Figure/Physique Countdown 2010

Hello,
This is my introductory blog & so I apologise for the length but I want include a thorough introduction to optimise on feedback, comments & advice.
 
This blog has a number of functions:

1. As the title of my journal says I have dreams of one day standing on stage & so hope that after 15 years of talking the talk, I might actually walk the talk.
2. I’m a Yellow Haze tester & so am requested to log my experience/ results for Muscle Finesse.
3. I’m hoping that no.2 will give me greater accountability to you all & get my ass finally into gear & keep it in gear towards achieving no.1.

I am:
married (3 years to Mark SAP contractor), live in Surrey, work in finance administration for an IFA, attend David Lloyd Brooklands, have organisational OCD; I spreadsheet my diet & workouts to the nth degree & I like things the way I like them, everything has it‘s place & everything should be in it‘s place. 
 
Stats:
Age: 35
Height: 5’ 2”
Weight: 12st
BMI: 30.8 (obese)
(Plan to do more measurements, waist etc, but tired now!)

The Plan:
I’ve tried, admittedly not too hard, to ‘bulk’ & cut, & failed. So for the next 12 weeks I am going to concentrate on trying to lose fat whilst preserving the muscle mass I have.
 
The Diet 7 days:
5.45am - 1/2L water + 1xYellowHaze (next week will try 2 if am ok)
6-7 - Gym, 1L water
7.30am - 30g oats made with water, salt & sweetener & 1 scoop (20g) chocolate whey + dash (100ml)
skim milk with herbal T
10am - 1/2L water, 150g fat free cottage cheese & 1 piece fruit (banana/ pear/ 2 kiwi)
12.30 - 1/5L water, ‘raw’ stirfry veg with 45g brown rice (dry weight) tin John West Mackerel & 1 egg
3pm - 1/2L water, 150g fat free cottage cheese & 1 piece fruit (banana/ pear/ 2 kiwi)
5pm - ½ protein bar (cnp, just can’t eat a whole 1, REALLY struggle, need a cup of T with skim
Milk to get it down!)
8pm - 150g chicken/turkey/salmon/mackerel with veg/ salad & 45g brown rice (dry weight) or 150g
Potatoes, herbal T
10pm - Bed
 
All water drunk is either fruit/ herbal T’s or flavoured with aspartame free cordial
 
The Work Outs:
Monday - 6am, 45 min push circuit (abs, chest/ tri’s) alternating upper/ lower body exercises 1 set of
               15/20 reps each
                6.30pm, 45min spinning class, more for social girlie aspect, will try to keep lower SS rather
                than psyco class intensity!
Tuesday - 6am, cardio on spin bike, 20min HITT followed by 20min SS
Wednesday - 6am, 45 min pull circuit (abs, back, bi‘s)
                      6.30pm, 45min spinning class
Thursday - 6am, cardio on spin bike, 20min HITT followed by 20min SS
Friday - 6am, 45 min shoulder circuit
Saturday - Active rest, swim + steam
Sunday - Active rest, Wii fit

Be The Change
My Journal

Day 1

So today went exactly according to plan!
Diet as above, had mackerel, rice & salad with couple artichoke hearts & pickled red cabbage for dinner.
This morning did push circuit:
Abs 10 reps each exercise (p/side):
Crunches
Reverse = Reverse crunches/ transverse squeezes (not really getting much of a movement towards a reverse crunch yet!
Side Up = Side crunches (ankle on opposite knee)
Side Over = Side crunches (knees dropped to 1 side)
Plank & side bridges
Alt arm/leg = Opposite arm leg extensions on back with 3kg medicine ball alternating to be in hand extending behind head.
Push Circuit 10-15 reps:
If no weight is given then I am using body weight only, at 12st it’s more than heavy enough for moment without adding iron!
Press Up/ Squat Bench Press on Ball - 6kg Dbells/ Polymetric Jump (VERY not dynamic, lol! But feel like good for back strength building & bone density)
Fly on Ball - 6kg Dbells/ Stationary Lunges (each leg)
Cable Fly plate G7 (possibly favourite exercise, love the stretch as well as the pump, great!)/ Leg Extension plate 3
Single Arm Overhead Dbell Extension - 4kg/ Lying Leg Curl plate 3
Reverse Tri-cep extension - 4kg/ Calf Raise plate 1
Straight Bar Tri-cep pushdown plate 8/ Bench Step Up’s

& then did spin tonight which was actually quite hard after nearly 3 weeks off!

