Day 243: Back from the Brink (Update!)

MOTIVATIONAL QUOTE OF THE DAY

"There are going to be times when life feels more like a struggle than a smooth road.  The challenges that you face in life are what brings you to higher heights. There is strength in everyone, though not everyone believes in themselves enough to rise above. Whenever a crisis arises in your life, try to take a positive action towards that obstacle. Remain focused on your goals and never give up. You are capable of so much more than you realize, you have the power to do anything your heart desires. Keep your mind open, your heart filled with determination, and always BELIEVE that you can do it!" – Roseanne Venturino

THE LAST 2-3 MONTHS

Time sure does pass by quickly. The last 2-3 months have been interesting to say the least, and Venturino's words couldn't have summed them up better. Definitely frustrating, but also strangely rewarding.

Work

It doesn't feel that long ago that I was preparing for my first Figure competition of the year, and starting a new job that meant I was not able to compete as planned. After only a month of consistent inconsistency and unpredictability of the job, having to reschedule everything for a "yet-to-be-determined" date, because I had no idea of where I would be at any given time, or even if the job would allow me the time to do what had in some instances been planned MONTHS in advance, I did what was best for my mind and body, removing myself from the situation.

Injury

Then, at the start of August, I somehow managed to REfracture my left wrist again - the first time I double-fractured it weakened it, and I push my body as hard as I can, likely sometimes asking too much of it, and this is its way of telling me I need to slow down.

A Rare Training Period

The last 10 weeks have not been the best and quite a rare period re training for me. Because of work demands, I only managed 2-3 training sessions a week for three weeks, with the fourth week a complete week OFF ALL training (the decreased volume and time off might have been a little beneficial for my body, given that I have not given myself a break from any training or had a week off all training since the start of October LAST year). Close on its heels, my wrist injury meant another complete week OFF ALL training (the SECOND in five weeks!) because the slightest movement caused the most excruciating pain, battling through 2-3 training sessions a week for the last couple of weeks.

Definitely a far cry from my Maintenance training of 4-5 resistance sessions a week and six days with a cardio session lasting ~20 minutes, and I canNOT wait until my body is back up to speed re functionality and strength, with minimal or no pain in my left wrist, because it is unbelievably frustrating going from the work situation to the injury situation and having my training - which is what is the predominant factor in my health and fitness conditioning - suffer the way it has.

Sleep

I have not been sleeping well at all for the last few weeks, going for days withOUT being able to go to sleep, then spending days completely exhausted and passing out if I so much as close my eyes for a moment. I believe that the pain in my left wrist has contributed a lot to this, the pain taking a lot out of me, affecting me as unpredictably as June/July's work schedule.

Supplements

As far as supplements, for the last month I have only been - and will likely continue until further notice - using the most basic of staples: Vitamin C, RecoverPRO, MuscleGel Shots, and Assault (along with 7-KE).

I've definitely missed using Erase - notice the difference without it, and don't much like it, to be honest.

Just to note that - although I didn't know it when I started - as soon as I learnt that I would not be able to compete in July, I started using AnaBeta again, and ran through an entire bottle. I believe that this is one of the primary reasons why I was able to maintain my body composition so well with such little training and "normal" nutrition.

Lean Gains

Throughout this entire time, it has been confirmed more than ever - with time on AND off this protocol - that my adaptation of the Lean Gains protocol is THE nutritional method for me in getting the BEST progress for me and maintaining my leanness. Therefore, for the last 2.5 weeks I have been quite strict in sticking to this re timing of meals and feeding windows, and will continue to be. My diet is still not perfect, but, as I've discovered multiple times over, being "perfect" with my diet means LESS progress than when I am NOT perfect - so long as my meals are timed optimally for ME, then results happen.

Getting Back on Track with Training

Next week I am going to attempt returning to close to Maintenance training. I will obviously have to modify several sessions because of my wrist, but I am determined to do and lift what I can re weights (I have cut back to three 20-30 minute resistance sessions - if done efficiently, they do NOT have to be long to be effective), and be as close to "normal" as possible.

Training (modified) is:
Monday - HIIT 20 min + Shoulders/Hamstrings
Tuesday - Run 10 min + Arms/Abs
Wednesday - HIIT 20 min
Thursday - Run 10 min + Back/Chest
Friday - HIIT 20 min + Abs
Saturday - Cardio 20 min
Sunday - Day Off

Changes in Body Mass and Composition

Not being able to lift weights - or lift heavy when I HAVE attempted resistance training - has dramatically affected my body. Currently I am 106 pounds, the LIGHTEST I have been in ~7 years! Although my body composition has remained fairly stable, maintaining at ~8.5% bodyfat, I have lost MUSCLE mass noticeably from my deltoids and arms - both areas that I spent the first half of the year working so hard to add muscle to!

