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Sassy Round 2: Fit for Figure

Sassy69

Sassy69

New member
OK, so here it goes again. Took my one week "off" post competition. Had a couple power-cheats, trained light every day post show except last Tuesday, including mostly 3 exercises, 8x8, just to get a pump, 30 min light cardio. Today it all starts again, first to dump the water weight from this past week and second to start reshaping for a "figure body" and target competition at the end of August.

I'm not sure how I'm going to handle logging as far as detailed diet, regular posts, etc. but I'll start it w/ what I've got so far & see how it goes from there.

5/22/05
Weight: 148 lb
Caliper readings indicate about 17 lb unwanted fat - but I'm guessing the numbers will settle down after I dump some water bloat. The worst gains were in my lower back -- i.e. water.

Also based on the most recent power-cheat, I'm going 2 days low carb to help move up the water dumping.

Diet:
*am cardio*
Meal 1: 32 g protein + veggies
Meal 2: protein shake
Meal 3: 32 g protein + veggies
Meal 4: protein shake
*train + cardio*
Meal 5: 32 g protein + veggies

This is the tentative schedule - need to see how it pans out time-wise, appetite-wise, hunger-wise.

Supps continue to be:
- T-100x (thyroid support)
- Whole Foods brand prenatal vitamins
- Digestive Enzymes
- EFAs
- Amino acids
- Cardio Breeze
- ALCAR
- NYC+
- Levorex (need to order more..)

And starting the beloved YES + neoprene waist wrap in a day or two.

Training: Back + hams
- Standing cable rows w/ medium grip - super set of 50/40/30/20 at 70 lb
**Top height setting
** Med height settig
** Bottom setting
- Deadlifts: bar + 35 plates - 8x8
- Lying leg curls: 4 x 25 - 60 lb (x25) 70 lb (x 25 x 3)
30 min cardio - treadmill at speed 3.3, incline 5

5/23/05:
AM cardio - 30 min Precor
( to be continued)
 
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Ooooooooooohhhhhhhhhhhh!!!!!!!!!!!!!!!!

Another meetup perhaps in the works??
 
Best wishes and much luck to you Sassy. Keep up the good work, I'm watchin and admiring from afar.

Necia
 
Thx necia! This stuff sort of drives me nuts but it also keeps my current life focused. Its like being masochistic in a constructive way .... :silly:
 
Sassy69 said:
We're looking at shows out of state this time, so more details to come as time passes.
Click to expand...

YAYYY!!! Need to wear my Sassy Tshirt again.... ;)
 
Sassy69 said:
We're looking at shows out of state this time, so more details to come as time passes.
Click to expand...

Why not the Mr. Ga show in July?
 
Primary reason is the desire to do the transition to figure - I don't believe that is a figure show either. Plus my parents have been begging me to come home to visit for July 4 (this show is July 9) ... just too tight a schedule... and I absolutely don't want to be flying thast close to a show.

Shadow - did you happened to check ur PMs yesterday ?
 
Sassy69 said:
Plus my parents have been begging me to come home to visit for July 4 (this show is July 9) ... just too tight a schedule... and I absolutely don't want to be flying thast close to a show.

Sassy, are you saying that flying has an effect on your pre-show condition? How? You've really got my curiosity up since I'm a pilot.
Click to expand...
 
If you have to travel say across country, deal with layovers and a full day of travel, this can general just tax your body when you are in your last 3 days of pre-comp when you are water depleting, carbing and generlly exhausted. I also find I tend to bloat when I'm on a plane for a long period of time breathing recirculated air, sitting & uncomfortable for 2+ hours, possibly not able to eat when I need to, having the dehydration exacerbated by the recirculated air, etc.
 
5/23/05

Diet:
Meal 1: 9 am (wasn't hungry this morning so I waited until I got to work..)
1.5 turkey patties + 1 c broccoli - 32 g protein

Meal 2: 11:30 am
1.5 scoops Bev Int'l Muscle Provider protein shake - 32 g protein

Meal 3: 2 pm
4 oz chicken + 1 c green beans - 32 g protein

Meal 4: 5:30 pm
1.5 scoop Bev Int'l Muscle Provider shake - 32 g protein

<train + cardio>

Meal 5: 8pm - between training & cardio
4 oz chicken + green beans - 32 g protein

(some whole wheat crackers + ANPB -- because I'm still "post show" :)... but that shit has to stop...!)

Water = 148 oz

Training:
AM cardio - 20 min Precor
PM Training - Chest + Tris
- standing cable pull downs - using the full cable frame - like flyes but pull down to the front. - 30/25 x 4
- flat bench DB press: (sore rotator cuff from the cable work, so did 5 lb DB rotator cuff work between each set): 20/8 25/8 30/8 35/8 40/8 x 2 45/8 x 2
- straight bar wide grip tricep press downs: 30/8 x 4 35/8 x 4
- Lying DB pullovers: 25/8 x 4 30/8 x 4
- "Oprahs" (over hand, then underhand grip tricep wide-angle kickbacks): 20/8 x 6 15/8 x 2

*then the power went out in the gym & the 2 blocks surrounding the gym - so went home for 20 min Precor.*

In a sick way, I miss my early AM training. I might be starting that back up next week...
 
Thx PP!

OK gettin' a little lazy here.. the post-show funk is still hanging around.

5/24/05
Meal 1: 9 am
3 egg whites + 1 c turkey pattie
1 c broccoli

Meal 2: 11 am
Bev Int'l Muscle provider shake

Meal 3: 2 pm
4 oz chicken
1 c green beans
*some junk food*
Meal 4: 5 pm
Bev INtl Muscle provider shake

Meal 5: 8 pm - between lifting & cardio at home
4 oz chicken
1 c green beans
AM cardio: 20 min
PM Training: Quads
- Squats: bar + 10/25 x 4
- Leg xt: 60/50 70/40 80/30 90/20
- Calf raises: 120/50 x 4
Cardio: 30 min precor

5/25/05
Meal 1: 9:15 am (had to get thru car emissions testing first...)
protein bar

Meal 2: 11 am
Bev Int'l muscle provider shake

Meal 3: 2 pm
4 oz ground buffalo
jalapenos
1 c broccoli

Meal 4: 5 pm
4 oz ground buffalo
1 c broccoli

Meal 5: 7:30 pm
4 oz steak
1 c broccoli
1/4 c cashews

no training tonite. must get sleep....
 
5/26/05

Meal 1: 9 am -- not much appetite this morning so ate late
4 oz steak
1 gigantic strawberry

Meal 2: 12 noon -- so bizzy at work forgot to eat - this also left me hungry w/in an hr of every meal after this
Bev Int' muscle provider shake + 2 strawberries

Meal 3: 1:30 pm
4 oz chicken
1 c broccoli
jalapenos

Meal 4: 3 pm
4 oz ground buffalo
1 c green beans
10 almonds

Meal 5: 5:30 pm
4 oz ground buffalo
1 c green beans

*stuck in traffic for nearly an hr getting to the gym*

Meal 6: 7 pm
bev int'l muscle provider shake - had to eat somethign before trainign

*train*

Meal 7: 9:15 pm
6 oz chicken + salsa + jalapenos
2 c broccoli

Training: shoulders
- Rotator cuff warm ups: 5 / 25 x 4 (rotators tend to hurt on shoulder day)
- Front bar press warm up: bar / 12 x 3
- Seated DB press: 20/8 25/8 30/8 20/8 25/8 30/8 20/8 25/8
- Side laterals: 10/8 15/8 20/8 10/8 15/8 20/8 10/8 15/8
- DB Upright rows: 20/8 25/8 30/8 20/8 25/8 30/8 20/8 25/8
- lying ez bar straight arm raises (like front 1/2 of a pullover): bar + 10/ 8 x 8
- ez bar bi curl: bar + 10/25 x 4
Cardio: 30 min treadmill
 
Sassy you are one hell of a good looking lady.. OK OK I AM FEMALE LOL.. ANYWAY
Hey sassy why dont you come to florida and compete with me FOR MY FIRST FIGURE SHOW in AUgust..
things are starting to progress.. THE ONLY HANG UP SO TO SPEAK IS MY *&^%$ BUTT AND LOWER ABS..
GOING TO NEW SYMRNA BEACH FOR THE HOLIDAY.. forgive my spelling it 4 in the morning!
HOPE 5 DAYS IN THE SUN AND GYM AND BEACH WILL HELP
EVERYONE HAVE A NICE HOLIDAY 11 WEEKS OUT!
 
I am actually considering some other shows in Aug, but I need to see how it all works out w/ schedule, travel, progress of my own ass, etc. :)

I'd love to get in as much use of those expensive posing suits as possible!
 
5/27/05

Not getting on the scale until tomorrow -- its been a bloaty 2 weeks and it happens also to be hormone week. :rolleyes: The size 2 jeans were a little tight in the legs today. I sort of look like a power lifter right now too. Though I've still got some vascularity in my arms & shoulders.

