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TankGirl's contest prep

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Tank Girl
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2003/07/05 00:05:21 (permalink)

TankGirl's contest prep

ok people, just thought starting a journal of my contest prep would help my motivation, and who knows, possibly some other girls looking into competitive bodybuilding.
brief background. i'm 5'2 currently 128 lbs. bf 13% (pictures to follow) this is my second bodybuilding contest. my last one was in April. i didn't make the top 6 but i think i did pretty ok for my first contest.
my diet right now is composed basically of fish (milkfish which is a very very rich source of omega 3) and kingfish (i think that is the english name for it)--i live in the philippines by the way. and sweet potatoes. around three medium sized ones everyday. i eat essentially one medium sized kingfish for breakfast with coffee, then work out, then i'll have a whole milkfish and one sweet potato post workout, rest, go to school, eat again (either one fish or some chicken breast if i have to lug it to school) hit the gym for another session in the afternoon (workout specifics to follow) and then one to two kingfish for dinner, with two sweet potatoes. my sweet potatoes are made into french fries but baked instead. this does wonders for me as the boiled ones were too boring to eat.
my training looks like this
Monday AM--Chest, BAck, Abs,30 min cardio
PM--Biceps, Triceps, 30 min cardio
Tuesday AM--calves and Abs, 30 min cardio (if i have time as i rush off to class T-TH)
PM--30 min cardio (abs again if i feel like it)
Wednesday AM--Legs, shoulders 30 min cardio (if i can)if not i move this to PM
Thursday AM--calves Abs 20 min cardio
PM--Abs, 45 min cardio
Friday AM--Chest BAck, ABs, 30 min cardio
PM--biceps, triceps, 30 min cardio
Saturday AM--Calves, extra glutes-work, shoulders, 30 min cardio
sunday OFF!!

speaking of off..i must run off...time to hit the gym. more later. any comments, questions suggestions thus far appreciated!! oh yeah, my supplememtation list and sked are to follow, promise!!


PM
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    gymbabeliz
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    RE: TankGirl's contest prep 2003/07/05 00:10:56 (permalink)
    wow! I reckon you do even more than me! What are you doing for the cardio? Look forward to seeing your pics :)
    #2
    Tank Girl
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    RE: TankGirl's contest prep 2003/07/05 05:10:18 (permalink)
    ok i forgot to include what supplements i take. i take 2 xenadrines every morning 30 minutes before breakfast. 1000 mg vitamin C, 800 iu vit. E, 1 cal/mag, and one multi-vitamin.

    i'm also on a two week on, two week off cycle of clen that looks like this (start on monday) M-2 T-3 W-3 Th-4 F-4 Sa-5 Su-5 M-5 T-5 W-6 Th-6 F-6 Sa-7 Su-7 (thru trial and error and my experience, these amounts work for me. enough for me to feel a bit flushed. i don't mind the jitters too much...i even like them in a strange way--)
    even on the off weeks of clen i keep taking my xenadrine as i need to burn off lots of fat, however every third week, i take a very strong sort of ECA (more eph than anything) only every other day to shock my system. this works for me too. i also forgot, i'm also taking tribulus fuel stack (by twinlab--which contains DHEA) this is experimental more than anything for me. i think it works in making me look a bit harder tho. could be just my wanting it to make me look harder..hehe.

    i know your probably wondering why i have to take so much fat burners and the reason is that i have lots of fat to burn...i've always been a pudgy kid. the fat is accumulated mostly around my abdominal area, and around my lats. frustrating because my arms and my legs are getting nicely cut up, but my abs are LAGGING behind. it sucks, really. no matter how much cardio i do and how clean i'm eating, its taking me forever to see my abs. is it me or do women really have a harder time burning fat then men....sigh.

    a couple months back i was seriously considering going on a steroid cycle because i was so utterly frustrated at how slow my progress had been going. i decided against it for now, i think i have lots to learn and some-more bodybuilding dues to pay, if you catch my drift.

    my cardio consists of either the elliptical machine at the gym set to an interval training mode (i wear a polar heart rate monitor at all times during training--its the model that you can personalize the data and it tells you how many calories you are burning)
    i keep my heart beating from 135-145 bpm. sometimes i'll row for 30 minutes, other times to break the monotony, i'll do mini circuits consisting of 15 minute bike, 15 minute elliptical and 15 minute rowing. other times i'll just bike around the village...and other times i'll hit the pool for some laps. rarely, my cousin invites me out for a run, and i'll join her. but not too often as my knees get too sore from running.

    how does one attatch pictures here anyhoo...oh well, i'll figure something out.
    have a good weekend all!!