Future Plans

Because I was not able to compete in July, and because I want to compete at LEAST ONCE this year - I want to win my Figure Pro card so badly! - I am looking at competing at the end of October. The competition is only 8.5 weeks away, and since I am not going to gain back the muscle lost in the time I have, I will work on MAINTAINING the muscle mass that I currently have and lean out more, focusing more than ever on my stage presence and posing - both my "weak" areas - hoping that along with the changes I have made to my physique since competing last year are enough.

Photoshoots that were scheduled for June and July had to be rescheduled, now to take place in September and October, those with Walt Ostarly only a few days before the competition. I'm looking forward to all of these, especially since modeling is something that I have started taking seriously this year and want to do more of, increasing my versatility in the fitness industry, building on what I have done as an athlete, trainer, and writer.

Change and Opportunities

Life was starting to race away at a million miles a second for me, and even though not the most ideal way - certainly NOT how I would have chosen to do it - injuring my wrist has meant forced slowing down. Slowing down has given me the opportunity to reassess my direction, allowing for personal and professional growth, reminding me of what is close to my heart.

I have made some adjustments to my goals and been able to focus more on my writing, as well as take the time to do a few things that have been on my "to do" list for a while, including but not limited to:

• Start "branding" myself
• Get on Twitter - daily updates re motivation, blogs, etc.
• Design and start a Q&A blog
• Start writing a daily "Motivation" column - WPM Women
• Create a Facebook page for Rosie's MuscleRevolution
• Design and start a monthly RCS Newsletter - No.1 coming 1 September
• Start making several changes to my website

I am serious about establishing myself in the fitness industry, building the platforms that will give me the greatest exposure and ability to help others, whether it be as simple as motivating them, or as complicated as educating and helping them make lifestyle changes for a better quality of life.

THE FEMALE TERMINATOR CHRONICLES

Updates to my "Fitness Blog" (here) are likely going to become once or twice weekly, concentrating again on my training, nutrition, and supplements.

God Bless! 

The Next Four Weeks: Sometimes you have to Adapt

DISCUSSION

It's been three weeks since my competition. Leading up to the competition was 19 weeks being back at training.

The week after competition I had an "easy" week - well, easy for me, with only two resistance sessions and five cardio sessions. I DID consider it my "week off", determined never to have another COMPLETE week off ALL training after everything I've been through the last year.

The second week post-competition I trained as usual re Maintenance training - even if the training was done backwards through the week re days.

The third week post-competition saw only THREE training days (two resistance sessions and three cardio sessions), and counts even more as a "week off" than the first week post-competition.

The last three days have been NO training at all for me - this is the longest I have been without at least doing SOME training for the last 22 weeks! Three days' break from training is definitely NOT fun on my body, hitting home more than ever the importance of DAILY, INTENSE training for me, with at least 2-3 days of training before taking a one day break.

My primary goal for this period was "one month maximum to lose 1% bodyfat . . . and ~2 inches from each my hips, and thighs". Over the last three weeks, progress towards this goal has NOT happened, going backwards instead, and my body composition has actually INcreased due to the lack of dieting and training, as well as stress.

It seems that NOT taking time off from training has been detrimental to my body, and it has forced some off (no excuse, I know, but it has contributed towards my "regression"). However, the good thing about this is that the damage is not as bad as it could have been, and from NOW, the "one month maximum" CAN STILL be used to reach my initially set body composition goal of getting as lean as possible.

BODY STATISTICS

Now:
* Body Composition of 10.1% bodyfat
* Body Mass of 122.2 pounds (although this is irrelevant next to body composition)
* Resting Pulse of 32 beats per minute

I feel like I am back to square one, especially with the bodyfat and weight gain - just goes to show how such a little time can make such a difference. It probably doesn't help that I was getting pretty lean when it happened, making it almost "rebound", and not well. Trust me when I say that an extra 15 pounds on someone of my height is NOT a good thing (and my body certainly HATES me for it!) - every pound may as well be 10 pounds, because that's how it makes me feel, not to mention that now anything over 9.5-10% bodyfat makes me feel obese (yes, I know I have issues).

The first thing 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.

TRAINING

Because a week-pre-competition is meant to be followed for 7-10 days pre-competition/photoshoot only and not for prolonged periods of time, I am returning to a more manageable Maintenance training schedule.

Monday: HIIT Cardio + Stretch 20-30 minutes + Shoulders

Tuesday: 20 min Cardio + Stretch 20-30 minutes + Arms

Wednesday: HIIT Cardio + Stretch 20-30 minutes + Full-Body

Thursday: 20 min Cardio + Stretch 20-30 minutes

Friday: HIIT Cardio + Stretch 20-30 minutes + Full-Body

Saturday: 20 min Cardio + Stretch 20-30 minutes + Upper Body

Sunday: Day Off

My training does not stay the same re exercises, order, sets, reps, or weight used, each week, but varies. 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.

I train first thing in the morning, since this is the most effective for me.

For any given week training can be changed and adapted, based on how my body is feeling, recovery, etc.