Yellow Haze:
No noticeable difference during WO, but possibly a little shakey untill 9am-ish? BUT 1st day back on diet & back at work after 2 weeks off (anticipation?).

Be The Change
My Journal

Nice to see you posting again! How were your hols?

Quick question, if you don't like protein bars, why are you eating them??

My Journal (updated link)
http://www.muscletalk.co.uk/JOURNEY-TOWATCH-THIS-SPACE-m1459794.aspx

LOL!
Cos I was getting organised earlier this year & bought 2 boxes! So I'm damned if I'm gonna waste em!
Hols were fab! 3 course buffet breaskfasts & al day long sun lounger siesta's...... got away with 7lb on.
Thanks Sooo much for leaving a post.

Be The Change
My Journal

Well done for starting a journal. Have you decided whixh federation you want to compete in yet?

Just one point. Why don't you have anything to eat before you train. Excuse my ignorance but I have no idea what Yellow Haze is!

It's Just A Ride
http://www.paulgeorge.org/
http://www.youtube.com/elfintan

7lbs is probably a lot of water from not eating cleanly so I shouldn't worry too much, you'll get a more accurate reading over teh next few days I should imagine...

My Journal (updated link)
http://www.muscletalk.co.uk/JOURNEY-TOWATCH-THIS-SPACE-m1459794.aspx

Yippeeeee!  Another journal to get stuck into!
 
Well done you!
 
 

My competition journal: http://www.muscletalk.co.uk/Diamante-Warrior-AmazoniaChoosing-Your-Battles-Wisely-m2398177-p149.aspx

Day 2

Yay, all the kule kids have come to visit my blog! But that’s how I feel, lol! I’ve been reading your journals for a month or so now & you all know each other so well & are much more (please take this the right way!) experienced than me, that it’s very exciting for me to know that you’re going to keep an eye on my progress, plenty of positive accountability can only help, I hope.
Today has again gone very well. Did 30 min fairly intense SS cardio on the spin bike this morning. Was sweating lots & felt good but tried not to sprint all out as in HIIT & keep heart rate steadier. Diet as per plan, & for dinner had 50g (dry weight) wholemeal pasta with quorn (just in freezer needed using up) & turkey (not a lot between two, so hence the addition of quorn), mixed veg all tossed together with very low fat garlic & herb cream cheese. Not a meal I’d usually plan to have, but was struggling at w/e going round the supermarket having not properly planned meals for week.
No gym tonight have prepared a batch (5 days) of brown rice for freezing.
Other supplements I’m taking:
1000mg C + 1g (tsp) Glutamine post WO.
1000mg Carnitine with breakfast (just using up tub, supposed to be good for fat burning?!)
1 x Berocca & 1 x Pharmaton with dinner.
Might seem excessive to some but I’m managed to avoid all bugs & sniffles (thus far) & can not remember having been ill certainly in last 4 months.
Silly mention; I strain my Cottage Cheese in a coffee filter overnite to drain the excess liquid off!? Makes it more of a cream cheese consistency that I like. Do you think I’m (significantly) lowering the protein quota, I am getting rid of valuable whey or dyu think it’s just water?

Be The Change
My Journal

No, no particular federation(s) in mind as yet, I still find that all a bit confusing. I think it'll depend on what end result I manage to work towards & where that fits into what catagories & I'm sure taking the Yellow Haze will exclude me from some.
 
I guess I'm just not in the habit of eating b4 I train, s'not to say I can't/ couldn't. I'm not lifting particularyly heavy yet, would eat if I was. Also there's a good case for fasting cardio in a morning?
 
