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Mermaid 2006


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about Mermaid 2006 within the Women's Fitness (Female Bodybuilding and Training) category.

Excerpt: I am starting over; taking all that I've learned and consolidating it into a decent plan. I've not been that successful in the past three months but I need to change that now. The first part of this journal is for a 12 week period starting tomorrow: Age:36 Weight:156 (put on over the past couple weeks) Chest: 42 Waist: 31.5 Hip:40 Thigh:23.25 Calf:14.5 Bicep:12

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Thread: Mermaid 2006

  1. #1
    Pro Bodybuilder mermaid's Avatar
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    Mermaid 2006

    I am starting over; taking all that I've learned and consolidating it into a decent plan. I've not been that successful in the past three months but I need to change that now. The first part of this journal is for a 12 week period starting tomorrow:

    Age:36
    Weight:156 (put on over the past couple weeks)
    Chest: 42
    Waist: 31.5
    Hip:40
    Thigh:23.25
    Calf:14.5
    Bicep:12

    Diet:

    I like 5 meals a day - it seems to work well. I'll keep within 1500-1600 cals per day with a 40:30:30 macro split though on some days the P will be higher; the C, lower.

    Protein - egg whites, cottage cheese, chicken, lean beef, pork tenderloin, white fish, salmon, tuna, whey powder.

    Fats - almonds, nut butters, avocado, olive oil, flax oil to include in 2 meals per day

    Carbs - fibrous as as far as possible - oats, bran cereal, Performax bread (4g fiber per slice), beans, sweet potato, brown rice, berries, FF milk.

    Plus lots of green veggies (which I struggle with but will choke down)

    Water - at least 3 liters per day; green tea and the occasional coffee

    One cheat meal per week.

    Supplements - I cannot handle stimulants at all so will stick with my usual multi vit, zinc, flax caps, 3 Sesapure, Glucorell before carbs and 6 Levorex per day.

    Training:

    I will be formalising the routine so that it is easier to stick to. I will take a notebook into the gym and record weight lifted and rep #. Planning on a four day split as follows (and 3 sets to failuer unless otherwise noted) for 6 weeks then will review if I need to mix it up:

    Day 1 - Legs
    BB Squats - one warm up set; 4 sets to failure
    One legged seated leg press
    Seated calf raises

    Day 2 - Chest and Back
    DB Incline Press
    DB Incline Flyes
    Flat BD Flyes
    Wide grip Pulldown
    Bent Over BB Row
    Close Grip Pulldown

    Day 3 - Shoulders and Abs (Abs - four sets)
    DB Press
    BB Upright Row
    Bent Over DB Rear Delt
    DB Lateral Raises
    Forward Crunches
    Rear Crunches
    DB Incline Flyes

    Day 4 - Arms
    EZ Bar Bicep Curl
    DB Incline Bicep Curl
    DB Hammer Curl
    DB French Press
    EZ Bar Skull crushers
    Rope Pushdown

    Cardio - 4 times per week - 30 mins each - 3 HIIT, 1 Steady state at 5am on empty stomach wherever possible.

    Haven't quite worked out when I'll need rest - will just listen to my body.

    So that's it. Advice/comments well received and much appreciated.

    AND - if the AF Store is going ahead with the first quarter contest, then I AM IN!!! There, said it, no going back. Pictures posted Jan 1.

    You girls are right - I am not a loser. I am a winner.

    Happy Holidays to Everyone!!

  2. #2
    Elite Bodybuilder nelmsjer's Avatar
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    Re: Mermaid 2006

    Mermaid, welcome to the New Year and even stronger commitments. I'm looking forward to your progress! You WILL succeed.

    Please check your PM.

  3. #3
    Elite Bodybuilder iceprincess's Avatar
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    Re: Mermaid 2006

    Best of luck to you in the upcomming year!! Remember that we all believe in you and know that you can do it!! I look forward to watching your progress this year!

    Happy New Year!!

  4. #4
    Olympian Roonytunes's Avatar
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    Re: Mermaid 2006

    You are DEFINITELY a winner, Mermaid!

    I look forward to following your progress in the new year. Your plan looks very structured and sometimes that makes it much easier to follow.