Diet:
Meal 1: 9 am - eaten while driving to work.
4 oz chicken
1 giant strawberry

Meal 2: 11:30 am - waiting for to go to lunch w/ one of the guys who just gave his notice at work today.. that's goign to be a hard-felt loss... though yet another contact for resume floating ;)
15 almonds

Meal 3: 1 pm - Benihana
- 4 oz chicken + 4 oz steak -- grilled, a bit of soy sauce in teh marinade
- cabbage salad, no dressing
(skipped the steamed rice and as soon as I saw teh guy drop a blop of butter into the grilled veggies I figured that was off the menu too :( )

Meal 4: 3:30 pm -- boss let us off work early so I shoveld down soem food & left for the gym
- 4 oz chicken
- 1 c green beans

Meal 5: 6:30 pm
- 4 oz chicken
- 1 c green beans

Meal 6: 9 pm
- 4 oz chicken
- 1 c green beans
- 1 tbsp ANPB
- 1 diet coke -- YES I DID IT! A DIET COKE! I AM IN HEAVEN!

Training:
AM Cardio:20 min precor
PM: cardio - 35 min treadmill - angle 5->7, speed 3.3 -> 3.7
Back + Hams
- seated cable row: 20/10 30/10 40/10 50/10 60/10 -- up and down the stack 2x
- seated lat pull down to front: 30/10 40/10 50/10 60/10 70/10 80/10 - up & down stack 2x
- Partial DLs (go to bench level instead of full DL): bar/12 bar + 10/12 bar+20/12 bar+30/12 x 3 -- careful w/ these because of the ol' lower back, but all went well
- Superset: butt blaster + lying leg curl: 75 + 50/ 50, 40, 30, 20
- Abductor: 120/35 x 4

* The general goal towards figure involves relying on diet & cardio to cut down some of my current mass & fat. Training is goign to be higher rep w/ goal of bringing out detail since I already have mass.
 
OK, um, so today I slept. I slept straight thru until 4:30 pm. MIssed training, got up in time to catch an hr of sun on the back porch, do 35 min of cardio on the Precor & meet up w/ my trainer & my other trainign buddies for dinner at a local steak place & a night out at some country western joint. Yes I did ride the bull, and yes, I got tossed.

So:

5/27/05

Diet:
Meal 1: 4:30 pm
4 oz chicken
1 c broccoli

Meal 2: 6:30 pm
handful of almonds

Meal 3: 9:30 pm
2 glasses Syrah
4 oz seared tuna
4 oz steak + grilled onions
1 c steamed broccoli
2 bites of the steak sandwich bread, otherwise just steak

Meal 5: 1 am
1 Pure Protein protein bar

Training:
PM Cardio: 35 min precor
1 hr country dancing
45 sec bull ride :)
 
Sassy69 said:
OK, um, so today I slept. I slept straight thru until 4:30 pm. MIssed training, got up in time to catch an hr of sun on the back porch, do 35 min of cardio on the Precor & meet up w/ my trainer & my other trainign buddies for dinner at a local steak place & a night out at some country western joint. Yes I did ride the bull, and yes, I got tossed.

1 hr country dancing
45 sec bull ride :)
Click to expand...
I'm guessing there are no pics of this...video maybe?

Sounds like a great time :) :dance2:

:heart:
 
Naw - just make sure they set you on the *LOW* setting. The hard part is that you get pushed forward so much you are squishing the hand you have strapped onto the saddle. Its fun tho! I always like how before they even answer any questi0ns, they stick the waiver in front of you to sign...
 
5/29/05
Was originally plannign to go out on a friend's boat today, packed food for the whole day & a bunch of protein mix in case there was no head on the boat... (uhhhh.. if you spend all day on a boat, you know what I'm talking about...) Instead we got rained out. Looks like a day at the movies for Sassy... THE LONGEST YARD! ("Madagascar" was plan B the other day cuz The Longest Yard was sold out. That was cute too! "Of course we're going to throw pooh at them!")

Diet:
Meal 1: 8 am - needed soemthign before training & this is all that was available...
2 oz ground buffalo
1 gimungous strawberry

Meal 2: 11 am - post training
4 oz chicken
1 c green beans
1 Tofutti Cutie ice cream bar :)
1 c coffee -- it just sounded so damn good :)

Meals 3: 2pm
4 oz chicken
1 c green beans

Meal 4: 4 pm -- gawd dont' ask... at the movies & forgot a protein bar, didnt' think I'd be hungry..
1 hot dog, no bun -- all I tasted was sodium
1 jumbo Diet Coke --- ugh.

Meal 5: 9 pm
6oz tilapia on the grill w/ Old Bay seasoning ----yuummmmmm!
1 c spinach salad + balsamic vinaigrette

Training: Chest + Tris
- Hammer strength front press: 10/25 x 2 (warm up) 25/8 x 5 35/8 x 3
- rotator cuff w/ 5 lb DB
- Flat bench press (come down high on the chest): bar / 50, 40, 30 ,20
- DB pullovers: 20/50 25/40 30/30 , 20
- Assisted Tri dips: 140/25 x 4
- Bench dips: 25 x 4
- Rope cable tricep: 40/ 50, 40 , 30, 20

*SICK tricep pump, veins on the biceps getting ropey again -- I LOVE THAT :) *

Cardio: 35 min treadmill: angle 5, speed 3.5
 
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You bull riding Freak ;)

tee hee...
 
5/30/05

Another beatiful day in teh deep south ( sarcasm... :rolleyes:)

Have I mentioned I would pay cash money to move back to FL???

OK. I am bloat girl today. Between the jumbo diet coke, the salt dog and Aunt Flo who never actually showed up, but sent the fruitcake ahead (did that make any sense --- all the symptoms, but no visit....) I feel icky.

HOWEVER, being the trooper that I am, we're strapping in the girls, chowing on some eggs + jalapenos, tossing back some Cardio Breeze and hitting the gym this morning. Plus with this weather, nothing better to do except shoe shop anyway ( with my 15% off DSW coupon.... but won't be buying clothes today... no fat clothes for sassy!)
 
Sassy69 said:
6oz tilapia on the grill w/ Old Bay seasoning ----yuummmmmm!
Click to expand...

I LOVE Old Bay! :) That stuff is SO awesome. I have put it on everything - potatoes, green beans, chicken, rice, etc. It is the best!
 
Sassy69 said:
5/30/05

Another beatiful day in teh deep south ( sarcasm... :rolleyes:)

Have I mentioned I would pay cash money to move back to FL???

OK. I am bloat girl today. Between the jumbo diet coke, the salt dog and Aunt Flo who never actually showed up, but sent the fruitcake ahead (did that make any sense --- all the symptoms, but no visit....) I feel icky.

HOWEVER, being the trooper that I am, we're strapping in the girls, chowing on some eggs + jalapenos, tossing back some Cardio Breeze and hitting the gym this morning. Plus with this weather, nothing better to do except shoe shop anyway ( with my 15% off DSW coupon.... but won't be buying clothes today... no fat clothes for sassy!)
Click to expand...
I can SO relate :)

atta girl!!!

:heart: Sassy

Have a great day :D
 
YAY -- misery loves company ! j/k... Its weird coming back off show stuff.

So yea, the CB was joined by some Clenbutryx. ZZZZZZZING! Quad day & I couldn't sit still long enough... For diet, went back into my log (not online) and picked up what I did when I was 150 lb pre-show. Basically 6 protein + veggie meals, 1 egg white meal, no carbs.

Diet:
Meal 1: 8 am
3 egg whites
jalapenos

Meal 2: 9:30 am
4 oz chicken
1 c green beans

Meal 3: 11:45 am
4 oz chicken
1 c green beans

Meal 4: 2 pm
4 oz chicken
1 c green beans
*shoe shoppin*

Meal 5 4:30 pm
6 oz tilapia
1 c broccoli
1 tbsp ANPB - cheats a little on the no-carbs cuz I've been starving w/in an hr of eating all day today

Meal 6: tbd


Training: Quads & Hams -- plan to do hams 2x/week to tighten it all up
Squats: bar+20/25 x 4
Walking lunges: 10/ (there & back) x 4
Leg Ext: 45/50 60/40 75/30 90/20
Hack Squat: 25/25 x 4
Leg Press: 90/25 180/25 270/25 360/25
SLDLs: bar+20/25 x 4
Calf raises (machine): 75/25 90/25 105/25 120/25

40 min cardio: treadmill angle 5, speed 3.3, 20 min interval of angle 2, speed 5.8
 
They are from 9 west -- can't find them on the ninewest.com site tho. Plastic heels (go figure...), 2 gold straps across the top, wide one over the foot w/ a buckle and narrow one over the toes.
 
Sassy69 said:
They are from 9 west -- can't find them on the ninewest.com site tho. Plastic heels (go figure...), 2 gold straps across the top, wide one over the foot w/ a buckle and narrow one over the toes.
Click to expand...

Nice! Gold shoes are all the rage right now. Thanks for letting me vicariously shop through ya! :) Couldn't motivate my own lazy self to make it to the mall today to check out Memorial Day sales....
 
