Louise's Journal towards the IFBB World Championships - Italy 2009

Hi Everyone
 
As part of my work with Team MuscleTalk James asked me to keep a journal of my competition prep towards the IFBB World Championships this coming October. I thought now would be a good time to start it as I've been dieting now for about 10 days.
 
The World Championships are held in Italy and I will be competing in the tall Bodyfitness (figure) category.
 
Currently I am 10.4 stone, and I when I won the British finals last year I was 9.6 stone on stage.
 
In terms of my journal.. well I've not really kept one before so I don't really know what course the journal will take.. I will do my best to detail some of my work outs, diet etc.. no doubt I will use it to talk about some of my thoughts etc in the lead up to show day. As of now I am very nervous! But I will certainly try my best to represent the UK !
 
So.. at the moment I am training 6 days per week, and I do cardio every day. Most of my cardio is done before breakfast - I got into this routine and it's worked well for me. During my off season I haven't done much cardio to be honest.. I control the way I look in the off season by my diet. I guess I eat a bodybuilding type diet all year round - ive become used to doing this over the years.
 
OK - so I will try and attach a couple of pictures so you can see where i'm at now it's 12 weeks out.
Before you say it - i've put a couple of facebook and everyone has commented how lean I am at 12 weeks out. But so far it's all going to plan..
 
Anyway, I hope this journal will prove useful to people.. or interesting in some way lol
 
Lou x

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This is me a few weeks ago..

Attached Image(s)

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Oh and here are a couple of pictures of me from the British Finals when I won last year.
 
Lou x

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Great stuff Lou.  This will be a great Journal to follow

You'll have MT's backing for the IFBB Worlds!

James Collier
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Thanks James! Will try my best out there.

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Awesome physique Lou. Wishing you all the best.

God you pulled that condition in fast, best of luck your looking great for 12 weeks out!

Thanks guys...

Uuh yes I know what you mean Scott.. I am dropping fat like there's no tomorrow. I'm doing around 30-40 mins of cardio a day right now, and I certainly won't be changing that for a good while yet.

But to be honest I didn't gain much fat in the off season.. x

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..Lucky git! Anyway will keep an eye on this over the coming weeks.

Oooo a journal....we really must stop meeting like this hahaha!

Really looking forward to this read Lou! And then hopefully you can go kick eastern european ass ;0)

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I will try and take some hamstring pictures at some point - because they have improved 100% since the British. I have trained them in the off season like a mad woman lol!

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So what does a typical training week look like for you?

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all the best for the show!

i'm sure i saw you at the south coast UKBFF in 2008 where you took the figure class?
could be wrong?

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hi lou!  great to have another top level competitor keeping a journal. 

condition has come it really fast, and your looking fab.  i remember seeing the photos of you from last years finals, huge respect! 

how tall are you if you dont mind me asking?  are you hoping to come in heavier for the worlds?

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Is Kim prepping you again this year or James?

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Hi Lou
 
You look like you are making great progress.  What leg exercises would you recommend for females who generally struggle with legs?

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ElfinTan


So what does a typical training week look like for you?

Well at the moment my training split looks something like this:
1. Glutes/Hams
2. Back
3. Shoulders (Only once a fortnight)
4. Quads & Calfs
5. Chest
6. Bi's and Tri's
 
I actually enjoy training every day - so I try and train every day.... I generally only have Sundays off :-)
My split changes frequently though. x

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dazc


hi lou!  great to have another top level competitor keeping a journal. 

condition has come it really fast, and your looking fab.  i remember seeing the photos of you from last years finals, huge respect! 

how tall are you if you dont mind me asking?  are you hoping to come in heavier for the worlds?

Hiya - thanks Dazc!
 
I'm about 170cm X So I think thats about 5'7? x
 
I am hoping to be around the same weight as at the British!
X

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Hi Lou, looks like you have cracked the condition all year round, you look great!! I,m sure you will do well and all team muscletalk are right behind you!!

Micky McKay Personal Trainer Healthy Action www.fitness121.co.uk

 
 

flick161


Is Kim prepping you again this year or James?

 
 
Hi Flick,
 
I've done my own diet and training. Actually my partner originally wrote my exact diet requirements out - e.g calories required, fats, carbs. proteins etc.. But I have gone and changed it all lol.
 
I went to see Kim a few months ago and she had a check over how i'm looking. Luckily she was quite pleased lol! Always nervous when I go to see Kim!
 
I will most likely go and see Kim around 6-7 weeks out to check how i'm looking. My partner keeps track of how i'm looking on a day to day basis to ensure i'm not loosing weight too quickly.
 
L x

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Lou



Hiya - thanks Dazc!
 
I'm about 170cm X So I think thats about 5'7? x
 
I am hoping to be around the same weight as at the British!
X

 
cool, not too far left to go then!  whats your diet like,  or is it a trade secret?  :-)
 
and last question, how come you only do shoulders every fortnight? 

BODY TEMPLE  GASPARI & SYNTRAX rep.
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Hazel


Hi Lou
 
You look like you are making great progress.  What leg exercises would you recommend for females who generally struggle with legs?

