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Cali's CONQUER 2013 Log

caligirl85

caligirl85

Head Mod
Elite Moderator
The ladies here have inspired me to finally get my log up and going! I have started it a million times in my head but....ya know how that goes.

My theme going into 2013 is to CONQUER. There's a great picture of Arnold with that word on it, that I'll post up. Very inspiring!

As some of you know, 2012 was the year from hell for me, so needless to say, I kinda feel like I'm starting completely over as far as the gym and nutrition. I've fallen back into many very old bad habits and my gym attendance has been pretty hit and miss. Mostly miss!

So the month of January is all about getting back on track and getting a program in place and goals set. I'd LOVE to compete again! Choices are June or Oct. We shall see. For now, I just want to take some control back and feel like I'm moving in a positive direction.
 
Hey Cali!

I'm so pumped to see your log! :elephant:

It's tough getting back into it, but you've already been doing it mentally. I know 2013 is your year! Can't wait to follow :)
 
So..where to begin...

I have found a great nutrition/ prep coach that I am going to work with. To start off, I had to record 3 full days of everything I ate. That really has been the test to see where my head is at in terms of readiness. It's taken me 6 freakin weeks just to do that!! Today is the third day and I will be meeting with her in the next week to put an eating program in place. I can do it myself but she's such a positive person and I really need that extra support.

Last week's goals were to get in the gym and DO SOMETHING...ANYTHING...and clean up my diet enough to drop 5 lbs for a staff party this Saturday. The whole..bought a new dress and want to look hot in it thing!

I made it to the gym 4 days and did a basic 4 day split, doing only 3 exercises every day and holy crap...SORE!! Also completed 30 mins of cardio each day. I can still almost jog even. LOL I'll be getting back to a more structured routine. Just getting the cobwebs out.

Supplements....none yet. It'll depend on my goals and my ability to dial in the basics first. I may do something mild like Halo for Her. I'm a minimalist when it comes to supps.
 
Thanks Cangal! You're a big inspiration!! :)
 
Guess it's time to make my Pre-comp log! Lol 'tis the year of competitions for the EF chicks. :)

You know I'll be following along my friend, and I'm here should you need anything. Kill it!
 
Thanks girl! I'll be working my way up to trying a psizzle workout !!
 
Ok....my update so far.

I trained legs on Monday and back yesterday. I have the day off today and heading out shortly to do chest.

Legs were ridiculous!! I did my warm up and then right to the squat rack and the first drop, with only the bar, I think every last muscle fibre in my legs and butt ripped! I went down and thought..."Oh, that's not good"! I am soooo sore today!

Back was pretty good. My back is one of my stronger areas. I finished with 40 mins of cardio. I'm started with just 3 exercises and went up to 5 yesterday. Still keeping the weight lower.

I weighed in this morning and have hit the 5 lbs down mark, which was my goal for this upcoming Sat. I can always drop 5-7 lbs in a week with a diet clean up. Flush all the water out. It's motivation to keep it clean though. I've sent off my food diary, so am waiting to see the new coach.

I'll be posting with more details in the days and weeks to come. This is my jumping off point. :)
 
Great job getting the workouts in! Congrats on the weight loss :)

How did you go about getting help with your diet? Did you already know someone? I need some help on my diet, but don't want to hire someone who tells me to keep my protein at 80g or something stupid.
 
cangal said:
Great job getting the workouts in! Congrats on the weight loss :)

How did you go about getting help with your diet? Did you already know someone? I need some help on my diet, but don't want to hire someone who tells me to keep my protein at 80g or something stupid.
Click to expand...

Yes, I know lots of different "trainers" in Alberta and all of them do online too. I can do some research too and see who is up in GP, if you want that personal connection. I've used a few different people and can give you some feedback and tell you what to look for.

The girl I'm using now is someone who has done well competing but also just finished her registered dietician's degree, so it's an interesting combo. I really like her, which is the key part to finding a person to work with. I started with a woman who competes on the US pro stage at the Arnold's and couldn't stand her. Dumb as a brick too. I made it 3 weeks and we broke up. LOL Relationship is huge for that.

So, in thinking about finding diet help...think about if you want the in person meetings or is online/ email ok. Male or female? What is your goal?

I can guide you from there!!
 
You know, Cangal, I'd be happy to share a few diets with you. Save you some $$. I've kept the diets I've used to compete and obviously, you'd have to adjust calories for your own stats and needs but I'd be happy to scan them and send you copies. I'm sure Psizzle, SuperQT, Shirlz and I can help you with the calories/ macro breakdowns too.
 
caligirl85 said:
Yes, I know lots of different "trainers" in Alberta and all of them do online too. I can do some research too and see who is up in GP, if you want that personal connection. I've used a few different people and can give you some feedback and tell you what to look for.

