Tat's DON'T GET FAT offseason journal

[Tatyana]

I had planned on competing this year, it is my third season, but it is not going to happen as I am not happy with my condition.

I know enough now that if I am not looking ready two weeks out, it ain't gonna happen.

Right now I am a stable 62 kg - 136 lbs - 9 stone 7

Body fat is approximately 14 -16 % (bit lower on upper body, bit higher on lower body).

I have been a bit down about this, but when I assess the situation, one year ago I ruptured my achilles, I was on crutches for about 6 months (I did take this time off and 'got fat'), and I also finished the taught part of my Master's degree.

My weight went up to about 69 kg and I was around 24-25% bodyfat

If I am honest, I haven't really planned my off season diet as well as my comp diet, and while I have the 'diet' head on, I am just going to continue and have an awesome season next year.

I am also looking for a coach, I think that I will go with one of the local-ish nattie lads who competes in IFBB-linked comps naturally. His condition is absolutely outrageous!

I will be working out a lot of my diet and training plan on this thread, and post up some of my workouts and progress.

Comps I am considering doing

NABBA SE qualifier May 3rd, 2008 - Figure

Titan July 2008 (I won the figure class in 2006) - Figure

BNBF Central qualifier (British Natural Bodbuilding Federation) End of July - Physique - Heavyweight

NPA SE qualifier (Natural Physique Association) Beginning of September - Physique - Heavyweight

UKBFF Lemington Spa or NE (depends if FLEX does this comp) I will probably have to do physique

All the finals for the feddies are in October, NABBA is during the summer.

Going to be a long season, but hey, I love being ripped. Plan to peak for end of July and then October.

 

[Gymgurl]

Can't wait to follow your log! Thanks for posting it here!!

 

[Bikini Mod]

Excellent post and good luck to you! Am happy to follow along.

Injury is very hard to deal with, then the added weight makes your goal seem that much further away.

I don't compete anymore but I do find it VERY helpfull to always keep my bf/conditioning within a certain range. As soon as I get too soft, I clean up my diet and either hit the gym (I have been known to take as much as 2 weeks off at any given time) with renewed intensity or I change my routine up.

 

[MsBeverlyHills]

great thread!!! please keep us updated on your progress to the next show. Im in the same boat- competed in Oct, next show in March & im already stressing about any "rebound weight". i wont hit it hard till end of December so my off-seaon is really now till X-mas...yikes!

 

[Tatyana]

Progress pics from my phone, sorry about the quality.

Legs were Monday morning, arms shots were about two weeks ago.........

(I had to resize them)

 

[Bikini Mod]

Damn woman... amakes me want to clean up my diet and hit the gym with some regularity for a change.

You really look great. What is it that you are looking to improve on? I mean, I can't see your overall physique so competitively speaking what were your weaknesses?

 

[claire]

Wow! You look great. Love the arms. Good luck!

 

[dbroncofan]

You look great, good luck along the journey!

 

[Tatyana]

Damn woman... amakes me want to clean up my diet and hit the gym with some regularity for a change.

You really look great. What is it that you are looking to improve on? I mean, I can't see your overall physique so competitively speaking what were your weaknesses?

Thanks hun!

I will take some overall compulsory poses, quarter turns, I haven't done any of those in awhile......

Improvements, there is some asymmetry with my quads, as my right one carried my whole body weight (++++) for 4 months (I was still going to uni in London and my backpack weighed 15 kg on average, how I did it, I have no idea now) so bigger sweep on my left leg.

Left bicep is a wee bit smaller than right. Quads are cutting up, my still holding fat on my hamstrings, glutes and a bit on my lower back.

Need to tighten up a bit on back, bit on glutes.

I would love for my shoulders and biceps to be a bit bigger as well, and I don't think my abs have ever come out properly............

It's funny how you get into routines, I am totally feeling a bit odd not doing cardio for 4 days......................

I am also loving the low carb thing, having a hard time getting my head around eating them again

Haven't sorted out my new workouts yet, I have decided to start going a bit heavier already......

Tonight I did a really quick back workout - 40 min

Deadlifts

warm up 20 kg/44 lb x 25 for warmup

working sets 60 kg/132 lbs x 10/10/12

Wide grip cable pull downs

working sets 40 kg/88 lbs x 10/10/11

Barbell rows

warm up - 20 kg/44 lbs x 25

working sets 40/88 lbs x 9/10/11

I would usually finish off with some back extensions but I ran out of time, my bad..........

 

[Mandy Polk]

I am also loving the low carb thing, having a hard time getting my head around eating them again

How low for how long now?

 

[Tatyana]

How low for how long now?

About 10 weeks plus or minus a week........

I run 3 days low, one day high, or a re-feed.

I do mix it up a bit, based on how I am feeling, so I did run a three day high carbs.

I also make sure that I get in one day of much higher calories at least once a week, and this could be either high carbs or high fat.

One more week, me thinks, I have been reading that low carb diet can suppress thyroid function, so metabolic rate will decrease, which will not help with any fat burning.

 

[Tatyana]

Power/Rep Range/Shock training, courtesy of Eric Brosser.

My new coach recommended a program like this to me as well, this is what I am going to be taking on in the next week or so.........

I will write this out into a week by week program, need to work out the split next..................




BACK

WEEK 1: POWER



-rack deadlift...3 x 4-6
-bent row...3 x 4-6
-weighted chin...2-3 x 4-6
-CG seated row...2-3 x 4-6

WEEK 2: REP RANGE

-CG weighted chin...2 x 7-9
-WG T-Bar row...2 x 10-12
-dumbell row...2 x 13-15
-pullover...2 x 16-20

WEEK 3: SHOCK

-SUPERSET: pullover/WG pulldown ...2 x 8-10 each
-SUPERSET: stiff arm pulldown/reverse grip bent row...2 x 8-10 each
-DROPSET: CG seated pully row...1 x 6-8, drop, 6-8, drop, 6-8

BIS/TRIS

WEEK 1: POWER

-barbell curl...2 x 4-6
-preacher curl...2 x 4-6
-hammer curl...1-2 x 4-6
-CG bench press...3 x 4-6
-skull crush...2 x 4-6
-single arm dumbell extension...1-2 x 4-6

WEEK 2: REP RANGE

-alternating dumbell curl...2 x 7-9
-cable curl...2 x 10-12
-concentration curl...1-2 x 13-15
-weighted dip...3 x 7-9
-pushdown...2 x 10-12
-kickback...1-2 x 13-15

WEEK 3: SHOCK

-SUPERSET: barbell curl/CG chin...2 x 8-10 each
-SUPERSET: preacher curl/reverse curl...1 x 8-10 each
-DROPSET: cable single arm curl...1 x 8-10, drop 6-8
-SUPERSET: pushdown/CG bench press...2 x 8-10 each
-SUPERSET: reverse grip pushdown/incline overhead extension...1 x 8-10 each
-DROPSET weighted bench dip...1 x 8-10, drop 4-6, drop, 4-6

CHEST

WEEK 1: POWER

-dumbell bench press...3 x 4-6
-incline press...3 x 4-6
-weighted dips...3 x 4-6

WEEK 2: REP RANGE

-incline dumbell press...3 x 7-9
-bench press...3 x 10-12
-flye...2 x 13-15
-cable crossover...16-20

WEEK 3: SHOCK

-SUPERSET: cable crossover/incline smith press...2 x 8-10 reps each
-SUPERSET: incline flye/dips...2 x 8-10 reps each
-DROPSET: machine bench press...1 x 8-10, drop 6-8, drop 6-8

DELTS

WEEK 1: POWER

-military press...3 x 4-6
-WG upright row...3 x 4-6
-"cheat" lateral...2 x 4-6

WEEK 2: REP RANGE

-single arm dumbell press...2 x 7-9
-WG cable upright row...2 x 10-12
-bent lateral...2 x 13-15
-cable side lateral...2 x 16-20

WEEK 3: SHOCK

-SUPERSET: seated side lateral/hammer machine press ...2 x 8-10
-SUPERSET: reverse pec deck/WG upright row...2 x 8-10
-DROPSET: cable front raise...1 x 8-10, drop 6-8

LEGS

WEEK 1: POWER

-squats...4 x 4-6
-leg press...4 x 4-6
-single leg extension...2 x 4-6
-lying leg curl...4 x 4-6
-stiff deadlift...3 x 4-6

WEEK 2: REP RANGE

-leg extension...2 X 7-9
-hack squat...3 x 10-12
-leg press...3 x 13-15
-lunge...2 x 16-20
-seated leg curl...3 x 7-9
-stiff deadlift...2 x 10-12
-single leg lying leg curl...2 x 13-15

WEEK 3: SHOCK

-SUPERSET: leg extension/front squat...2 x 8-10 each
-SUPERSET: leg extension/leg press...2 x 8-10 each
-DROPSET: single leg leg press...1 x 8-10, drop, 8-10
-SUPERSET: lying leg curl/stiff deadlift...2 x 8-10 each
-DROPSET: seated leg curl...2 x 8-10, drop, 6-8

 

[Mandy Polk]

I did P/RR/S last year.

What are your carb counts on the low days?

 

[velvett]

Progress pics from my phone, sorry about the quality.

Legs were Monday morning, arms shots were about two weeks ago.........

(I had to resize them)

Wow, you have some gorgeous legs - I have a total leg fetish men, women all kinds of athletes, I'm pretty sure it comes from figure skating, great shape and definition they're beautiful.

 

[Tatyana]

I did P/RR/S last year.

What are your carb counts on the low days?

Carbs are 50 -70 g mostly from veggies, carbs in PB........

Protein is 200 g

Fat is about 90 g

Have you done the 'Palumbo' style diet?

I am meeting with my new coach in a week, so I am going to be giving him what I think I would like to do, and then we will be working it out from there.

This is him, Lee Williams, another nattie, and a pic of him just out from an IFBB comp in China, and one of him in China...............

 

[Tatyana]

Wow, you have some gorgeous legs - I have a total leg fetish men, women all kinds of athletes, I'm pretty sure it comes from figure skating, great shape and definition they're beautiful.

Thanks!

I will be putting up loads of pics of all sorts of stuff, I think threads are FAR more interesting with pics to look at

 

[jenscats5]

Thanks!

I will be putting up loads of pics of all sorts of stuff, I think threads are FAR more interesting with pics to look at

Yayyyy more pics!!

Looking forward to reading along....I have the same issue with my legs (un-even) due to a torn ACL in 2006.....this off-season I need to focus on my legs big time....

 

[Tatyana]

Yayyyy more pics!!

Looking forward to reading along....I have the same issue with my legs (un-even) due to a torn ACL in 2006.....this off-season I need to focus on my legs big time....

Ruptured achilles from a bike accident in Sept 2006, repaired in October 2006..............

Do you find that there is a psychological aspect to 'pushing yourself' with your legs now?

I have been really fortunate to have a great physio on the NHS who specialises in lower limb injuries, and the hospital I work in (where I have had most of my physio), had a lower limb clinic that I went to once a week to do exercises etc.

I will check with some of the lads I train with to see if I can put their pics up in here as well, bit o' eye candy for the ladeeeeeeeeeez

 

[jenscats5]

Ruptured achilles from a bike accident in Sept 2006, repaired in October 2006..............

Do you find that there is a psychological aspect to 'pushing yourself' with your legs now?