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    levi
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    RE: TankGirl's contest prep 2003/07/05 05:44:15 (permalink)
    good luck, that steroid thing pops into my head too, when i think i'm not making progress. i'm resisting too.
    #4
    mattster
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    RE: TankGirl's contest prep 2003/07/06 12:11:59 (permalink)
    Good luck girl,

    Just a quick question tho - i notice in your programme you train some body parts twice per week - would moving that to once per week allow you better recovery etc?
    #5
    James
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    RE: TankGirl's contest prep 2003/07/07 00:09:07 (permalink)
    all the best and keep us posted
    will be agood thread this!
    #6
    Tank Girl
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    RE: TankGirl's contest prep 2003/07/07 07:31:05 (permalink)
    i'm just not feeling 100% today. i think..no, i KNOW its because i kinda slipped a bit (a LOT) diet-wise yesterday and cheated. oh hell, i ate pistachios, and some sweets which i know very well i shouldn't have. and some chestnuts. i was in my man's house and i just couldn't resist myself. i feel terrible. anyone out there who can help with curbing cravings and keeping the mind (and hands busy) while people around are munching? i know some of you will probably suggest that i try not to get into these situations in the first place, but i gotta be social at least one day of the week. sucks. i feel terrible. to console myself i am doing extra cardio this afternoon after arms. i hope i have the energy for it.

    i wanted to ask you, James, what you think of garbanzo beans as a low glycemic carb instead of sweet potato?
    #7
    Philia2
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    RE: TankGirl's contest prep 2003/07/07 08:14:10 (permalink)
    Did I miss out something? But did you say the date of your competition?
    How many weeks do you have left?
    If you are already at 13% bodyfat then you're definitely on the right way........
    #8
    Tank Girl
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    RE: TankGirl's contest prep 2003/07/07 12:08:37 (permalink)
    oh silly me i forgot to mention that the date of my competition is August 29th. i have roughly about 7 more weeks to go.
    biceps and triceps training went very well today i did rope pushdowns supersetted with barbell curls (6 sets of 20 to failure increasing by 5lbs each set) and preacher curls (around 5 sets plus one pump set) hammer curls (3 sets) closed grip tricep presses (around 5 sets also with a pump set) and a token three sets of tricep dips.
    my cardio session wasn't too good, somehow my blood sugar dropped rapidly and i started feeling rather light headed after the 25th minute on the machine. my fingertips were also starting to feel cold and tingly...so i stopped for some water, and a stretch. it was then that i figured i was hungry. i had already burned something like 400 calories total for the session (plus the 374 from my morning session, makes 774 for the day. still rather low, but good enough for today)
    i have another query about sweet potatoes...what i do is i either slice them very thinly and pop them in the turbo broiler to bake into chips (yummy crunch) or make them into fries (also baked and yummy this way) my question is, does baking them this way alter the quality of carb or the carb content in any way? boiling them is just so boring and sickening to eat.
    yaaay!! my cousin who is a doctor might help me get a prescription for some T3!! i hope she can do this for me...she seems rather the serious type....i've been wanting to try this for a while and its pretty hard for us to get here as its not even available locally. she's going to ask the med reps in the hospital to bring some in...if she wants to that is. if not sigh. oh well.
    #9
    Ant
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    RE: TankGirl's contest prep 2003/07/07 13:54:12 (permalink)
    Good read this!

    Must say about the Tribulus fuel though, in the page I've just been reading about it, it only has tribulus in it, which won't help a woman.

    It works in men by raising Leutenising Hormone therefore indirectly increasing the sex hormones (testosterone). In a woman, the only possibly effect it would have is incerasing the female sex hormones estrogen and progesterone, which isn't a good idea if you are looking to harden up.
    #10
    Tank Girl
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    RE: TankGirl's contest prep 2003/07/08 02:57:16 (permalink)
    thanks, Ant. wanna buy a bottle of tribulus fuel?[:o)] hehehe. anyway, i'm going to stop taking it right away. it had some DHEA in it too, which i read was supposed to be good for you. i've read that yohimbine has certain fat burning properties and that it has a particular affinity to the receptors in the thigh and butt area. i'm going to go score a bottle this afternoon and will let you know how it goes.

    theres a new trainer in the gym, he's a monster with the roids apparently. says he can get anything. well anything except for the stuff i want. on my wish list for my (very far out into the) future cycle is anavar, and primo or deca. and some T3.
    BUT that is for another topic all together.

    i filled out my registration form for the contest along with the other trainers at the gym who will be joining, i was kinda delaying it...i guess in case i get cold feet or feel like i won't cut up in time....well, now there's no turning back!
    #11
    Ant
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    RE: TankGirl's contest prep 2003/07/08 10:53:44 (permalink)
    Good call on the yohimbine, make sure its actual yohimbine HCL not yohimbe
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    Big Les
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    RE: TankGirl's contest prep 2003/07/08 20:26:36 (permalink)
    Ant: Yohimbe HCL - where? or is that a dumbass your going to get spammed question.

    All the best Tank. If you decide to be enhanced make sure you read the info on here it is essential.

    Good luck with the prep, I am reading avidly.

    Big Les
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    levi
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    RE: TankGirl's contest prep 2003/07/09 05:05:53 (permalink)
    i tried yohimbine hcl, but i had trouble with not eating carbs with it, so i'm not sure it ever got a chance to work. now i just take it before running on an empty stomach.
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    Ant
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    RE: TankGirl's contest prep 2003/07/09 09:30:52 (permalink)
    quote:
    Originally posted by seungmena

    Ant: Yohimbe HCL - where? or is that a dumbass your going to get spammed question.



