wk's journey

[whiteknight39]

Been lurking but haven't really posted.. Nice area you have here.....
I'm a 44 year old female with 2 kids that decided to get her act together.
Use to compete in the 80's which feels like centurys ago.... Did dab in and out of the gym over the years but have been out of it for the last 3 or so years..... My hobby is 4x4 racing and wheeling...My site http://www.whiteknight.ca/ ...Eating out and what not ..gained weight and yes started smoking.....Last Sept decided to "wake up" ...Weighed in at 146lbs.....yikes!!!..
Stopped smoking and hit the gym..... so today, I am in a better place.

Height- 5'3"
today's weight 124.8 lbs

Here are a couple of pics from 2 weeks ago......
I am almost tempted to think about starting to compete again...not sure if I should venture there again.....will be lurking some more .....

 

[scorpiogirl]

Welcome to EF, Whiteknight!!!

You look GREAT, girl!!!!

 

[*Bunny*]

Nice pics, dayyum Congrats on the 21.2 lb loss & kicking the habit

Happy posting!

 

[Sassy69]

Hey girl - you are certainly at a good point to consider competing again

 

[whiteknight39]

Figured I better get my butt back in here...

Been working at it....
Right now , I am doing 6 weight sessions per week......4x 30 minutes each during the week and 2 x 1hr on weekends....

Cardio has consisted of 2x 40 minutes in the AM - eliptical and stairmaster combo.. and I have added a BOOT camp/ab class 3 times a week x 45 minutes....This is a killer class........for me anyways.....30 minutes of non-stop...2 minute sessions of different stations. ex. 2 minutes push ups... 2 minutes squats...2 minutes bike...2 minutes stairs...2 minutes boxing... etc etc..then 15 minutes of abs......

I had a impediment fat test done ....she got 2 readings.....first time it wa 18%..second was 21.2%..I'm going to grab the 21.2 for now.....I was measured and it turns out I am 5'2" so I shrunk....eeeekkkk...weighed in at 120 lbs.....

I would really like to work on my glutes, hams and waist.....so I'm thinking about adding some extra stair master sessions ..
Any suggestions here would certainly be appreciated.
I also bought this weight vest to use for hiking, walking and eventually cardio

I am still considering maybe trying to compete in June.......maybe.....we have a trip to Moab for Eatser and I will decide after that.

Here are some updated pics.. I like pics cause you can pick off things

 

[wlmcrae]

To me, it looks like you've dropped fat mass from the first set of pics and put on some muscle. I'm not the expert on pictures though - some of the 'experts' will probably show up soon!

 

[Aries13]

All I can saw is WOW!!! If you compete you will kick some major booty! So get to it girl

Welcome to EF!!!!!

 

[ck2006]

Holy cow, you look great!!!!

 

[iceprincess]

Welcome!! You look great woman!

Congrats on the weight loss and the life style change!

 

[Sassy69]

I had a impediment fat test done ....she got 2 readings.....first time it wa 18%..second was 21.2%..I'm going to grab the 21.2 for now.....I was measured and it turns out I am 5'2" so I shrunk....eeeekkkk...weighed in at 120 lbs.....

I would really like to work on my glutes, hams and waist.....so I'm thinking about adding some extra stair master sessions ..
Any suggestions here would certainly be appreciated.
I also bought this weight vest to use for hiking, walking and eventually cardio

I am still considering maybe trying to compete in June.......maybe.....we have a trip to Moab for Eatser and I will decide after that.

Do you mean like a tanita scale or other bioimpedance measuring device? Just for the sake of "colloquial" terminology as far as bodyfat --- those bioimpedance devices measure bodyfat slightly differently than doing a caliper / skin fold measure. The bioimpedance devices will usually measure sometimes 6-10% more bodyfat than the calipers will - not because they are inaccurate but rather they measure bodyfat by basically looking at the total resistance of your body, whereas the calipers measure the thickness of skinfolds at a number of different points on your body. Bioimpedance measures (resistance) are also dependent on a number of things that are hard to keep consistent between each measure, e.g. the amount of water you just drank, whether or not you are sweaty, etc. So they can vary greatly. Just want to keep your posting of your bodyfat in context - if measured w/ calipers I'd guess much lower - like 12-13%?

GREAT musculature -- my only comment on all the stuff you are doing -- make sure it doesn't make you sacrifice any of your muscle to all that cardio / aerobic activity!

 

[whiteknight39]

Thanks for the comments

Yes, it was a bioimpedance measurement done at the gym....I realize a caliper is more accurate but I've got to find someone that knows how to use one correctly...Although a 6-10% difference between methods is huge !!!!!