I have been really fortunate to have a great physio on the NHS who specialises in lower limb injuries, and the hospital I work in (where I have had most of my physio), had a lower limb clinic that I went to once a week to do exercises etc.

I will check with some of the lads I train with to see if I can put their pics up in here as well, bit o' eye candy for the ladeeeeeeeeeez

Pschological aspect, yes.....my knee isn't as stable as it was orignally - feels like it'll give out a lot of the time & that makes me a tad bit nervous. I'm afraid of it giving out & hurting myself again - so I understand that part very well. And my orthopedist is done with me & so is PT - so I have to push myself.....

 

[Gymgurl]

Pschological aspect, yes.....my knee isn't as stable as it was orignally - feels like it'll give out a lot of the time & that makes me a tad bit nervous. I'm afraid of it giving out & hurting myself again - so I understand that part very well. And my orthopedist is done with me & so is PT - so I have to push myself.....

I also can totaly relate to that with my ankle! Makes you very cautious once you hurt something

 

[Tatyana]

Friday night did chest..........my training partner wasn't there so I did high reps

Incline Dumbell press

10 kg/22 lb x 20 reps

12 kg/26.4 lb x 20 reps x 3 sets

Incline Dumbell Fly

10 kg/22 lbs x 16/17/18 reps

Cybex Pec Dec Machine

15 kg/33 lbs x 12 reps x 3 sets

I used to HATE doing chest, really like it now, and the weight I am using now is what I could only do in sets of 6-8 two years ago

Can't wait to see what I can do when I start going heavy next week

Today I did hamstrings, going to be the last time in awhile that I split my legs into 'fronts' and 'backs' and I am going to throw in an arm day

Smith machine lunges/single leg sets (not much clear space in my gym for walking lunges)

empty bar warm up 25 reps

10 kg/22 lbs x 25 reps

15 kg/33 lbs x 25 reps

20 kg/44 lb x 25 reps

Stiff leg dead lifts

No straps (working on building up my forearms and grip)

20 kg/22 lbs x 25 reps

40 kg/88 lb x 15 reps

Straps

40 kg/88 lbs x 20 reps

Lying leg curls-Hammerstrength plate loading machine

15 kg-side (30 kg total) 66 lbs x 16/17/17 reps

Single standing leg curls

10 kg/22 lbs x 10 rep-ish per leg (just went to failure as fast as possible and switched legs) x 3 sets

This journal is going to be interesting and a bit confronting.

When I am in the gym thinking, ok, had enough or ooooooh you can go a bit lighter today, I think, hmmmmmmm have to post what I have done, get your butt in gear.



I am trying out my new/old training partner again, not sure if he is going to be reliable, so I may be pushing myself, which is always a bit more difficult.

 

[Tatyana]

Started POWER this week, I do love going heavy, but there is something about pushing legs really hard that I have to get myself psychologically ready.

Squats (free - Olympic bar - power rack)

100 kg/220lb x 3 (these were not good squats, not to parallel and I was in really BAD form on the last one which affected the rest of my squats)

90 kg/198lb x 6 (still not deep enough IMHO)

80 kg/176lbs x 6 (too light)

85 kg/187lbs x 7

85 kg/187lbs x 6

Leg Press - Cybex Plate loading machine - 45 degree

200 kg/440lb x 6

210kg/462 lb x 6/6/5

Leg extensions - Hammersmith plate loading machine

15kg per leg/33 lb x 4 (+ 1 rest-pause)/ 4 (+ 1 rest-pause)

Deadlifts - Olympic bar

70 kg/154 lb x 5/5/6

I also realised that as this is a 5 day split, doing legs on Monday will not be the best for the rest I will need between days, so I will change it to another day.

 

[Tatyana]

I have to start working out my off season diet, otherwise, week slides into another week, and before you know it, Christmas is here, and then it is all 'oh I will start in the New Year'.

This is what I use generally to work out my calories..................

To calculate your BMR based on lean body weight (Katch-McArdle Formula)

BMR (both sexes) = 370 + (21.6 x lean mass in kg)

THis will give you what your body requires for all of your basic biological processes, such as digestion, nerve transmission, respiration etc, or your basal metabolic rate.

NEVER DROP YOUR CALORIES BELOW THIS LEVEL!!!!!

To figure out how many calories you need for the day multiply your BMR by your activity levels

Sedentary BMR x 1.2 no exercise/desk job
Lightly active BMR x 1.375 light exercise/sports 1-3 days/week
Moderately active BMR x 1.55 moderate exercise/sports 3-5 days/week
Very active BMR x 1.725 hard exercise/sports 6-7 days/week
Extremely active BMR x 1.9 hard daily training/physical job or training 2x/day

To lose weight, obviously, you do need to burn more calories than you need!!
So, take about 10-20 % off of your total calorie requirements


My BMR

BMR (both sexes) = 370 + (21.6 x lean mass in kg)

I am going to work this out based on what I want to maintain at, which is about 63 kg and 16% bodyfat

To calculate my lean mass

63 kg x 0.16 (16%) = 10.1 kg of fat

63 kg - 10.1 kg of fat = 52.9 kg lean tissue/muscle + water

BMR = 370 + (21.6 x 52.9 kg)
BMR = 1512.6 kcal/day rounded up to 1513 kcal/day

This is what physiologist have basically worked out to the best of their knowledge right now what my body would use just for all the basic housekeeping stuff.

To figure out how many calories I need because I am actually moving around and training, I am going to multiply my BMR by the 'moderate' activity as my new split is a 5 day one, and I will probably do cardio on 3-4 of those days.

1513 kcals/day x 1.55 (moderate activity) = 2345 kcal/day

I will eat at least 6 times a day, and I like to have a few 'spare calories' for snacks in case I am hungry, so I divide my total calories by 7

I will do both calculations just so I have an idea of the range of calories I can eat.

2345 kcals/day divided by 7 = 335 kcals per meal

2345 kcals/day divided by 6 = 390 kcals per meal

Most of the meals I have worked out so far from dieting are between 250-300 kcals, so not a lot of change will be required, besides more carbs.

I also plan out my macronutrient ratios of carbs/protein/fat

My meals will either have one of the two ratios:

40- 45 % protein/ 35-40 % carbs / 15-20 % fat

35 - 40 % protein / 35 - 45 % fat / 10 - 20 % carbs


If I carb taper, then my first three to four meals of the day will be the first ratio with the higher carbs, and the last meals of the day will be lower carbs.

I am also thinking that I might do something like a timed keto diet, so my meals with carbs will be just before I train and just after..........with low carbs on non - training days, and a high carb day once a week (probably the day before legs)

I am going to talk to my new coach this Sunday, I have worked out all my diet and training more or less on my own so far, it is going to be great to be able to get some feedback.


I will work out the amount of macronutrients in grams I will be eating in the next post.

 

[Gymgurl]

Your journal is always filled with some great info! Your training looks solid!

 

[Tatyana]

Thanks hun,

So this week I am not being super accurate with my meals and knowing exactly what I am eating, however, I have been adding in more carbs.

I am doing what I would call a timed ketogenic diet.

My carbs are low for my first four meals of the day, and then meal 5 (before training), and meal 6 (after training) are high carb meals. I do have a protien shake immediately after training, whey isolate, as it can spike insulin without any extra carbs (I think I will also start doing some BCAAs post training).

Meal 7 is just before bed, low carb again to maximise gh - growth hormone (somatropin) - release when I sleep.

Meal One - Brekkie

100 g of tofu yogurt

20 g natural peanut butter or hazelnut butter or almond butter

35 g whey protein (vanilla mostly)


Meal Two - mid-morning

80 g of chicken or smoked tofu with seeds

100-150 g of mixed live sprouts (beans, radish, lentils) I so have a major addiction for these right now, have to start growing more of my own)

10 g of sunflower, sesame seeds and pumpkins seeds (either roast my own from raw or use Food Doctor ones)

20 g of Meridian Red Pesto (dairy and wheat free)

- this is a bit of a NO-NO on a keto diet as tomatoes are fruit, but as I said, this week is a bit of a relax and intro back into carbs

Meal Three - lunch (this one is GREAT cause it can pack small, doesn't need a utensil, can eat it 'on the run' if I have to do lunchtime errands)

100 - 150 g of celery sticks

20 g of almond or peanut butter

80 g of chicken breast (grilled)

Meal Four - mid afternoon

Same as breakfast

OR

200 g steamed veggies
80 g chicken breast
10 ml of olive oil with herbs and some vineagar
OR 20 g of tahini (especially YUM on brocolli)

Meal 5 - pre-training

250 g of butternut squash curry (also has green beans, baby new potatoes and some tomatoes in it, with LOADS of tumeric, cumin, coriander, garam masala)

80 g chicken breast

I have about two more meals of this curry, next I am making chicken and leek stew, another one of my favs................


WORK OUT

30 g whey isolate shake

Meal 6 - post training

Same as Meal 5, I often have one or two Ryvitas or rice cakes just before I eat this

Meal 7 - before bed

Same as breakkie usually, just modify my whey protien to a combo of whey, micellar casein and soya protein powder, all plain, unflavoured and no sweetner (I do add some splenda on occasion)

OR

100 g of tuna or steak
100 g of steamed brocolli/spinach/cauliflower/asparagus
10 g toasted sesame seed oil or omega oil
A few sprits of Dr. Braggs liquid aminos or some shoyu or tamari or umeboshi

I was veggie for a long time before I got into bodybuilding, and I was really into macrobiotics for ages, it really shaped the way I ate, and I came into BBing with a good foundation of diet basics.

I do want to incorporate more whole 'grains' into my diet, especially quinoa I have had major cravings for lately. I think it is acutually a seed.........

 

[Acela]

Tat-
great thread.

seriously, the guys over on the A A S board would greatly benefit from reading this.

best of luck with hitting your various goals

 

[jenscats5]

Got a recipe for the Bnut squash curry? I have some bnut squash I want to do something creative with....

 

[Nelson Montana]

I'd do whatever Tatyana says.

 

[Mandy Polk]

Glad to hear you're adding some carbs back in!!!

Are you a bit sleepy or sluggish before/during training?

If I was low carb as long as you were, I know my body wouldn't shift right back into using carbs as an immediate energy source, and the insulin spike from that preworkout meal would send me into a coma.

You may tolerate them better than I do after that kind of diet, though. I know for me, when adding carbs back in, I have to start with M1, PWO, and then M1, PWO and PWO2, and eventually start putting them all over the board.

 

[Tatyana]

Glad to hear you're adding some carbs back in!!!

Are you a bit sleepy or sluggish before/during training?

If I was low carb as long as you were, I know my body wouldn't shift right back into using carbs as an immediate energy source, and the insulin spike from that preworkout meal would send me into a coma.

You may tolerate them better than I do after that kind of diet, though. I know for me, when adding carbs back in, I have to start with M1, PWO, and then M1, PWO and PWO2, and eventually start putting them all over the board.

Meal one will go back in next week, so oats........

My carbs are from high carb yet low GI veggies, and I do think I tolerate them quite well.

I like your idea, I think far too many BBers come off a comp diet and straight back into eating a 'normal' diet.

Best bit of advice my last coach gave me, on and off season diet are not that different (she never had me do low carbs - said no energy for training), it is just that you eat a bit more of it in the off season.

That rebound of 10 -20 lbs in a week or two, NO THANKS

 

[Tatyana]

I'd do whatever Tatyana says.

