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

    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?

    I made an attempt to attach photos to no avail...so, you'll have to see them via my yahoo photos.Here's the photos.

  2. #2
    Aries13
    Guest

    Re: Fly's Countdown to Competition Log

    YOU WILL HAVE NO PROBLEM!!!!!

    I just wanted to add that I started at 13weeks out(which I wish I could have had as much time as you) AND I was a LOT bigger than you...higher BF , worse stats....everythging. So, you will have no problem.
    I'm 4 weeks out and the results are very apparent. I have a VERY HARD 3 weeks ahead of me, I'll be lucky if I sleep

    -The point Im trying to make is , you have TIME and your stats to your advantage, so NO WORRIES!!!! -Good luck and I cant wait to see the end result.

  3. #3
    scorpiogirl
    Guest

    Re: Fly's Countdown to Competition Log

    Great! ...and the log is starting!!!!

  4. #4
    Pro Bodybuilder FlyBrownChick's Avatar
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    Thursday, March 23, 2006

    Thanks, Aries! I appreciate the support!

    Today's diet and training:

    Meal 1: .25 cup uncooked brown rice, 3 egg whites, 1 whole egg, .25 avocado, .33 cup skim milk powder
    Meal 2: 4 oz extra lean ground turkey, .25 avocado, .5 large apple, 2 fish oils
    Meal 3: 4 oz extra lean ground turkey, 1 lb asparagus, 2 fish oils
    Meal 4: .33 cup oats, 1 scoop whey, 2 fish oils

    Alpha Cardio

    Meal 5: .33 cup oats, .75 scoop whey, 1 cup skim milk
    Meal 6: .75 cup fat free cottage cheese, 1 tsp natural PB 2 fish oils

  5. #5
    Pro Bodybuilder FlyBrownChick's Avatar
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    Yesterday's workout

    Alpha Cardio - 30 minutes

    15 minutes HIIT - 45 sec @ 10 mph, 75 sec @ 3.8 mph/4% grade

    *treadmill does not go higher than 10 mph...

    15 minutes elliptical w/arms

    Cable Crunch

    4 sets x 10 reps x #14 plate

    Cable Woodchopper

    4 sets x 10 reps x #6 plate

    hanging Body Curl

    3 sets x 10 reps

  6. #6
    Pro Bodybuilder FlyBrownChick's Avatar
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    Friday, March 24, 2006

    Today's Nutitrition and Training

    Meal 1: .25 cup dry brown rice, 5 egg whites, .25 avocado
    Meal 2: 4 oz salmon, .75 lb celery
    Meal 3: 4 oz salmon, .75 lb celery, .5 cup baked sweet potato, 1 cup skim milk

    Full Body Workout

    Meal 4: .75 scoop whey, .33 cup oats, 1 cup skim milk
    Meal 5: 4 oz halibut, .5 lb broccoli
    Meal 6: .75 cup fat free cottage cheese, .5 oz walnuts

  7. #7
    Elite Bodybuilder iceprincess's Avatar
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    Re: Fly's Countdown to Competition Log

    Great Job! Awesome hams and quads!

    You will have NO problem with your goals. I will look forward to to seeing your log and your progress.

    GOOD LUCK!!!!

  8. #8
    Olympian Roonytunes's Avatar
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    Re: Fly's Countdown to Competition Log

    Nice to see another logger...I look forward to following your countdown! I think you definitely have time and a good base to your advantage.

    Btw, what is alpha cardio?

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

    Thanks Rooney and Ice!

    Alpha cardio is...well, puke cardio. You do HIIT for 20 minutes or just balls to the wall for 10 minutes then immediately do moderate cardio of some other form until you feel like you'll puke. It's supposed to help release fat a bit better than many types of cardio.

    I never feel like I will puke. My feet went numb first then I got extremely bored yesterday so I got off of the elliptical.

  10. #10
    Pro Bodybuilder FlyBrownChick's Avatar
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    Today's workout

    Romanian Deadlift

    4 working sets @ 135 lbs x 10 reps

    Flat BB Bench Press

    4 working sets @ 85 lbs x 10 reps

    Lat Pulldown

    4 working sets @ 75 lbs x 10 reps

    Hack Squat

    4 working sets @ 90 lbs x 10 reps

    T-Bar Row

    4 working sets @ 45 lbs x 10 reps

    All sets: ~30 secs TUT, 90 sec rest between sets

    20 minutes elliptical

    THANK GOODNESS this is my last week of light stuff. I can't wait to lift heavy again!

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