I have added BCAA's that I drink during the cardio to try and preserve muscle.....and my protein intake is about 1-1/2 grams per body lbs

The cardio, stairmaster , leg work ...I am doing is mostly to try and work hams/glutes.....I really want to hit those hard.....
I am doing 2 weight leg outs a week (as well as the other body parts )
a longer one on the weekend and a shorter one during the week....squats, leg press, hack squats, lunges, leg extension, leg curl
I have purchased the yohimbine ES that you guys mentioned here.....I am on my second bottle......

Also, any suggestions as to what I can add to decrease my waist...... I am doing several core exercises and my abs are there but my waist measurement will not move......

Once I'm back from Moab, I think I'll add creatine to the mix and if I do try to compete and will be posting up asking for help and suggestions.....I see a great thread at the top here.....
It feels a little intimidating getting in front of a bunch of people in a bikini and then doing a routine......

As well, the last week pre-contest diet....I have heard so many things one wonders what works and what doesn't....... dehydrating yourself???? how?? don;t drink/...drink and take diuretics????? how low does the caloric intake go??????? I've also heard drink alcohol the night before for vascularity and dehydration........???

Anyone have the scoop on the reality or what would be reccomended???

Once again, thanks!!!!!!!

 

[badgergrl]

Welcome WK!
You look great in those pics! I hope you do decide to compete again.

About the abs...I've always had big abdominal muscles lurking under an annoying layer of fat. Unfortunately, the only thing to make my waist measurement go down and my abs show is an extremely clean diet. My suggestion would be to start logging your diet. It really keeps you accountable to what you put in your mouth, and it is really helping me.
I look forward to watching your progress!

 

[whiteknight39]

Well, I figured I'd bring this back to the top.....

I have after all decided to compete.....I've busted butt since I got from Moab at the end of April ( let me tell you I pigged out for 10 days , I wasn't sure I would do this ).

I am going to compete on June 17 and have decided to enter 2 classes. Masters and lightweight......

My latest strugle has been stressing about those last 6 lbs to meet the weight requirements... I was conisdering maybe trying clen to help out and got some great answers in this thread
http://www.elitefitness.com/forum/showthread.php?t=483292

Thanks guys!!!

I also posted some updated pics in that thread as well.

I am pumped, nervous, tired..you name it.......but glad I'm going to give it a go.

If I happen to place in the top 5 in this comp...I will attempt the one at the next level....on June 24......

Crossing fingers...

Anyways, I will try and keep this log updated

 

[*Bunny*]

fingers crossed for ya ... toes too

 

[Sassy69]

You're looking solid girl - if you are down to the last 6 lb, 5 lb min is easily lost w/ the last week's water deplete. You've got time so just keep things going and you'll get there just fine!

 

[superqt4u2nv]

Looking forward to your log and I see we have another Canuk Happy 24

 

[whiteknight39]

Good morning and thanks....this place is becoming more of a favourite fast.

Yup, a canuck.....

New challenge...
I was so bloated yesterday and had serious stomach pain.....Haven't gone to the bathroom in a couple of days..seems constipation is setting in.....timing of this sucks....

I took some Udo's oil last night and upped Acidophilus in my supplements hoping that it will help.....

Might do some Senna tonight but I don;t really want to rely on that......

Morning will start with one hour of eliptical

 

[whiteknight39]

The Acidophilus….and udo’s worked. I think I’ll keep my Acidophilus dosage higher going forward….

Did the one hour elliptical…no problem this morning…felt good

Intake

4 coffees ( with silk- an.organic soybean cream replacement..I just can’t do black coffee )
6 egg whites with spinach
2 oz carrots
Rice cake with salsa and turkey breast
Buffalo strips with onions and a tablespoon of MCT oil
Tonight- Bbq sirloin steak with broccoli

I usually don’t eat this much red meat but today is just one of those days. I’ve been trying to limit red meat to once per week

Another downer this morning..I got my period so obviously my bf level is not low enough. I’m pissed and down at the same time…..but that’s just for today…guess, I’ll have to just step it up some more …..fawk…...talk about a roller coaster ride….If I don’t get it low enough it will fall right on show date next month ……arggggg

Todays supplements

Red rocket
Hyaluronic acid
CLA
Acidophilus
Aceyl-L-Carnitine
R-ALA
Taurine
Potassium ( I’ve been getting cramps in my calves )
Animal Pak
Iron- 35 mg
Scivation Xtend during Cardio
Ergopharm All in one during weight session

I want a protein bar so badly…but I know I can’t have those now ( insert sad face )

I went through a bit of a crash this morning…..it was too long between “feedings” ( I feel like a reptile now ).Recouped from it and then had an intense 2 hour leg workout…….It was awesome…..I got cramps in my calves again so I’ll have to up my potassium and taurine

That’s it for today

 

[badgergrl]

Good morning and thanks....this place is becoming more of a favourite fast.