It looks like I have a spare ticket for Stars of Tomorrow this weekend

 

[Tatyana]

Got a recipe for the Bnut squash curry? I have some bnut squash I want to do something creative with....

I made it up but here it is

1 onion

3 cloves garlic

Sautee in water with (to your taste) ground cumin, coriander, ginger, and whatever curry powder you fancy - we have a WIDE range here)

1000 g Butternut squash (about the tops of two butternut squashes - steamed)

300 g of baby new potatoes - lightly boiled and cut into smaller bits

300 g of string beans/fine beans - also lightly steamed

500 ml of tomatoe pasata

Chickpeas or garbanzo beans and some spinach (frozen) would also work well in this.

You may need to add some extra water, or an extra tin of whole tomatoes..........

I control my protein more, so I did cook the chicken separately as well.

 

[Nelson Montana]

It looks like I have a spare ticket for Stars of Tomorrow this weekend

I'm not sure what the "Stars of Tomorrow" event is, but I get the feeling I'd be the luckiest guy there.

 

[Tatyana]

I'm not sure what the "Stars of Tomorrow" event is, but I get the feeling I'd be the luckiest guy there.

It is the UKBFF (NPC) once a year event, if you win your class, you qualify for the British Finals the next year. Normally a pretty good bodybuilding show.

Last night I did chest and triceps - no new old training partner again, think I may have to find another, or on heavy week, just get some of the lads in the gym to spot me. I had to have a trade off between what I could get up (once I have the dumbells up, I can push a bit more weight than this).

I am using mostly dumbells as I have some asymmetry in my chest.

CHEST and TRICEPS - POWER

Dumbell Bench Press

10 kg/22 lb x 20 (warm up)

18 kg/40 lb x 6/5/3

Incline Dumbell Bench Press

18 kg/40 lb x 6/4/5

Weighted dips

10 kg x 4/4/5/

Triceps (I went off plan on this one as I didn't have it written down)

Cable Press down - V-bar (did the full stack think it is 46 kg/102 lbs)

46 kg/102 lbs x 5/5/5

Dumbell Kickbacks

12 kg/26.4 lbs x 6/7/7

I think I will take tonight off.............

 

[Tatyana]

Chicken and Leek Winter Vegetable Stew

Onion (one) 200 g 72 kcals 2.4 g protein 15.8 g carbs 0.4 g fat

Celery (2 sticks) 100 g 8 kcals 0.5 g protein 0.8 g carbs 0.3 g fat

Carrots (3) 200 g 60 kcals 1.4 g protein 12 g carbs 1.0 g fat

Swede/Rudabega (1/2 medium one) 44 kcals 1.2 g protein 9.2 g carbs 0.4 g fat

Baby new potatoes 400 g 300 kcals 17.2 g protein 162 g carbs 3.2 g fat

Parsnips (4 small) 300 g 210 kcals 5.4 g protein 37.5 g carbs 3.3 g fat

Leeks (8 medium) 207 kcals 14.4 g protein 26.1 g carbs 4.5 g fat

TOTAL 2500 g - 901 kcals 42.5 g protein 263 g carbs 13.1 g fat

Done in a Kallo organic low sodium stock cube with thyme, rosemary and marjoram.............

Almost done cooking, I will weight the stew after cooking, probably divide it into 8 - 10 portions.........

I do round up the veggies, so for example I had 870 g of leeks, but I have veg in 100 g portions in my spread sheet. Makes my life so much easier, and anyway, the calories are just an estimate.

REALLY calories should be expressed as ranges with a standard deviation, for example 100 g swede 10 - 14 kcals plus or minus 2 kcals, but most people would not like to deal with calories that way.

Add in chicken with each portion

Smells GREAT

 

[Nelson Montana]

It is the UKBFF (NPC) once a year event, if you win your class, you qualify for the British Finals the next year. Normally a pretty good bodybuilding show.


.................................

HA! SHOWS YOU HOW MUCH I KNOW. AND I DID THE NPC! (BUT IT WAS BACK SOMETIME IN THE 1930'S)


................................................................
I had to have a trade off between what I could get up (once I have the dumbells up, I can push a bit more weight than this).

...............................................

I AM NOT GOING TO COMMENT ON WHAT I THINK YOU CAN GET UP.


............

,,

 

[Tatyana]

NELSON!

I think if we are going to get all flirty, let's meet in Elite between the sheets

So while it is stuff yourself silly time in the USA, it is just another day in the UK.

Except my old/new training buddy is finally getting his BUTT in gear with training, JOY.

We first started training together two years ago, in my first season competing, and he also dieted down and competed.

He is just awesome for all sorts of info about supplements, he has tried most, and he did have me seriously expand my knowledge about BBing supps, training and diet.

Tonight we did


SHOULDERS

Warm up 7 min walking on treadmill on incline

Military Press - Hammerstrength plate loading machine

10 kg/22lb x 20 (warm-up)

35 kg/77 lb side - 70 kg/154 lb total x 6

30 kg/66lb side - 60 kg/132 lb total x 7/6



Wide Grip Upright Barbell Rows

30 kg/66 lb x 7

36kg/80 lb x 6/7

'Cheat' Lateral Raises - I took this as throw them up anyway possible

10 kg/22 lbs x 8

12 kg/26 lb x 6


I did take advantage of having a training buddy to spot me for some forced reps, and went as heavy as possible, it was GREAT

Also did

CALVES

Standing

40 kg/88 lb x 8

50 kg/110 lb x 6/8

Seated

40 kg/88 lbs x 6

50 kg/110 lbs x 8/8

This was a massive breakthrough for me, I haven't done any heavy calves since my achilles rupture, and it felt GREAT (I used to be able to do 100 kg, all in good time). I do think my hesitation is psychological, I am going to see how I feel tomorrow, and also have a chat with my physio about it.

ABS

Decline Weighted Crunches

6 kg/13.2 lbs x 7/8/6

Kneeling Cable Crunches

40 kg/88 lbs x 12

60 kg/132 lbs x 8/9

STRETCH

Whey protein isolate cooler with glutamine

then 2 Ryvitas and my winter veg stew with chicken when I got home

I have a few pics of my training buddy, he's ok with me posting them....

This is still the gym I train in, it is a BBing gym, there is a section that is a bit more civalised, it hasn't changed a lot. I like my gyms a bit grotty.

These are from when he was dieted down to compete.

 

[Tatyana]

It is cold outside, and no training partner on weekends, but hey, it is BACK and BIs day.

I had to warm up my fingers on the only working radiator in the gym, and electric one behind reception.

There are a few radiators in the gym, but either they are not working, or they haven't been switched on.

I had to walk for about 10 min at a fast pace to get warm, and I had to wear my wooly hat to stay warm.

Rack Deadlifts - Olympic bar in a cage/box

20 kg/44 lb x 20 warmup

60 kg/132 lb x 11

70 kg/154 lb x 10

75 kg/165 x 10

80 kg/176 x 4

This was frustrating, first time doing rack pulls, and I couldn't get the right weight for the rep range. I just couldn't lift 80 kg the first time I tried!

Bent over barbell rows - Olympic bar

60 kg/132 x 1 (too heavy)

50 kg/110 x 6/6/5

Chins - reverse grip pull ups

No weight x 4/3/2

Haven't done these in AGES, I used to do sets of 7 -10, mind you I started my workouts with these, not after two heavy exercises

Close grip seated cable rows

48 kg/106 lb x 5/6

54 kg/119 lb x 4

BICEPS

Barbell curls - Olympic bar

30 kg/66 lb x 1 (too heavy)

25 kg/55 lb x 4/3

Preacher curl - Hammersmith plate loading machine (I am too short for the bench we have)

20 kg/44 lb x 6

25 kg/55 lbs x 4

Hammer dumbell curls

16 kg/35 lb x 4 (bad form IMHO)

12 kg/26 lb x 6

14 kg dumbells would have been better, but they seem to have gone walkies in the gym.

I do love my gym, and I have mentioned before that I am like one of the lads.

This is a good example of this.

I was walking out and one of the regular lads, Ash exclaims, "TAT, have you had a boob job?"

I have, but it was close to two years ago now. I reply "yes you big goof"

He responds, "I have never looked before"

 

[Tatyana]

Posted this in the training section earlier

and I sort of fancy putting it here.......


Baby it's cold outside and it is also cold in my gym, cause the very few radiators that we have, are not working right now.

It is getting to be that type of cold that I may have to get lifting gloves, and only because the iron and steel in the gym is icy cold to the touch and my fingers start to freeze.

It's so cold, not even the 15 min walk to the gym warms me up.

It's so cold, no one thinks you look like an idiot when wearing a woolen hat in the gym.

Not everyone likes to train in these conditions, the gym was empty, only those committed to their training were there, and I knew all of them.

I like training this way, Arnie started out training this way, in a freezing cold gym.

Summer does not bring any relief to the extreme conditions, cause my gym doesn't have any air conditioning either, there are times that even warming up will make me shining with sweat.

This is what it is all about, putting your body to the test, making it work through any extreme, the weather, when you are dieting, when that last set just seems like it is not going to happen.

I love it, and I wouldn't have it any other way.

 

[Tatyana]

I went to Stars of Tomorrow today

and it was great to go and see another bodybuilding comp, I haven't been since April.

It really gave me an even greater incentive and focus for next season.

I have a hard time gauging my progress, even when I know some of my measurements are bigger, and my weight has increased, but I often wonder if it is just because I am carrying too much fat.

I was asked by a few people if I was a bodybuilder, and why wasn't I competing...also a few people that compete or know the sport (one of my mates is one of the editors of Flex UK), said that I had put on some good size.

What really made my evening was when one of the guest posers, the new British IFBB pro James 'Flex' Lewis asked me when I was competing again



Pics of Flex guest posing, Troy Brown (another new British IFBB pro I know from my former coaches gym) and Flex and I.

I do have to say, he is just the coolest and nicest lad.

Really, I think being really personable goes a long way in being a pro BBer.

The Welsh are such a great people, and a lot of the lads have these FREAKY huge calves and legs.

He does have an awesome physique as well.

 

[needtogetaas]

I am just here for the pics. Carry on.

 

[Tatyana]

Working out breakfast

This meal is not going to vary much at all, so going to sort this one out first.

Really, it hasn't varied a whole lot in a couple of years...........

2345 kcals/day divided by 7 = 335 kcals per meal

Oats 35 g
kcals 137
carbs23
protein 6
fat 2.1

Protein 35 g
kcals 137.2
carbs 2.3
protein 26.4
fat 2.9


Total kcals 274.2
total protein 25.3
total carbs 32.4
total fat 5

Oats 35 g
See above

Protein 40 g
kcals 156.8
carbs 2.6
protein 30.2
fat 3.4

Total kcals 293.8
Total carbs 25.6
Total protein 36.2
Total fat 5.5

None of these are perfect yet

Oats 40 g
kcals 143.6
carbs 24.2
protein 4.4
fat 3.2

Protein 40 g
kcals 156.8
carbs 2.6
protein 30.2
fat 3.4

Total kcals 299.9
Total carbs 26.8 g
Total protein 34.6
Total fat 6.6

Kcals from carbs 26.8 g x 4 kcals/g = 107.2 kcal
% 107.2 kcals from carbs divided by total kcals 299.9 x 100 = 35.7 %

Kcals from protein 34.6 g x 4 kcals/g = 138.4 kcals
% 138.4 kcals from protein divided by total kcals 299.9 x 100 = 46.1 %

Kcals from fat 6.6 g x 9 kcals/g = 59.4 kcals
% 59.4 kcals from fat divided by total kcals 299.9 = 19.8 %

This is not a bad fit with my 40/40/20 ratio of carbs/protein/fat.