I didn't really find anythign else that I liked at DSW and I can't stand to NOT take advantage of a 15% discount... even if it does cost me $45. :rolleyes: I went to my other fav discount shoe place and went nuts but felt I needed to regain control before I blew out my retirement nest egg. There was this amazing pair of black fabric sort of ankle wrap dealies - sort of like extremely sexy hawt espedrilles. Oh man. *Continues to remind self that Sassy doesn't live in South Beach... shit *
 
OK - this is very sporadic, but I knew post show was goign to be. I haven't really been able to nail down a tight diet -- I've been doing competition-style diet for so long, I absolutely cannot eat like a normal person without a set diet schedule. I'm still up about 15 lb from competition weight and its all in my waist right now. I don't want to say I've totally tossed the diet, but I keep trying to run 2 days of low carb so I can complete 1 complete round of carb cyclign. Except I keep fuckign up the low carb days out of boredom I guess. It is SOOO hard for me to focus when I don't have a tight focused goal. Not to start whining, but I have almost zero balance in my life right now as far as I hate my goddammfucking job because I'm surrounded by institutional ineptness and lack of common sense structure & organization and I'm just too fucking old to be dealign with it anymore. So I've managed to basically keep myself busy at work by postign on the muscle boards all day. How f'd up is that??? O well -- as long as the paycheck keeps coming.... So as a result I lose it w/ my dietingn roughly once / day and I shovel something carb laden down the piehole and blow it again.

ARRRRRRGH......

Training has been pretty consistent except for a few times I just couldnt' get up early enough to make it in the morning. But I always made up the session after work. The cardio has been sporadic as well, but has been getting locked in a little better recently at 2x / day, resetting the time to 30 min each. Training in general has been focused much less on volume and all about shaping now. I can't say the sessions are "satisfying" like a good heavy ass, butt kicking, can't walk for the next 2 days leg day sort of thing. But the goal is different -- Figure comp. Basically carving out a toned girly-girl shape out of my current lump of mass (and fat). Diet and cardio will be key to dumping the excess, and the continual shaping will bring out the lines.

So... after listening to me whine about being bloated on a daily basis and gaining weight for 4 weeks, yesterday I got the first step of back-on-track dieting. A 3 day cleanse diet. It consists of:

Wake up - noon - fruit - as much as I want. -- Here I've got watermelon, strawberries, nectarines & peaches, granny smith apples, grapefruit.

11 am - 3 oz sweet potato (about 50 g carb)

12 noon- 32 g protein + ~ 1 c veggies

2 pm - same

4 pm - same

6 pm - same

8 pm - same

9 pm - bedtime - all the fruit I want

I put a twist on this after talking to a friend last nite who is very knowledgeable about nutrition. The protein & veggie meals -- 2-3 of these veggies will be juiced. For juicing I've got a $35 juicer (very messy but works) from Target that I use. I make 1 tall glass of juice out of:

- spinach
- beet
- carrot
- celery
- cucumber

All of the above is organic and I shove in all the leaves (e.g. carrots w/ the stem) and then add 2 tbsp of some Greens powder that I have for chlorophyll, etc.

I'm thinking I may continue to juice for the rest of the week for at least one of my protein + veg meals. Its just good for ya and certainly cannot hurt after running a very restricted, high-protein competition diet, and planning to go into another one right away.

Reality of this diet right now -- no I'm not hitting all the meals. I'm just not hungry. And since my trainign isn't really intense, I'm not burning the cals either.

Training: This is going to change as well to something like a 2 days on / 1 off split because I've been trainign basically 6-7 days straight, granted not really intensely, but still training + cardio. So there could be a certain degree of "under recovery" going on. Particularly w/ the cardio. The off days are probably going to be filled in w/ yoga or something of the sort. I'm very excited about this. The biggest reason I've been training every day is for the social aspect (at the gym) and to find some satisfaction in each day that I just am not getting at work right now. The off days with some sort of activity will still help fill in that void. Also sort of planning on doing some website development on the side to keep me off the streets.

So I guess a sample of today's entry is:

10-11:30 am: (woke up waaay late):
- 2 nectarine
- 1 grapefruit
- 1 bowl strawberries + splenda

* 12 noon- 1 pm* - train

1 pm - 3 oz sweet potato -- I think I got this in the wrong order, but I just grabbed it

* 1 - 1:30 pm - cardio*

2 pm
protien shake -- not sure about this on a cleanse diet either, but it was available...
juiced veggies:
- 4 celery stalks
- 1/2 cucumber
- 1 beet + leaves
- 2 carrots + leaves
- 1 c spinach

4 pm - tbd

6 pm - tbd

8 pm - tbd

9 - bedtime - tbd

Training: shoulders & bis
- 5 min treadmill warm-up - angle 11, speed 2.8
- warm up:
- step ups (no weight... "Its saturday" LOL): 4 x 30 steps
- squat bar presses (front 8 + back 8): bar / 8+8 x 4
- Superset (repeat 4 x):
- seated smith press: bar+40/12 x 4
- side laterals (hold 5 sec at top): 8/8 x 4 --> Note - left rotator is getting aggravated so doign 20 x 4 cable rotator exercises as needed
- lying front raises: 8/8 x 4
- lying reverse flyes: 8/8 x 4
- Drag & Pulls w/ EZ curl bar: bar+20/8 x 8

Cardio: 30 min regular bike
 
OK - this is very sporadic, but I knew post show was goign to be. I haven't really been able to nail down a tight diet -- I've been doing competition-style diet for so long, I absolutely cannot eat like a normal person without a set diet schedule. I'm still up about 15 lb from competition weight and its all in my waist right now. I don't want to say I've totally tossed the diet, but I keep trying to run 2 days of low carb so I can complete 1 complete round of carb cyclign. Except I keep fuckign up the low carb days out of boredom I guess. It is SOOO hard for me to focus when I don't have a tight focused goal. Not to start whining, but I have almost zero balance in my life right now as far as I hate my goddammfucking job because I'm surrounded by institutional ineptness and lack of common sense structure & organization and I'm just too fucking old to be dealign with it anymore. So I've managed to basically keep myself busy at work by postign on the muscle boards all day. How f'd up is that??? O well -- as long as the paycheck keeps coming.... So as a result I lose it w/ my dietingn roughly once / day and I shovel something carb laden down the piehole and blow it again.

ARRRRRRGH......

Training has been pretty consistent except for a few times I just couldnt' get up early enough to make it in the morning. But I always made up the session after work. The cardio has been sporadic as well, but has been getting locked in a little better recently at 2x / day, resetting the time to 30 min each. Training in general has been focused much less on volume and all about shaping now. I can't say the sessions are "satisfying" like a good heavy ass, butt kicking, can't walk for the next 2 days leg day sort of thing. But the goal is different -- Figure comp. Basically carving out a toned girly-girl shape out of my current lump of mass (and fat). Diet and cardio will be key to dumping the excess, and the continual shaping will bring out the lines.

So... after listening to me whine about being bloated on a daily basis and gaining weight for 4 weeks, yesterday I got the first step of back-on-track dieting. A 3 day cleanse diet. It consists of:

Wake up - noon - fruit - as much as I want. -- Here I've got watermelon, strawberries, nectarines & peaches, granny smith apples, grapefruit.

11 am - 3 oz sweet potato (about 50 g carb)

12 noon- 32 g protein + ~ 1 c veggies

2 pm - same

4 pm - same

6 pm - same

8 pm - same

9 pm - bedtime - all the fruit I want

I put a twist on this after talking to a friend last nite who is very knowledgeable about nutrition. The protein & veggie meals -- 2-3 of these veggies will be juiced. For juicing I've got a $35 juicer (very messy but works) from Target that I use. I make 1 tall glass of juice out of:

- spinach
- beet
- carrot
- celery
- cucumber

All of the above is organic and I shove in all the leaves (e.g. carrots w/ the stem) and then add 2 tbsp of some Greens powder that I have for chlorophyll, etc.

I'm thinking I may continue to juice for the rest of the week for at least one of my protein + veg meals. Its just good for ya and certainly cannot hurt after running a very restricted, high-protein competition diet, and planning to go into another one right away.

Reality of this diet right now -- no I'm not hitting all the meals. I'm just not hungry. And since my trainign isn't really intense, I'm not burning the cals either.

Training: This is going to change as well to something like a 2 days on / 1 off split because I've been trainign basically 6-7 days straight, granted not really intensely, but still training + cardio. So there could be a certain degree of "under recovery" going on. Particularly w/ the cardio. The off days are probably going to be filled in w/ yoga or something of the sort. I'm very excited about this. The biggest reason I've been training every day is for the social aspect (at the gym) and to find some satisfaction in each day that I just am not getting at work right now. The off days with some sort of activity will still help fill in that void. Also sort of planning on doing some website development on the side to keep me off the streets.

