Cutting for Competition (2011)

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)

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.

Review of Performance Enhancing Supplements' ERASE

One bottle of Erase down . . . And many more to come! . . .


What is it?



* Erase Cortisol!
* Increase Testosterone!
* Erase Fat Storage!
* Increase Fat Loss!
* Increase Muscle Mass!
* Increase Sex Drive!
* Increase Recovery!

For more information on the product, please review Performance Enhancing Supplements: ERASE


Body Composition: 8/10. Every week I have been using Erase, my training has been BELOW Maintenance training, whereas my diet has not changed, which tells you how effective Erase was. There was a gradual increase in body composition to 9.9% bodyfat over the first two weeks, but the final week using Erase saw a decrease in body composition back to 9.5% bodyfat at 116 pounds, leaving me with a final gain of one pound at a ratio of 9.6 to 1 increase in lean mass (+ 0.905 pounds) and bodyfat (+ 0.095 pounds) respectively, and technically "no" change in body composition. Considering my training and nutrition, this is interesting AND impressive . . . My arms grew whilst using Erase - even though not a lot, it makes a difference re look, and the stretchmarks just above my elbow crease and biceps insertions, as well as increase in arm girths, are testament to that . . . Note that the final week my Erase dosage was 5 caps daily - with one cap pre-bed, as opposed to the 3-4 caps and no pre-bed dose that it was during the first and second weeks respectively . . .

Cortisol Levels: N/A. Although I would have liked to see the changes in my Cortisol levels from pre to post-Erase, I did not have bloods done. I will note that my stress levels are ALWAYS HIGH, and the last three weeks have been more stressful than most, and yet my body composition has remained "unchanged".

Testosterone Levels: N/A. Although I would have liked to see the changes in my Testosterone levels from pre to post-Erase, I did not have bloods done.

Recovery: 8/10. My recovery has been interesting - bear in mind that, although training was just under Maintenance, it WAS a new training split I was using . . . Adding in the dose pre-bed gave me the best sleep - deeper and more restful than ever . . . Do note that I was also using IGF-2, which plays a huge role in my recovery, so Erase cannot be solely attributed with effects here . . .

Libido: 11/10. Even BETTER than when I was using T-911 - my libido has been INsatiable during the last three weeks, despite the circumstances (which is interesting in itself). My body has been ready and responsive, and it's been the most and best sex ever!

Other Effects: 10/10. The most noticeable effects of Erase - aside from those already mentioned - were on my joints and with water retention prevention . . . Even though I started Erase immediately after finishing Triazole, my joints started getting better (they were not the best - very dry), and also as it got colder and my dose of Erase increased, my joints kept improving considerably re looseness. I noticed the effects on my joints the best at 5 caps (i.e. 125mg of 3,7-keto DHEA) daily, which is interesting, considering that decreasing cortisol generally means negative effects re joints . . . When I started dosing Erase pre-bed, the lack of water retention to the following day got more noticeable, especially since I have the bulk of my carbohydrates and a LOT of carbohydrates in the few hours pre-bed. Do note that I was also using Shred Matrix - although effects were definitely more noticeable when using 5 caps and a pre-bed dose of Erase . . . Strength also increased as I was using Erase - but one of my training focuses was ON gaining strength . . .

Overall: 9.5/10. Erase is an excellent recomp product! I actually noticed the best results re body composition and joints with Erase when I was dosing at 5 caps daily and added the extra cap in pre-bed. Interestingly enough, at 5 caps daily, my joints were better than they were when I was using Osteo-Sport, which says a LOT. Erase gets "extra" points for the positive effects re joints and sleep . . . The only downside to the product for me personally is that I have to use 5 caps to make the progress I want, which means a bottle will only last 18 days . . .

Would I use again? Yes. I actually want to Erase as a STAPLE!

Would I recommend? Definitely.


My Thoughts on Performance Enhancing Supplements Performance Enhancing Supplements is a young company with only TWO products. However, those two products are EFFECTIVE and BOTH of them I have used with excellent results. Performance Enhancing Supplements proves that you don't need to have an extensive line-up to make an impression - their products speak for themselves re results, and the company name and recognition will only get bigger and better. Already, Alpha-T2 has become a STAPLE in my supplement arsenal, and Erase is going to be!

The REVOLUTION CONTINUES with ERASE

DISCUSSION

The last five weeks did not go as planned and have a been a huge reality check for me, hitting home more than ever how important it is that I start taking care of my HEALTH.