It is a bit less on the kcals and carbs, but it also allows for variations in the types of 'oats' I use, cause I do use quinoa, barley, rye, wheat, buckwheat flakes, and also a wee bit of soya milk..................one of my 'cocoas' on those cold mornings.


Oats 40 g
kcals 143.6
carbs 24.2
protein 4.4
fat 3.2

Protein 35 g
kcals 137.2
carbs 2.3
protein 26.4
fat 2.9

Total kcals 280
total carbs 26.5 g
total protein 30.8 g
total fat 6.1

Calories and % from carbs = 26.5 g x 4 kcals/g = 106 kcals/280 kcals =37.9 %
Calories and % from protein=30.8g x 4 kcals/g=123.2/280 kcals = 44 %
Calories and % from fat=6.1 g x 9 kcals/g = 54.9/280 = 19.6 %


Even better..................

This is what it is like, I would to like to find an easier way, (besides finding someone else to work it all out for me).

Once I have these ratios worked out though, and recorded somewhere, it is so easy just to go back to them.

 

[Tatyana]

Rep Range

I have worked out my perfect split, nicked it from Uncle Dorian

Monday - Chest and Bis

Tuesday - Legs and Calves

Wed - Off or cardio and forearms and abs (not sure about this yet)

Thurs- Back

Friday - OFF or Shoulders, Tris and Abs

Sat- Shoulders, Tris and Abs

Today was chest day, I did have a blonde moment and we ended up doing chest and tris (old habits die hard)

Rep range has a particular lifting tempo, so 2 sec on negative, 1 sec SQUEEZE on peak contraction

Incline Dumbell Press

10 kg/22 lb x 20 (warm-up)

16 kg/35lbs x 10

18 kg/40 lb x 10/8

Flat Bench Press - Olympic Bar

40 kg/88 lb x 8/7/8

Dumbell Flys

10 kg/22 lbs x 14/13

Triceps

Weighted Dips

5 kg/11 lb x 7/7/6 (these were TOUGH after chest, defo not doing this pattern again

Pushdowns - Cable with 'V' bar

40 kg/88 lb x 12/12

Dumbell Kickbacks

6 kg/11 lb x 15/15

These I gave a slight flick out on the contraction, it was GREAT which hit the long arm of the tricep (that's the bingo wing area ladies, I highly recommend you try this)

I also met with my new coach last night, and I am going to meet him to work out my new diet plan for next year.

I have also told him I will not post a lot of his 'comp prep' secrets on-line, so I may not be doing a comp prep thread per se..........

Had a cheat meal last night after the BBing comp, one of my sometimes training partners is 19 (and so is his GF and mate) and they wanted MacDonalds (he is wondering why he is getting a bit chubby around his mid-section, DOH) and there was also a Pizza Hut.

I was not going to waste my cheat meal on rubbish food like that, but there was a small independent pizza place across the street, and I had a pepperoni pizza (about the only time I will eat pork) and it was YUM.

Also over my carb-phobia, I was off today, so I had double oats brekkie, and tonight after training, I had some pasta.

It is a bit shocking how quickly the carbs add up with pasta though...........

30 g pasta

kcals 104
protein 4.4 g
carbs 30 g
fat 0.6 g

50 g smoked tofu

kcals 97.5
protein 10 g
carbs 1.5 g
fat 5.7 g

250 g of steamed brocolli

kcals 90
protein 7.8 g
carbs 3.2 g
fat 2.0 g

25 g veggie red pesto

kcals 88
protein 0.9 g
carbs 1.5 g
fat 8.7

Total
kcals 380
protein 23.1 g
carbs 36.2 g
fat 17 g (a bit high, oops )

macronutrient ratios
protein = 92.4 kcals = 24%
carbs = 145 kcals = 38 %
fat = 153 kcals = 40 %

This is interesting ratios, cause I think it fits in with the natural hormonal enhancement ratios, where you rotate the carbs and protein around the fat, meaning the level of fat stays the same, and you either have high carbs or high protein.

I am going to be eating foods I normally wouldn't eat, like pasta and dairy this month, cause I will be dieting most of next year..........

 

[Tatyana]

Legs

Leg extensions - Hammerstrength plate loading

warm up on a cable machine 15 kg/33 lb x 20

17.5 kg/38.5 lb x 38.5 lb x 7/8

Hack Squat - Cybex plate loading

100 kg/220 lb x 15

140 kg/308 lb x 15

160 kg/352 lb x 15

(not heavy enough, rep range is 10-12, but didn't have enough time tonight to experiment with weights all that much)

Leg Press - Cybex plate loading 45 degree angle

200 kg/440 lb x 12/12/10

(this pulls on my injured calf a bit, otherwise I think I would be going heavier)

Lunges - smith machine - single leg for full reps then switch

30 kg/66 lb x 20/20 for each leg

Seated Leg Curl - Hammerstrength plate loading

40 kg/88 lb x 7 (bit too heavy)

35 kg/77 lb x 8/8

Stiff Leg Dead Lift - Olympic Bar

60 kg/132 lb x 10/10

Standing Calf Raises

40 kg/88 lb x 12

50 kg/110 lb x 11/13

Seated Calf Raises

30 kg/66 lb x 15/15/15

Got through this workout fast, as I had the extended day shift today (8-8) so didn't get to the gym till 9, and it closes at 10.

I am LOVING taking in carbs after training.

Whey isolate shake right after training, then had a ryvita with manuka honey (15 g) about 30 min later, while I waited for my chicken to cook and my veggies (carrots, brocolli and brussel sprouts) to steam.

 

[jenscats5]

Training looks VERY solid....hoping I can one day find that perfect diet for me & stick to it.....I'm floundering as of now...

 

[musclemom]

Ditto on the training, wow.

Dieting and breaking out the macros ... I gave up and bought a diet log program and it's worth every penny to me. I have a spreadsheet that I worked out grams for a wide variety of different macro ratios/calories and the new diet program has a target section where you can just put in either the percentage of your calories you want coming from the various macros OR the grams of the macros you want to be taking it. No more headaches in THAT department.

Now if I could just frigging find the magic numbers for me *sigh*

 

[Tatyana]

Training looks VERY solid....hoping I can one day find that perfect diet for me & stick to it.....I'm floundering as of now...

Did you see the pics of my training buddy? It helps that he is a bit o'eye candy, actually there are a lot of great looking lads in my gym.

It helps

I have a few more recipes to add, I just have to do some calculations.

One of them is what I call 'my favourite carbs', red lentil bolognese

I also bought some cottage cheese.

I am going to eat a really wide range of things this month, just watch the calorie intake and keep it at about maintainance, not worry too much about how I am combining fats and carbs.

I will be dieting for a LONG time next year, so I had might as well enjoy this month.

I will be avoiding refined sugar like the plague, and cafe lattes and cappucinos will only be a once a week treat if that. I KNOW once I get the taste for them, I have a hard time giving them up.

Right now I like the taste of unsweetened plain soya milk, so not going to mess that up.

 

[Tatyana]

Ditto on the training, wow.

Dieting and breaking out the macros ... I gave up and bought a diet log program and it's worth every penny to me. I have a spreadsheet that I worked out grams for a wide variety of different macro ratios/calories and the new diet program has a target section where you can just put in either the percentage of your calories you want coming from the various macros OR the grams of the macros you want to be taking it. No more headaches in THAT department.

Now if I could just frigging find the magic numbers for me *sigh*

Everytime I start working out my macros and calories it seems to get easier.

I am reading this book by Rob Faigin called Natural Hormonal Enhancement, and he says - no counting calories.

I think Nelson has something similar in his e-book, I am going to read that next.

How fab would it be if you could just eat intuitively and not have to count calories!

I could eat for bloody England, right now I am pretty good at keeping portions small, but I also know I have to eat a bit more to put on some more muscle while I have the energy to seriously hammer out the weights in the gym, and I don't have that concern about doing myself and injury too close to a comp.

 

[needtogetaas]

Ditto on the training, wow.

Dieting and breaking out the macros ... I gave up and bought a diet log program and it's worth every penny to me. I have a spreadsheet that I worked out grams for a wide variety of different macro ratios/calories and the new diet program has a target section where you can just put in either the percentage of your calories you want coming from the various macros OR the grams of the macros you want to be taking it. No more headaches in THAT department.

Now if I could just frigging find the magic numbers for me *sigh*

This sound interesting. Could you pm me some details

 

[silverstar1025]

Wow you are a true inspiration!! You rock girl! I just wish I could see bigger pics of you. Sucks not being plat sometimes.

 

[musclemom]

Everytime I start working out my macros and calories it seems to get easier.

I am reading this book by Rob Faigin called Natural Hormonal Enhancement, and he says - no counting calories.

I think Nelson has something similar in his e-book, I am going to read that next.

How fab would it be if you could just eat intuitively and not have to count calories!

I could eat for bloody England, right now I am pretty good at keeping portions small, but I also know I have to eat a bit more to put on some more muscle while I have the energy to seriously hammer out the weights in the gym, and I don't have that concern about doing myself and injury too close to a comp.

Crap, Tatyana, I didn't mean this to become a rant I don't want to hijack your log ... but the diet/eating thing is a major issue for most of us and it only gets MORE frustrating as you get older!

Anyway, with all due respect to Mr. Faigin, I don't think intuitive eating works for everyone, and here's my caveat: People who were extremely overweight/obese before puberty have different metabolisms and just a general predisposition to being way fatter than people who were normal weight before puberty.

I'm not talking the little bit of chub that you outgrow when you get taller, I'm talking seriously overweight to obese. I fall into that category. I have never, in my entire life, been able to lose so much as a pound without counting every bite that goes into my mouth. That's how I lost it in my teenaged years (I actually dieted myself into a virtual eating disorder by counting calories), that's how I lost it after the baby. In fact, the only time in my life I didn't have to count calories to maintain a normal bodyweight was my 20s, when I was a vegetarian. I got sick in my 30s with celiac (and lucky me, I got the more uncommon "fat" version), the weight piled on without my changing one thing in my life, and I've had the same round and round with the same XYZ pounds for 10+ years.

Unfortunately, as I get older it gets harder and harder to lose fat. Now, on the plus side, as long as my protein stays up and I lift, I hold/gain muscle very easily, but losing fat

 

[Tatyana]

Wow you are a true inspiration!! You rock girl! I just wish I could see bigger pics of you. Sucks not being plat sometimes.

I will see if I can host some on photobucket for the non-plats, especially when I get more pics of my training buddy and some of the sexy Essex lads in the gym.

David Beckham style had a very pronounced influence in Essex, most of the lads have great hair and dress pretty funky, even in the gym

 

[silverstar1025]

I will see if I can host some on photobucket for the non-plats, especially when I get more pics of my training buddy and some of the sexy Essex lads in the gym.

David Beckham style had a very pronounced influence in Essex, most of the lads have great hair and dress pretty funky, even in the gym

I would love it if you did that! I cannot wait to see!