Yellow Haze is a new supplement from Muscle Finesse that has caffine, white willow bark & 'ephedra alkaloids' in it. I was given a bottle free to test in exchange for a journal documenting use. I figured it would give me another edge to the accountablity (that I keep harping on about) & I wasn't not going to  take it for fear of exclusion from some comps as I might never reach the stage, but it & the accountability might help me lose even 2 stone.

Be The Change
My Journal

PS. Day 2
YellowHaze: Definitely more 'buzzy' in the gym & not the noticeable shakiness of yesterday.

Be The Change
My Journal

Well done for starting a journal.. good luck with your goals !

You seem to have the determination, you'll do it !

Training by www.fitness121.co.uk
Diet by www.healthyaction.co.uk

Welshy


Well done for starting a journal.. good luck with your goals !

You seem to have the determination, you'll do it !

Thank You!
I'm sure with everyone's support here, I'm in the best position I've been in in to finally do it.

Be The Change
My Journal

Day 3
Another good day.
WO was a bit disjointed, the gym is having a refurb & all new equipment. Very exciting as there’s lots of new cable/pully equipment & I love that, but couldn’t really flow with my WO this morning. Will pop over at w/e & figure things out when I have more time.
Diet according to plan. 4got to have 5pm bar to see me thru spin & was hungry so had a small slice of cous cous cake (will post recipe at w/e, s’great & fat & sugar free!) with espresso b4 spin.
Dinner; salmon steak with veg/salad & balsamic.
YellowHaze: Fine, nothing either way today. But WO didn’t flow the best.

Be The Change
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So the Yellow Haze is basically a fat burner? I really would suggest fuelling your weight training sessions as you have a different objective than you would have with fasted cardio.  There is no way I could train without a few meals inside me but there again I'm not a morning person.

It's Just A Ride
http://www.paulgeorge.org/
http://www.youtube.com/elfintan

Sorry if I'm being blonde, but I'm not sure what you mean about the objectives?

But I would find it difficult to eat at 5.30 b4 gym, I have everything timed pretty tight as is & I am a morning person. I'll see how I go, if I'm not dropping the weight & am not doing decent wieghts in my circuit (indicating I still have muscle mass & strength)then I'll def have a rethink.
I'm not gonna do the same thing over expecting to get a different result, although I also know that success = consistency of purpose.

Be The Change
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Day 4

AM WO: 10min 6km/hr, 1.5% incline treadmill + 10min stepper + 10 mins Xtrainer. Felt good, sweaty.
Diet good, dinner; 150g chicken/turkey + 150g potatoes + salad & an avacado.
No gym pm, got lots of silly little jobs done tho.
YellowHaze: Definitely more ‘buzzy’ with cardio altho endorphins prob higher also.

Be The Change
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Day 5
Had an impromptu PT session this morning with David. Asked him to show me new cable machines & he decided I could be pushed a little also! But after previous 4 days I was shattered. He’s a semi-professional rugby player & so I knew he was into weight training, but I thought more for fitness & sports specific. Turns out he’s trained a couple of BB’s & was quite insightful. I know he’s got to sell himself & his PT session but I think he could be good for me, so I’m going to book in with him, & ask Mark to buy me some sessions for x-mas. He suggested once a fortnight just to keep momentum going, sounds kule.
Diet went well & although had planned to have fish n chips tonight:

• the fish was breaded (left in freezer to use up, won’t be breaded moving 4ward)
• had too many chips (although oven & pack said 2.7g fat/100g)
• 2 slices warburtons toastie………
• followed by 6 little squares/ oblongs of Green & Blacks.

Hey ho, the rest of the week has been spot on & I did resist a G&T that Mark was offering. I have to be able to lose the bulk of the weight without being on a pre-comp style diet & it is 1^st week back after a serious holiday blowout………. & ‘the time of the month’. Here endeth the justification, lol!
YellowHaze: Nothing to report.