Training is something that I do for ME, initially because I loved it and wanted to, but now that I have a love-hate relationship with it (as I grew to have with my cycling), I do it because I HAVE to. Training is more than just an obsession or compulsion for me - it has been, is, and HAS to be my way of life, and plays a dominant role in the maintenance of my physiological (and mental) health.

Having the last five weeks not go as planned, with the constant adjusting and redirection re my body's responses and reactions, I have had to carefully reconsider my goals. I have not yet decided whether I will compete again or not - although I am leaning towards it, because I want to see what I can do if I REALLY put the effort in; plus, it helps to have a dated end-goal to work towards, AND I hate losing - but I AM going to work on a few areas that if I DO compete again (I will have made this decision by the end of the month), will help present a more balanced figure and the complete package that is desired.

Today is my last day on Driven Sports' Triazole.

Tomorrow I start using Erase - a product in the same category as Triazole. Once again, I am the FIRST female to use this product, logging my experience so that other women can see effects and have some idea of what to expect, etc. should they consider using Erase.

GOALS

The readjusted goal post-competition was: "To do is to get back below 9% bodyfat, then 8% bodyfat, and then LEANER, with the eventual focus to maintain 8-9% bodyfat once I achieve the lowest level of leanness I possibly can."

Because of everything that has happened - especially in the last two weeks - I am no longer going to pressure myself into getting as lean as physiologically possible, because right now my body is fighting every attempt to do that, doing instead what it does best: RECOMPING.

Therefore, looking at what has been, what is, and what will and might be, the more realistic goal is to CONTINUE TO RECOMP whilst maintaining 8-10% bodyfat, with a few other specifics:
* Work on capping my delts and adding a little more mass to my arms
* Build my strength back up
* Get back to a decent level of fitness

I'm starting this log at:
* Body Composition of 9.5% bodyfat
* Body Mass of 115 pounds
* Resting Pulse of 32 beats per minute

TRAINING

I really need to get back into a rigid structure with my training.

Weights

Day 1: Shoulders

Day 2: Arms

Day 3: Full-Body

Day 4: Full-Body

Day 5: Upper Body

Resistance sessions will get done in this order each week. I have a day of just cardio - which will be done where my body feels that it needs it (although I will endeavour to do it on Thursday), and a day OFF ALL training each week (usually Sunday).

I am going back to lower reps, so that I can lift heavier - which means improved strength, more mass, and leanness easier to maintain. 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 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) is going to be specific to Hamstrings, and I will deliberately use lighter weights, bodyweight, or plyometric exercises only.

Cardio

Day 1: HIIT Cardio

Day 2: 20 min Cardio

Day 3: HIIT Cardio

Day 4: 20 min Cardio

Day 5 HIIT Cardio

Day 6: 20 min Cardio

Resistance sessions will get done in this order each week. Note that the days do not "match" the same numbered resistance day.

Flexibility

Stretch 20-30 minutes every training day (i.e. six days a week).

NUTRITION

It's more important than ever now though, that I DO 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.

Even though I will be calorie cycling, LISTENING to my body on a daily basis and adjusting my nutrition (as I do my training) as required is KEY.

I have 5-6 meals daily, 2-3 hours apart.

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.

BC+EAA - New Watermelon-Kiwi Flavour: 3-4 x 10.5-21 grams daily.

BLACK CATS: 3 caps first thing and 2 caps 6-8 hours post-Dose 1.

EndoAmp Max: 1.1 gram first thing and 1.1 gram post-training.

Erase: 1 cap first thing and 1 cap 6-8 hours post-Dose 1.

IGF-2: 2 caps first thing, 2 caps ~40 min pre-resistance training, and 2 caps pre-bed.

MuscleGels: 1-2 packets daily.

Organic VitaBerry: 5 grams post-Meal 1 and 5 grams post-Meal 3.

NeoVar Recomped: 2 caps ~60-min pre-training, 2 caps immediately post-training, and 4 caps pre-bed.

PerformaStrips VB-12: 1 strip pre-training.

Shred Matrix: 3 caps 30-45 min pre-Meal 1 and 3 caps either 30-45 min pre-Meal later in the day or pre-bed.

Topicals: LipoBURN applied post-post-training shower and Eviscerate Smolder applied post-pre-bed shower.

Vitamin C: 1 gram first thing, 1 gram immediately post-training, and 1 gram pre-bed.

Let's get ready! NO PRISONERS!

I WOULD LIKE TO THANK . . .

THANK YOU . . .

A lot goes into competing and I would not have been able to do what I did without the backing and the support of the following companies and people:

* Applied Nutriceuticals
* Christine and Matt Pearson
* Primordial Performance
* LG Sciences
* Performance Enhancing Supplements
* Sean Scott

Each of you were mentioned in my "Bio" at the Finals of my competition, but I would like to thank you all again, here, for your sponsorship and support, encouragement and motivation, and belief in me.