The girl I'm using now is someone who has done well competing but also just finished her registered dietician's degree, so it's an interesting combo. I really like her, which is the key part to finding a person to work with. I started with a woman who competes on the US pro stage at the Arnold's and couldn't stand her. Dumb as a brick too. I made it 3 weeks and we broke up. LOL Relationship is huge for that.

So, in thinking about finding diet help...think about if you want the in person meetings or is online/ email ok. Male or female? What is your goal?

I can guide you from there!!
Click to expand...

Awe thanks Cali! I still need to loose some BF and I know I can go a bit further with what I do know. So I would be needing someone around the spring.

I wouldn't really care if they were female or male, and online is probably best unless they were right in GP.

Right now I am trying to lose some BF to see what I actually have...lol. Then I will need some help deciding what I need to work on. I'm pretty sure I will have to build my shoulders and legs. I just need help so I'm doing it smart, not by trial and error on my behalf. Long time goal would be to compete some day, but that would be in a good year or two.
 
caligirl85 said:
You know, Cangal, I'd be happy to share a few diets with you. Save you some $$. I've kept the diets I've used to compete and obviously, you'd have to adjust calories for your own stats and needs but I'd be happy to scan them and send you copies. I'm sure Psizzle, SuperQT, Shirlz and I can help you with the calories/ macro breakdowns too.
Click to expand...

That would be awesome if you don't mind!! I can really use some guidance with my diet. Thanks again for your help Cali! :)
 
New update for Monday. I hit my short term goal of the 5 lbs down for my staff party on Saturday. I'll post a pic up later on. This is the lightest I've weighed in a couple of years. I was in the gym all but one day last week and got in a fair bit of cardio and a full split for lifting.

I gotta say...I wore these super high heel shoes to the party Saturday night and I was SO SORE yesterday!! I did some dancing in them but couldn't believe how sore I was. Still a bit sore today from them. Legs, butt, calves...everywhere!!

Goals this week are to finalize my plans and my goals. I need to get the exact show dates and see how many weeks out they are and decide from there.
 
Happy Humpday to all the lovely EF ladies! And men!! lol

I'm still going strong. But oh so freakin sore!!

Monday I trained chest. I upped the volume but kept the weight about the same. I was pretty tired on Monday and didn't do any cardio.

Yesterday, I trained with a friend of mine and he wanted to do arms. I normally don't dedicate a whole day to arms but went with it and holy crap....it hurts to bend my arms this morning. I ended with 25 mins of moderate intensity cardio.

My calories are about 1500-1700 currently and I'd like to get that up to 2100 give or take. The eating is a huge adjustment this time around. I've essentially reprogrammed myself back in to all my bad habits.

That's my quick morning update. I'm alone in my office fishbowl this morning so can come online and not have to wonder who is watching me.

Have a great day everyone!!
 
caligirl85 said:
Happy Humpday to all the lovely EF ladies! And men!! lol

I'm still going strong. But oh so freakin sore!!

Monday I trained chest. I upped the volume but kept the weight about the same. I was pretty tired on Monday and didn't do any cardio.

Yesterday, I trained with a friend of mine and he wanted to do arms. I normally don't dedicate a whole day to arms but went with it and holy crap....it hurts to bend my arms this morning. I ended with 25 mins of moderate intensity cardio.

My calories are about 1500-1700 currently and I'd like to get that up to 2100 give or take. The eating is a huge adjustment this time around. I've essentially reprogrammed myself back in to all my bad habits.

That's my quick morning update. I'm alone in my office fishbowl this morning so can come online and not have to wonder who is watching me.

Have a great day everyone!!
Click to expand...

Hey Cali! Glad it's going well for you! Great job on sticking with it :)

I hear ya on diet, it's hard to hit the target sometimes.

Keep it up! :)
 
cangal said:
Hey Cali! Glad it's going well for you! Great job on sticking with it :)

I hear ya on diet, it's hard to hit the target sometimes.

Keep it up! :)
Click to expand...

Thanks girl! It is definitely a work in progress. :)
 
Yesterday I hit the gym and trained back. Again, increased volume, so did 5 different exercises but keep weight lower. I will start increasing weight next week and logging more specifically. I was so tired yesterday, that I skipped cardio. I've recently come off some sleeping medication and I'm adjusting but it's only been a week and I didn't sleep much Tuesday night. I tell myself..."just listen to your body" but..that will only last for so long! lol

The last 2 days, I've had a few comments from people at work noticing I'm losing weight. That ALWAYS feels good! I didn't weigh myself this morning but felt lighter and parts of my body are tightening a bit. I feel pretty "small" though. Not that I was every huge to begin with.

