Preparation for IFBB Worlds 2011

Hi everyone. Hope you are all well and your training is going well.
I am Lisa Cross and i have just started my prep for the IFBB Worlds which will be held in Serbia in 2011.
 
I have been competing for just over two years. In 2009 i competed in the NABBA England and NABBA Universe and then the following season i competed for UKBFF by qualifying at the Hercules show and then managing to win the women's bodybuilding class at the finals in 2010.
 
I was over the moon to win at the British finals and at the time of competing i was really happy with my condition and felt very confident. Since then though i have had time to reflect on the competition, look back over photos and listen to the advice of people whose opinions i value. The general consensus was that i needed to be tighter, especially from the rear  ( not sure if that sounds rude but i hope you know what i mean!)
 
With that in mind i had two main aims for my off season after the British :
a) to build up my glutes and ham strings
b) to keep in better condition off season
I am actually a bit lighter at the start of this comp prep than i was last year. I have some pics to put up of my present condition but am struggling to put them up at the moment.
My off season diet doesnt differ much from my basic competition diet at the start. The main difference being that i stop having milk with my coffee, i swap a breakfast of muesli and milk for oats and in my off season i might have two cheat meals during the week as opposed to one.
 
Below is the diet i will follow for the first week of my comp diet, including all the supplements i take. I am very lucky to be sponsored by CNP -
 
meal 1 - 65g pro peptide (4 x creatine tablets, 2 x pro CLA)
 
meal 2 - 170g turkey
              100g oats (1 serving of Pro tect, 1 packet of pro vital, 1000mg of vit C)
 
meal 3 - 200g of egg whites
              200g of sweet potatoes (3 x pro omega)
 
meal 4 - 170 g of turkey
               200g sweet potatoes ( 4 x creatine tablets)
 
meal 5 - 65g pro peptide
              25g of almonds
 
meal 6 - 80g of pro recover
 
meal 7 - 170g turkey
               150g of brocolli (2 x pro CLA)
 
meal 8 - MRP (3 x pro omega, 1000mg vit C)
 
Apart from all the help and support i get from CNP i also need to mention Lewis Breed who oversees my diet. I cant praise Lewis enough. Both he and Stuart (Core - dont think he needs an introduction) have been such a great support. I also get so much help and support from Jeannie (Ellam) and Moe. I competed against Jeannie in my first comp where she beat me and we have been good friends ever since. Jeannie has just had a beautiful little baby girl and is just getting back into training but i know she is itching to get back on stage.
 
In order to bring on my hamstrings and glutes i started to train them this off season on their own, whereas the previous year i had trained them after training back. I plan to continue training them seperartely until i get to the final weeks of my comp prep.
My training pattern in the off season would usually be two days on, one day off and as such i would train the same body part once every nine days. I also continue to train abs in the off season.
 
I hope you will enjoy my journal. I also know that a lot of you will be getting ready for comps yourselves and wish you the best of luck.
 
I hope to be at the MT UKBFF show in Bedford and look forward to seeing some of you there.
see you soon
lisa
xxx

Hey Lisa, great to see you on here. Huge fan of your physique and wish you every luck in getting that pro card as you certainly deserve it. Good luck with your prep and hope to hear how you're getting on

Hello there,
 
I saw you at nottingham, first time and I thought you looked totally fab!
 
I'm a newbie really to the workd of BB but you don't have to be Sherlock Holmes to see that amount of work and dedication you have for this sport and I admire that greatly.
 
Take good care and good luck with everything you aim for....

hi Kitty and Northern gal,
 
great to hear from you both and thanks for the kind words and support. I really appreciate it. Whether you are as experienced as Kitty or a newbie to body building like you say you are Northern gal we all have so much learn from each other and i suppose that is the beauty of the sport.
 
see you both soon
lisa
xxxx

Woah, I'd kill for 100g of oats right now ! LOL !!
 
Welcome to MT again Lisa, really looking forward to following your prep - I'll be at the MT show so would love to come and say hi
 
All the very best with your prep x

great to see your journal up and running Lisa! 
 
Your one of my favourite bodybuilders thats competing at the moment, and it will be great to follow you through to competing and winning (hopefully) your pro-card so you can represent British bodybuilding abroad!

Best of luck Lisa.
 
If you're looking at glute specifics - you might find Bret Contreras' approach to glute training quite handy, certainly worth a read;
 
http://bretcontreras.com/category/glute-training/

Welcome onto MT Lisa.
It was great to met you and chat at the Grand prix and Im looking forward to following your journal and progress pictures.
See you at Bedford!!

Welcolme to m/t Lisa, will be following this closely and wish you all the best in your prep.

Hey Lisa,
 
All the best with this journal, will make great reading.
See you at the Bedford show!
 
Aaron

Woop woop! Soooo nice to see you on here. Can't wait to follow your journal. Welcome :-)

what do you see as progress you want to make for the future lisa? 
 
refining/conditioning, or are you looking to add more size along the way?

hi everyone,
thanks for popping in and for your supportive comments. I have had a nosy through some of your own journals and it is great to be in such esteemed company.
I did have a look at the glutes training link that you posted AK. Really do appreciate that. I  had a good look through it and am going to try them next time i train glutes so i will let you know what i think. I am planning on filming a glutes training session for my you tube channel so i will post it on here as well.
 
So apart from altering my glutes/ hamstring training there are a few other things i am altering this time round.
When i was prepping for the British finals last year i worked my way up to two one hour cardio sessions. This time round i am going to split it up into three daily cardio sessions in an aim to fire up my metabolism several times during the day. I will do the normal early morning and late night cardio sessions and also do a mid afternoon cardio session. I know that Nicola Gilbert did this last year and she brought a much tighter package to the stage that year.
 
I will also use pro peptide rather than whey protein during this diet as it is a better quality protein.
 
I am only midway through my first week so there isnt really much to report. Below is a picture of my present condition. The second picture was taken 5 weeks into my comp prep last year.
 


 

The third picture was taken in 2009 before i had ever done a competition diet. I thought i would put it in for comparison. I know what you all must be thinking though - "where did she get that horrendous bikini from?" i think that was the intention - to wear the most minging bikini possible.
 
lisa
x

Great journal - we'll sticky this one!

Saw you compete at Nottingham, and so glad to see you on here! Its great to see a British Girl doing so well in the sport, good luck with the final prep for serbia!

Brilliant!!!
 
Really great journal addition and I am sure it will have us all glued to it!
 
T x

just seen the photos, they werent working when i was online last night.
 
Looking great for this far out, copared to 5 weeks out last year at nottingham, so you should make the extra conditioning you wanted for the worlds!  great progress over the last two years since the 09 photos as well!
 
great stuff!  just a shame that we wont get to watch you compete in britain this year!  British GP next year .... :-)  fingers crossed for you!

Yay I see the pics now
 
What's wrong with the bikini ? I love it ! Love the colour.
 
Huge difference on your quads...Wow !
 
What do you do for your cardio ? And what do you find the hardest thing about prep ?
 
xx

Great journal lisa will be following your progress good luck this year and welcome to MT. Great conditioning so far out will keep posted for your updates/pics.

YOO Lisa, Another warm welcome to MT, Awesome physique and i really hope you get that well deserved pro card we're all gunning for!!!