Be The Change
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Saturday 29/11 & Sunday 30/11

OWwwwEEEeeee!
Ok so maybe some PT sessions would be a REALLY good idea I haven’t hurt like this in a long time!
Diet
Sat: 2 eggs on 2 slices toast (nimble wholemeal) with marmite, cnp flapjack bar, beef salad with lighter choices coleslaw (6 little squares/ oblongs of Green & Blacks), chilli (homemade) & rice (45g dry weight) (6 little squares/ oblongs of Green & Blacks).
Sun: 2 eggs with asparagus & 2 slices toast (nimble wholemeal), tin baxters ham & sweet corn soup with 100g turkey/chicken & 80g potatoes, claves liver with lighter choices mash potato, 1 carrot & curly kale.
 
No WO’s too sore!
No yellowHaze.

Be The Change
My Journal

4oz Couscous (300kal)
2 eating apples grated (100kal)
1 beaten egg (75kal)
2 Tbsp sweet mincemeat (100kal)
1 tsp mixed spice
‘few’ drops almond essence
3 heaped tsp granulated aspartame free sweetener
Boiling water
(575kal - 8 slices = 72kal p/slice - fat, sugar & aspartame free!!!)

1. Place couscous in a bowl & pour over boiling water untill couscous is covered. Cover bowl with plate.
2. Grate the apples & mix with sweetener, mincemeat, spice & almond essence.
3. Add the beaten egg & ‘2.’ into ‘1.’ & mix well.
4. Place mixture into a shallow oven proof dish & cook until golden brown.

Gas mark 5 - 180 electric - approx 30min.
You can replace the mincemeat with whatever you’d like: dried/ fresh apricots, figs, dates, cherries, sugar free marmalade.
But personally I do think the original recipe is the best.
Enjoy!
Really good as an evening snack/ meal 6/7 with a packet of protein pudding.

Be The Change
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Well done on starting a journal and good luck with the trial.
 

hififi


No, no particular federation(s) in mind as yet, I still find that all a bit confusing. I think it'll depend on what end result I manage to work towards & where that fits into what catagories & I'm sure taking the Yellow Haze will exclude me from some.

Sadly yes, ephedrine and related products are not allowed in the natural feds.

Sponsored by Muscle Finesse Drunk on Udos

I'm amazed you can lift without eating beforehand!!!!  If I have to train early, I HAVE to get up earlier just to fit the food in!
 
PT sessions are fab and marvey! I train with PT Petey and it has been great.....I've learned so many new exercises and ways of doing things! Never a dull moment!

My competition journal: http://www.muscletalk.co.uk/Diamante-Warrior-AmazoniaChoosing-Your-Battles-Wisely-m2398177-p149.aspx

OK, ok, I get the message, lol!
That's the 3rd professional to comment on my lack of pre-am WO fueling!
Dyu thihnk a 20g-ish whey shake made with water'd be ok? Shud there be a half or a whole banana in there also?
Thanks Fi xx

Be The Change
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Your aim with fasted cardio is fat loss but yur goal when weight training is to build muscle so they are 2 different things.

It's Just A Ride
http://www.paulgeorge.org/
http://www.youtube.com/elfintan

I usually have a scoop of propeptide in water, an oatcake and half a banana about 30 mins before I hit the gym.  Seems to be enough without totally bloating me!
 
I think you will find the benefit of this in the long term honey!
 
As Tan says, fat burning, building muscle.....two totally different kinds of training!
 
 

My competition journal: http://www.muscletalk.co.uk/Diamante-Warrior-AmazoniaChoosing-Your-Battles-Wisely-m2398177-p149.aspx

Kule thanks!
But can I do both in the same programme? I was wanting to concentrate on fat loss but HATE not doing weights!
So should I fuel my morning weights WO's & not my cardio mornings? Would that work?
I guess so cos neither of you are acrrying the extra 3st that I am, lol!
xx

Be The Change
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I'm 11 stone Honey so hardly a waif lol. You have to decide what you want. Do you want to just lose fat? Or do you want to build muscle as well? I know alot of people subscribe to the fasted cardio thing and swear by it but personally I've not had any explaination that had made complete sense. I also know some really lean ladies and gents that don't do their cardio fasted (May the fasted cardio Gods strike me down). Personally I would take Chrissies suggestion and get something inside me pre training, then do weights and then hit the cardio after weights.

