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Fly's Countdown to Competition Log


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about Fly's Countdown to Competition Log within the Women's Fitness (Female Bodybuilding and Training) category.

Excerpt: Monday starts 16 weeks out from the NPC Texas State Championship on July 14th and 15th. I'll be using this log to track progress. Stats Height: 5'7'' Weight: 160 lbs Bodyfat: 25% from a 5 pt test I haven't gotten my nutrition nor training details from my trainer, but I've already started doing a bit more cardio to get...what...2 days ahead of schedule? ;)

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  1. #81
    Pro Bodybuilder FlyBrownChick's Avatar
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    Re: Fly's Countdown to Competition Log

    Gotcha. So do you do 2 days of lower body?

    Accutane is only for 5 months. I am going on month 3 now. THANK GAWD! It makes you as dry as the Sahara! I don't take any other supplements as far as B vitamins or anything like that. If a diet is balanced enough, a multivitamin is really not necessary.

    Depletion diet is pretty tough. Now, I didn't do this for my last cycle...I actually carb cycled. That got out of hand though...fats got too high. Leave me up to my own devices and I f**k up. Anyway, this is how this trainer's looks, in general(as I am not allowed to post details):

    Cardio

    Meal 1: egg whites, fibrous vegetables, avocado
    Meal 2: lean meat, fibrous vegetables, fish oils
    Meal 3: lean meat, fibrous vegetables, fish oils
    Meal 4: whey isolate, banana

    Training

    Meal 5: whey isolate, dextrose
    Meal 6: fat free cottage cheese, natural PB

    Then...on the days that I have no weight training, I sub the banana in meal 4 with PB and meal 5 ends up being egg whites and fish oils.

  2. #82
    scorpiogirl
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    Re: Fly's Countdown to Competition Log

    Quote Quote posted by FlyBrownChick
    Heya Treil!


    WONDERFULLY! This one is REALLY good. Certified nutritioninst, ISSA certified, numerous other certs, and in med school right now working on sports medicine. I can't ask for anything more...

    Hey Scorpio!
    Sounds like you got a keeper!

    I agree with training a bodypart 2x per week. I was a 1 a week girl for quite a while and just changed it up not too long ago. Getting MUCH better results!

  3. #83
    treilin's Avatar
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    Re: Fly's Countdown to Competition Log

    Quote Quote posted by FlyBrownChick
    Gotcha. So do you do 2 days of lower body?
    I do 3 days focused on lower body... Monday hams, glutes, calves. Wed plyos. Friday was quads, and calves. He is probably dropping the plyos out starting next week.
    So I'm not real sure what the split is going to look like at this point in time.

  4. #84
    Elite Bodybuilder nelmsjer's Avatar
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    Re: Fly's Countdown to Competition Log

    Quote Quote posted by scorpiogirl
    Sounds like you got a keeper!

    I agree with training a bodypart 2x per week. I was a 1 a week girl for quite a while and just changed it up not too long ago. Getting MUCH better results!
    SG, I am so glad to read this! I always wanted you to switch, and I kept patiently waiting...


  5. #85
    Pro Bodybuilder FlyBrownChick's Avatar
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    Thursday, April 6, 2006

    Half day of depletion, half day of carb up

    5:40 AM: egg whites, avocado, broccoli - couldn't stomach all of the broccoli
    9:30 AM: turkey burger, baby spinach, roasted asparagus, celery, fish oils
    12:30 PM: turkey burger, baby spinach, roasted asparagus, celery, diet A&W, fish oils
    3:30 PM: ground oats, bulgarian yogurt, blueberries, whey

  6. #86
    Pro Bodybuilder FlyBrownChick's Avatar
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    Re: Thursday, April 6, 2006

    Quote Quote posted by FlyBrownChick
    Half day of depletion, half day of carb up

    5:40 AM: egg whites, avocado, broccoli - couldn't stomach all of the broccoli
    9:30 AM: turkey burger, baby spinach, roasted asparagus, celery, fish oils
    12:30 PM: turkey burger, baby spinach, roasted asparagus, celery, diet A&W, fish oils
    3:30 PM: ground oats, bulgarian yogurt, blueberries, whey
    Heavy Full Body Workout 1

    Leg Press
    working sets @ 290 + sled

    Incline DB Press
    working sets @ 40 lb and 35 lb DBs

    HS Low Row
    working sets @ 107 lbs

    Wide Grip Dip
    working sets @ 28 and 16 lbs assistance

    Romanian Deadlift
    working sets @ 155 and 175 lbs

    HS Low Row
    working sets @ 103 and 93 lbs

    6:20 PM: whey, banana, skim milk, smarties
    8:20 PM: skim milk, Lucky Charms
    10:20 PM: skim milk, Lucky Charms

  7. #87
    scorpiogirl
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    Re: Fly's Countdown to Competition Log

    Quote Quote posted by nelmsjer
    SG, I am so glad to read this! I always wanted you to switch, and I kept patiently waiting...

    OK, you're busted! I've been logging this now for a couple of months!!!! You never noticed?!?!? Well, I never!


  8. #88
    scorpiogirl
    Guest

    Re: Thursday, April 6, 2006

    Quote Quote posted by FlyBrownChick
    Half day of depletion, half day of carb up

    5:40 AM: egg whites, avocado, broccoli - couldn't stomach all of the broccoli
    9:30 AM: turkey burger, baby spinach, roasted asparagus, celery, fish oils
    12:30 PM: turkey burger, baby spinach, roasted asparagus, celery, diet A&W, fish oils
    3:30 PM: ground oats, bulgarian yogurt, blueberries, whey
    Hmmmmm, what is bulgarian yogurt?

  9. #89
    Pro Bodybuilder FlyBrownChick's Avatar
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    Re: Fly's Countdown to Competition Log

    Hey Scorpio! Bulgarian yogurt is all natural yogurt. It's just skim milk and cultures. It's quite tangy, but I think it's better than the other stuff you can get. There's no additives to muck it up.

    If you are short on time, that meal is AWESOME! I make it the night before. Grind up the oats and soak them in the yogurt and berries. Stir in the whey when it's time to eat. SOOOOO good!
    Last edited by FlyBrownChick; 06-Apr-2006 at 09:26 PM.

  10. #90
    scorpiogirl
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    Re: Fly's Countdown to Competition Log

    Quote Quote posted by FlyBrownChick
    Hey Scorpio! Bulgarian yogurt is all natural yogurt. It's just skim milk and cultures. It's quite tanger, but I think it's better than the other stuff you can get. There's no additives to muck it up.

    If you are short on time, that meal is AWESOME! I make it the night before. Grind up the oats and soak them in the yogurt and berries. Stir in the whey when it's time to eat. SOOOOO good!
    Hmmmmm, maybe I'll give it a shot!

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