 

[Tatyana]

Crap, Tatyana, I didn't mean this to become a rant I don't want to hijack your log ... but the diet/eating thing is a major issue for most of us and it only gets MORE frustrating as you get older!

Anyway, with all due respect to Mr. Faigin, I don't think intuitive eating works for everyone, and here's my caveat: People who were extremely overweight/obese before puberty have different metabolisms and just a general predisposition to being way fatter than people who were normal weight before puberty.

I'm not talking the little bit of chub that you outgrow when you get taller, I'm talking seriously overweight to obese. I fall into that category. I have never, in my entire life, been able to lose so much as a pound without counting every bite that goes into my mouth. That's how I lost it in my teenaged years (I actually dieted myself into a virtual eating disorder by counting calories), that's how I lost it after the baby. In fact, the only time in my life I didn't have to count calories to maintain a normal bodyweight was my 20s, when I was a vegetarian. I got sick in my 30s with celiac (and lucky me, I got the more uncommon "fat" version), the weight piled on without my changing one thing in my life, and I've had the same round and round with the same XYZ pounds for 10+ years.

Unfortunately, as I get older it gets harder and harder to lose fat. Now, on the plus side, as long as my protein stays up and I lift, I hold/gain muscle very easily, but losing fat

Hijack away, makes things more interesting

I do know what you mean about the counting calories and macronutrients, I was shocked the first time I did it when I was about 20 and, as a veggie and thinking my diet was 'healthy' it was 40 % fat, and I don't mean the good type.

I do think if you haven't done this, it is essential, but I don't mean as in weight watchers stuff.

I have found that I am pretty good at eyeballing stuff now. It does make a difference, but I would like to take it to the next step if there is an easier way.

Ok, so my diet today (I must admit I was not as organised today as other days)

7:30 am

Oatmeal and whey protein

Total kcals 280
total carbs 26.5 g
total protein 30.8 g
total fat 6.1

10:00 am

Oatmeal and whey protein

Total kcals 280
total carbs 26.5 g
total protein 30.8 g
total fat 6.1

l keep two tubs of whey protein at work, choc and vanilla, and a jar of almond butter, barley malt (coffee replacement), soya milk and all sorts of herbal teas.

Supps
4 g fish oils
2 multi vitamins
Calcium, magnesium, zinc and copper

1:00 pm - 'Potatoe Salad'

100 g baby new potatoes
kcals 66
protein 1.4
carbs 15.4
fat 0.3

100 g egg whites
kcals 52
protein 10.9
carbs 0.7
fat 0.2

120 g cottage cheese
kcals 108
protein 16.5
carbs 4.4
fat 2.3


25 g radishes
kcals 4
protein 0.2
carbs 0.9
fat 0

25 g carrots
kcals 10
protein 0.2
carbs 2.4
fat 0.1

25 g green onion
kcals 8
protein 0.5
carbs 1.8
fat 0

Balsamic vinegar 20 g
Kcals 13
Protein 0
Carbs 2.7
Fat 0

Total kcals 261
Total protein 29.5 g
Carbs 28.3
Fat 5.8

Supps
4 g fish oils

4:30 pm (this was a bit of a 'naughty' meal cause I have had to bust my butt at work due to the locum we have in the lab right now). I had another meal of sprouted beans, brocolli with smoked tofu and a bit of vegan red pesto, but I fancied something SWEET

100 g tofu yogurt
20 g almond butter
35 g vanilla whey protein

Total kcals 262
protein 29.2 g
carbs 9.5 g
fat 12.8 g

15 g cocoa
Splenda
50 ml soya milk

Total kcals 44
protein 3 g
carbs 9.1 g
fat 2.7

Preworkout-6:30

40 g no-explode (trying it out finally)

kcals 60
Protein 0
carbs 14 g
fat 0

100 g tofu yogurt (again I would ususally eat something, but not as prepared today and I have about 30 min at home before I go to the gym)
35 g whey

total kcals 144
protein 25.4
carbs 8.5
fat 1.8

TRAIN- 7:00 pm

post workout 8:30 pm

25 g whey isolate

kcals 84
protein 20
carbs 1
fat 0

9:00 pm Ryvita
kcals 31
protein 0.9
carbs 6.6
fat 0,2 g

10 g manuka honey
kcals 31
protein 0.1
carbs 8
fat 0.1

9:30 pm

'potatoe salad' and about 100 g of brocolli sprouts (have no idea of macros)

Total kcals 261
Total protein 29.5 g
Carbs 28.3
Fat 5.8


11:30
THIS is normally when I will have my final meal, which is again tofu yogurt and micellar casein, soya protein powder and a wee bit of whey protein, all plain, unflavoured, with a touch of cinnamon.

total kcals 144
protein 25.4
carbs 8.5
fat 1.8

Sometimes with hazelnut butter, almond butter or natural peanut butter

Total kcals 262
protein 29.2 g
carbs 9.5 g
fat 12.8 g


Total calories 2000

As I have mentioned, I am not that concerned about the macro ratios right now. I know my protein is there, and I am eating more carbs.

On a comp diet, I would also work in the calories from the 8-12 g of fish oils I take in, which would be another 72 - 108 kcals.

I just need to know I am eating between the ranges of 1800 - 2300 for the next month or so.

 

[Tatyana]

Rep Range - BACK

One thing I haven't mentioned is that there is a tempo to this lifting:

2 seconds on the postive or negative (depends on the exercise)

1 second SQUEEZE on contraction

2 seconds on positive/negative

1 second full stretch


My training buddy is getting back into training, and I forgot how fab it is to train with someone, and he has been one of the best training partners I have had.


Close grip Chins

No weight x 8/7

Wide grip barbell rows - Olympic bar

40 kg/88 lbs x 13

45 kg/99 lbs x 11

Dumbell Single Rows

18 kg/40 lb x 13/12 on each arm

Pull overs (haven't done these in YEARS) - Dumbell

12 kg/26 lb x 18/20

BICEPS

Seated Alternating Dumbell Curls

12.5 kg/27.5 lb x 7/7 on each arm

Cable Curls

12 kg/26 lb x 14/11

Concentration curls

10 kg/22lbs x 15/15 on each arm

Abs

Crunches

4 sets of about 50 reps

STRETCH

 

[Tatyana]

My favourite carb

275 g of red lentils (think this is just over one cup)

Kcals 971
Protein 71 g
Carbs 165.3 g
Fat 3
Fibre 37.5 g

Active Carbs = Carbs - Fibre = 165.3 - 37.5 = 127.8 g

250 g onion (one large onion)

Kcals 90
Protein 3 g
Carbs 19.8 g
Fat 0.5
Fibre 3.5 g

Active carbs = 16.3 g

Celery 200 g - 4 sticks

Kcals 16
Protein 1 g
Carbs 1.6 g
Fat 0.6 g
Fibre 3.2 g

Carrot-grated 250 g - 3-4 medium sized carrots

Kcals 92.5
Protein 1.5 g
Carbs 20 g
Fat 0.8 g
Fibre 7 g

Active carbs = 13 g

400 g tinned tomatoes (1 tin)

Kcals 96
Protein 5.2 g
Carbs 16 g
Fat 0.4 g
Fibre 3.6 g

Active carbs = 12.4 g

500 g tomatoe passata

Kcals 160
Protein 5.6 g
Carbs 32 g
Fat 1 g
Fibre 5 g

Active carbs = 28 g

Tomato Paste 20 g (2 tablespoons)

Kcals 18.4
Protein 1 g
Carbs 3.6 g
Fat 0.2 g
Fibre 0.6 g

Active carbs = 3 g

Total
weight 1895 g
kcals 1443.9
Protein 88.3 g
Carbs 258.3 g
Fats 6.5 g



Saute onion and celery until soft in water or with 1 low salt stock cube

Add washed lentils-add tomato passata

cook until tender

Add tinned tomatoes and grated carrots

cook until carrots tender

add tomatoe paste

add thyme

Super YUM red lentil bolognese! Great with pasta (off season, add olive oil when you serve, or use sundried tomatoe paste instead). I do try to keep my oils away from any 'starchy carbs' as the current thought is that the carbs are stored as fat more readily, and when trying to strip all your body fat! Not ideal!

During comp season, this is one of my CARBS, but for veggies, it could be a PROTEIN


I am cooking this right now, I will weight the cooked final product to figure out how many grams will be good to fit into my diet.

 

[musclemom]

I'm in lentil mode, too. Didn't use celery, threw thyme in then simmered with a bay leaf. Not bad but nothing to write home about. I ended up mixing the lentils with some cooked brown rice (I mix a couple of different varieties together and throw in some wild rice, jazzes up the texture) and cooked chicken, heating that up with some canned tomatoes and tossing the whole lot on top of a salad. I like the combination of hot sauce with cold greens, tricks me into forgetting there's no dressing on the salad.

I've always liked lentils served over pasta with butter (I have found a VERY tasty GF pasta, most people can't tell it isn't made from wheat) but OH the carbs. Great if I was a marathon runner

 

[Tatyana]

Lentils are one of those foods I get massive cravings for.

I also get cravings for beet root, spinach, brocolli, cocoa powder or cacoa nibs.................

So done cooking and the final weight (weighed) is 1671 g


Total
weight 1895 g
kcals 1443.9
Protein 88.3 g
Carbs 258.3 g
Fats 6.5 g

I think I will divide it by 10, so each portion will be 144 kcals, 8.8 g protein, 26 g carbs (bummer no whole wheat spagetti with this one) and 0.7 g of fat.

This will be at least three of my meals over the next three days. I may double it next time and freeze a few.

I will also have about 80 g of grilled chicken breast and some mixed bean sprouts with it, like now, while I watch a strongman comp on telly.

 

[Tatyana]

Shoulders - Rep Range

WOO HOO, training buddy is starting to train on the weekends, Friday nights are out, and I am finding that the extra day recovery is essential right now.

I am really noticing a dull ache through my body, but especially through my hands are forearms.

I must admit, I had been stuck in a rut with my comp training, and it didn't do me any favours...........

I think this serious mix of training and extra carbs has made my arms start to go ROCK HARD again, I have also been really bang on with my pre and post nutrition, which was a bit lacking when on comp diet.

I think if I go the low carb route again for a comp diet, it is going to have to be a timed ketogenic diet, so I will take in carbs before and after training.


Single Arm Dumbell Presses - Seated

10 kg/22 lb x 20 (warm up)

18 kg/40 lb x 8/9 for each arm (OMG my left delt is not as strong as my right)

Wide Grip Cable Upright Row

18 kg/40 lb x 11/12

Bent over dumbell lateral raises

10 kg/22 lb x 20 (too light)

12 kg/ 26 lb x 15

Cable single lateral raises

7.5 kg/17 lb x 16/16 for each arm

I remember when I first starting doing cable laterals, one plate was almost impossible and I could do about 6 . Shoulders are often a weaker bodypart for women, and I have fricking hammered mine.

Funny bodypart, I rarely have sore delts after training, and I also rarely get the 'burn', cable laterals do have this happen though.

ABS

Roman chair straight leg lifts

4 sets x around 20 reps

Decline bench rotating crunches

4 sets x 15-18 reps

My abs are defo one of my bodyparts I need to bring up, good thing my training buddy is an ab-meister.

 

[Mavafanculo]

About 10 weeks plus or minus a week........