And...I checked on the show dates and there's only two up here that I can compete in, being non natty. The first one is 18 weeks away and the second, 36 weeks away. Which sounds like a lot of time but it really isn't. 18 weeks would be a stretch and would mean jumping in to full prep mode like yesterday!! Not quite sure I'm ready for that. I am leaning more towards the later show and dieting down a bit now, seeing where I'm at and then going from there. I'll have that firmed up by Sunday.
 
Looking very good!
Keep up the great work. Your inspiring me to try to keep up with my goal of doing a show in April. I have a lot of work ahead of me. But thank you for helping me keep motivated!
You are the bestest.


Sent from my iPhone using EliteFitness app
 
cangal said:
You're looking great Cali! Looks like you have a nice tiny tummy!
Click to expand...

Thanks! You know, my stomach has that potential but it's one of my weakest areas. I used to be super overweight...so still carry some fat there and loose skin!
 
goin on 4T said:
Looking very good!
Keep up the great work. Your inspiring me to try to keep up with my goal of doing a show in April. I have a lot of work ahead of me. But thank you for helping me keep motivated!
You are the bestest.


Sent from my iPhone using EliteFitness app
Click to expand...

I am SO happy to see you here! And thank you!! I'm lovin the new avi 4T. A show would be great. If nothing else, it's motivation to keep going. Whatever I can do...just let me know. I'm behind you 100%. :)
 
Thursday I trained shoulders and did 20 mins of cardio.

Last night, I did some ab work and extra triceps. And then hammered out 50 mins of cardio. I did the run two minutes/ walk two minutes intervals.

This morning I had to have my son downtown at 7:30 to do the SAT test for university. I had great plans of being in the gym early but am feeling pretty tired today so I came home and went back to bed! I may just take today off completely or do some cardio a bit later. I've been in the gym every day this week.

Saturdays are always a gong show. We had this SAT and will go right from there, across the city, to soccer training #1, home for an hour, haircut for the boy and then training again starting at 9:45 pm!! Of course, at the opposite end of the city!

On a personal note, it was weird this morning. I dropped Ethan (my son) off and just felt this huge rush of emotion. Teared up a bit. Naturally, he thinks I'm retarded and left the car muttering "women". lol

My son will graduate this year and is hoping to go State side for college. I went to the US on scholarship when I was 17, so it's kind of a family thing but it's becoming real for me. I have raised him from day one by myself and he's been my whole life and I guess I never thought I'd be looking at empty nester's syndrome at 40!! We've been going through the recruiting process with a couple of American universities and I've really struggled with it. I have questioned if I have anxiety but I think it's this subconscious thing where if I don't deal then it's not real. It's incredibly exciting and an amazing experience, so don't get me wrong, I'm thrilled for him but I've had this inner struggle about him leaving. Anyway...my personal insights of the morning. Far too early and not nearly enough coffee for such a Dr. Phil moment!!

I'm off to Costco!! Have a great Saturday everyone! :)
 
Took yesterday off completely. I'm sitting in the gym parking lot waiting for my training partner currently. Legs today! My motivation is pretty low. Hopefully the caffeine kicks in soon! Lol

Goal this week is to tighten up the diet. I'm going to start counting calories.. Get a better sense of exactly where I'm at. My body feels hungry today. Usually takes me about two weeks and then things work better and I can eat more!!
 
So trained legs on Sunday and took Monday off. It has been so freakin cold here (-42 with windchill) and I have just felt exhausted. It's funny how the cold will do that to me. I could barely keep my eyes open at work. I forced myself to the gym yesterday and trained chest but skipped cardio. All I wanted to do was go home and get under a blanket and hibernate!!

I think I slept 8 hours last night but still struggling today. I woke up with a wicked headache too (probably from being in bed too long).

So, it's been an off couple of days for me. The scale is unchanged and this is where I need to get myself together. I can do well for a couple of weeks but I need to have that kick in the ass and get the plan in place or I'll ever so slowly just slide back into bad habit world. I haven't heard back from my nutrition girl so I'm thinking she's out of town. I just have to do it!! It's ironic that I can sit down and help others with their programs but doing it for myself seems to bring mental blocks! Just do it!!

How's that for the self motivational talk?!? It's not working!! ;)
 
Come on girl, we are all with you and we all want you to do great!
 
goin on 4T said:
Come on girl, we are all with you and we all want you to do great!
Click to expand...

Thanks my friend! :)

I think it must be the cold...it's warmed up a bit and I'm feeling better. Had a great workout last night, which I'll post up in a bit.

