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My Road Through Hell... Back on track! - Mar. 20 2008 16:37:06
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Elsa
Posts: 255
Joined: Mar. 13 2008
From: Norway
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 The more I think about bodybuilding the more keen I am to get serious about it!!
I have made up my mind! I will and I am going to compete in Body Fitness before I turn 30. That means I have 2 years, 3 months and 11 days to get there!!
I currently instruct Spinning twice a week and in addition to some walking/jogging 1-2 times a week, I do weights 3-4 times a week (4-split prog) .
My routines have been very on and off, but that will change now - along with my diet!! 
I need all the help and support I can get from anyone out there, because where I live female bodybuilders are close to non-existent... which I know of anyway (maybe they're all hiding in their bunkers lifting only after dark or something)
My first steps in my preperations are:
1) Read and ask alot about bodybuilding, diets, competitions and rules in UKBBF and NABBA... already deep in to it 
1) Set achievable short term and long term goals
2) Increase flexibility over time
3) Improve Diet... More protein and less high GI
4) Don't miss a day at the gym!
I know its not going to be easy, and I am afraid I'm not gonna make it. But I'll do my utterly best to stay focused and keep my eye on the prize all the time! Grrrrh
My workout regime toady are as followed:
WEIGHTS:
Monday: Chest + Biceps: 3+3+2+2 sets and 3+2+2 sets
Tuesday: Legs: 3+3+3+2+2+2 sets
Wednesday: Free
Thursday: Shoulders and Triceps: 3+3+3+2 and 3+3+2
Friday: Back and Calf: 3+3+2+3 and 3+3
I always start of with 2-3 compound movements and finish off with 1-2 isolated movements and I try to keep the reps between 8-12, sometimes lower, and higher in warmup(not included).
CARDIO:
Tuesday and Friday: Spinning-- Average 75% HR fluctuate up and down...
Wednesday: Hopefully recovery workout... not fitted it in yet but working on it...
Sundays: Long steady run/jog for 45-60 min average 65% HR
Morning walks 3 times a week-- Just added in this week, what days depends on shifts working.
Any comments will be much appresiated...
Diet plan will come up too, but got to go. Out to play squash and than hit the gym
< Message edited by Elsa -- Jul. 3 2008 10:08:16 >
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RE: My Road To Hell! - Mar. 20 2008 16:43:32
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wallace9
Posts: 310
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From: Scotland
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good luck
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RE: My Road To Hell! - Mar. 20 2008 17:01:30
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ticteaser
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From: Wigan
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Go for it! 
That's a good start to your journal, and I'm sure you can easily achieve your goals - good luck!
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RE: My Road To Hell! - Mar. 20 2008 19:26:09
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nodumbelle
Posts: 813
Joined: Feb. 18 2007
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Good luck. Determination, dedication and realistic short and long term goals all in hand - sounds really good - will keep popping in  Have you thought about BNBF?
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RE: My Road To Hell! - Mar. 20 2008 21:06:43
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kitty
Posts: 24246
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From: Chorley, Lancashire
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Elsa, you'll be fine with those supplements. Good luck with the journal
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RE: My Road To Hell! - Mar. 20 2008 22:16:34
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Elsa
Posts: 255
Joined: Mar. 13 2008
From: Norway
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I'm so chuffed for all those little comments you've all sent me... and that on such short time! I'm liking this forum already :)
I've done my work for the day, the snow is piling down outside so I'm gonna go and watch 24 on DVD with my treat for the night... choc flavoured casein in sk.milk. Yum ;)
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RE: My Road To Hell! - Mar. 21 2008 8:56:54
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Elsa
Posts: 255
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From: Norway
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My workout update Week comencing 17/3
Monday: Chest+Biceps
Chestpress Flat Bench BB: 30kg x 12/10, 40kg x 4 x 2
DB Flyes: 7kg 10 x 2, 12
Incline/Decline press: BB x 8 x 2
Bicepscurl DB: 7kg x 15, 9kg x 7/9
Hammercurl: 10kg x 8/7
Dips with bodysupport: 6rep, 4rep
Good workout. Chestpress 30kg-Weight of BB included(20kg). Morning walk 30 min
Tuesday: Legs
Squats: 30kg x 12/15, 40kg x 8 x 2
Deadmanslift: 30kg x 6/8/15 reps
Legpress: 100kg x 6 x 3
Lunges DB: 10kg(20) x 8 x 2
Legcurl: 20kg x 6/5 (Not performed well)
Chins with support: 8/6/4 reps
Think I lifted too heavy on deadmanslift. Back is ****ed. Need to start stretching soon. Lower back isn't getting better. Morningwalk 40 min, Spinning45min 164ppm(+/-75%)
Wednesday: Did **** all. Sat on my arse and studied the whole time.
Thursday:Shoulders+Triceps
Shoulderpress machine: 10kg x 15 x 2
Shoulderpress DB: 6kg x 10, 7kg x 8, 9kg x 6
Front Raise DB:6kg x 10 x 2
Bentover raise DB: 4kg x 10, 6kg x 10 x 2
Triceps kickback DB: 6kg x 10, 7kg x 10 x 2
Dips: 10rep x 2
Tri Extension DB: 9kg x 10/8
OK workout. Abit too busy at the gym for my liking. Couldn't access all the equipment I wanted and had to rush things a bit... Squash, 15 min on treadmill-2.3km-154ppm
Friday: Back + Calf
Pulldown: 30kg x 15, 40kg x 10, 50 kg x 6, 45kg x 8, 40kg x 10
One arm row DB: 8kg x 15, 10kg x 12/10
Pullover DB: 10kgx 8 x 2
Not a very good workout. Got a bit rushed by someone waiting for me and some idiot was occupying the smith machine doing all the excersises in the book, so I left it with that. Will come back stronger next week
< Message edited by Elsa -- Mar. 22 2008 18:09:23 >
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RE: My Road To Hell! - Mar. 21 2008 10:08:31
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ChrissieG
Posts: 1904
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From: Helensburgh, Scotland
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Hi Elsa!