    I'll be starting my new 2006 log next week at this time as well....so we're in this together, girl!

    What are your specific goals? To just become leaner? To get to a particular body fat %?
    Last edited by Roonytunes; 26-Dec-2005 at 11:09 AM.

  5. #5
    I Told You So ... musclemom's Avatar
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    Re: Mermaid 2006

    You are a losing winner ... or would that be winning loser

    Welcome back from the wild and woolie outback in one piece!


  6. #6
    scorpiogirl
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    Re: Mermaid 2006

    you, Mermie!!!!

    You ARE a winner!!!!

  7. #7
    Pro Bodybuilder buffalogal's Avatar
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    Re: Mermaid 2006

    So glad to see ya back hun!! Good luck

  8. #8
    Pro Bodybuilder mermaid's Avatar
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    Re: Mermaid 2006

    Thanks for the well wishes, everyone. I really appreciate it!

    My goal is to fit into a pair of jeans that I last wore when I was 30. I was 138 pounds and sub 20% bodyfat. I've promised myself NOT to measure or weigh until the 12 weeks are over and just use the mirror and those jeans to monitor progress.

    Slept in as no work this week!!!

    8.30am Gym
    30 mins steady state cardio
    Treadmill
    15% incline @ 2.7mph

    10.00am
    1 cup bran cereal
    1/2 cup milk
    1 cup whites, 1 whole egg
    multi, zinc, flax, sesamax, levorex

    12.30pm
    2 slices Performax bread
    3oz tuna
    1/2 cup cucumber

    3.30pm
    4oz chicken breast
    1 kiwi fruit
    Sesamax, Levorex

    5.00pm Gym
    Even though it is a public holiday the gym was very busy. Every leg machine was being used so I had to improvise.

    I'm also converting kg weights to lb (Rep by DB weight)

    DB Lunges (hate them)
    15 x 13
    15 x 17
    15 x 17

    Omni Leg Press
    12 x 44
    10 x 50
    10 x 55
    10 x 55
    10 x 60
    20 x 22

    Calf Raises
    4 sets 12 x 22; 2 x toes straight, 1 toes in, 1 toes out

    I was wobbly.

    6.00pm
    Whey protein shake w/ 1 cup FF milk

    8.00pm
    3oz chicken breast
    1/2 avocado
    1 tbsp cranberry
    Sesamax, Levorex

    And before bed I'll have 1 tbsp almond butter.

    4 liters water

    1502 cals
    P:48
    C:24
    F:28
    Fiber:24g

  9. #9
    Pro Bodybuilder mermaid's Avatar
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    Re: Mermaid 2006

    Wednesday 28 December

    8.30am Gym
    Treadmill
    30 mins HIIT cardio
    3/1 intervals 1% incline 3.5mph/8.0mph


    10.00am
    1 cup bran cereal
    1/2 cup FF milk
    1 cup whites, 1 whole egg
    multi, zinc, flax, sesapure, levorex

    1.00pm
    1 cup cottage cheese
    1 tbsp almond butter
    1 cup fresh strawberries

    3.30pm
    2 slices Performax bread
    3oz tuna
    1 tomato
    sesamax, levorex

    4.30pm Gym - Chest and Back
    DB Incline Press
    12 x 9
    12 x 11
    10 x 15
    8 x 15

    DB Incline Flyes
    12 x 9
    10 x 11 (2 sets)

    DB Flat Flyes
    10 x 11 (3 sets)

    BB Bent Over Rows
    12 x 50
    10 x 50
    10 x 60
    8 x 60

    Lat Pulldown
    12 x 35
    10 x 45
    10 x 50

    Close Grip Pulldown
    10 x 35 (3 sets)


    6.30pm
    4oz chicken breast
    1/2 avocado
    1/4 cup pinto beans

    And I will have before bed:

    Whey shake made w/ 1/2 milk and water
    sesapure, levorex

    1518 cals
    P:48 C:24 F:28 Fiber:29

    4 liters water

  10. #10
    Cyborg Miss24k's Avatar
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    Re: Mermaid 2006

    Yes Mermaid, you are a winner, it's nice to hear that you finally realized it, I knew it all along.

    Keep focused, and 2006 will be a great year for you huney

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