So I guess a sample of today's entry is:

10-11:30 am: (woke up waaay late):
- 2 nectarine
- 1 grapefruit
- 1 bowl strawberries + splenda

* 12 noon- 1 pm* - train

1 pm - 3 oz sweet potato -- I think I got this in the wrong order, but I just grabbed it

* 1 - 1:30 pm - cardio*

2 pm
protien shake -- not sure about this on a cleanse diet either, but it was available...
juiced veggies:
- 4 celery stalks
- 1/2 cucumber
- 1 beet + leaves
- 2 carrots + leaves
- 1 c spinach

4 pm - tbd

6 pm - tbd

8 pm - tbd

9 - bedtime - tbd

Training: shoulders & bis
- 5 min treadmill warm-up - angle 11, speed 2.8
- warm up:
- step ups (no weight... "Its saturday" LOL): 4 x 30 steps
- squat bar presses (front 8 + back 8): bar / 8+8 x 4
- Superset (repeat 4 x):
- seated smith press: bar+40/12 x 4
- side laterals (hold 5 sec at top): 8/8 x 4 --> Note - left rotator is getting aggravated so doign 20 x 4 cable rotator exercises as needed
- lying front raises: 8/8 x 4
- lying reverse flyes: 8/8 x 4
- Drag & Pulls w/ EZ curl bar: bar+20/8 x 8

Cardio: 30 min regular bike
 
OK - this is very sporadic, but I knew post show was goign to be. I haven't really been able to nail down a tight diet -- I've been doing competition-style diet for so long, I absolutely cannot eat like a normal person without a set diet schedule. I'm still up about 15 lb from competition weight and its all in my waist right now. I don't want to say I've totally tossed the diet, but I keep trying to run 2 days of low carb so I can complete 1 complete round of carb cyclign. Except I keep fuckign up the low carb days out of boredom I guess. It is SOOO hard for me to focus when I don't have a tight focused goal. Not to start whining, but I have almost zero balance in my life right now as far as I hate my goddammfucking job because I'm surrounded by institutional ineptness and lack of common sense structure & organization and I'm just too fucking old to be dealign with it anymore. So I've managed to basically keep myself busy at work by postign on the muscle boards all day. How f'd up is that??? O well -- as long as the paycheck keeps coming.... So as a result I lose it w/ my dietingn roughly once / day and I shovel something carb laden down the piehole and blow it again.

ARRRRRRGH......

Training has been pretty consistent except for a few times I just couldnt' get up early enough to make it in the morning. But I always made up the session after work. The cardio has been sporadic as well, but has been getting locked in a little better recently at 2x / day, resetting the time to 30 min each. Training in general has been focused much less on volume and all about shaping now. I can't say the sessions are "satisfying" like a good heavy ass, butt kicking, can't walk for the next 2 days leg day sort of thing. But the goal is different -- Figure comp. Basically carving out a toned girly-girl shape out of my current lump of mass (and fat). Diet and cardio will be key to dumping the excess, and the continual shaping will bring out the lines.

So... after listening to me whine about being bloated on a daily basis and gaining weight for 4 weeks, yesterday I got the first step of back-on-track dieting. A 3 day cleanse diet. It consists of:

Wake up - noon - fruit - as much as I want. -- Here I've got watermelon, strawberries, nectarines & peaches, granny smith apples, grapefruit.

11 am - 3 oz sweet potato (about 50 g carb)

12 noon- 32 g protein + ~ 1 c veggies

2 pm - same

4 pm - same

6 pm - same

8 pm - same

9 pm - bedtime - all the fruit I want

I put a twist on this after talking to a friend last nite who is very knowledgeable about nutrition. The protein & veggie meals -- 2-3 of these veggies will be juiced. For juicing I've got a $35 juicer (very messy but works) from Target that I use. I make 1 tall glass of juice out of:

- spinach
- beet
- carrot
- celery
- cucumber

All of the above is organic and I shove in all the leaves (e.g. carrots w/ the stem) and then add 2 tbsp of some Greens powder that I have for chlorophyll, etc.

I'm thinking I may continue to juice for the rest of the week for at least one of my protein + veg meals. Its just good for ya and certainly cannot hurt after running a very restricted, high-protein competition diet, and planning to go into another one right away.

Reality of this diet right now -- no I'm not hitting all the meals. I'm just not hungry. And since my trainign isn't really intense, I'm not burning the cals either.

Training: This is going to change as well to something like a 2 days on / 1 off split because I've been trainign basically 6-7 days straight, granted not really intensely, but still training + cardio. So there could be a certain degree of "under recovery" going on. Particularly w/ the cardio. The off days are probably going to be filled in w/ yoga or something of the sort. I'm very excited about this. The biggest reason I've been training every day is for the social aspect (at the gym) and to find some satisfaction in each day that I just am not getting at work right now. The off days with some sort of activity will still help fill in that void. Also sort of planning on doing some website development on the side to keep me off the streets.

So I guess a sample of today's entry is:

10-11:30 am: (woke up waaay late):
- 2 nectarine
- 1 grapefruit
- 1 bowl strawberries + splenda

* 12 noon- 1 pm* - train

1 pm - 3 oz sweet potato -- I think I got this in the wrong order, but I just grabbed it

* 1 - 1:30 pm - cardio*

2 pm
protien shake -- not sure about this on a cleanse diet either, but it was available...
juiced veggies:
- 4 celery stalks
- 1/2 cucumber
- 1 beet + leaves
- 2 carrots + leaves
- 1 c spinach

4 pm - tbd

6 pm - tbd

8 pm - tbd

9 - bedtime - tbd

Training: shoulders & bis
- 5 min treadmill warm-up - angle 11, speed 2.8
- warm up:
- step ups (no weight... "Its saturday" LOL): 4 x 30 steps
- squat bar presses (front 8 + back 8): bar / 8+8 x 4
- Superset (repeat 4 x):
- seated smith press: bar+40/12 x 4
- side laterals (hold 5 sec at top): 8/8 x 4 --> Note - left rotator is getting aggravated so doign 20 x 4 cable rotator exercises as needed
- lying front raises: 8/8 x 4
- lying reverse flyes: 8/8 x 4
- Drag & Pulls w/ EZ curl bar: bar+20/8 x 8

Cardio: 30 min regular bike
 
OK - this is very sporadic, but I knew post show was goign to be. I haven't really been able to nail down a tight diet -- I've been doing competition-style diet for so long, I absolutely cannot eat like a normal person without a set diet schedule. I'm still up about 15 lb from competition weight and its all in my waist right now. I don't want to say I've totally tossed the diet, but I keep trying to run 2 days of low carb so I can complete 1 complete round of carb cyclign. Except I keep fuckign up the low carb days out of boredom I guess. It is SOOO hard for me to focus when I don't have a tight focused goal. Not to start whining, but I have almost zero balance in my life right now as far as I hate my goddammfucking job because I'm surrounded by institutional ineptness and lack of common sense structure & organization and I'm just too fucking old to be dealign with it anymore. So I've managed to basically keep myself busy at work by postign on the muscle boards all day. How f'd up is that??? O well -- as long as the paycheck keeps coming.... So as a result I lose it w/ my dietingn roughly once / day and I shovel something carb laden down the piehole and blow it again.

ARRRRRRGH......

Training has been pretty consistent except for a few times I just couldnt' get up early enough to make it in the morning. But I always made up the session after work. The cardio has been sporadic as well, but has been getting locked in a little better recently at 2x / day, resetting the time to 30 min each. Training in general has been focused much less on volume and all about shaping now. I can't say the sessions are "satisfying" like a good heavy ass, butt kicking, can't walk for the next 2 days leg day sort of thing. But the goal is different -- Figure comp. Basically carving out a toned girly-girl shape out of my current lump of mass (and fat). Diet and cardio will be key to dumping the excess, and the continual shaping will bring out the lines.

So... after listening to me whine about being bloated on a daily basis and gaining weight for 4 weeks, yesterday I got the first step of back-on-track dieting. A 3 day cleanse diet. It consists of:

Wake up - noon - fruit - as much as I want. -- Here I've got watermelon, strawberries, nectarines & peaches, granny smith apples, grapefruit.

11 am - 3 oz sweet potato (about 50 g carb)

12 noon- 32 g protein + ~ 1 c veggies

2 pm - same

4 pm - same

6 pm - same

8 pm - same

9 pm - bedtime - all the fruit I want

I put a twist on this after talking to a friend last nite who is very knowledgeable about nutrition. The protein & veggie meals -- 2-3 of these veggies will be juiced. For juicing I've got a $35 juicer (very messy but works) from Target that I use. I make 1 tall glass of juice out of:

- spinach
- beet
- carrot
- celery
- cucumber

All of the above is organic and I shove in all the leaves (e.g. carrots w/ the stem) and then add 2 tbsp of some Greens powder that I have for chlorophyll, etc.

I'm thinking I may continue to juice for the rest of the week for at least one of my protein + veg meals. Its just good for ya and certainly cannot hurt after running a very restricted, high-protein competition diet, and planning to go into another one right away.

Reality of this diet right now -- no I'm not hitting all the meals. I'm just not hungry. And since my trainign isn't really intense, I'm not burning the cals either.

Training: This is going to change as well to something like a 2 days on / 1 off split because I've been trainign basically 6-7 days straight, granted not really intensely, but still training + cardio. So there could be a certain degree of "under recovery" going on. Particularly w/ the cardio. The off days are probably going to be filled in w/ yoga or something of the sort. I'm very excited about this. The biggest reason I've been training every day is for the social aspect (at the gym) and to find some satisfaction in each day that I just am not getting at work right now. The off days with some sort of activity will still help fill in that void. Also sort of planning on doing some website development on the side to keep me off the streets.