Good for you! Journal going great guns already! You will find it very helpfull with your prep!
C
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RE: My Road To Hell! - Mar. 21 2008 10:34:53
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kitty
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From: Chorley, Lancashire
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Elsa, I do think the title of your journal is wrong . It's the road itself that could be hell not the end of it
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RE: My Road To Hell! - Mar. 22 2008 18:21:13
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Elsa
Posts: 255
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From: Norway
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This weekend has been awful so far. Have to sit in and get my assignemnt done and I'm so bored, so I'm eating the wrong things, not getting any excersise done and hormones are making me moody and grumpy. Going to work in the pub shortly and thats me for tonight.
Tomorrow I'm gonna go to the swimming pool and do a few laps before heading to work. Hopefully my (very last) assignment is finished by then and I can focus on building up my diet. At the moment I'm not counting, only trying to eat "healthy", kowing it wont change anything yet...
Gotten a few good advices from Nigeepoo and will build on that and find out what sort of food I can fit in to it. This will be the fondation of my diet:
At a bodyweight of 68kg (149.6lbs), start with an intake of ~1,800kcals/day and see what happens.
DIET AND PROPORTIONS OF FATS, PROTS AND CARBS
Eat 1g of protein/lb bodyweight =150g/day of protein = 600kcals/day.
Eat 150g/day of carbohydrate to keep your brain happy = 600kcals/day.
That leaves 600kcals/day which is 67g/day of fat. Ensure that you get ~2,000mg/day of EPA+DHA from oily fish.
I've always tried to cut out fat, and only take a capsule or two of omega 3.
I now have to get my head around all the different types of fats there is, and whhat food it comes from and portion it out.
Further I've read up on the different types of carbohydrates as well and tried to identify the Low GI one.
One thing is to find out the right type of food and nutrition, I also have to find the the ones that I like that are the RIGHT ones....
It's still a long way to go.
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RE: My Road To Hell! - Mar. 24 2008 10:58:35
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kitty
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Don't try and get too anal about your diet as it can make you go completely loopy. Basics, if you're not growing then you need more protein, if you're putting on fat then you're eating too much carbs/fats......of course you then also need to factor in cardio
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RE: My Road To Hell! - Mar. 24 2008 11:00:40
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samcim
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From: N Wales
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Good luck! Is ts great seeing more and more woman journals!
Keep at it!
PS any piccs?
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RE: My Road To Hell! - Mar. 24 2008 17:07:27
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Elsa
Posts: 255
Joined: Mar. 13 2008
From: Norway
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Monday is back and so far so good :)
Food intake today:
0703: Porridge cooked on water,1 tsp butter, semi-skimmed milk, whey protein, Omega3, CLA and mulitvit.
1030: 300ml semi-skimmed milk, whey protein, CLA, omega 3
1330: 1 can sunflower oil tuna(drained), 1 carrot, spring onion and 35 gr pasta.
1700: 1 wholewheat pita, 50 gr cooked ham, 1 tbs mayo, green salad, peppers
2100: +200ml light cottage cheese, handful seedmix, 1 kiwi
2315: 20gr choc covered marsipan... Think its bedtime now
I'm feeling full and got no cravings. Hurray!!.... That was before 11pm...
More veggies must go in my diet though....
Finished work now, and after the meeting at the centre at 2100 I'm heading to the gym. Think I'm gonna do cardio and weights and the leisure centre today. The shed is too cold to do any weightlifting in today I think.... My hands will prob get stuck to the dumbbells or something 
No pictures yet. I got some I took last summer, and I haven't changed much I'm afraid. So I'm thinking that after 12 weeks on this regime I'll take some new photos and compare to the ones I have :)
I am extremly focused on the diet at the moment because I have always had this extra layer of fat which has never made any attempts of going anywhere...!!! I feel I have to analyse my intake to find out where I'm going wrong. Only until I start to see that the weight is actually going down and its fat only! ;)
Once that's said I've bought my very first home equipment which should arrive this weekend!!! Hurray! Now I can't blame the weather anymore!! Morning cardio wont be a problem anymore :)
< Message edited by Elsa -- Mar. 24 2008 23:21:52 >
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RE: My Road To Hell! - Mar. 24 2008 18:32:45
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ChrissieG
Posts: 1904
Joined: Jan. 15 2008
From: Helensburgh, Scotland
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Elsa, I think you will find it very helpfull to be able to do some cardio at home! I know it has helped me especially on the days when I cannot really fit in two trips to the gym - as you say, no excuses now!!!
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RE: My Road Through Hell... To Triumph and glory! - Mar. 24 2008 18:35:41
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theiopener
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Hello Elsa, can i join you on your journey through hell, ive been told im rather good company
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RE: My Road Through Hell... To Triumph and glory! - Mar. 24 2008 19:42:45
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samcim
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From: N Wales
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quote:
ORIGINAL: theiopener
Hello Elsa, can i join you on your journey through hell, ive been told im rather good company
You were told wrong!
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13 week Road to Ibiza cutting Journal!!
3 weeks left till Ibiza!
3 years progress
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