    Loads of places mate, its certainly legal in the US, and a bit of a grey area over here, but still makes it into many combo fat burners.

    Very short half life, so best taken before cardio/weights.
    #15
    Tank Girl
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    RE: TankGirl's contest prep 2003/07/09 15:31:46 (permalink)
    what the heck is happening to me?! ok, i don't want to get flamed here but i decided yesterday after some research, to try the drug Metformin (i read that it increases insulin sensitivity and helps get you get into ketosis much faster...and staves off hunger to boot) here's what happened...after excitedly having no problems scoring the stuff OTC (AND very cheap, mind!) i rushed home to have lunch and immediately popped one 500mg pill in my mouth. WRONG MOVE!! i think it may have been way too much for me in one dose because the rest of the afternoon i was shot. my afternoon cardio session was terrible!! i couldn't even finish my 30 minutes on the elliptical...i was getting faint and i knew it was because my blood sugar was dropping at an alarming rate. we all know that at this point we want to just stuff our faces with something...anything sweet and unhealthy that is. lucky for me i had some protein powder with me...it helped a teensy bit. trainers at the gym were telling me i looked so pale already. yikes. anyway, that night it got much worse. i went to the bathroom so many times (i didn't think i could have that much um...waste in me!)

    so my leg workout today was terrible...i was weak, (probably due to mild dehydration from having the runs) and my mind wasn't there at all. i felt low and out of it the whole day today, so much so that i broke my diet a bit to make me feel better perhaps, (graham crackers and some spaghetti...and then some more grahams)

    i know that these side effects (low energy, lethargy, grumpiness[:(!]) will go away after a couple of days, i want this to work because i feel like i need something to keep my hunger for munchies at bay. anybody here with any experience with metformin, i'd be really glad to hear of it. my partner wants me to go off of the stuff, but i have a great feeling that it'll help.

    got a new client today, feel happy about that.
    tomorrow's another day!!
    #16
    Tank Girl
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    RE: TankGirl's contest prep 2003/07/11 02:34:03 (permalink)
    just thought i'd drop in a note to say how my metformin is working. i think i'm slowly adjusting to it, i've started cutting up the pills and until yesterday i was taking 250g with my first meal of the day, and then another 250g during my last meal of the day. i'm doing a ketogenic diet and i only consume my carbs 1) after my workout which is my second meal of the day, and 2) (after my afternoon cardio session)or my last meal of the day. this seems to work for me energy wise as i don't experience any rapid blood sugar drop during my morning workout. any comments on this? again, if anyone else has any experience using metformin or glucophage, i'd appreciate a holler.

    my energy seems to be better now. i think i'm finally getting used to the metformin. i've also been doing some more research and it points to caffeine and ephedrine lowering insulin sensitivity. so as an experiment i've stopped taking my ECA stack and have reduced my caffeine intake to one cup of jasmine tea in the morning. i was a grumpy girl yesterday (much to the detriment of my mother!--sorry mom!) and i think this is why.

    now i'm starting to think of how to properly cycle the metformin with the ECA And the Clen. any ideas on how i should do this would greatly be of help. i was thinking of 2weeks on clen, 2 weeks on ECA, and then 2 weeks of metformin. i'm wondering if there is a better more effective way to do this where i'd get more effects as i'm already almost 6 weeks to contest!!!!! getting nervous here as i still can't see my abs. sigh.
    #17
    ozzy
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    RE: TankGirl's contest prep 2003/07/11 13:39:40 (permalink)
    If you are in contest prep, i am going to be blunt, i hope that is ok, but this is just the way i see things from an outside perspective....

    ...i think you have started taking the thermogenic supplements far to early in your pre-contest prep. By doing them this early your body has already adapted to them and will become less responsive to them. When you get down to the last stages of the pre-contest prep is the time your body will find it hardest to lose the extra weight and this is when you should introduce the thermogenics IMO.

    The xenadrine, does this contain any ephadrine? and if so have you been running this with your clen???

    Your training routine, IMO it needs work. You are on a calorie deficitant diet and you are driving yourself way past what i would consider sensible training. Training this often will prevent the body from recovering sufficently and will slow down muscular gains.

    Your ketogenic diet, this is a good idea, but again i would have recommended you save this till the last minute. Ketogenic diets are good for shedding fat but they also lead to greater muscle loss through catabolism.
    #18
    Burton
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    RE: TankGirl's contest prep 2003/07/11 13:56:16 (permalink)
    If she backed off the clen and combined it with the ketogenic intake nearer contest time, the anti-catabolic properties of the drug will balance the catabolic nature of sed diet... correct?
    #19
    ozzy
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    RE: TankGirl's contest prep 2003/07/11 15:13:48 (permalink)
    to an extent, but you should be in a position at the end of your precontest prep where the week before the comp you do not train. This is beacause you are not really going to make any advances in fat loss at this stage, but the fullness fo the muscle can be reduced by continuing to train and going ketogenic.
    #20
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