So I guess a sample of today's entry is:

10-11:30 am: (woke up waaay late):
- 2 nectarine
- 1 grapefruit
- 1 bowl strawberries + splenda

* 12 noon- 1 pm* - train

1 pm - 3 oz sweet potato -- I think I got this in the wrong order, but I just grabbed it

* 1 - 1:30 pm - cardio*

2 pm
protien shake -- not sure about this on a cleanse diet either, but it was available...
juiced veggies:
- 4 celery stalks
- 1/2 cucumber
- 1 beet + leaves
- 2 carrots + leaves
- 1 c spinach

4 pm - tbd

6 pm - tbd

8 pm - tbd

9 - bedtime - tbd

Training: shoulders & bis
- 5 min treadmill warm-up - angle 11, speed 2.8
- warm up:
- step ups (no weight... "Its saturday" LOL): 4 x 30 steps
- squat bar presses (front 8 + back 8): bar / 8+8 x 4
- Superset (repeat 4 x):
- seated smith press: bar+40/12 x 4
- side laterals (hold 5 sec at top): 8/8 x 4 --> Note - left rotator is getting aggravated so doign 20 x 4 cable rotator exercises as needed
- lying front raises: 8/8 x 4
- lying reverse flyes: 8/8 x 4
- Drag & Pulls w/ EZ curl bar: bar+20/8 x 8

Cardio: 30 min regular bike
 
OK - this is very sporadic, but I knew post show was goign to be. I haven't really been able to nail down a tight diet -- I've been doing competition-style diet for so long, I absolutely cannot eat like a normal person without a set diet schedule. I'm still up about 15 lb from competition weight and its all in my waist right now. I don't want to say I've totally tossed the diet, but I keep trying to run 2 days of low carb so I can complete 1 complete round of carb cyclign. Except I keep fuckign up the low carb days out of boredom I guess. It is SOOO hard for me to focus when I don't have a tight focused goal. Not to start whining, but I have almost zero balance in my life right now as far as I hate my goddammfucking job because I'm surrounded by institutional ineptness and lack of common sense structure & organization and I'm just too fucking old to be dealign with it anymore. So I've managed to basically keep myself busy at work by postign on the muscle boards all day. How f'd up is that??? O well -- as long as the paycheck keeps coming.... So as a result I lose it w/ my dietingn roughly once / day and I shovel something carb laden down the piehole and blow it again.

ARRRRRRGH......

Training has been pretty consistent except for a few times I just couldnt' get up early enough to make it in the morning. But I always made up the session after work. The cardio has been sporadic as well, but has been getting locked in a little better recently at 2x / day, resetting the time to 30 min each. Training in general has been focused much less on volume and all about shaping now. I can't say the sessions are "satisfying" like a good heavy ass, butt kicking, can't walk for the next 2 days leg day sort of thing. But the goal is different -- Figure comp. Basically carving out a toned girly-girl shape out of my current lump of mass (and fat). Diet and cardio will be key to dumping the excess, and the continual shaping will bring out the lines.

So... after listening to me whine about being bloated on a daily basis and gaining weight for 4 weeks, yesterday I got the first step of back-on-track dieting. A 3 day cleanse diet. It consists of:

Wake up - noon - fruit - as much as I want. -- Here I've got watermelon, strawberries, nectarines & peaches, granny smith apples, grapefruit.

11 am - 3 oz sweet potato (about 50 g carb)

12 noon- 32 g protein + ~ 1 c veggies

1 pm - 3 oz sweet potato

2 pm - 32 g protein + ~ 1 c veggies

4 pm - same

6 pm - same

8 pm - same

9 pm - bedtime - all the fruit I want

I put a twist on this after talking to a friend last nite who is very knowledgeable about nutrition. The protein & veggie meals -- 2-3 of these veggies will be juiced. For juicing I've got a $35 juicer (very messy but works) from Target that I use. I make 1 tall glass of juice out of:

- spinach
- beet
- carrot
- celery
- cucumber

All of the above is organic and I shove in all the leaves (e.g. carrots w/ the stem) and then add 2 tbsp of some Greens powder that I have for chlorophyll, etc.

I'm thinking I may continue to juice for the rest of the week for at least one of my protein + veg meals. Its just good for ya and certainly cannot hurt after running a very restricted, high-protein competition diet, and planning to go into another one right away.

Reality of this diet right now -- no I'm not hitting all the meals. I'm just not hungry. And since my trainign isn't really intense, I'm not burning the cals either.

Training: This is going to change as well to something like a 2 days on / 1 off split because I've been trainign basically 6-7 days straight, granted not really intensely, but still training + cardio. So there could be a certain degree of "under recovery" going on. Particularly w/ the cardio. The off days are probably going to be filled in w/ yoga or something of the sort. I'm very excited about this. The biggest reason I've been training every day is for the social aspect (at the gym) and to find some satisfaction in each day that I just am not getting at work right now. The off days with some sort of activity will still help fill in that void. Also sort of planning on doing some website development on the side to keep me off the streets.

So I guess a sample of today's entry is:

10-11:30 am: (woke up waaay late):
- 2 nectarine
- 1 grapefruit
- 1 bowl strawberries + splenda

* 12 noon- 1 pm* - train

1 pm - 3 oz sweet potato -- I think I got this in the wrong order, but I just grabbed it

* 1 - 1:30 pm - cardio*

2 pm
protien shake -- not sure about this on a cleanse diet either, but it was available...
juiced veggies:
- 4 celery stalks
- 1/2 cucumber
- 1 beet + leaves
- 2 carrots + leaves
- 1 c spinach

4 pm
4 oz grilled buffalo
1 c green beans

6 pm
salmon & tuna sashimi -- I crave this stuff from Whole Foods (aka Whole Paycheck) Mkt
2 shrimp spring rolls

8 pm - 30 min cardio -- precor

8:30 pm
- (eek didnt' do the protein ...)
- 6 oz juiced veggies

9 - bedtime - tbd

Training: shoulders & bis
- 5 min treadmill warm-up - angle 11, speed 2.8
- warm up:
- step ups (no weight... "Its saturday" LOL): 4 x 30 steps
- squat bar presses (front 8 + back 8): bar / 8+8 x 4
- Superset (repeat 4 x):
- seated smith press: bar+40/12 x 4
- side laterals (hold 5 sec at top): 8/8 x 4 --> Note - left rotator is getting aggravated so doign 20 x 4 cable rotator exercises as needed
- lying front raises: 8/8 x 4
- lying reverse flyes: 8/8 x 4
- Drag & Pulls w/ EZ curl bar: bar+20/8 x 8

Cardio: 30 min regular bike

PM Cardio: 30 min precor
(BTW, thx to SuperQT for motivating me to go do PM cardio...!)
 
Last edited:
^^^ Great job Sassy.

I was waiting for you to bump this. Your log is for you to bitch and let it all out, us Ladies (& luciano) love you and got your back and support you. :verygood:

Sooooo, I guess you better STFU & start practicing those Quarter turns eh?

... :heart:
 
Sassy69 said:
LOL -- next big expense -- 1 piece suit + the shoes. I can hardly wait to get the shoes!
Click to expand...
:) YAY new shoes... Hee Hee... *F.F.F.F*

Sassy Fit For Figure Fund...



Fffffffffffffffffff :)

YAY! :rose:
 
Well it's about time you got back to this baby ;)

I had thought about bumping this a few times, but I said nahhh let her enjoy her post-comp state....

Have you decided when the next comp is yet?
 
Miss24k said:
Well it's about time you got back to this baby ;)

I had thought about bumping this a few times, but I said nahhh let her enjoy her post-comp state....

Have you decided when the next comp is yet?
Click to expand...


I think she's doing one the same day as me (Sept 24) in NC..... :coffee:
 
6/21/05 - Happy Summer Solstice!

Yesterday the diet changed a bit again -- the fruit thing changed a bit. Otherwise its all the same:

Wake up - 9 am -- fruit -- this has been 12 oz juiced watermelon (fruit + rind), 1-2 peaches or apples

*training and / or cardio*

9 am - 32 g protein + 1 c fibrous veggies - usually grilled chicken + organic green beans

11 am - 4 oz sweet potato (~50 g carb)

12 noon - 32 g protein + 1 c veggies

2 pm - 4 oz sweet potato

3 pm - 32 g protein + 1 c veg

5 pm - 32 g protein + 1 c veg

* PM cardio or training + cardio*

7 pm - 32 g protein + 1 c veg

9 pm - bedtime - fruit - usually strawberries, 1-2 peaches

Training
--------
AM cardio - 30 min precor - angle 14, resistance 7

PM Training - hams & back
- step ups: no weight - 20 steps x 4
- walking lunges: no weight - 30 steps x 4
- lying leg curls: 20/8 x 8 - half range, alternating legs, 60/8, 70/8, 80/8, 90/8 - half range, both legs, 90/8, 80/8, 70/8, 60/8 -full range, both legs
- SLDLs: bar/8 x 8 -- light weight here due to lower back
- Smith lunges (step backs): bar + 50/8, 10, 15, 20 - alt legs, step back lunge
- butt blaster: 120/8 x8
- t-bar row: bar + 45/8 x8
- assisted chins - med grip: 180/8 170/8 160/8 150/8 140/8 130/8 120/8 110/8
- bent over DB rows: 30/8, 35/8 40/8 x 6

Cardio: 30 min upright bike

Also started 2 days on / 1 day off training schedule, double cardio on off days. The purpose here is because I'm training like 6-7 days/week - not necessarily with killer intensity, but maybe more out of boredom (work/train/sleep/train/work/train/sleep , etc.)