It's Just A Ride
http://www.paulgeorge.org/
http://www.youtube.com/elfintan

01/12 - Day 8
WO was much improved this am after advice from PT. Although noticed quite shakey & very much in need of breakfast, so I reackon fueling weights WO's is a bloody good idea, lol!
Spinning was in the new studio at the gym, darkened room with disco lights & loud thumping music & hot, COME ON! Was FANTASTIC! Ok calm, calm, but yes there was quite an endorphin rush felt, lol!
Diet according to plan, very good day.
YellowHaze: 2 this morning, quite shakey but as mentioned think more to do with blood sugar levels.

Be The Change
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ElfinTan


I'm 11 stone Honey so hardly a waif lol. You have to decide what you want. Do you want to just lose fat? Or do you want to build muscle as well? I know alot of people subscribe to the fasted cardio thing and swear by it but personally I've not had any explaination that had made complete sense. I also know some really lean ladies and gents that don't do their cardio fasted (May the fasted cardio Gods strike me down). Personally I would take Chrissies suggestion and get something inside me pre training, then do weights and then hit the cardio after weights.

I know you're right, & I have to agree re fasted cardio explanation not making complete sense.
I want both, just conflicting views as to whether I can do both at same time?
PT will have me doing more of a weights WO with a definte split than my 'cobbled together not sure whether it's cardio or wieghts circuit'. So may be able to do some cardio after weights but at mo don't have time. Maybe with a chest/Tri, Back/Bi, Legs/Shoulders split I could be doing 30min weights & 20 cardio after? Should cardio after weights be SS or HITT?
Should I do 20-30min HIIT cardio 2 morning's inbetween weights WO's or should I try for 40+min SS
 
Really appreciate everyone's time & patience with me here. I just wana get it right & waste as little time as possible perfecting it so I can 'rock n roll'.

Be The Change
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I'd just suggest getting some kind of routine together to start with and not worry too much about the specifics. I'd say don't go in all guns blazing because then you have no room for manouver. How long do you have at the gym? How many days do you have available to train?

It's Just A Ride
http://www.paulgeorge.org/
http://www.youtube.com/elfintan

Hehe, I do have OCD & like to plan things to th 'n'th degree!
& spreadsheet it all!
& you're right anything's better than nothing.
I like to go 6am, gets me going in a morning & weights are just too annoyingly busy at night. Need to be heading down stairs to shower by 6.50am.
Then I'll do the 2 nights spin (mon & wed) just cos I like the crack, not nessesarily to be part of my programme.

Be The Change
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Ok...but you stil haven't said how many days you get there in the morning lol!!!!!

It's Just A Ride
http://www.paulgeorge.org/
http://www.youtube.com/elfintan

ElfinTan


Ok...but you stil haven't said how many days you get there in the morning lol!!!!!

Doah! that'll teach me to try & sneak a reply at work!
5 mornings, mon-fri.

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02/12 - Day 9

WO further improved thru fuelling, managed 20g-ish whey shake made with water & a small slice of CouCous Cake.
Rest of day good. Night off gym few small jobs done. Have slight headache I’m about to take something for tho.
YellowHaze: Fine. Less shakey, but had fuelled WO. Although headache this evening?

Be The Change
My Journal

Glad to see you getting somewhere with eating pre lifting honey!
 
Personally I do the unfasted morning cardio when I'm cutting only. It seems to work for me in shifting the flab from my legs and butt area!!!  Don't do it off season as it would just kill me!
 
Do you think the headaches are linked to the Haze?

My competition journal: http://www.muscletalk.co.uk/Diamante-Warrior-AmazoniaChoosing-Your-Battles-Wisely-m2398177-p149.aspx

How bout 3 day split Mon Wed Fri with weights and Tues & Thurs cardio + your 2 spinning classes.