NUTRITION

As I have mentioned, I am NOT a "dieter". Dieting does NOT work for me.

It's about listening to my body on a daily basis and adjusting my nutrition (as I do my training) as required. Over the last few months, it has also been about NOT consuming foods that I am sensitive and intolerant to - as I get older, the list gets longer - and for my HEALTH and fitness, I now have to take this more seriously and stick to it.

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

I also 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

Three products that make it so much easier to maintain relative leanness:

I'm starting Alpha-T2 back up today.

Also adding Shred Matrix back in from now.

CreaPure has still not arrived, and my NeoVar Recomped is likely to get here before it, so I am just going to go back to using NeoVar Recomped - especially since I have come to realize how valuable it has been in maintaining my leanness.

I apologize for the last three weeks - they have certainly not been anywhere near my best and very uncharacteristic of my usual drive and passion - and from now on, it's time to get back on my feet, renew my determination and discipline, and JUST DO IT!

Wonder Woman

The last few days have been hectic. Unbelievably so. The last few months I have been so busy that I am working hard around the clock (except, of course, when I have been passed out asleep), trying to do a million things at once, and spreading myself a little too thin (another contributing factor - besides the training for over eight months without a break - to my fatigue). To top it off, as if I haven't already got enough on my plate, I have just taken on another part-time job, in a role very hands on and interactive with the public. This means that getting back into a schedule re sleeping and training and working is ESSENTIAL, and has to start AS SOON AS POSSIBLE (otherwise, I am going to struggle to find time to train and get done everything that I need to get done)! Everything from now on has to be written down and scheduled in re times and dates, lest I forget something (and we can't have that). So, being busy is a GOOD thing. I LIKE being busy. Busy gives me little time to sit back and twiddle my thumbs - which is how it should be. Let's just hope that I have the strength and grace to give everything my complete attention and - when I am working on that particular thing or area - my very best. So, that's just in case, if I don't get to update daily (I have been trying, - I've kept a complete and comprehensive daily training/nutrition/supplementation journal since 2000, so NOT updating daily has been a bit out of step and weird - but lately, everything is getting to be a little too much, and some things are more important). It's not the first time I've made myself too busy to even think, trying to be Wonder Woman here and there and everywhere. but I don't want to start stressing myself out too much again. I can do this. I CAN do this. I CAN DO THIS!

Bringing Back the WARRIOR!

For quite some time now, I have been keeping a daily training and supplementation journal on the bodybuilding and fitness forums [I am a member of]. But long before that, I have kept a daily training journal, detailing EVERYthing including, but not limited to: My resting heart rate; waking times; meals times and what each meal consists of re food, brand, quantities, etc.; training re what and how and duration and how felt during, etc.; sleeping times; and far, far more.

I get asked a lot about what I do and have done to get and maintain my physique. I get asked for the "secret", tips and pointers, anything that might mean that someone else can also look this way. Unfortunately, as I told someone today, there is NO "secret". For MOST people, though, it comes down to NUTRITION, with training in a secondary role. However, for ME, it comes down primarily to my TRAINING - which is ALWAYS hard and intense and as far as I can push it - and my nutrition is secondary.

I do NOT do anything conventionally, often going AGAINST what is "accepted" or what "should work" re training AND nutrition. I do things for ME, to make them the most effective for ME. I know my body so well that I know how it reacts to anything and everything, and I have learned what to do to achieve any body goal that I want to in the most effective time and manner possible.

Currently, it is Day 110 of 2010. Therefore, my "blog" will start here. If you want to review all the days that have gone before, please see http://anabolicminds.com/forum/workout-logs/142638-female-terminator-chronicles.html (days 1 to 90) and then http://rosiesmusclerevolution.webs.com/blog_the_female_terminator_chronicles_revolution_2010_rosie_scott.htm (days 85 to 110).

Briefly, last week was the first time in over 8 months that I have taken a week OFF resistance training - or any kind of training. And it was taken, not because I planned it, but because my body just said "Enough!" and would do nothing but sleep, with even the smallest exercise like a walk down the road to pick my nephews up from school exhausting me beyond belief. NOT cool. I had Chronic Fatigue in 2008, and I am not eager to repeat the experience, although I suspect it is returning if I don't start looking after myself. The main cause for my fatigue of late, however, is due more to Adrenal Fatigue, because I have been pushing my body for too hard for too long without adequate rest and recovery. My body hasn't given out . . . But is HAS slowed down. It's letting me know that I can't perpetually treat it like a machine, even though I have, and want to continue doing so.

The last 5 weeks have been quite the battle, and I have even had to postpone my debut INBF appearance to later this year - it was supposed to be THIS Saturday. But now that last week is over, I am putting it behind me. I have started training again: Two days in so far, 'easing' into it - not that I want to, but have to - so that my body doesn't just stop altogether, like it did in 2008.

Anyways, as I have been since starting a "Fitness Blog", I may also mention random other things as they arise, for something different and a break from the usual.

So, let us begin . . .