YAY - no training tomorrow! But still have to get up early & hit the cardio. Doc appt at 8 am, so no dilly dallying :)

And .. yes! I'm goin' shoppin' for DA SHOES this weekend so I can do the QTR TURNS TO THE RIGHT BITCHES!

Oh matty....!
 
Now that EF is back up ... :)

On Thurs 6/23/05 I calipered at 15% bf. I'm not real excited about it but I guess its to be expected post show. The part that sux tho is that its all in my waist. It drives me nuts that my back flab bags over my clothes. PHUK. GODDAMMIT.

.. ok , sorry , terets moment.....

So anyway, diet changed on that day as that is the official 12 weeks out pt. I"m really sort of disgusted w/ my extra flab right now because I'm goign up to visit my parents at their cabin on the lake over the 4th and I'm really not interested in being seen in a bathing suit right now. Gaaah. So the new diet:

Meal 1: 5 am
6 egg whites

*cardio*

Meal 2: 6:30 - 7 am
4 oz chicken
1 c veggies

*training*
*haul ass to work*

meal 3: 9 am
protein shake

meal 4: 11 am
4 oz sweet potato

meal 5: 12 noon
4 oz buffalo or steak
1 c veggies

meal 6: 2 pm
4 oz sweet potato

meal 7: 3 pm
5 oz chicken
1 c veggies

*pm cardio*

meal 8-- optional
6 oz tilapia

meal 9 -- optiional
6 oz tilapia

Training:
Started the 2 on /1 off split this week. Today was "off". So I did 45 min cardio at home on my Precor then went up to the gym for a 10:30 am yoga class.

Ok, I used to make goddamm sure I could do a splits *EVERY DAY*. Its like a thing w/ me -- I may as well just jump out the window if I've gotten so out of shape that I can't do a splits. Well, my stretching has been borderline nonexistent for most of the last 4 months. Pretty fukt but o well. Anyway. So I get into this yoga class. The chick says she explains everything as she goes. That's great. Yoga can be strange & its nice to know what exactly is going on. HOWEVER... she didn't say she was going to explain ad nauseum and continue to REexplain every muthfackin time we do the same thing. So I'm in there for 30 min and she's completed exacty 5 moves. I'm startign to jump out of my skin because I'm at the gym, and when I'm at the gym, I'm there to MOVE. So now I'm startign to get really pissed off. Then we finally get to the *really complex* (sarcasm) position of "downward dog" or whatever it is -- basically you stick your ass in the air & stetch w/ staight legs & straight arms the way you see a dog stretch. Its a cool move. Except somehow my triceps are not rotated far enough downward, so she walks over and attempts to jack them to her desired position. Immediatly engaging my tendonitis. Yep. I was done. Packed up the mat & left cuz I was gonna do damage if I stayed.

And that just set the mood for the rest of the day. Instead I went in the far corner of the abs area & just stretch for about 45 mins. Abs & calves followed. Felt better.

Then I headed down to the stripper store for my "figure shoes". I bought a pair of slides, all clear plastic, nothin' fancy. Don't particuarly like them, but that's what I got -- assuming this is what i need to start doing my posing & walking. But at least I got em and can get another pair later once I figure out where else the ATL strippers shop. What really sucked was that this place had an amazing variety of shoes I woudl've loved, except they were all sittign on 4" + platforms. I already have a pair of those. (don't ask.. but they can't be used for figure...)

After that I hit Costco to restock my protien & fibrous carb supply. And, this is sort of funny considering I already have 2 gym memberships right now... I got a flier for a $99 1 year membership at this little 24 "Workout Anytime" gym 2 blocks from my house. Its one of those slide key entry places that you can get into any time of day or nite. They have mostly machine eqpt but a fantastic set of cardio stuff. So I figured I'd fork out the $99 + $35 processing fee for the yr and have more to pick from for all the friggen cardio I'll be doing over the next 4 months. :) And then I went home and juiced up some veggies to go w/ my 4 oz chicken.

I was soo excited to get to talk to Frisky just before her night show and I apologize for not getting home sooner when I gathered you needed some questions answered :(

Just finished my PM cardio & dying to hear from Lady Frisky, Ms Hard as a rock, Abzilla, HAWTSTUFF, Ms. Just doing this show for a dry run but will knock them dead anyway 2 weeks before the real thing!

GO GIRL!
 
6/28/05

Weight: 154 (yay!)

Today was a bit screwy because I had to drive out to a seminar and also it was my "off day" for training. But still had to do cardio, abs, calves.

Meal 1- 6:30 am
3 egg whites

* AM cardio*

Meal 2 - 8 am
2 egg whites

Meal 3 - 10 am
5 oz chicken
1 c spinach
1 tsp balsamic vinaigrette

Meal 4 - 12:30 pm
4 oz chicken
2 c romaine salad
1 tsp lite dressing

Meal 5 - 2:30 pm
.. well not really Meal 5, but a carb -- 1/2 banana nut muffin, albeit a shitty carb...

Meal 6 - 5 pm
5 oz chicken
1 c broccoli

Meal 7 - 9 pm (after nap!)
2 scoops protein mix

Training:
AM: 45 min cardio - bike + treadmill
PM: <slept thru cardio...>
85 x 3 calf raises on the floor
20 x 3 fit ball abs
 
Bought a pair of shoes from a local stripper store but I dont like them so much. I'll be looking for another pair but these are ok for now. I"m out of town the next 3 weekends so i have to wait before can look for new ones. The 1-piece suit I will get my order in by Aug. The same girl who did my nite suit.
 
Sassy69 said:
Bought a pair of shoes from a local stripper store but I dont like them so much. I'll be looking for another pair but these are ok for now. I"m out of town the next 3 weekends so i have to wait before can look for new ones. The 1-piece suit I will get my order in by Aug. The same girl who did my nite suit.
Click to expand...

GREAT!

Sassy.. will you be ging with the same color? That color looked awesome on you.
 
One of my sporadic updates:

Spent this last week up visiting my family in the north woods & then on to a 4 day convention where the meal food was horrible but the snack food was fantastic. Basically I hit almost all of my training & cardio, but completely destroyed my diet out of boredom, frustration and more boredom. So came home feeling fat & very water retentive.

Somehow, getting home and back to a regular & more me-in-control environment & schedule helped reset my frame of mind tho. Definitely feeling much more "in the zone" this week. Which is nice after being generally miserable in the gym & uninterested in teh diet for 2 months... May consider a show in August - but will determine this based on status in 3 weeks.

Per the trainer, started back on a brief "reset" of my metabolism to clean out the shit & get back on the ball. Two days of:

wake - 12 noon - fruits / veggies
12 noon - 32 g protein + 1 c veggies
2 pm - same
4 pm - same
6 pm - same
8 pm - same
<no more food for the night>

Training 7/12/05
AM cardio - 45 min precor
PM: shoulders + bis
Warm up super set:
- Hammer strength front press: 25/15
- side laterals: 15/15

Gigantic set:
- hammer strength front press: 25/8
- side laterals: 15/8
- upright DB rows: 15/8

Repeat above plus:
- Reverse shrug machine: 90/8

Repeat above plus:
- front DB raises: 15/8

Repeat above plus:
- bent arm side laterals: 15/8

Hammer curls: "run the rack": 35/8 30/8 25/8 20/8 15/8 10/8 5/8, repeat 3 x
* fun here - another trainer had his guy, a healthy young 24 yr old, doing this behind me & I lapped him 2x....!*

For shits & grins got to jump into leg extensions w/ some of the big guys:
150/20
225/5
255/ 0 -- couldn't budge it -- lmao!

PM cardio: 15 min ArcTrainer + 30 min treadmill (angle 13, speed 3.3)

7/13/05 - Off day
AM Cardio - 6 am -- 15 min stairmaster + 30 min treadmill (angle 13, speed 2.8) -- really dragging butt today but did it ...)
PM cardio - 7 pm - 45 min of TBD




Today I'm doing a low carb day:

Meal 1 - 6 am
4 egg whites

*45 min cardio*

Meal 2 - 8 am
4 egg whites

Meal 3 - 10 am
4 oz chicken
1 c green beans

Meal 4 - 12:15 pm
4 oz ground buffalo
1 c green beans

Meal 5 - 2:30 pm
4 oz ground buffalo
1 c green beans

Meal 6 - 4:30 pm
4 oz ground buffalo
1 c green beans

* tanning*

Meal 7 - 7 pm
4 oz chicken
1 c green beans

* PM cardio - 45 min *

Meal 8 - 9 pm
4 oz chicken
1 c veggies
P
 
Well yet another dragger in the quest for competition ---

2 weeks ago I visited my family up north for July 4 & then finished the week at a conference thru the weekend. That pretty much killed my diet as the meals they served were horrific but the break snacks were fantastic ;)

So I get back on track over the week and then head out of town again this past weekend. Flight delays kept me at the airport until 2 am with a 5 am arrival time, thus hosing up my sleep patterns for the weekend. Get back home Sunday, come Monday I start to feel a sore throat coming on. Monday night I trained hard and had a good night. Tuesday I still felt the sore throat but ignored it. Great night training (killer quad nite!) but got home & started shivering. Wed morning woke up (not that I really slept at all) with my body totally in pain and my throat swollen shut (glands swollen). I stayed home from work, and the fever broke around 1 pm and the drugs wore off around 4. I was able to get back to work that night for a big vendor shindig. Over night I had to move into my spare bedroom because I soaked my bed -- not really a fever but just very hot.