I run 3 days low, one day high, or a re-feed.

I do mix it up a bit, based on how I am feeling, so I did run a three day high carbs.

I also make sure that I get in one day of much higher calories at least once a week, and this could be either high carbs or high fat.

One more week, me thinks, I have been reading that low carb diet can suppress thyroid function, so metabolic rate will decrease, which will not help with any fat burning.

if I'm not mistaken, I recall reading that the 3+1 (carbs or calories) or similar will avoid the thyroid downshift.

I can hold very low bodyfat % without getting lethargic/slow/low basal temp (indicating lowered thyroid function) by going heavy carb 2 or 3 times a week post workout.


btw taking ur basal temperature under your armpit immediately upon awakening is a good way to approximate whether ur thyroid is downregulating - if it begins to trend down, throw in a few more carbs

 

[Tatyana]

I am planning on getting a new thermometer soon, I had too old mercury ones, they seem to have done something odd and no longer work, and I love digital read outs.

Right now I am eating a really varied diet, and not that concerned about macronutrient cycling, just eating my maintainance calories.

So for example I just had some miso soup, tofu and corn cakes (like rice cakes but made with corn, YUM). That combo would not work on a comp diet as their is quite a bit of fat in tofu, and mine is a smoked one with seeds in it as well.

The fat and carb combo would be a NO NO while dieting, but right now I am working on putting on as much muscle as possible in a short time, so loads of rest, more calories, intense training, wide range of foods.

I am taking advantage of the fact that I had been dieting for about 4 months, and it is a period of great anabolism if you take advantage of it.

I am sorting out a new coach right now, and I don't think he is very keen on the low carbs thing.

I am considering a different type of macronutrient cycling, and I also want to read Nelson Montana's book before I plan out next year.

I consider myself fortunate in that I have never 'dieted' as most women have, and I am really concerned with metabolic damage/losing muscle, so I do refuse to do anything that may induce that, like really low calories or running low carbs for far too long.

It is far more fun and easier to keep the metabolism cranked up and being able to eat a decent amount of calories while dieting (for me it is usually around 1800-2000), than drop them to around 1000-1200 as I think far too many women do.

 

[Tatyana]

Shock Chest and Biceps

This week I will mostly be doing supersets and dropsets......

I was supposed to do cable cross-overs but on both sets of our double cables, one is broken sooooooooooo

Machine Pec Dec

20 kg/44 lb x 8/7

Superset with

Smith machine incline bench press

30 kg/66 lb x 8/5

25 kg/55 lb x 8

(did an extra set as 30 kg was tooooooo heavy on the second set, didn't rest between the two supersets, DOH)


Incline dumbell flys

12 kg/26 lb x 10/10

Superset with:

Dips

My body weight x 7/7

Probably could have gone heavier on flys, but the 14 kg dumbells have gone walkabout in the gym

Machine Bench Press - dropsets

30 kg/66 lb x 10
25 kg/55 lb x 8
20 kg/44 lb x 8

BICEPS

Barbell bodydrag curls - Olympic bar

20 kg/44 lb x 10
25 kg/55 lb x 8

Supersetted with

Close grip chin ups

My bodyweight x 6/5

Preacher curls - Hammerstrength plate loading

20 kg/44 lb x 10/8

Superset with

Reverse curls

16 kg/35 lb x 10/8

I really didn't want to do anything else, however having to post what I am doing had me do some

ABS

Swiss ball pull ins

3 sets x 15/14/13


Swiss ball rotating crunches

4.5 kg/10 lb x 16/16/16

No training buddy tonight, he was stuck in traffic coming back from France

 

[Tatyana]

Legs - Shock

This workout was TOUGH and felt awesome..........really quick too

Warm up - 10 min on bike

Warm up - 20 kg/44 lb x 20 front squats

Leg extensions - Hammerstrength Plate Loading

15 kg/33 lb x 10/8

superset with -

Front squat - Olympic Bar

50 kg/110 lb x 10/8

Leg extensions

15 kg/33 lb x 8/8

superset with -

Leg Press - cybex plate loading 45 degree

160 kg/352 lb x 10/10

Dropset single Leg Press - Cybex

80 kg/176 lb x 8
60 kg/132 lb x 10 for each leg

Laying Leg Curl - Hammerstrength plate loading

40 kg (20 kg side)/88 lb (44 lb) x 10/8

Superset with -

Stiff leg dead lift - Olympic bar

50 kg/110 lb x 10/8

Dropset Seated Leg Curls - Machine

60 kg/132 lb x 8

45 kb/100 lb x 8

Seated calf raises - Hammerstrength plate loading

50 kg/110 lb x 12/10

superset with

Standing calf raises - machine

50 kg/110 lb x 12/12

I wonder how I will be feeling tomorrow.................

 

[musclemom]

Re: Legs - Shock

This workout was TOUGH and felt awesome..........really quick too

...

I wonder how I will be feeling tomorrow.................

Maniac, I can TELL you how I'd feel, like I'd need someone to carry my ass up and down the stairs to get to the bathroom, then I'd need a pulley up over the toilet to ease myself down I wouldn't be able to bend my legs.

I do deadlifts and my legs are screwed up for two days, minimum.

 

[Bikini Mod]

You are simply MAD.... supersets, pre-exhausting, drop-sets... nearly every single workout we would employ some of these principles. We would be DEAD, but well worth it as the results were GREAT.

*sigh* I remember back in the day when we would train like that.

 

[Tatyana]

I am actually feeling pretty good, glutes were a wee bit sore for awhile, and my traps are sore oddly enough.

I have planned my rest days quite carefully, I do need them.

I am going to have to start adding cardio into the mix as well.

 

[Tatyana]

Shock - Back, Tris and Abs

I was on-call last night in the hospital, didn't get any sleep, managed a 4 hour nap in the afternoon though.

Still working out what weights are best, could go a bit heavier, but these supersets............not a lot of time to do them, but seriously hammer the body.

10 min walking on incline, quick pace

Dumbell Pull-overs

12.5 kg/27.5 lb x 11

16 kg/35 lb x 11

Superset with -

Wide Grip Cable Pull-Downs (used a different stack, not sure of what the plates are exactly, kg or lb, and they are marked with numbers, so this is an estimation)

40-50 kg/100-115 lb x 11/14

Stiff Arm Cable Pull-Downs

16 kg/35 lb x 10/10

Superset with -

Reverse grip barbell bent over rows Fixed cybex barbells

36 kg/80 lb x 10/8

Close grip seated cable rows - dropsets

48 kg/106 lb x 8

42 kg/92 lb x 8

36 kg/79 lb x 8

TRICEPS

Close grip Bench - Olympic bar

30 kg/66 lb x 10

35 kg/77 lb x 9

Superset with -

Cable Press down - V-bar

35 kg/77 lb x 10/10

Reverse Cable Press-Down - Straight bar

20 kg/44 lb x 8

Superset with -

Incline Overhead Xtensions

20 kg/44 lb x 8

Bench Dips - Dropsets

15 kg/33 lb x 12
10 kg/22 lb x 8
No weight x 6

ABS

Cable Crunches

50 kg/110 lb x 15
55 kg/121 lb x 15
60 kg/132 lb x 15

Side Kneeling Cable Crunches - Serratus (haven't done these before so went light to get the form and feeling)

12 kg/26 lb x 15/15/15/side

STRETCH

This thread really needs more pics, too many words

 

[chazk]

yes more pics! post um for non plats.
I used to be a plat

 

[Tatyana]

Shock - Delts

This was meant to be a rest day, but as I am working tomorrow, and there is a good possibility I will not be training on Sunday, I trained tonight.

No training buddy, but in some ways this was alright as the whole workout took me about 30 min.

I could have used a rest day, I can so feel my traps.........

Seated Laterals

10 kg/22 lb x 8

9 kg/20 lb x 10

Superset with -

Military Press - Hammerstrength Plate loading machine

50 kg/110 lb x 7

40 kg/88 lb x 9

Reverse Pec Dec ( I didn't add in the 2.5 kg wee plate on top of the stack)

18 kg/40 lb x 10

23 kg/50 lb x 8

Superset with -

Barbell Upright Rows

34 kg/75 lb x 9

32kg/70 lb x 10

Cable Front Raises - Dropsets

15 kg/33 lb x 10

10 kg/22 lb x 10

 

[Tatyana]

yes more pics! post um for non plats.
I used to be a plat

LOL,

I took some progress pics tonight, but on a different phone and I will have to mess with programs to upload them.

I will load a few more to photobucket, I just don't like using it as much as uploading directly to the site.

I have uploaded some of the pics of my training partner for the girlies, but I don't think those are the pics you mean

 

[disturbed311]

LOL,

I took some progress pics tonight, but on a different phone and I will have to mess with programs to upload them.

I will load a few more to photobucket, I just don't like using it as much as uploading directly to the site.

I have uploaded some of the pics of my training partner for the girlies, but I don't think those are the pics you mean

Could you possibly post up a 'sample' split of how your training program is that you posted on p. 2 of this thread?? Like maybe what days of the week you are doing these or how many days of rest your getting before hitting the same muscle group again?? Thanks.... much love

 

[disturbed311]

Nevermind i just saw it.... So are you waiting 7 days before hitting the same muscle group again?

 

[Tatyana]

Nevermind i just saw it.... So are you waiting 7 days before hitting the same muscle group again?

Pretty much. I did train shoulders on Friday instead of Sat or Sunday cause I was working today.

I can really FEEL my back today, minor DOMS.

I made a few adjustments, and this is working for me right now

Monday Chest, Bis and Abs

Tuesday Legs and Calves

Wed OFF

Thursday Back. Tris and ABS

Friday OFF

Saturday Shoulders and ABS

I like to be fresh for shoulders, as I mine don't grow all that well, and I want to hit my abs harder this year as I have never been happy with them.

My tris are big, so if back is rough, I can drop an exercise, whereas my biceps could also use a bit of work, I hate training biceps, so getting them done in the beginning of the week works.

Same with legs, find that they are psychologically tough cause I KNOW its going to hurt.

I don't like missing shoulders cause I think they will wither away, so more likely not to miss it later in the week.

 

[Tatyana]

Power - Chest and Biceps

It is COLD and DARK and my training buddie is too FC-UKed from the weekend, but I DRAGGED my butt to the gym.

Warm up - 15 min walk to gym

DB Bench Press

10 kg/22 lb x 15 warm up

18 kg/40 kg x 8

20 kg/44 lb x 3/3 - used different dumbells, all metal, they are heavier than the rubber coated ones I used for 18 kg

Incline DB bench press

20 kg/44 lb x 5/6/6 - got a spot, and I am stronger on incline

Weighted Dips

15 kg/33 lb x 5/5/5

Biceps

Barbell Curls - Oly bar

30 kg/66 lb x 4/4

Preacher Curls - Hammerstrength plate loading

30 kg/66 lb x 4/4

Hammer DB curls - alternating

16 kg/35 lb x 6 on each arm

Food today

brekkie

40 g Rude Health Museli (no sugar, stuff like hemp seeds, pumpkin seeds, raisins, oat and barley flakes)

35 g natural whey

50 ml soya milk

Mid morning

40 g oats/barley/wheat flakes

35 g choc whey

5 g cocoa

Lunch

80 g grilled chicken breast

100 g baby new potatoes

150 g of steamed brocolli, carrots, brussel sprouts

Mid afternoon
Same as lunch

Pre-workout

80 g stir fry chicken -chili, garlic and ginger

100 g red lentil bolognese

Post workout

20 g whole wheat spagetti

100 g brocolli

80 g grilled chicken

20 g red veggie pesto

Tonight I am making beef steak chili, once I get all the calories and macros done, I will post it up

 

[Tatyana]

Power - Back

I had a funny workout today.