You're the best 4T!! :)
 
Hey All...really behind in my posting! I seem to be hitting the site more on my phone and need to actually sit down and update. As with most weekends, I'm sitting in parking lots or soccer centers, but will get it up soon.

Yesterday was weigh in day for me. I'm down 2 lbs this week. Hit a new low...for the last couple years anyway. I've decided I'm going to go 10 more and then look at a cycle. Need to get a little more fat off first.

And man...still freakin sore!! LOL
 
Nice work on the 2lbs thats a great job!
Being soar has its advantages. Uhhh I think?
 
LOL...was that a massage offer I heard?? ;)
 
Can I get us a 5 gallons of baby oil?
 
Caligirl I just wanted to thank you for the replies :) really appreciated it. Good luck with your goals and keep it up :)

Sent from my SGH-T999 using EliteFitness
 
stuk321 said:
Caligirl I just wanted to thank you for the replies :) really appreciated it. Good luck with your goals and keep it up :)

Sent from my SGH-T999 using EliteFitness
Click to expand...

Thanks!! Anytime! :)

Good luck to you too.
 
Ok...so behind in posting. My sleep has been off and I'm struggling to keep up with everything.

I'll post my back workout from last week, as promised. I've gone back to the MaxOT type of training because I like it, it's in and out in 45 mins and it seems to work for me. The basic premise is 5 warm up sets and then 2-3 sets to a max of 6. Should be hitting failure by 6.

Seated Cable rows - closed grip (was my warm up exercise too)
3 sets x 6 reps x 90 lbs

Wide Grip Pulldowns
8 x 75 lbs
90 x 7
95 x 6 (will start here next time)

Closed Grip PD's
95 lbs x 6 reps x 3 sets

1 Arm Hammer Strength Row's
2 sets x 6 reps x 55 lbs

This one was to see where I was at and where I can start from. I was sore for a good 4-5 days after this but it felt great!
 
Thursday - trained shoulders and had another great workout. My shoulders were burning!!

Friday was arms. My training partner does an arms day. I threw in some abs, as well.

Saturday - rest day

Sunday - legs

Monday - chest - super sore from this workout.

Tuesday - rest day. I slept like crap Monday night and went right from work to 4 hours of soccer for my kiddo, so am feeling exhausted today. My usual super big gulp of coffee hasn't worked it's magic yet. ;)

Last night I had a cheat meal. I was craving McDonald's fries so went and ate some. So bad I know but OMG, they were good!! I then got to listen to my son, the health freak, quote me fat and sodium grams all the way home. Way to kill it for me kid! LOL
 
How did you do this weekend?
Get any workouts in?
Lets hear from our bestus.


Sent from my iPhone using EliteFitness app
 
Hey everyone

I've had some personal issues this week and haven't been posting much. My diet has been crap for the last three days. I hit the gym last night and trained chest, along with 15 mins cardio.

Weight was up 3 lbs on Monday but mainly due to the carb fest I had Sunday!

Ill be back on track soon.
 
I was in the gym on Thursday and trained back and did 45 mins of cardio. My son came with me this morning to gym and we did shoulders and only about 15 mins of cardio.

I've been back on the douche bag diet this week but weighed in at my lowest this morning. I'm feeling better and am getting back on track. I spent some time today getting a more formal meal plan together and will be starting that Monday so my posts will be a bit better.

I have posted in the past about my issues with my ex. He's like a bad disease and never quite goes away. My life has become a little bit like a bad Sopranos episode. Sadly, the stalking laws in Canada are pretty crappy and restraining orders only get you so far. The situation rears its ugly head once in awhile and takes a lot out of me. It's one of those things that you don't really understand until you live it. I certainly had no idea!

That being said, I'm busting my ass to get my life back to normal and am almost back on track! Usually takes me 2-3 days to put it back together.

Have a great night everyone! :)
 
Ill get my updates on tomorrow! I'm back on track and have had some good workouts. I've also tracked calories for the last three days. It's always eye opening to actually count and measure, even when you think you know!!

Sleep well all! :)
 
In the gym doing shoulders and now some cardio. I've had a good week workout wise and am on track. I've been tracking my lifts again an it's great to push myself and see those small increases each week.

My diet is not bad but I'm still at about 70% effort. I'm averaging about 2000 calories but my macros are off. Protein is too low and fat is too high.

I guess I'm still doing IF eating but I need to even it out more. I seem to do most of my eating at night. Idk..I'll get the macros down first and then decide. IF is more convenient for me so we will see.
 
Oh no!!! The douchebag diet again?!? That sucks, Cali. I wish I had some helpful advice for you. Have you thought about hiring a hit man? Lol ;)
 
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