Approved Log Mombods on-going log

[ballin2504]

That’s great!!!

 

[the_alcatraz]

I know inslacked on the log. My apologies but she did well. Here's the results:

*Women's Physique Open(one class) - 2nd

*Women's Physique Masters - 1st

*Women's Figure Masters - 1st

*Women's Figure Novice - 1st

*Women's Figure Open B(2 classes) - 1st

*Women's Bodybuilding Open(one class) - 2nd

She also finished 2nd in overall open figure. So damn close to winning all 3 open classes. That would have been badass. She's now 14 weeks from the next show. Trainer wants to drop from the 145 she weighed in at to 135-139 for the next show. Even though all 4 shows so far were NPC it seemed they were looking at different things everytime. First show she wasn't muscular enough for figure and lats were too small. This show she had the biggest lats on stage but was "too muscular". Not complaing just still trying to figure it out. Her coach is confused by it too. Hard to dial in what to work on when it changes from show to show.

View attachment 140783

@dadbod82 any updates on her current diet training?

 

[dadbod82]

Sorry guys. Got busy after her show and with kids' Baseball starting. She did awesome IMO. Finished 2nd in women's BB open, 1st in Figure Open B, figure Novice 1st, figure masters 1st, Physique open 2nd, 1st physique masters. And she finished runner up in all 3 overall categories.

 

[dadbod82]

Weighed in at 150 today. The 145 was the day after the show. Nothing has changed. Goal weight is 136-138. She 11 weeks out now

3-12-23

Bodyweight - 145.6

14 weeks out



Upon Rising (30 mins prior to fasted cardio or meal 1) – 1 TBSP Bragg’s apple cider vinegar (with the “Mother”)+ ½ squeezed lemon + 1 serving multivitamin you’re currently taking + 2g Acetyl L-Carnitine. 25mcg Cytomel.
**on fasted cardio days, add 1 serving Evogen Lipocide Xtreme.


Meal #1 - 150g egg whites cooked. 4oz 98% lean ground turkey or 4oz 96/4 lean ground beef. 100g low carb veggies. ¼ tsp pink Himalayan sea salt. 5,000IU Vitamin D. 2600mg evening primrose oil. 300mg relora.


Meal #2 -6oz 98% lean ground turkey, turkey cutlets, shrimp, or chicken breast. 90g low carb veggies. 1/4tsp pink sea salt.
**if shake, 30g whey isolate + 1/4tsp pink sea salt.


Meal #3 - 6oz 98% lean ground turkey, turkey cutlets, shrimp, or chicken breast. 90g low carb veggies. 1/4 tsp pink sea salt.


Meal #4 - 6oz salmon, sirloin steak, or ground sirloin. 90g low carb veggies. 1/4tsp pink sea salt.
**if shake, 30g whey isolate + 1/4tsp pink sea salt.


Meal #5 - 40g whey isolate. 1.25 cups Gerber Grain and Grow oat cereal. 1/4 tsp sea salt.
**on non weight training days, change to:
6oz 98% lean ground turkey, turkey cutlets, shrimp, or chicken breast. 90g low carb veggies. 1/4 tsp pink sea salt.


Preworkout shake (30 mins prior to training) - 1 serving preworkout powder of your choice + 5g EAA (HumaPro) + 5g Leucine + 5g creatine monohydrate + 2g Acetyl L-Carnitine.


Intraworkout (drink throughout weight training): 10g EAA + 5g leucine.


Meal #6 (immediately post workout) - 6oz 98% lean ground turkey, shrimp, or chicken breast. 110g low carb veggies. 1/4tsp pink sea salt. 2600mg evening primrose oil. 3g Omega-3 Krill oil. 2g Vitamin C. 1 serving ashawaghanda. 300 mg relora.


• Water - 1.5-2 gallons daily.


*All meals should be spaced out every 2.5-3 hours unless otherwise instructed.




•Cardio•
Fasted - 8 rounds hiit + 45 mins Stairmaster level 6-8 or a brisk walk at an incline. Any 5 days each week.

Post workout - 20 mins stairs level 6. Days 1,3,5.


Training Split:

D1 - Legs (Quad focus)
*BB squat, narrow stance leg press, narrow stance hack squat

D2 - Back + rear and medial delts + biceps

D3 - Upper body push (chest, anterior delts, triceps)
*Incline BB/DB chest press, BB/DB shoulder press, Close grip bench press

D4 - Rest or Fasted cardio only

D5 - Legs (Glute/ham focus)
*Sumo stance squat, sumo stance leg press, sumo deadlift

D6 - Back + rear and medial delts + biceps

D7 - rest

*abdominals - any 3 days each week for 15 mins / session.

