, but take it once a week when required, and continue on with training from where I left off before it.
With resistance training, I use lower reps - not just so that I can lift heavier, but because lower reps at a heavy weight for me personally means improved strength, maintenance mass, and more ease with fat loss. I always lift as heavy as I can for the reps I set out to do each session, and I use 30 seconds to 1 minute recovery between sets/supersets/trisets/giant sets.
I generally do not do any specific work for my legs as my lower body overwhelms my upper body - if I train legs, I gain muscle mass despite what I do and more muscle in my legs is NOT what I want or need. ANY Legs work (i.e. Full-Body days) I deliberately use lighter weights for.
As much of my cardio as possible is going to be done RUNNING, since my body responds best re fat loss to high running (or cycling) mileage.
Image courtesy of Ray Scott
NUTRITION
My nutrition does not play as much of a role as my training does in my conditioning. However, I know what works for my body, what I am sensitive to, and what I feel better eating, and I HAVE to stop or minimize the foods that I am sensitive and have intolerances to, since my body can no longer handle the weekly fluctuations of 10-15 pounds gain and then loss - sometimes over only a few days - in scale weight. I am working on making it better, so that my nutrition COMPLIMENTS my training and works WITH my body, instead of constantly making everything more difficult. I AM going to conquer my issues with nutrition by the end of my competition preparation!
Even though I will be calorie cycling, with 5-6 meals daily, 2-3 hours apart, LISTENING to my body on a daily basis and adjusting my nutrition (as I do my training) as required, I am going to be following my own modification of Ryan's modified Paleo Style Diet with no dairy, wheat, oats, soy, corn, peanuts, or legumes. Basmati rice, kumara (i.e. sweet potato), and fruits are going to be my sources of carbohydrates, alongside good fats of Naturally More peanut butter, and protein primarily from chicken, liquid egg whites, fish, and my Muscle Gels.
I drink 1-2 UK galleons (a UK galleon is 4.54 litres) of water a day, with the only other liquid that I consume re drinks being herbal or green tea.
SUPPLEMENTS
(in alphabetical order):
Alpha-T2: 2 caps first thing and 2 caps ~8 hours post-Dose 1 (when more arrives).
Assault (Raspberry Lemonade flavour) 1 serving ~30 min pre-am training and 1 serving ~30 min pre-pm training.
BC+EAA (Grape flavour): 21 grams post-Meal 1, 10.5 grams post-Meal 3, and 21 grams post-Meal 5.
Erase: 2 caps first thing, 2 caps 6-8 hours post-Dose 1, and 1 cap pre-bed.
IGF-2: 3 caps first thing.
Lipotrophin-PM: 2 caps first thing and 2 caps pre-bed.
MuscleGels (Tropical Mango and Key Lime flavours): 1-2 packets daily.
Organic VitaBerry: 5 grams post-Meal 1 or post-Meal 5.
Shift: 2 caps first thing, 2 caps ~8 hours post-Dose 1, and 1 cap pre-bed (when Alpha-T2 arrives, this will only be dosed pre-bed).
Shred Matrix: 3 caps immediately post-training and 3 caps either ~30 min pre-Meal 5 or pre-bed.
Topicals: LipoBURN applied post-post-training/morning shower and pre-bed (when 7-KE Topical Spray arrives, this will be used pre-LipoBURN application).
Vitamin C: 1 gram first thing, 1 gram immediately post-training, and 1 gram pre-bed.
I've been blessed enough to team up with Performance Enhancing Supplements (Phases I and II), Genomyx (Phase I), and Taurus Nutrition (Phase II) for my 2011 competition season.
Phase I of my competition preparation is complete.
Now it's onto Phase II! I have FIVE weeks left until competition.
GOALS
CUTTING mode for the next five weeks (I don't count the week immediately pre-competition, since that will be the "peak" week, specific for me re 7-day "diet-down" re competition), with the goal to get to 7% bodyfat (or as low as physiologically possible - and this time I AM going to do it!)