The sort of kewl part that I'm running with is that I've had zero appetite or hunger for the 2nd day now. It hurts to put anythign down my throat including water. So far my diet consists of Theraflu & Snapple diet juice. Awesome for muscle building! (LMAO!)

Gonna give another shot at the gym tonite & see about gettign back in the saddle. At least I'm getting caught up on my sleep :)
 
Feeling better but flying on Theraflu today! Wohoooo! (*look at all the pretty colors!*)

I have 3 interviews to do today for a position in my department -- should be interesting ;)
 
aww.. :rose: :rose: :rose: :rose: :rose: :rose:

I hope you feel better sugar... :heart:
 
LOL I had to go back a page to dig up this thread!

July 31 -- tomorrow marks the official 8 weeks out point for my figure show. With consideration to my posting pix for the AF Store Xformation dealie, I'll get this thread updated as well:

Current stats:
height: 5'7"
weight: 149 lb
bf: ~ 12 %

Pix: http://pg.photos.yahoo.com/ph/gondi...p://pg.photos.yahoo.com/ph/gondivin/my_photos

Competition prep -

-- Got a pair of shoes, but looking for a pair that fits a bit better.
-- Contacted the girl who made my last suit to explore options for this ... may go black ;)
-- Diet & training & posing -- all this continues on a regular basis just like prep for the last show.
-- General training notes - I have a "training buddy" right now who is making my daily "STFU & Train" sessions much more fun. *Props to Sister Steele*

For craps & giggles, I am considering doing the BB part of my target show as well. Resurrect the "Pink Panther" for the trip to NC! I would probably come in a bit smaller for BB, but also should come in at a lower weight class. The focus would be figure tho.

And as last time, let the fun continue!
 
Honey... You are looking GREAT!

Doesn't it feel good to be back on track :)

My gosh I need to jump back in the game... hee hee
 
I'll tell you the two things that are making the difference right now --

1) The show is close enough now that its 'interesting' again-- i.e. there is some heavy risk to cheating and NOT staying focused. I'm actually totally in the zone. And one godsend after that little bout of sickness -- I have again completely lost my appetite, this time w/o Dietex. Thank god. I am completely impervious to food urges right now. I've also got a crapload of stuff on my plate to keep me busy outside of training, etc.

2) I gots a chickie training buddy! Someone who is a BB nut like I am (was). And damn strong too! Power lifter! Now we both are the bane of my trainer's existence. He snaps at us. We snap back. We get an extra 20 lb added to the next set for "attitude adjustment". And then we just go "Bring it tuff guy" and slog thru it :)

Strong girls rock!
 
looking good girlie!! everyone needs a break... keeps life interesting and life without the occasional "badness" would make for a dull chicky! you need the variety!! I am in the same boat as you but the last bad day is tuesday (going to a jazz show with friends and pretty much know its going to be a gong show) woo hoo then my sights are set for my comp in October... I also got a training partner... I have to say that is the best thing EVER!!

just a thought but I REALLY LIKE your blue suit you wore last time. And I think that colour is better for you then black.. It really went well with your skin tone and hair colour... JMO

lady I luv ya so much!!! always an inspiration and always there to help!!!
 
Thx court!

Yea time off is good. But I honestly prefer to be focused. Drives me nuts when I am supposed to be doign "nothing". I usually end up calling up my buds Ben & Jerry to go tear it up in front of the tube w/ Oprah & Dr. Phil.

The black would look 'elegant' I think -- same material as my blue one but w/ a crapload of rhinestones. I need to look at some pix & see if i can find some black suits
u so rarely see them i think.
 
Sassy69 said:
Thx court!

Yea time off is good. But I honestly prefer to be focused. Drives me nuts when I am supposed to be doign "nothing". I usually end up calling up my buds Ben & Jerry to go tear it up in front of the tube w/ Oprah & Dr. Phil.

The black would look 'elegant' I think -- same material as my blue one but w/ a crapload of rhinestones. I need to look at some pix & see if i can find some black suits
u so rarely see them i think.
Click to expand...

I was considering black also, but wasn't sure how it'd "show up" on me under the lights, etc.....I was told brighter colors showed up better......

Oh and Sass -- how do you attach the posing suit ties to the panty-part of the suit?? The ones you'd normally tie around your back......
 
Sassy69 said:
Thx court!

Yea time off is good. But I honestly prefer to be focused. Drives me nuts when I am supposed to be doign "nothing". I usually end up calling up my buds Ben & Jerry to go tear it up in front of the tube w/ Oprah & Dr. Phil.

The black would look 'elegant' I think -- same material as my blue one but w/ a crapload of rhinestones. I need to look at some pix & see if i can find some black suits
u so rarely see them i think.
Click to expand...


I've seen some black suits and they're beauitful only thing about them is you got to have lots of bling on them.
 
jenscats5 said:
I was considering black also, but wasn't sure how it'd "show up" on me under the lights, etc.....I was told brighter colors showed up better......

Oh and Sass -- how do you attach the posing suit ties to the panty-part of the suit?? The ones you'd normally tie around your back......
Click to expand...


they should have tabs on the back side of your bottoms for that. You just pass them thru and tie in a knot
 
jenscats5 said:
Oh and Sass -- how do you attach the posing suit ties to the panty-part of the suit?? The ones you'd normally tie around your back......
Click to expand...

Jen, my suit had hooks on it. I also had hooks put on the strap around the neck, so I wouldn't have to worry about tying anything. Worked out great.
 
No tabs or hooks -- that's why I was confused!! :lmao:

Hmmmm - gotta engineer something....
 
Your suit bottoms should have little loops in them. You run the strings of the top thru them and tie them down. Personally I DON"T recommend tying them in a knot cuz if you have to use the restroom or something while you are strapped in (e.g. 2 min before you go on stage after running your diuretics for 10 days....i.e. you GOTTA GO) cuz you will never get the knot out. I suggest instead to put safety pins on the ends of each string. That also helps in running the strings thru the loops. Then pin them down to the suit. YOu will probably want to cut the strings to length so you don't have excess sticking out of your suit on stage. But also make sure you pin in tightly to the bottoms so the pin isn't exposed where the string pulls. Make sure its a secure connection at the pin-string and pin-bottoms points so no where does the material slip or the string unravel. If your string is really thin, then you could probably put a knot in it and pin thru that.

There's another thing -- bring a pair of scissors to the show in case you need to clip down the strings. But don't clip them too far down or else you are just SOL.
 
Sassy69 said:
Your suit bottoms should have little loops in them. You run the strings of the top thru them and tie them down. Personally I DON"T recommend tying them in a knot cuz if you have to use the restroom or something while you are strapped in (e.g. 2 min before you go on stage after running your diuretics for 10 days....i.e. you GOTTA GO) cuz you will never get the knot out. I suggest instead to put safety pins on the ends of each string. That also helps in running the strings thru the loops. Then pin them down to the suit. YOu will probably want to cut the strings to length so you don't have excess sticking out of your suit on stage. But also make sure you pin in tightly to the bottoms so the pin isn't exposed where the string pulls. Make sure its a secure connection at the pin-string and pin-bottoms points so no where does the material slip or the string unravel. If your string is really thin, then you could probably put a knot in it and pin thru that.

There's another thing -- bring a pair of scissors to the show in case you need to clip down the strings. But don't clip them too far down or else you are just SOL.
Click to expand...

I bought my suit from a BB posing suit manufacturer & they DON'T have loops to hook the ties onto!! WTF?? Anyway, I guess I'll just pin them.......
 
jenscats5 said:
I bought my suit from a BB posing suit manufacturer & they DON'T have loops to hook the ties onto!! WTF?? Anyway, I guess I'll just pin them.......
Click to expand...

Have you decided to do the bb?
 
Frisky said:
Have you decided to do the bb?
Click to expand...

Yep -- that was the original plan for the Sept show --> Figure + BB for that one.....figure only for the Aug. show...
 
jenscats5 said:
I bought my suit from a BB posing suit manufacturer & they DON'T have loops to hook the ties onto!! WTF?? Anyway, I guess I'll just pin them.......
Click to expand...
Nothing that says you can't sew in your own little loops either. Same as a loop that you would put a button thru.

I wrap the strings around the loops a couple times & then pin them down on the inside of thesuit.
 
Sassy69 said:
Nothing that says you can't sew in your own little loops either. Same as a loop that you would put a button thru.

I wrap the strings around the loops a couple times & then pin them down on the inside of thesuit.
Click to expand...

:idea:
 
8/7/05

Weight is holding steady at 149 lb but I see daily changes in leanness - primarily around my waist which is nice considering the struggle I went thru to get to my first show. I'm seeing great delt cap due to my training and now I'm happy to say I've got a split in my calves. I've got humungo calves genetically but I also tend to hold a shitload of water in them. I don't even think they came out that great on my last show. This time around I'm 4 weeks ahead of the game.