*if this schedule is not feasible M-Su, mix rest days around as your schedule dictates.



•INTENSITY IS KEY!

 

[the_alcatraz]

Weighed in at 150 today. The 145 was the day after the show. Nothing has changed. Goal weight is 136-138. She 11 weeks out now

3-12-23

Bodyweight - 145.6

14 weeks out



Upon Rising (30 mins prior to fasted cardio or meal 1) – 1 TBSP Bragg’s apple cider vinegar (with the “Mother”)+ ½ squeezed lemon + 1 serving multivitamin you’re currently taking + 2g Acetyl L-Carnitine. 25mcg Cytomel.
**on fasted cardio days, add 1 serving Evogen Lipocide Xtreme.


Meal #1 - 150g egg whites cooked. 4oz 98% lean ground turkey or 4oz 96/4 lean ground beef. 100g low carb veggies. ¼ tsp pink Himalayan sea salt. 5,000IU Vitamin D. 2600mg evening primrose oil. 300mg relora.


Meal #2 -6oz 98% lean ground turkey, turkey cutlets, shrimp, or chicken breast. 90g low carb veggies. 1/4tsp pink sea salt.
**if shake, 30g whey isolate + 1/4tsp pink sea salt.


Meal #3 - 6oz 98% lean ground turkey, turkey cutlets, shrimp, or chicken breast. 90g low carb veggies. 1/4 tsp pink sea salt.


Meal #4 - 6oz salmon, sirloin steak, or ground sirloin. 90g low carb veggies. 1/4tsp pink sea salt.
**if shake, 30g whey isolate + 1/4tsp pink sea salt.


Meal #5 - 40g whey isolate. 1.25 cups Gerber Grain and Grow oat cereal. 1/4 tsp sea salt.
**on non weight training days, change to:
6oz 98% lean ground turkey, turkey cutlets, shrimp, or chicken breast. 90g low carb veggies. 1/4 tsp pink sea salt.


Preworkout shake (30 mins prior to training) - 1 serving preworkout powder of your choice + 5g EAA (HumaPro) + 5g Leucine + 5g creatine monohydrate + 2g Acetyl L-Carnitine.


Intraworkout (drink throughout weight training): 10g EAA + 5g leucine.


Meal #6 (immediately post workout) - 6oz 98% lean ground turkey, shrimp, or chicken breast. 110g low carb veggies. 1/4tsp pink sea salt. 2600mg evening primrose oil. 3g Omega-3 Krill oil. 2g Vitamin C. 1 serving ashawaghanda. 300 mg relora.


• Water - 1.5-2 gallons daily.


*All meals should be spaced out every 2.5-3 hours unless otherwise instructed.




•Cardio•
Fasted - 8 rounds hiit + 45 mins Stairmaster level 6-8 or a brisk walk at an incline. Any 5 days each week.

Post workout - 20 mins stairs level 6. Days 1,3,5.


Training Split:

D1 - Legs (Quad focus)
*BB squat, narrow stance leg press, narrow stance hack squat

D2 - Back + rear and medial delts + biceps

D3 - Upper body push (chest, anterior delts, triceps)
*Incline BB/DB chest press, BB/DB shoulder press, Close grip bench press

D4 - Rest or Fasted cardio only

D5 - Legs (Glute/ham focus)
*Sumo stance squat, sumo stance leg press, sumo deadlift

D6 - Back + rear and medial delts + biceps

D7 - rest

*abdominals - any 3 days each week for 15 mins / session.

*if this schedule is not feasible M-Su, mix rest days around as your schedule dictates.



•INTENSITY IS KEY!

@dadbod82 do you have her do electrolytes? might be good to add more potassium to the mix.

 

[the_alcatraz]

Sorry guys. Got busy after her show and with kids' Baseball starting. She did awesome IMO. Finished 2nd in women's BB open, 1st in Figure Open B, figure Novice 1st, figure masters 1st, Physique open 2nd, 1st physique masters. And she finished runner up in all 3 overall categories.View attachment 140836View attachment 140837View attachment 140838

@dadbod82 she is looking amazing! WOW!

 

[dadbod82]

@dadbod82 do you have her do electrolytes? might be good to add more potassium to the mix.

We do what her coach sets up...

 

[stevesmi]

wow these are serious workouts and diet1

 

[ceo]

bros she looks sooo hot I wish you do more updates

 

[ROIDDERS]

shes doing it very well
are you doing her prep yourself?