Re physique, I need to:
* Maintain the muscle mass gained over the last ~7 weeks in my back and especially my deltoids and arms
* Lose the 4-5 inches gained in my glutes and thighs (I can afford to lose muscle mass here)
Re competition, I need to work on:
* Posing, so that my Quarter Turns and T-Walk are the best possible to highlight my physique
* Stage Presence and being confident, acting like I am the sexiest thing there and know it (being a tomboy by nature, this - next to dieting - is going to be the hardest thing for me to do)
 | This image has been resized. Click this bar to view the full image. The original image is sized 640x480. |
Image courtesy of Ray Scott
BODY STATISTICS
* Body Composition of 11.7% bodyfat
* Body Mass of 126.6 pounds
TRAINING
Monday**: HIIT Cardio + Stretch 20-30 min + Shoulders/Hamstrings
Tuesday**: Cardio 20 min + Stretch 20-30 min + Arms
Wednesday**: HIIT Cardio + Stretch 20-30 min + Chest/Abs
Thursday**: Cardio 20 min + Stretch 20-30 min + Back
Friday**: HIIT Cardio + Stretch 20-30 min + Full-Body
Saturday or Sunday***: HIT Cardio + Stretch 20-30 min
** 2-a-day trainings on 4-5 of these days, with the second session at least 20 minutes - posing practice (to start when I get under 10% bodyfat) at the end of that session.
*** Either Saturday or Sunday to be my Day Off.
However, it is also highly likely that I will label my days as Day 1 to day 6 and NOT schedule in my weekly Day Off, but take it once a week when required, and continue on with training from where I left off before it.
With resistance training, I use lower reps - not just so that I can lift heavier, but because lower reps at a heavy weight for me personally means improved strength, maintenance mass, and more ease with fat loss. I always lift as heavy as I can for the reps I set out to do each session, and I use 30 seconds to 1 minute recovery between sets/supersets/trisets/giant sets.
I generally do not do any specific work for my legs as my lower body overwhelms my upper body - if I train legs, I gain muscle mass despite what I do and more muscle in my legs is NOT what I want or need. ANY Legs work (i.e. Full-Body days) I deliberately use lighter weights for.
As much of my cardio as possible is going to be done RUNNING, since my body responds best re fat loss to high running (or cycling) mileage.
| This image has been resized. Click this bar to view the full image. The original image is sized 640x480. |
Image courtesy of Ray Scott
NUTRITION
My nutrition does not play as much of a role as my training does in my conditioning. However, I know what works for my body, what I am sensitive to, and what I feel better eating, and I HAVE to stop or minimize the foods that I am sensitive and have intolerances to, since my body can no longer handle the weekly fluctuations of 10-15 pounds gain and then loss - sometimes over only a few days - in scale weight. I am working on making it better, so that my nutrition COMPLIMENTS my training and works WITH my body, instead of constantly making everything more difficult. I AM going to conquer my issues with nutrition by the end of my competition preparation!
Even though I will be calorie cycling, with 5-6 meals daily, 2-3 hours apart, LISTENING to my body on a daily basis and adjusting my nutrition (as I do my training) as required, I am going to be following my own modification of Ryan's modified Paleo Style Diet with no dairy, wheat, oats, soy, corn, peanuts, or legumes. Basmati rice, kumara (i.e. sweet potato), and fruits are going to be my sources of carbohydrates, alongside good fats of Naturally More peanut butter, and protein primarily from chicken, liquid egg whites, fish, and my Muscle Gels.
I drink 1-2 UK galleons (a UK galleon is 4.54 litres) of water a day, with the only other liquid that I consume re drinks being herbal or green tea.
SUPPLEMENTS
(in alphabetical order):
Alpha-T2: 2 caps first thing and 2 caps ~8 hours post-Dose 1 (when more arrives).
Assault (Raspberry Lemonade flavour) 1 serving ~30 min pre-am training and 1 serving ~30 min pre-pm training.
BC+EAA (Grape flavour): 21 grams post-Meal 1, 10.5 grams post-Meal 3, and 21 grams post-Meal 5.
Erase: 2 caps first thing, 2 caps 6-8 hours post-Dose 1, and 1 cap pre-bed.
IGF-2: 3 caps first thing.
Lipotrophin-PM: 2 caps first thing and 2 caps pre-bed.
MuscleGels (Tropical Mango and Key Lime flavours): 1-2 packets daily.
Organic VitaBerry: 5 grams post-Meal 1 or post-Meal 5.
Shift: 2 caps first thing, 2 caps ~8 hours post-Dose 1, and 1 cap pre-bed (when Alpha-T2 arrives, this will only be dosed pre-bed).
Shred Matrix: 3 caps immediately post-training and 3 caps either ~30 min pre-Meal 5 or pre-bed.
Topicals: LipoBURN applied post-post-training/morning shower and pre-bed (when 7-KE Topical Spray arrives, this will be used pre-LipoBURN application).
Vitamin C: 1 gram first thing, 1 gram immediately post-training, and 1 gram pre-bed.