 
Hi Hazel,
 
Well originally when I started to seek advice about my training and I went to see Kim in 2007 I was most concerned about my quads/glutes. I have been so lucky to learn so much more about leg training from Kimberley. She has the best legs in the business!
 
I have problems with arthritis in both my knees... so building mass to my legs was an issue!
 
I have now learnt to squat really well, my legs have developed a lot from this.
I also enjoy the Ronnie Coleman parking lot lunges.
I have also realised that heavier isn't necessarily better when it comes to female leg training. I tend to train legs light and the emphasis is on reps!
 
I also train quads and hams seperately.

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Best of luck. You have cracking aesthetics, a really good balance and flow to your physique. Be good to see the competative transformation

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

dazc

Lou



Hiya - thanks Dazc!
 
I'm about 170cm X So I think thats about 5'7? x
 
I am hoping to be around the same weight as at the British!
X

 
cool, not too far left to go then!  whats your diet like,  or is it a trade secret?  :-)
 
and last question, how come you only do shoulders every fortnight? 

 
Lol my diet is pretty boring... chicken and rice, chicken and rice..... very basic. I don't adopt a low carb diet though - it makes me feel rough and I can't train properly lol! I'm having around 150g of carbs a day right now, I will drop this as my diet goes on.
 
I train shoulders once a fortnight because they are hugeeeeeeeeeeeeeeee!!!!!!!!

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micky


Hi Lou, looks like you have cracked the condition all year round, you look great!! I,m sure you will do well and all team muscletalk are right behind you!!

Thanks Micky xxx
 

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How did you get them so HUUUUUGGGGEEEE! In the 1st place?

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Incredible Bulk


all the best for the show!

i'm sure i saw you at the south coast UKBFF in 2008 where you took the figure class?
could be wrong?

bump

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Incredible Bulk

Incredible Bulk


all the best for the show!

i'm sure i saw you at the south coast UKBFF in 2008 where you took the figure class?
could be wrong?

bump

 
Ah sorry I missed that post :)
Yes - that was me! x

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ElfinTan


How did you get them so HUUUUUGGGGEEEE! In the 1st place?

My shoulders have always been quite big to be honest.. even when I was at school lol.
But I guess back when I started weight training I did a lot of heavy pressing exercises, and I used to be able to lateral raise really heavy! I don't do that anymore tho x
 
So now I just do a few exercises for shoulders.. and that's enough for me.
L x

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Looking forward to keeping up with this one.

I think you've made a few people jealous when you say you don't out fat on easily between shows. Have you always been like that?

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Hey Lou,

 What sort of rep range do you use for your leg work-outs??

Micky McKay Personal Trainer Healthy Action www.fitness121.co.uk

kitty


Looking forward to keeping up with this one.

I think you've made a few people jealous when you say you don't out fat on easily between shows. Have you always been like that?

Well yeah - its kinda the way I am lol.
 
I did try and get my weight up in the off season this year to try and put some mass on my quads. I made 11 stone for the first time in my life, but I just couldn't hold it at all. I was eating a lot of food, but I couldn't keep up with it. As soon as I went on holiday and came back home I had instantly gone back down to 10.6.
 
I basically eat bodybuilding food all year round - just in larger quantities when i'm not competing.
Boring I know lol! :-)
 
 

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Good Luck Lou.

to

UKBFF Midland Classic Overall Champion 2006

micky


Hey Lou,

 What sort of rep range do you use for your leg work-outs??

Well i've worked out that heavy/low reps etc.. doesn't really work for my legs.
Kim got me into high rep training for my lower body.
 
At the moment it's around 4 X 15 - i'm not going any high reps than this just yet..
But I will do as the competition grows closer.
 
Have you ever had a leg work out with Kim Micky? It's just horrendous LOL! The intensity of the work out is just unreal.

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Thanks PRL! X

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great to see you started a jounral hun!! am am shocked with your weight as im 10 2 and your so much taller and bigger than me.  i must go check my scales LOL!!

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Hi Louise,
 
We need to sort out a photo shoot soon. Ive already ran it past the editor of Flex.
 
It will be good to see Mark again ...
 
Fivos
 
 

I'm normally 10 and a half carly... thats my weight all the time.. But i've lost a few pounds, and started dieting for the worlds now. But yep, I have checked my weight over and over because I was a bit suprised.. I kinda thought I would be a bit heavier.

Actually whilst in fitness first the other day their scales weighed me in at 10 stone!! LOL. I was freaking out. But no, i'm 10.4 lol.

Fivos - yeah Mark mentioned that, nice one :) Not sure how you'd want me looking for the pictures... harder/softer?

L x

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Here's a little pic of my abs at 12 weeks out - note my Muscle talk t-shirt
 
Tonight i'm training quads and calfs with my partner, so i'll let you know how that goes later.
 
L x

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Loving the MT top hehehe!!  you abs look awesome, your gonna look hottt on stage hun, gonna do UK proud!! xxxx

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