BlueDeren's Journey
Hi Everyone!
I have decided that one of the things I'd like to accomplish is to enter a Figure Competition. So, I believe the best place to start is a journal...it will make me accountable. My plan is to stick to a 40/30/30 macro breakdown, 10-12 % calories (I weigh, roughly, 130 lbs) which I will log in Fitday and transcribe here. My training will be as follows: 3 days of HIIT, 2-3 days of steady state cardio. Mon-legs/abs Tues-shoulders/back wed-chest/arms/abs thur-legs again fri-assorted upper/abs I workout at home because my location makes it prohibitive to visit a gym. Needless to say, I use free weights/bench, treadmill for inclimate weather, and even a Total Gym-lol I look forward to contributing to what seems like a fun forum!:weights: Here's me: http://i123.photobucket.com/albums/o...gresspetwo.jpg http://i123.photobucket.com/albums/o...aney/back1.jpg http://i123.photobucket.com/albums/o...resspicabs.jpg |
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i am subscribed ;)
best of luck! |
Looks good.
What do you want your stage weight to be ? How tall are you ? And what does your diet look like ? 10-12% calories, of what ? being 130lbs I think starting with 1600 calories would be good. You might want to step the cardio up to 6-7 days a week. Not to sure about the training aspect, but 5 days in a row might be hard to recover from. Espeically while you train to compete. 2 on one off, may be better.But that's just my opion... Rest is very important. good luck:) |
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Here's my schedule for today, I will edit in the wts training later and my M5 is still to come (6pm) Feb 26, 2007 MEAL ONE-Protein Shake w/20 ounces water AM-HIIT M2-Protein Shake w/20 ounces water 10 almonds M3-1 Can of Tuna 1 Medium Orange 4 Crackers 20 ounces water M4-3 cups Lettuce 5 Baby Carrots 2 Tablespoons Dressing 2 pieces Wheat Bread 20 ounces water LEGS ABS M5-Protein Shake w/20 ounces water Total Calories-1034 (yep, a little low) Protein-42% Carbs-29% Fat-29% |
not to sure how long you have until you want to step on stage. But you might want to think about getting a trainer.... Just by looking , you don't have that much fat, so it's the litle things that you will have to do in order to tighten up.
I would get rid of the almonds ( i know they are good, but not if you want to go on stage) Salad dressing is not good...but what I find works and tastes good it vinegar and brown sugar twin. Also you might want to think about replacing your shakes with real food. It does make a difference. Here is the diet break down that my wife did in 05 before she got on stage. 1650 calories 825 calories protein/fat 825 calories carbs 1.5 oz (dry measurment) Oatmeal or cream of wheat or Shredded wheat 150 1/2 cup skim milk 45 4 egg whites 68 1/3 cup cooked rice or 2.5 oz potato or 1/2 cup yam 76 3 oz chicken breast or 4 oz tuna 147 1/2 mixed vegs or 1/4 cup corn or 1/3 peas 40 1/3 cup rice or 2.5 oz potato or 1/2 cup yam 76 3 oz chicken or 4 oz tuna 147 4 oz carrot or 5 oz broccoli or 5 oz cauliflower 40 1/2 cup rice or 4 oz potato 76 3 oz chicken breast or 4oz tuna or 6.5 147 1/2 cup mixed veg or 4 cups salad or 5 oz green beans 40 1/3 cup rice or 2.5 oz potato 76 4 oz turkey breast or 3.5 oz chicken or 3.5 oz halibut 147 1/2 cup mixed vegs or 5 green beans or 1/4 cup corn 40 1/2 cup rice or 4 oz potato or 2/3 cup yam 109 3 oz chicken or 9 egg whites 147 4 oz carrot or 4 cups salad 40 |
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Look like a great plan, Talo! I'll copy it out and see what I can apply. Thank you very much for all your suggestions, great stuff there:) BTW, my training for today, I tired to edit it into my last post but there was no option for it. Feb 26, 2007 LEGS Extensions 45#'s 3 sets of 20 Curls 45#'s 20/15/12 Calf Raises 50#'s 3 sets of 20 Step ups 2 foot rise with 10 # db 20/15/10 Squats 45#-15 51#-15 57#-10 ABS Incline Situps w/30#'s 3 sets of 20 Hanging Leg Raises 3 sets of 20 I know these weights aren't great but I'm trying to make steady progress. Good night everyone! It's been a successful, motivating day for me. I'm happy with this day's accomplishment and feel better about tommorrow:) |
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To be honest, if you keep doing what i see you posting here, your gonna burn yourself out way before november. Plus, you said you are entering a figure competition, that means you not only need to be lean, but muscular as well.
I would drop your cardio down quite a bit until your about 3 or 3.5 months out, the catabolic effects of cardio everyday plus wieght training are gonna really wear you down. Slow and steady, thats the key. |
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Yes, but if she keeps her calorie intake up , then she can not only burn away the fat (not much to begin with) but add some muscle... 9 months is a long ways away....So agree she dosen't need to over do it with anything right now. |
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