Haven't started carb rotation yet, currently eating 2 meals of 50 g carb (russet potatos) and the rest chicken / steak + veggies (beans or broccoli). Supps are still Glucorell pre-carb meal, post protein meal is amino acids + digestive enzymes + fish oils + greens.

Today a bunch of us got tight on the posing schedule. At least 5 people are working on posing for BB right now -- including qtr turns, mandatories, 60 sec & 90 sec routines. Then I get to clop around on my figure shoes for 30 laps if the gym and then qtr turns. Today was fun as I brought my video cam and recorded the whole morning's posing session. It ends up being a custom "Posing for Dummies" tape. Now I gotta figure out how to get it onto CD to actually be useful to the posers.

I finally received both pairs of posing shoes off eBay -- they both work, but we'll see which end up being more comfortable for long term standing around in. Also dropped my deposit in the mail for new posing suits -- black "leather look" w/ crystals.
 
Hey Sassy! I was wondering...do you think the cleanse you did really helped you? And if so, how? I think I might try one.
Your pics look fantastic!!!! Keep up the great work!!!
 
The cleanse cleans you out. If you've never done one, you most likely have a couple lbs of compacted stuff in your colon. This just flushes it out. And because that stuff has been backed up in there, I imagine your body has some points where it doesn't process stuff as efficiently. It really helps just clean out "stuff". Run for 10 days.

Also helps if you start getting "backed up" -- sorry gross, but I've been eating nothing but chicken, steak, buffalo, turkey, fish, broccoli, green beans, russet potatos & occassional almonds for weeks. Because I don't have the enzymes & stuff that a variety of fruits & veggies provide to help shuttle out waste, I'm sure sometimes the whole system just gets clogged up.
 
Sassy69 said:
The cleanse cleans you out. If you've never done one, you most likely have a couple lbs of compacted stuff in your colon. This just flushes it out. And because that stuff has been backed up in there, I imagine your body has some points where it doesn't process stuff as efficiently. It really helps just clean out "stuff". Run for 10 days.

Also helps if you start getting "backed up" -- sorry gross, but I've been eating nothing but chicken, steak, buffalo, turkey, fish, broccoli, green beans, russet potatos & occassional almonds for weeks. Because I don't have the enzymes & stuff that a variety of fruits & veggies provide to help shuttle out waste, I'm sure sometimes the whole system just gets clogged up.
Click to expand...
****************

Very helpful. Thanks!!! I did something not tht long ago where I took a cup of unsweetened Cran juice and added it to a 64 oz of water daily plus took dandelion root, intestional repair complex, and One cup of water plus 1/2 lemon and drank it before breakfast and lunch.
It really seemed to help. I did it for about three weeks.

I might have to try yours. You didnt gain any weight from all the fruit?
 
I think I lost you on the fruit -- I ran a "cleanse diet" a few yrs ago and briefly ran one about a month ago gettign back on the wagon for competition. But no its not gaining weight on fruit - instead the total cals are fairly low and the carbs are all simple carbs so you digest them quickly. Further watermelon is a natural diuretic so you are dumping water like crazy.

The colon cleanse is something completely different. Its like using syllium and whatever is in that stuff to just roto-rooter your intestines. These are very different activities.
 
Aug 16 05 --

OK after thinking about it (i.e. not doing) for a while, I finally made a plan for a "sprint workout". I still haven't found a track / field anywhere around my house so I opted for my front door. Gotta watch this cuz I am prone to shin splints from yrs of track practice in the halls at my school (track starts in March, snow doesn't leave until June....). And just for a twist, coming from up nort', its now 77 degrees ,89% humidity as the sun is coming up. Yuk. Empty stomach run. I'd probably ralf if I ate & ran. Amazingly no side cramps or anything this morning :)

Below is the scene of the debauchery.

Workout: (mind you the last time I did this would be June, 1982....)

Warm up-- run the front stairs 10x (see stairs)

Sprints -- 10 x about 50 yrs --- up a slight incline (see road). (sprint up, walk back)

Goal is to run to the top of that hill 10x -- about 100 yds w/ a significant slope starting about 1/2 way up.

This is in addition to my usual 1-2 x 45 min low impact cardio, "warm ups" (4 x 60 walking lunges, 4 x 30 step ups, 50/40/30/20 weighted sissy squats w/25lb plate, 4 x 40 steps calf raises - walking on toes w/ 2 x 35 lb plates ) + the training session due joour (split: quads, shoulders + bis, back + hams, chest + tris) and posing.

Should be very interesting. I've had this thought in my mind that despite the size of my calves, the split is not going to pop out unless I add some sort of "slow twitch" training to my regimen because it is almost all power moves or steady state stuff. I will note however that those walking calf thingies are starting to show the split. Seems I hold alot of water in my calves as well.

I'm about 6 1/2 weeks out from show date.

Otherwise diet is on, training is on, probably slackign a bit on cardio, suits are on order, shoes are being practiced in, revamping my BB routine a bit for better presentation and just generally enjoying being able to start from the baseline of my last show instead of dealign w/ my natural fat deposits....

All I would ask for would be less humidity (Georgia in Aug ain't the time to start outdoor training...) and less chance of shin splints.
 
Last edited:
Sassy69 said:
Aug 16 05 --

OK after thinking about it (i.e. not doing) for a while, I finally made a plan for a "sprint workout". I still haven't found a track / field anywhere around my house so I opted for my front door. Gotta watch this cuz I am prone to shin splints from yrs of track practice in the halls at my school (track starts in March, snow doesn't leave until June....). And just for a twist, coming from up nort', its now 77 degrees ,89% humidity as the sun is coming up. Yuk. Empty stomach run. I'd probably ralf if I ate & ran. Amazingly no side cramps or anything this morning :)

Below is the scene of the debauchery.

Workout: (mind you the last time I did this would be June, 1982....)

Warm up-- run the front stairs 10x (see stairs)

Sprints -- 10 x about 50 yrs --- up a slight incline (see road). (sprint up, walk back)

Goal is to run to the top of that hill 10x -- about 100 yds w/ a significant slope starting about 1/2 way up.

This is in addition to my usual 1-2 x 45 min low impact cardio, "warm ups" (4 x 60 walking lunges, 4 x 30 step ups, 50/40/30/20 weighted sissy squats w/25lb plate, 4 x 40 steps calf raises - walking on toes w/ 2 x 35 lb plates ) + the training session due joour (split: quads, shoulders + bis, back + hams, chest + tris) and posing.

Should be very interesting. I've had this thought in my mind that despite the size of my calves, the split is not going to pop out unless I add some sort of "slow twitch" training to my regimen because it is almost all power moves or steady state stuff. I will note however that those walking calf thingies are starting to show the split. Seems I hold alot of water in my calves as well.

I'm about 6 1/2 weeks out from show date.

Otherwise diet is on, training is on, probably slackign a bit on cardio, suits are on order, shoes are being practiced in, revamping my BB routine a bit for better presentation and just generally enjoying being able to start from the baseline of my last show instead of dealign w/ my natural fat deposits....

All I would ask for would be less humidity (Georgia in Aug ain't the time to start outdoor training...) and less chance of shin splints.
Click to expand...

Good luck!
 
Sassy69 said:
Aug 16 05 --

OK after thinking about it (i.e. not doing) for a while, I finally made a plan for a "sprint workout". I still haven't found a track / field anywhere around my house so I opted for my front door. Gotta watch this cuz I am prone to shin splints from yrs of track practice in the halls at my school (track starts in March, snow doesn't leave until June....). And just for a twist, coming from up nort', its now 77 degrees ,89% humidity as the sun is coming up. Yuk. Empty stomach run. I'd probably ralf if I ate & ran. Amazingly no side cramps or anything this morning :)

Below is the scene of the debauchery.

Workout: (mind you the last time I did this would be June, 1982....)

Warm up-- run the front stairs 10x (see stairs)

Sprints -- 10 x about 50 yrs --- up a slight incline (see road). (sprint up, walk back)

Goal is to run to the top of that hill 10x -- about 100 yds w/ a significant slope starting about 1/2 way up.

This is in addition to my usual 1-2 x 45 min low impact cardio, "warm ups" (4 x 60 walking lunges, 4 x 30 step ups, 50/40/30/20 weighted sissy squats w/25lb plate, 4 x 40 steps calf raises - walking on toes w/ 2 x 35 lb plates ) + the training session due joour (split: quads, shoulders + bis, back + hams, chest + tris) and posing.

Should be very interesting. I've had this thought in my mind that despite the size of my calves, the split is not going to pop out unless I add some sort of "slow twitch" training to my regimen because it is almost all power moves or steady state stuff. I will note however that those walking calf thingies are starting to show the split. Seems I hold alot of water in my calves as well.

I'm about 6 1/2 weeks out from show date.

Otherwise diet is on, training is on, probably slackign a bit on cardio, suits are on order, shoes are being practiced in, revamping my BB routine a bit for better presentation and just generally enjoying being able to start from the baseline of my last show instead of dealign w/ my natural fat deposits....

All I would ask for would be less humidity (Georgia in Aug ain't the time to start outdoor training...) and less chance of shin splints.
Click to expand...

hey Sass- looks good! Im also prone to shin splits & achilles pain! Living in the hills, running can be bad news on my legs- stretching & ice seem to help :)
 
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