I also want to thank everyone else who has been behind me - Ava, Brenda, Jeff, Chris, Josh, Jason, Brandon, Gary, Dave, Rob, and the many others (you know who you are).

I mentioned to Sean on the night before the competition that this is the FIRST time I have competed ("competed" being a blanket term for all my sporting competitions) that I have actually HAD support from others and not disapproval or disappointment that I have chosen this path (when I was cycling, my coach and sponsor were the only support I had), and it means a lot to me to have that. So thank you for that. It definitely makes a HUGE difference knowing that I am not doing this by myself.

~Rosie~

Review of Performance Enhancing Supplements' Alpha-T2

I've been using Alpha-T2 for nine weeks now. I've gone through two bottles and are currently on my third, and it's time to give a review on my experience . . . I want to thank Josh for giving me this opportunity and for supporting me in my US debut competition preparation (and yes, you got a mention in my Bio that they read at Finals)


What is it?



* Targets fat loss
* Increases fat burning and decrease fat storage
* Increases metabolism
* Optimizes thyroid activity
* No jitters or unwanted side effects

For the product write-up, please review Performance Enhancing Supplements: Alpha-T2.


Body Composition: 7/10. Pre-Alpha-T2 I was 118.2lb at 12.1% bodyfat. Post-Alpha-T2 I am 107lb at 8% bodyfat. So a loss of 11.2lb and 4.1% bodyfat. My rate of loss was just 5.7lb of fat and 5.4lb of lean body mass - most of that lean mass being food and water in the last week pre-competition when I actually DID diet strictly. However, there was a small amount of muscle loss - from my arms, which I am NOT happy about, given how hard I worked to gain that only a few months ago . . . Re girths, I lost two inches from my waist, hips and thighs, taking me back to my usual size re waist and about an inch bigger than usual everywhere else (and this will be back to normal in 1-2 weeks as well!), and 1-2 inches from all other areas of my body.

Fat Loss: 8/10. I lost 4.1% bodyfat, which averages out at a loss of ~0.5% bodyfat per week - this is the safe and recommended rate of fat loss, and considering the fact that I only dieted during the ninth week, is actually quite impressive. For more, see comments under "Body Composition" above.

Metabolism: N/A. Considering my caloric intake and activity level, I generally have a reasonable - most people say fast - metabolism. It did not change a lot using Alpha-T2, but since this is only a feeling and not fact, I cannot give a specific answer for sure. Let me tell you though, that my high calories did not seem to have much impact at all on my fat loss (i.e. I was able to effectively and successfully lose fat even at ~4,300 calories daily - except for the week-pre-competition).

Thyroid: N/A. Although I would have liked to see the changes in my Thyroid Hormone levels from pre to post-Alpha-T2, I did not have bloods done.

Stimulant Effects: 10/10. No unwanted "stimulant" effects such as jitters, crash, etc. were experienced, even though Alpha-T2 helped a little with the energy and focus, etc. of a stimulant.

Other Effects: 8/10. I was constantly thirsty and feeling like I was living inside a furnace for the majority of the time that I was on Alpha-T2.

Overall: 8/10. For the first seven weeks of my usage of Alpha-T2 I stacked it with Shred Matrix and DermaTherm (it definitely stacks with anything!), so therefore my results cannot be solely attributed to the Alpha-T2 alone. However, Alpha-T2 definitely made a difference to my progress - everything plays a part in the whole. To be honest, the change in diet over the last week (the only week that my calories did not average out at ~4,300 calories daily) did not make too much of a difference in the effectiveness of Alpha-T2 - it worked regardless of calorie/carbohydrate consumption. I was also very happy that Alpha-T2 worked WITH my body and not against it, like all the other thyroid boosting fat burners I have tried in the past. For a brand new company, Performance Enhancing Supplements have produced a winner that is going to be a staple in my future fat loss stacks!

Would I use again? Yes. I was originally going to use only ONE bottle, and I am on my THIRD! I am also going to be stacking this in the future with Erase, to see how that goes.

Would I recommend? Yes. Not all thyroid boosting products work for everyone. I am one of the rare few for whom Mitotropin does NOT work - it actually has the OPPOSITE effects with me than intended. Therefore, for those who want to use a "thyroid boosting fat burner", then I highly recommend using Alpha-T2. Alpha-T2 is like my IGF-2 (the only Growth Hormone booster that works with my body instead of against it), but for thyroid boosting fat burners.