My video diet....beyond what I have done before

[AthenaStrong]

Hi Ladies

Been lurking on and off for exactly a year. I was a competitive bodybuilder in the nineties and am now seriously in the fitness business. My last video was last March with appearances throughout the summer and in the throes of dieting I would find myself on the board. I would eat sugar free jello in between Warlobo's wisdom.....

Have a contract meeting today about doing another exercise video. So of course I am psyched and am looking over my prep for the last one. I dieted harder than I did for any contest, upped th water and cardio--and was harder and leaner than I had been in my twenties.

Going to find out today the date of the next shoot and am looking to post my trainng and diet here as I progress down the scale. I will be back later with more stats but I am guessing I am about 156 at 5'10--still pretty lean (without the veins in my stomach--guessing I am about 16 percent bf as my last shoot I was under 10 at about 139.
I take these preparations very seriously. I log everything and don't leave the gym untill all workouts are done. I have had a hard year--really hard--and am looking for a place I can report in to. I have done this before--many times--and everytime I start to think--maybe I am too old for this Yet every photoshoot in the past two years has gotten better! I think I finally got it down.

I would like to post my workouts too as I think you will find them interesting. I am a big proponent of using almost all free weights-- most of the machines I use are for legs. I am truly into pullups and serious lifting exercises even though I am not considered a bodybuilder in my gym--just a really really strong chick

I will know the exact deadline of the shoot later today.....

Athena

 

[Temple]

Athena - Welcome back, long time no see.
And Yes, we want to know EVERYTHING!!!!!!

 

[CAROLINACHICK]

I'm impressed..
Please keep us posted. I'd like ta know more.
By the way.. you could never get too old for this.
CC.

 

[Night Fly]

Wow...congratulations on all your achievements!!!! Like Gladiola said....you are never ever to old to do this!!!

I'm sure there are a lot of people who would be interested in reading up on your diet and training!

Welcome!

 

[muskles]

coming from someone who just found out you can actually get better looking and stronger with age, i'm interested and anxious to hear more

 

[AthenaStrong]

Thanks everyone!!Okay six weeks --week of May 15

And then we are doing another shoot in June. I am relieved to have deadlines--I work well under pressure.

I am always training hard--the things I add in before a shoot are more aerobics, more abs and lower back (what I call conditioning exercises) and here is the key for me....--diet.


I am adding back in serious aerobics-- I have not cut it out completely but it is back to five mornings a week at 30 minutes a pop. I work with with a heart rate monitor and do alot of intervals.

So Mon through Friday early morning I do 30-35 minutes of cardio plus conditioning exercises
Monday through Friday are two workouts a day--both no more than an hour--tops and Saturday and Sunday are one workout a day. I know this sounds like alot but I know my body and I know what works. The key for me is diet--as training is fun--so the more I am in the gym--the better I am on the diet

Saturday and Sunday are just weight training and conditioning in the morning.

No matter how lean I get--I still make sure I can do all my pullups and my 135 bench press and 65 pound one arm rows.

Diet
I have learned alot from reading everyones posts--especially the seasoned competitors. Yet I need to keep my carbs from vegetables only to get ripped and still feel strong...and alert
One of the differences I made this last year was increasing my water intake. Not just trying--but doing--and I still believe that is what put me beyond what I had done before.

Meal One protein shake (no carb)
Meal Two huge salad with egg whites and tuna
Meal Three protein shake (no carb)
Meal Four Broccolli, spinach and chicken or turkey

Water water water

Of course this time I doubt myself-then I put my fears away after I say hello to them
I remember that every weight I have ever lifted is the foundation of which I walk upon. I take a deep breath and remind myself that six weeks WILL pass--how they pass is up to me.

Okay--where is that water???

Athena

 

[NubianBeauty]

Congrats on your video This is going to be GREAT thread Can't wait for your updates

 

[VooDoo Lady]

Of course this time I doubt myself-then I put my fears away after I say hello to them. I remember that every weight I have ever lifted is the foundation of which I walk upon. I take a deep breath and remind myself that six weeks WILL pass--how they pass is up to me.

Good luck! Thanks for sharing it all with us

 

[AthenaStrong]

Friday update

Thanks again for all your support.
Stats Friday 3/29/02
weight 152
height 5'10
bodyfat--guessing 15-16 I am a very athletic looking fitness girl although I train more like a bodybuilder and am extremely strong for my size.
Goal--
Last May I hit under 10 percent (with calipers) and was around 140. I feel great at 144 and under. We will be doing a series of stuff through June so I am looking to get under 144 and hold it there. A few pounds less on me appears to be alot becasue I am already pretty lean. I consider myself an athlete more than a model-- I am no gorgeous babe like bikinimom

Today's training
6AM 30 minutes hardcore aerobics with intervals
abdominals and lower back

4PM--on my way...
pullups narrow
one arm rows (heavy)
reverse grip rows
deadlifts full

hanging leg raises (for abs)



Again--all this works for me and I don't want to appear to tell anyone how to train--but if I can say one thing for back...whoops I think I already did
number one.....Do pullups--not pulldowns
number two....Go heavy or go home


Athena

 

[AthenaStrong]

Chest workout/ Saturday

It is funny how a few days of slightly lower carbs can make you feel lighter. Just enough to keep you confident that you are on the right path.


Chest workout
On the weekends I don't do a double workout so it will be just chest and crazy abs.

Bench press (sets of 6-8 with 125 to 135) not that strong in bench I admit
Incline Dumbell press (50-55 pound dumbells)
Dips (with weight)
Cable Crossovers
Hanging Leg raises
Cable crunches
Hanging Leg raises diagonal

Trainiing is fun--it is the diet that requires the most attention. I have my fridge stocked with food--chicken, turkey--sugar free jello. Easy access is a major secret to dieting. Plan your foods. And have a back up plan (protein shake if your day runs long or something unexpected comes up)

What do I want more--that easter egg or abs? No contest

Athena