Yup, a canuck.....

New challenge...
I was so bloated yesterday and had serious stomach pain.....Haven't gone to the bathroom in a couple of days..seems constipation is setting in.....timing of this sucks....

I took some Udo's oil last night and upped Acidophilus in my supplements hoping that it will help.....

Might do some Senna tonight but I don;t really want to rely on that......

Morning will start with one hour of eliptical

Make sure you're eating plenty of green veggies, getting enough good fats, and drink lots of water. I know this problem sucks! Hope you feel better soon.

 

[whiteknight39]

Better

This morning weight in at 118..One lbs down..that put a smile on my face

Got in 1 hr 20 minutes of cardio ( eliptical and stair master ) and 1 hr 15 minutes upper body work out.

Intake

4 coffees ( with silk- an.organic soybean cream replacement..I just can’t do black coffee )
1 whole egg with multi grain slice of bread
2 oz carrots
Rice cake with salsa and turkey breast
chicken breast with brocoli
salmon burger with spinach
almonds


Todays supplements

Red rocket
Hyaluronic acid
CLA
Acidophilus
Acetyl-L-Carnitine
R-ALA
Taurine
Potassium
Animal Pak
Iron- 35 mg
Calcium
Scivation Xtend

 

[whiteknight39]

Had a hard time doing 1 hr of cardio today
Did 1 hr 15 minutes on abs and lower back...

I ventured to try on my suit for the first time today and try a few poses. It's time to pratice. Still 5 lbs out with 25 days to go. Hubby got one shot....I like to take pics as I progress to pick off where i need to work at or tweak

Here are a couple......eek..second one is a bit blury

Todays Intake

4 coffees ( with silk- an.organic soybean cream replacement..I just can’t do black coffee )
6 egg whites with spinach
one chicken breast with brocolo
4 oz steak with swiss char
turkey burger with swiss char
almonds
2 egg whites with spinach


Todays supplements

Red rocket
Hyaluronic acid
CLA
Acidophilus
Acetyl-L-Carnitine
R-ALA
Taurine
Potassium
Animal Pak
Iron- 35 mg
Calcium
Scivation Xtend

 

[badgergrl]

Hey girl. Nice photos...I really like the side chest pose. Where is your comp?

 

[whiteknight39]

Thanks
Alberta- canada

One hour cardio this morning, bis and tris at lunch and I'll probably do 1/2 hour stairmaster and some abs...

I have to add extra work on my hams and glutes...
My calves are still cramping so I'm going to have to increase my potassium and Taurine again

I really really hope my YES arrives today!!!!!!

Todays Intake- high carb day

2 coffees ( with silk- an.organic soybean cream replacement..I just can’t do black coffee )
6 egg whites with spinach
rice cake with salsa and trueky breast
one chicken breast with brown rice
chicken breast with yams
sole with something later tonight


Todays supplements


Hyaluronic acid
CLA
Acidophilus
Acetyl-L-Carnitine
R-ALA
Taurine
Potassium
Animal Pak
Iron- 35 mg
Calcium
Ergopharm All in one

I started putting my routine together..or attempted to do poses to music I should say.....man was I sweating....It's going to take work every day to get this straight!!!!

 

[ck2006]

Thanks
Alberta- canada

One hour cardio this morning, bis and tris at lunch and I'll probably do 1/2 hour stairmaster and some abs...

I have to add extra work on my hams and glutes...
My calves are still cramping so I'm going to have to increase my potassium and Taurine again

I really really hope my YES arrives today!!!!!!

Todays Intake- high carb day

2 coffees ( with silk- an.organic soybean cream replacement..I just can’t do black coffee )
6 egg whites with spinach
rice cake with salsa and trueky breast
one chicken breast with brown rice
chicken breast with yams
sole with something later tonight


Todays supplements


Hyaluronic acid
CLA
Acidophilus
Acetyl-L-Carnitine
R-ALA
Taurine
Potassium
Animal Pak
Iron- 35 mg
Calcium
Ergopharm All in one

I started putting my routine together..or attempted to do poses to music I should say.....man was I sweating....It's going to take work every day to get this straight!!!!

Looking great! Go Oilers Go!

 

[whiteknight39]

That would be The Flames!!!!!..lol

I GOT MY YES!!!!!!!!!!!!!!!

I am spraying it on and wrapping in saran wrap tonight......and putting it on for cardio tomorrow morning.... I ordered another bottle cause I have a feeling I'll be going through this one fairly quickly......