Mon - Chest & Arms - 3 for chest and 2 each for bi's & Tri's
eg Flat Bench (bar bell/dumbell or machine)
Incline press (as above)
Flies (Dumbells, machine or cables)
DB curls
Preacher Curls
Tri Press Down on cables
Skull Crushers
Wed - Back & Shoulders - 3-4 for back and same for shoulders
Chins
Deadlifts
Lat Pull Downs
DB Rows
Some form of shoulder press
Side Laterals
Upright Rows
Rear Delts
Fri - Hams, quads & calves. -
seated calf raises
standing calf raises
 Leg Press
Some form of squat (bar bell/dumbell/machine)
Leg Extensions
Ham Curl (lying or seated)
Walking lunges

3 sets minimum of everything in an 8 - 12 rep range.

That is just a guide as I have no idea how your gym is equipped. Use what you have and improvise. I think it's entirely up to you if you are happy to do the 2 morning sessions of cardio fasted but certainly not the weights sessions as it just defeats the object.

Chrissie are you absolutely sure it was the fact that your cardio was fasted of was it just the sheer volume of cardio you were having to do? It's a tough one to judge really because there is no comparison.

It's Just A Ride
http://www.paulgeorge.org/
http://www.youtube.com/elfintan

Tan, when I am in comp prep, I'm not even sure what DAY it is my lovely!!!
 
Volume wasn't that great to start with (and won't be this time hopefully) so I can say that it was vair effective then. Obbos diet got cut, volume of cardio both unfuelled and HIIT evening went up.........
 
It's all about calories burned at the end of the day. Ooooh, and gaining the legs of an amazonian goddess, obviously!

My competition journal: http://www.muscletalk.co.uk/Diamante-Warrior-AmazoniaChoosing-Your-Battles-Wisely-m2398177-p149.aspx

LOL!

It's Just A Ride
http://www.paulgeorge.org/
http://www.youtube.com/elfintan

03/12 - Day 10


So journal entry last night was a bit pants! Sorry.
Hadn't realised my headache was that bad, better now.
Did 30min cardio am: 10 treadmill (6.5km/phr) 10 stepper, 10 xtrainer. Really enjoyed it.
Diet according to plan & spin tonight was good, not as pumped as Monday but you can‘t have it allways all the time.


Tan - Holy cow! that's a lot of exercises/ sets! I erm, have not, never been doing enough, if that’s what’s required. But if that is what’s required then that is what I’ll do. I’ll cherry pick the ones I like for now hehe. Gym's very good so I've no excuses but will stay away from deadlifts as I have a dodgy back that I manage & I think I might leave the walking lunges untill I have a bit more strength & less arse to inflict on the people walking past the treadmills & whilst yes legs of an Amazonian goddess are very much desirable, at 5’2” I’m not sure in anyone’s stretch of the imagination they are ever going to resemble such! My sister might say hobbit goddess!?!
Hadn't thought about doing the split you suggest, but if you all think it's good I’ll give it a go.


Will defo stick with fueled weights WO’s not decided on cardio. Am struggling to eat meal 4, 3pm-ish & so adding an extra meal at start of day & having carbs earlier on all days is prob not a bad thing?


Chrissie - Yes 2 may be too many, dosage does say “1 p/day, do not exceed dose, bla, bla“. But though I'd try & see!


YellowHaze: x2 - fine & no headache tonight
BUT have had a top up of caffine tonight, having had an espresso before spin, which I hadn't had last night.
Will try two again in the morning & then not have the espresso later in the day & see how I am.

Be The Change
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No worries - leave the deads out and add hypers or something else.....but I'd highly recommend doing the walking lunges....come on...how many people are there at 6am...and even if they are FK em and go for it ;0) When you are there with buttocks that can crack nuts and they are still in flabby bum land they will wish they'd joined you!

You should easy be able to do the workouts in 30-40 mins

It's Just A Ride
http://www.paulgeorge.org/
http://www.youtube.com/elfintan

Thank you Tan, I know you're right, you know you're right, I shall give them a go monday morning!
xx

Be The Change
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