When I went into the gym I found out one of the young lads (20 years old), who was just about to start his boxing career, was in a serious car accident on Sunday, and it is not looking good.

I don't think most of the guys realise how bad it is, he fractured C2, has had massive amounts of brain pressure, so he has a hole drilled in his skull to relieve the pressure, fractured his pelvis, both his arms, and his femur in both places.

He has been in an induced coma now for most of the time he has been in ITU.

If he survives, he probably won't be walking, and there is a real possibility of brain damage as well.

I have been to a funeral nearly every year I have been training in my gym, and to the hospital for things like bike accidents and bar fights all too often.


I almost didn't train, but training is like my meditation, and the way I bash the daily stress and things like this feeling sad out.


Rack Deadlift - Olympic bar

80 kg/176 lb x 6

90 kg/198 lb x 6

100 kg/220 lb x 6

Barbell Rows - Olympic bar

60 kg/132 lb x 6/5/5

Chin ups

body weight x 5/5/5

Close grip seated cable rows

60 kg x 7/6/4

I had to weigh in today for my new coach (who also has been reading this), and I am 63 kg/139 lb, and still around 16 - 18 % bodyfat.

I think this is great as I haven't done cardio for close to a month, and I have been eating anything I want to.

I am still weighing all my meals, not counting calories exactly, but as I have done it for so long, I know that most of my meals are still around 300 kcals.

I also have to start keeping a food diary with times, and especially now that I am off for a few days (on call tomorrow night).

He wants to see what sort of foods I like and how I am eating before he alters my diet.

I also have to take some progress pics, which I will also put up here.

 

[musclemom]

I dunno about that Gym your training at Tat the pagan in me believes in taking hints from the universe, you know what I mean?

I totally understand about working out being your Zen ... my job is abusing me, and so I abuse my self, when I can't work out but end up working until ... well, way too late, I fall back into bad habits ...

Seriously looking forward to progress pics lady

 

[Tatyana]

I dunno about that Gym your training at Tat the pagan in me believes in taking hints from the universe, you know what I mean?

I totally understand about working out being your Zen ... my job is abusing me, and so I abuse my self, when I can't work out but end up working until ... well, way too late, I fall back into bad habits ...

Seriously looking forward to progress pics lady

I know what you mean, but I also think that we hear about the lads and problems because it is quite a tight-knit community, some people have been training there for 10 years +.

 

[Tatyana]

Power - Delts

My training has been on a different schedule, especially as I have had three overnight shifts in the lab (on-call, right, we are busy all the time).

No training partner, going to have to give him a bell tomorrow and see if he is ok.

Love the heavy week, it is so fast, I love the effort

Military Press - Hammerstrength Plate loading

20 kg/44 lb x 20 (warm up)

40 kg/88 lb x 8 (warm up)

60 kg/132 lb x 4/5/7 (spots on last two sets)


Wide Grip Upright Row - Olympic Bar

30 kg/66 lb x 6/6/6

Cheat Laterals

12 kg/26 lb x 6

10 kg/22 lb x 6


Food diary for my coach - From Thursday till now, I was working in the lab overnight, makes for an interesting eating schedule.

This is off season, so I am eating basically anything I want, just controlling the portion size.

I am recording things over the weekend, and when I am off work, as this is when the diet can be a bit more difficult.

10:30 am
40 g rude health museli

Organic ingredients
by weight
Porridge oats, Jumbo oats, Sultanas, Barley flakes, Apricots, Rye flakes, Apple pieces, Dates, Raisins, Golden linseeds, Sunflower seeds, Pumpkin seeds, Hemp seeds, Sesame seeds

Nutritional analysis
Typical values per 100g
Energy 312 kcal
1316 kJ
Protein 11.4 g
Total dietary fibre 13.1 g
Carbohydrates
49.7 g
of which sugars 12.3 g
Fat 7.5 g
of which saturates 1.3 g/100 g
monounsaturates 2.5 g
polyunsaturates 3.7 g
Sodium <0.05 g

35 g natural whey

1:00 pm

80 g grilled chicken breast
1 ryvita
mustard

(forgot a snack in here)

5:00 pm

125 g smoked tofu
200 g brocolli
5 g toasted sesame seed oil
5 g tamari
10 g sesame seeds

9:00 pm

100 g baby new potatoes
200 g steak chili

12:00/midnight

100 g baby new potatoes
100 g cottage cheese
80 g grilled chicken breast

3:00 am

100 g strawberries
100 g plain yogurt
35 g vanilla whey protein

6:00 am

20 g almond butter
35 g whey protein

8:30 am

40 g rude health museli
35 g vanilla whey

11:00 am

125 g smoked tofu
200 g steamed brocolli
5 g toasted seasame oil
5 g tamari
10 g sesame seeds

SLEEP

7 :30 pm

200 g steak chili
5 organic corn (like rice) cakes

TRAIN

10:00pm

35 g whey protien shake

10:30 pm

200 g steak chili
150 g steamed cauliflower
20 g whole wheat spagetti

11:00 pm
20 g roasted and salted luxury nuts from Marks and Spencers
(my weakness right now -almonds, cashews, pecans, macadamia, hazelnuts)

AND before I fall asleep in the next hour or so

100 g tofu or plain yogurt
20 g natural peanut butter/almond butter or hazelnut butter
20 g micellar casein (unflavoured/unsweetened)
15 g soya whey or brown rice or hemp protein (some combo)
Bit of splenda to sweeten

AND a hot chocolate

15 g cocoa
hot water
splenda/stevia to sweeten
100 ml soya milk


I am craving quinoa, so I think I will make some tomorrow..........

 

[Tatyana]

POWER - legs

I had to psych myself up to legs this week, going heavy is always a bit nauseating. I felt fantastic after, and I am also noticing that I am getting used to going heavy again, I could actually lift a bit more, just no training buddy again.

Squats - Olympic bar

20 kg/44 lb x 10 (warm up)

60 kg/132 lb x 10 (warm up)

90 kg/198 lb x 6/7/6/5

Leg Press - Cybex 45 degree

200 kg/440 lb x 6/6/6/6

Leg extensions - Hammerstrength plate loading

Unilaterally

15 kg/33 lb x 6 per side

17.5 kg/39 lb x 5

Deadlifts - Olympic Bar - straps

60 kg/132 lb x 6 (warm up)

80 kg/176 lb x 6/6/6


Food diary

10 am (slept in again)

40 g rude health museli
35 g natural whey

1:00 pm

200 g steak stew
100 g cottage cheese
4 corn cakes

4:00 pm

100 g tofu yogurt
20 g hazelnut butter
35 g natural whey

Bike ride (COLD) and then TRAIN at 5:00 pm

6:00 pm whey shake

7:00 pm

90 g chicken
200 g of mixed chinese veggies (bean sprouts, waterchestnuts, yellow pepper, mushrooms, baby carrots
20 g sesame seeds

 

[Tatyana]

Power - Arms

I was going to take today off as my body has that great but sort of sore feeling, but some new women in the gym wanted me to show them all the basics.

They didn't show, so I did arms.

BICEPS

Barbell Curls - Olympic bar

30 kg/66 lb x 4/4

Preacher Curls - Hammersmith plate loading

30 kg/66 lb x 4

32.5 kg/72 lb x 4

Hammer Dumbell Curls - alternating

16 kg/35 lb x 4/5

Triceps

Close Grip Bench Press - Olympic Bar

40 kg/88 lb x 6

50 kg/110 lb x 7/6

Skull Crushers - Flat bench E-Z curl bar

30 kg/66 lb x 6

35 kg/77 lb x 4

Single arm dumbell extensions

10 kg/22 lb x 6/6

Now I feel like I have been hit by a truck.

It's all good though.

 

[slat1]

I just spent a half hour going through this thread just to see your pictures.
It was worth it!

 

[Tatyana]

New Training From Coach

I just spent a half hour going through this thread just to see your pictures.
It was worth it!

Thanks Slat, thought you might have liked some of my recipes as well

I was absolutely mullered after last week's POWER routine so I took last night off.

My new coach has me starting on his training routine, which has a similar feel to it as the power/rep range/shock program I have been following.

I have also promised him I wouldn't post it in detail on line

I would have to say that the P/RR/S training really got me up to speed really fast after spending far too long on the same routine, stuck in a rut.

Tonight I pushed more weight than I have recorded before, AND just after doing some of the same things on Sunday.

This week is heavy again, and my fab training buddy is back on it again, so I was able to really push myself and him, he is also getting back up to some of his previous lifts again.

Bench press 50 kg/110 lb

DB flat flys 18 kg/40 lb

Incline DB press 22 kg/48 lb

I am also taking measurements right now, and bodyfat.

Amazingly, my bodyfat has hardly shifted after my failed attempt at getting comp ready, still around 14-16% for my upper body, 18-20% for lower.

Same for weight 63 kg/139 lb.

I was chuffed as I am eating anything I fancy and not doing any cardio whatsoever.

Measurements

Underbust 32"

Waist 28"

Hips 35"

Largest Seat (biggest bit around your butt and hips) 37"

Biceps (average of both) 13.5"

Upper thigh (average) 22"

Lower thigh (average) 19"

Calves 14.5"

Forearm 10"


I have also had a few inquires lately about what I am 'taking'.

I am not on any gear, I am a natural for life bodybuilder.

 

[slat1]

Re: New Training From Coach

Thanks Slat, thought you might have liked some of my recipes as well

I will have to go back.
I am still staring at your quad!

 

[Tatyana]

Re: New Training From Coach

I will have to go back.
I am still staring at your quad!

It must be my exceptional photographic skills

Second week heavy in a row, OMG.

I am really loving it.

Tonight was back and triceps, and I did T-bar rows, which I haven't done in AGES.

My gym does not have a proper T-bar row, so had to do that brace the Oly bar in a corner and use a close grip hold bar.

Hit a part of my back that I haven't felt in awhile, and I loved it.

That and the combination of deadlifts............

Big lifts of the day

Hammerstrength seated rows

30 kg/66 lb per side



Skull crushers on an incline

35 kg/77 lb

My triceps have been twitching a bit since



The diet I am going to be starting early January is going to be a quite a departure from what I am used to eating, and after I got over the initial shock and moaning, I went out this afternoon and went around the shops to find all the things I will need.

One thing is that I will be eating a lot more fish than I have.

I really really really don't like tinned tuna, and making it to the fish monger's every other day is just not going to happen (and it is quite expensive getting tuna steak).

My training buddy told me that ASDA's did their own extra special tuna in a tin, and it is just like the fish plonked in the tin, but in olive oil.

I found it and they are now doing it in spring water, and even better, tuna steaks in spring water in these foil packs, so they still have their original shape, which I think will make a big difference.

ASDAs is also super super cheap, which is another bonus.


I think the thing I have realised again is that any adjustment in your diet is not going to happen overnight, so I am going to start making small adjustments now, introducing the things I ususally don't eat, so by the time I have to be full on dieting it won't be such a shock and won't be falling off the diet.