From what I have read on the board it should help with my quads and glutes

 

[Sassy69]

The evils of estrogen....

You look fantastic! I'll tell you what -- all women over 35 should be required to compete in BB. I dare anyone to say you look a day over 30 and have the body just about every girl in my gym would pay major dollars for.

Do you have a plan for your last week? -- I'm sure you'll drop at least 3 lb guaranteed in water weight over the last few days. Do you have a weigh in the night before or the day of? Get the weight down for the weigh in the night before and then continue pounding carbs and you are off & running!

 

[whiteknight39]

Well I tell yah.....deciding to do this comp certainly made me get in shape

Thanks for the age comment...that scores big points

So far, my plan for the last week is going to be following your post in the clen thread....The carb deplete/load and water intake........Hope I don't screw it up...I hear so much about "girls" spilling over....I will also be using Xpel as well......

It;s getting close...24 days......eeek

The weigh in is the night before at 6;00 PM

 

[whiteknight39]

Well had a high carb day and Ioverdid it on the calories side...... All clean stuff but just too much of it.......

Today is back to lower calories again......I have to keep myself in check.....especially at this point,

I've decided to up my cardio some and lower the calories just a tad......

 

[whiteknight39]

I changed up my diet and upped my cardio..my weight just wasn't moving... This morning I weighed 116.2 lbs.. I was so happy... Down almost 2 lbs...YES!!!!!

Yesterday was a tough one.. My daughters 12th birthday party...a bunch of kids with steaming hot pizza, birthday cake and texas donoughts.....I was dying... I asked my husband to take over and I went to the gym..... OMG, it was so close!!!!!!

 

[Sassy69]

14 days girl! How's the mind set? All focused? Got the suits? Got the posing routine & music? Mandatories spot on?

Any chance we can get some progress pix or a peek at the suits ... ?

 

[whiteknight39]

Thanks for asking

Yikes..it's getting close ( the light at the end of the tunnel )

I am nervous and excited .... and looking forward to that cheat meal after the comp......I am weak, tired and fed up of chicken and fish......

I got one suit..... a black bikini....

I finally reached the weight I am comfortable at ...Weighed in at 113.2 lbs this morning... I think I'm good for weigh in day on the 16th

Now I must concentrate on the routine and pratice the poses....that will be the focus these next 12 days.......

Here's one pic from this morning

 

[Sassy69]

TIGHT! Getting very excited for you! Did you pick your music yet?

Let me know if you need anything mixed or whatever - I've got some audio software...

 

[buffer1]

Been lurking but haven't really posted.. Nice area you have here.....
I'm a 44 year old female with 2 kids that decided to get her act together.
Use to compete in the 80's which feels like centurys ago.... Did dab in and out of the gym over the years but have been out of it for the last 3 or so years..... My hobby is 4x4 racing and wheeling...My site http://www.whiteknight.ca/ ...Eating out and what not ..gained weight and yes started smoking.....Last Sept decided to "wake up" ...Weighed in at 146lbs.....yikes!!!..
Stopped smoking and hit the gym..... so today, I am in a better place.

Height- 5'3"
today's weight 124.8 lbs

Here are a couple of pics from 2 weeks ago......
I am almost tempted to think about starting to compete again...not sure if I should venture there again.....will be lurking some more .....

very nice

 

[*Bunny*]

Thanks for asking

Yikes..it's getting close ( the light at the end of the tunnel )

I am nervous and excited .... and looking forward to that cheat meal after the comp......I am weak, tired and fed up of chicken and fish......

I got one suit..... a black bikini....

I finally reached the weight I am comfortable at ...Weighed in at 113.2 lbs this morning... I think I'm good for weigh in day on the 16th

Now I must concentrate on the routine and pratice the poses....that will be the focus these next 12 days.......

Here's one pic from this morning

Looking shredded ...

 

[whiteknight39]

Thanks

I have a simple 60 minute part of a song....
I want to keep it simple and hopefully smooth
I need to practice a lot!!!!

What software do you use for mixing Sassy????

Also, what have you done in the past in respect to workouts the last 5 days ? I kind of see a bit of weights and pratice the posing????

 

[ck2006]

You look amazing!

 

[whiteknight39]

OKay, here we go ...tomorrow I start carb depleting...following Sasy's plan.... . Expel starts on Monday

 

[*Bunny*]

OKay, here we go ...tomorrow I start carb depleting...following Sasy's plan.... . Expel starts on Monday

Be sure to let us know how it works for you ... I don't think I have seen it do wrong for anyone once personalized, eh Sassy?

 

[whiteknight39]

2 gallons of water a day is a LOT of water!!!!