Introduction

[divaleh]

Hi! Lurker here, finally hopping on board with an introduction!


Found my way into the weight room by way of marathons and ultras (50k distance), and have been lifting (power and wannabe-Oly) for about 2.5 years. After getting married this past Thanksgiving (day after) with 2 receptions, a trip to Italy and then the holidays, I put on an extra 10 lbs. While the additional weight has helped to fuel my lifting, I'm tired of being strong and looking chubby. So, I'm shifting my focus to figure competition (Natural). My training partner thinks I'd have an equal chance wih body building, but at this point I don't have nearly enough time to lean out for that. Maybe next time...


My goal competition is on April 17th, with a backup on the 24th.


The biggest concern I have is prep time. I work in an accounting firm, and from mid February to April 15th our hours are horrendous. For the entire month of March we work 7 days a week, 9am until about 11pm (in Feb I still have Sundays off). Aside from the obvious difficulties of getting both training AND cardio in (I can manage, Dad is my boss and I have lots of equipment at home if need be), I'm mostly concerned about finding the time to work on posing, as well as the impact lack of sleep will have on me (I will average about 5 - 6 hours a night).


On the upside, my social life during this time is completely non-existent, so that stressor/temptation is take care of


While it would be more sane to shoot for a later (Julyish) competition, there is a tentative 7 day family cruise planned for May. No matter how much willpower I have, I doubt I can survive 7 days at sea with my family WITHOUT alcohol


Here are my current stats:

Current weight: 143.5
Goal weight: 125
Height: 4'11.5"
Age: 34
Bust: 35.75"
Waist: 30.125"
Stomach:35"
Hips: 37.75"
Low Hips: 40.5"
Thigh: 23.5"
Calf: 15"
Bicep: 12"
Wrist: 4.75"
BF%: unknown at this point.


Current diet
5 - 6 meals per day, 2 to 3 hours apart
5 - 6 servings of lean protein, 3.5 - 5 ounces each
~6 cups of non-starchy, fibrous or leafy vegetables
1 apple
1 sweet potato
1 cup (cooked) whole grains (I opt for oatmeal)


Example:
7:30 am - 1/2 sweet potato, 4 egg whites
10 am - 1 cup cooked oats, 4 egg whites
12 pm - 2 egg whites, broccoli
2:30 pm - 4 ounces chicken breast, mixed salad, 1/2 sweet potato
5 pm - 1/2 apple, 2 egg whites, broccoli
8 pm - flounder filet, steamed vegetables, 1/2 apple, 1T natural almond butter


Current training (for this month only)
Monday - Full Body (3 x 10 reps Front Squat, Barbell Lunges, Bench Press, Pull-up)
Tuesday - Cardio
Wednesday - Lower Body (3 x 15 reps Back Squat, Leg Press, Straight Leg Deadlift, Weighted Lunges)
Thursday - Upper Body - (3 x 10, 12 or 15) 2 Pull movements, 2 Push movements
Friday - Lower Body (see Wednesday)
Saturday - Upper Body (see Thursday - use different movements EACH time)
Sunday - Cardio


Cardio is starting at 2 hours this week, going up .5 each week for 6 weeks, and then dropping back down to 2.5 hours.


So that's me! As I am completely new to all of this, I appreciate any and all suggestions, pointers, slaps upside the head and encouragement. Your forum has already provided a plethora of information, I'm looking forward to learning even more

-Staci

 

[PhoenixS]

Hi Staci! Sounds like you are determined. You can do it! Good luck to you!! We have some great supportive ladies here. I am glad you decided to stop lurking and join us.

 

[PhoenixS]

I should also add that I average only about 5-6 hours of sleep a night too and I still have made good gains. I just make up on my sleep a little on the weekends.

 

[divaleh]

Thanks, Phoenix Good to know.

 

[superqt4u2nv]

Hi Staci welcome to Elite I have to say your diet and training is very much on point I am confidant you will achive your goals. What time do you normally train at? Tiny little thing but make sure the apple is granny smith they have less sugar then regular apples.

 

[divaleh]

I pretty much train whenever I can squeeze it in Ideally, I lift around 11 am - otherwise work gets in the way and I have a hard time popping out of the office. I'm attempting to drag my tush out of be before work to do my cardio (didn't work today, which means I hit the treadmill at 7ish pm before dinner). Good to know about the apple, thanks! Right now I've got a bunch of Fuji to finish up.

 

[slat1]

I keep attempting the morning workout thing. Its not easy. Once I go for a week straight it seems to be no problem. Then I miss it once and the battle starts all over again.
I am trying to start today again. I have never had this issue before. I hate it.

 

[divaleh]

I flunked the morning workout again today - it's tough to get out of bed

 

[trex74]

I find it tough to go to bed before 10 p.m., so it's hard to get up super early for me too..

 

[ironwings]

Glad you posted up! Welcome...

I have a little something I want you to try. The key to cardio is getting a good ole' hormone dump that keeps you burning fat long after and it doesn't take long to get that. About a year ago I changed my 30 minute to an hour long cardio sessions to 8 - 20 minutes intense stay-off-the-treadmill workouts and saw amazing results. And it was much easier for me to fit them in. I'll never do a long cardio session again.

Here is one you can try:

Time yourself and how long it takes you to do this workout - challenge yourself each time to beat your time. Once you are blaring through with good form move up to the next level:

Level 1: 20 squats, 5 push-ups, repeat 4x
Level 2: 35 squats, 10 push-ups, repeat 5x
Level 3: 50 squats, 10 push-ups, repeat 5x

*Push-ups can be done from your knees if you can't from toes. However, your entire body should tap the floor ;-) Stay at Level 1 until you master this.
*Squats are done with no weight (air squats). Your form should be so that your feet are about hip width apart and feet slightly pointed out (natural to your knee). Squat down and keep an arch in your lower back the entire time don't let your butt "sink" (called butt wink)- if you start to lose the arch or your butt tilts in extend back up. The goal is to have the arch in your back and squat butt to heels. If I were to lay a pencil on your thigh while down in the squat it should roll back towards you and not off the knee.

Let me know how it goes - I just had someone curse at me for prescribing it. And, she is in sexy shape.