 

[jenscats5]

Re: New Training From Coach

Tonight I pushed more weight than I have recorded before, AND just after doing some of the same things on Sunday.

This week is heavy again, and my fab training buddy is back on it again, so I was able to really push myself and him, he is also getting back up to some of his previous lifts again.

Bench press 50 kg/110 lb

DB flat flys 18 kg/40 lb

Incline DB press 22 kg/48 lb

I am also taking measurements right now, and bodyfat.

Amazingly, my bodyfat has hardly shifted after my failed attempt at getting comp ready, still around 14-16% for my upper body, 18-20% for lower.

Same for weight 63 kg/139 lb.

I was chuffed as I am eating anything I fancy and not doing any cardio whatsoever.

Measurements

Underbust 32"

Waist 28"

Hips 35"

Largest Seat (biggest bit around your butt and hips) 37"

Biceps (average of both) 13.5"

Upper thigh (average) 22"

Lower thigh (average) 19"

Calves 14.5"

Forearm 10"


I have also had a few inquires lately about what I am 'taking'.

I am not on any gear, I am a natural for life bodybuilder.

Nice lifts! We lift pretty much the same weight and I'm natural too.....how tall are you btw? We seem to be close to the same size.

As for the fish - can you get tilapia over there? I ate a lot of that during my contest prep and it's pretty mild.

 

[Tatyana]

Re: New Training From Coach

Nice lifts! We lift pretty much the same weight and I'm natural too.....how tall are you btw? We seem to be close to the same size.

As for the fish - can you get tilapia over there? I ate a lot of that during my contest prep and it's pretty mild.

I am almost 5'4"

Yes, I have tried tilapia, it isn't that bad.

I think it is just the really oily fish that makes me ill.

 

[jenscats5]

Re: New Training From Coach

I am almost 5'4"

Yes, I have tried tilapia, it isn't that bad.

I think it is just the really oily fish that makes me ill.

Ooh! We're the same size then, so cool I can compare notes.....

And yes, that oily fish is just yucky....I can't eat cod anymore....meh!

 

[Tatyana]

Re: New Training From Coach

Ooh! We're the same size then, so cool I can compare notes.....

And yes, that oily fish is just yucky....I can't eat cod anymore....meh!

Bling suit exchange r' us?

I take a D/DD cup.

I also picked up 1 kg of frozen tilipia from the fish monger, and some fresh tuna steaks to get me in fish mod again.

Had two days off due to the whole PMT/menses thing (and needed some extra recovery time). Doses up on 20+ manuka honey to fight off the lurge everyone has at work, got some extra sleep. I felt great this morning.

Had an AWESOME workout today. First time with my training buddy doing heavy legs.

Legs and shoulders today, did some major pre-during and post work out nutrition .

Big lifts

Squats 100 kg/220 lb (sets of 9 reps)

I am really happy with this even though all of them were not to parallel, I am getting used to this kind of weight on my shoulders and back, and I do think the mind/muscle connection is really important.

Leg Press 200 kg/440 lb (sets of 10 reps)

Could go heavier, psychological thing. Next time I will whack on another 20 kg plate

Leg extensions

20 kg/44 lb/side on a plate loading machine - this is also heavier than I have gone in awhile

Leg curls

22.5 kg/50 lb/side - independent action on the Hammerstrength plate loading machine

Behind neck seated military press

41 kg/90 lb

Also did some laterals and bent over laterals, but not with massive weights

Shrugs

120 kg/264 lb - Hammerstrength plate loading - standing

 

[jenscats5]

I take the same cup size when I'm not dieted down for a contest....then it's a C.

Ok, based on the lifts you just posted.......I have some work to do.....nice lifts!!

 

[Tatyana]

I just had four days completely OFF.

I mean off everything, training, diet.

I ate what ever I fancied, culminating in copious amount of sugar in the form of crappy chocolate, shortbread cookies and things like having popcorn for a meal

The funny thing is that I think I actually look better for it.

So back cleaning up the diet today, getting ready for the BIG D-day, Jan 2nd when I will start with the diet my coach gave me.

Back to the gym today for legs and shoulders.

I am not sure what to call my new training routine, as it is a bit different, really mixing things up, and tonight was sort of a combo of heavy, high reps and drop sets.

It didn't take very long at all, but the effort was pretty intense.

After going heavy the last two weeks, doing high rep squats with 70kg/154lb seemed like a doddle.

The gym was really empty, and when I left I was the only one there.

I can so get this, as I almost put off going back to the gym till tomorrow.

The rest of the week at work may be a bit difficult, as people will be bringing in all the crap they didn't eat over Christmas, and they don't want to eat now.

I also find that after having sugar, the urge to eat more is pretty strong.

But I managed not to indulge today, YAH.

I also have to take some progress pics.

I have never started dieting so early in the year, but I do have some serious motivation.

I have a performance thing for an art exhibition in London on Feb 22nd, and then I am going to the Arnold Classic, and I really don't fancy looking like a fat offseason FBBer

 

[the-short-one]

Hiya, Hooker.

I'm finally getting over here to check you out. Nice lifts! I'm looking forward to seeing some of those hoochie momma clothes at the Arnold.

 

[Tatyana]

Hiya, Hooker.

I'm finally getting over here to check you out. Nice lifts! I'm looking forward to seeing some of those hoochie momma clothes at the Arnold.

Hey hun,

I am really excited about the Arnold too.

I do have some fab dresses I am bringing, thinking about this funky Gaultier one I have

GOD, I just added up the days, it has been 10 days (with the exception of one back work out), I have been taking a break, and also off my diet.

I even went out on New Year's Eve without food with me, first time in three years since I haven't been eating every three hours I am awake.

My comp diet started today, and in some ways it has been easy falling back into diet mojo, as I haven't been that long off, and interestingly, for the first time, I have a coach who has given me a very specific diet.

It is really different from how I would normally diet, except for the amount of calories, 1793 kcal/day, loads from protein.

As far as protein goes, it is minimal on the whey, bit at brekkie, bit post training. I am eating a HUGE range of protein from various animal sources, and in unusual combinations.

FAR too much tuna for me.

In all honesty, I think I would rather go hungry than eat what I have for my last meal.

I went to the gym tonight, no training partner, and the gym was empty.

I had to drag my butt to get there, but it was great and it is leg and shoulders day, which are both body parts I want to bring up.

My big lift for the day was leg press 220 kg/484 lb.

I am also doing high rep squats with 60 kg/132 lb

Shoulders was only 4 sets, but I haven't had anything hit my shoulders like that in ages.

I focused on perfect form, and I gave a good squeeze at the contraction.

 

[Tatyana]

Day two of diet.

I must admit I am not following it exactly as I am SO FRACKING HUNGRY.

It is designed to kick off glycolysis everytime I eat, and I SWEAR food is being utilised a lot faster.

OR it is because my calories have been higher for the last three days.

I am HUNGRY within 15 minutes of eating.

On the plus side, I am drinking WAY more water

England is miserable right now, cold and wet, and on a Friday night the last thing I wanted to do is go to the gym, also as my training buddy NEVER trains on Fridays

I went anyway, back and triceps.

This high rep and drop set/super set thing is seriously hitting the muscle groups HARD, even though it doesn't alway feel like it until I am walking home from the gym

Big lifts for the day

Bent over barbell rows 50 kg/104 lbs

Tricep push downs 50 kg/104 lbs

I am also having to do some exercises I haven't done all that often, either as I hadn't thought of them or I just don't like them that much, like pull-overs and skull crushers.

 

[Tatyana]

I am finally feeling like I am catching up on sleep. Usually my work schedule is such that I get quite a few extra days off, but with my wee holiday to the states in Feb/March, I can't take so many days.

I am making sure that I am getting enough rest, and I am finally starting to feel rested.

I had my hair done yesterday, and while it has only been about two months since I have seen my hairdresser, he thought I had gotten bigger.

He is not gay, he owns the studio with his GF, and they are lovely.

Interesting thing in England, especially around London, fashion is such an important economy in the UK, and it does seem like the lads are far more fashionable. Some hairdressers become celebrities due to things like London Fashion week and the telly.

We do have some odd TV programs here.

He is also into training, but he doesn't take it super seriously.

It has only been about two months since I have seen him last, and even he thought I was bigger

Chest and bis yesterday

This training this week is pretty harsh, as it is all about pre-exhausting the muscle and then hammering it.

Very few exercises, but very effective.

I did weight in yesterday, and I gained 5 lbs over Christmas

Ironically, as soon as I started dieting, I wished I had eaten more lux food when I was off for those 10 days.

The great thing is that even though I am at a 'normal' bodyfat for a woman, I am still looking quite muscular, the last two seasons when I was in the normal body fat range for women, I just looked like a 'normal' girl.

As my training buddy Jos got back into action, I did push it on chest

BIG lifts

Bench Press

60 kg/134 lb x 6 reps (it was a bit too heavy, so I dropped it to 50 kg/110 lb for the rest of the sets)

DB incline bench

22 kg/48 lb

Incline flys

18 kg/40 kg

Nothing impressive on bis

Whole workout done in 45 min.

 

[Tatyana]

LEGS and Shoulders AGAIN

I so did not want to train again today, but I also know how quickly time flys, and there are other girls out there pushing it to win the same comps I want to.

I am on a four day split, but each week I start on a different bodypart, and something gets worked twice.

As my legs and shoulders are the things that seem to need the most work, I dragged my butt into the gym 45 minutes before closing time.

The great thing was that the work-out was quite easy.

I never think I am squatting all that much, but one of the boxers who trains in my gym came over to watch me squat, and was impressed with the weight, form, pace.

I must say, my whole body hurts, but I like it.

I have to start cardio next week

 

[jenscats5]

Oh no! Not cardio! I've been taking a spin class 1-2x a week...fun stuff!

 

[slat1]

Okay.
I admit it.
Your thread motivated me a bit.
I cleaned up the diet.
I already feel better.
More meals. All whole food.
No more screwing around at the gym either.
Even doing cardio.
Thanks is what I am trying to say!

 

[Tatyana]

Cool!

You are welcome slat

So my chest and tris still hurt from Saturday, my training buddy had a nap after work and didn't wake up, I didn't think heavy back would be a good idea, and I said I would start cardio.



So I did. Just 30 min the fast walking on an incline, but it was cardio.

I also have a 15 min walk to and from the train station from the hospital, and I have been walking, even though it is dark and yucky at 5:30, and there are taxis and buses................


I must admit, having started an on-line journal really does sort of motivate you to actually do something.

Also so does having to get into a bikini or something small for an art exhibit in 6 weeks.

http://www.experiment1.co.uk/

 

[the-short-one]

you can't substitute another fish for the tuna?

 

[Tatyana]

you can't substitute another fish for the tuna?

I can, tuna is tolerable, I tried salmon last night, and the smell alone of it cooking nearly put me off eating.

Not to moan, but I have PMT, January is a tough month for me ALWAYS (bring on the SUN), and I think I am fighting off a cold as all the mates I went out with on NYE are SICK now.

Again, I was not in the mood to train, but went in for back and triceps.

I have to say thank god for Nike fitness/studio/dance clothing, I couldn't be bothered to change so I just wore what I had on at work to the gym.

I do feel so much better for just going in and getting through the work-out.

I have to say I love t-bar rows, dead lifts and dips.