June competition preparation..

[Thandie]

I'm still trying to get my weight up a bit, but not too much since I'm competing in September and don't want my bf to go too high. So, within the struggle of trying to achieve that I'm back to 106lbs. Within the next couple of weeks I expect to gain a few lbs.

Did Chest/shoulders and 35 minutes cardio.

Exercise Sets Rep Counts
4 warm up sets Keep the reps high.
Decline DB Press 4 work sets 10, 8, 6, 4

2 warm up sets
Incline DB Fly 4 work sets 15, 12, 10, 8
superset
Incline DB Press 4 work sets 15, 12, 10, 8

Seated DB Military Press 3 work sets 15, 15, 15
superset
DB Lateral Raise 3 work sets 10, 8, 6

DB Mid points 4 work sets 15, 12, 10, 8

DB rear lats 4 sets 8, 10, 12, 15

 

[Tatyana]

I'm still trying to get my weight up a bit, but not too much since I'm competing in September and don't want my bf to go too high. So, within the struggle of trying to achieve that I'm back to 106lbs. Within the next couple of weeks I expect to gain a few lbs.

Shall we swap problems?

I am trying to get my weight/bodyfat down.

Not bloody counting calories and guestimating on my 'set diet' with all my little add-ins hasn't done me any favours.



It is dropping now that I am, good, but I am behind, bad.



I have some piccies, I will post a few, but I do want to take a few more as I am not entirely happy with them.

 

[Thandie]

Shall we swap problems?

I am trying to get my weight/bodyfat down.

Not bloody counting calories and guestimating on my 'set diet' with all my little add-ins hasn't done me any favours.



It is dropping now that I am, good, but I am behind, bad.



I have some piccies, I will post a few, but I do want to take a few more as I am not entirely happy with them.

Tatyana, if you drop your carbs a bit, you'll lose bf without sacrificing muscles. drop it by 25g. I'm giving you an estimate since I don't know how much carbs or protein you're having. And keep doing those cardio sessions. At some point you'll have to do them twice a day. Depending how close to comp you are..

Waiting for those pictures, girly!!

 

[Tatyana]

Tatyana, if you drop your carbs a bit, you'll lose bf without sacrificing muscles. drop it by 25g. I'm giving you an estimate since I don't know how much carbs or protein you're having. And keep doing those cardio sessions. At some point you'll have to do them twice a day. Depending how close to comp you are..

Waiting for those pictures, girly!!

Funny you should say that, as our 'theoretical' diets are not far off each others, except mine is closer to 200 g protein/200 g carbs/20-30 g fat.

Since I have been tracking what I have been eating, those ratios are off, more carbs and less protein (despite the set diet I was given by my coach).

I have been adjusting those ratios, and I have been dropping fat, and my weight is dropping as well (I do weigh LOADS though, I will probably be competeing at around 130 lbs)

 

[Thandie]

Funny you should say that, as our 'theoretical' diets are not far off each others, except mine is closer to 200 g protein/200 g carbs/20-30 g fat.

Since I have been tracking what I have been eating, those ratios are off, more carbs and less protein (despite the set diet I was given by my coach).

I have been adjusting those ratios, and I have been dropping fat, and my weight is dropping as well (I do weigh LOADS though, I will probably be competeing at around 130 lbs)

Yes, our diets are very close...
Mine is: 150p/175c/25-30f

I'd go higher, but because I'm competeing in two months I don't want my bf to get higher then what it is; prob 8%.

When is your comp, again?

 

[Tatyana]

First qualifier is three weeks Sunday.

Next one is either 8 or 12 weeks, they have two more for the NPA.

If I don't do the BNBF, I may do the UKBFF for the first time.

 

[Thandie]

First qualifier is three weeks Sunday.

Next one is either 8 or 12 weeks, they have two more for the NPA.

If I don't do the BNBF, I may do the UKBFF for the first time.

If it's in three weeks, I'd definitely lower the carbs in order to get learner. You don't have that much time. I'd also do cardio twice a day. ine hour am and 1 hour pm. Ouch!
I hate them, but that's why I always stay lean so I only do 30 minutes and 30 minutes, if I do twice a day. Most likely is one good one..

 

[Tatyana]

If it's in three weeks, I'd definitely lower the carbs in order to get learner. You don't have that much time. I'd also do cardio twice a day. ine hour am and 1 hour pm. Ouch!
I hate them, but that's why I always stay lean so I only do 30 minutes and 30 minutes, if I do twice a day. Most likely is one good one..

I have been checking my carbs and dropping them a bit except pre and post workout.

Bloody hell, it doesn't take a lot to bump those carbs up now does it?

I have my diet on a memory stick, and I am carrying it to work and back, it is making the difference now.

I think the good thing is that I have been dieting for so long now, and at maintainance or slightly above, so this change is not that drastic.

I was freaking starving the first week, now it is not that bad. It is 1800 kcals/day, which is not outrageously low at all.

 

[Thandie]

I have been checking my carbs and dropping them a bit except pre and post workout.

Bloody hell, it doesn't take a lot to bump those carbs up now does it?

I have my diet on a memory stick, and I am carrying it to work and back, it is making the difference now.

I think the good thing is that I have been dieting for so long now, and at maintainance or slightly above, so this change is not that drastic.

I was freaking starving the first week, now it is not that bad. It is 1800 kcals/day, which is not outrageously low at all.

Yes, when you drop your carbs, initially you'll be VERY hungry because your body is detoxing from carbs, but It'll subside within a week or less. Hang in there, if you already droped the carbs, drop some more, but not too much. Do it gradually. And if you get hungry, have some green tea. I hope you like green tea. It really helps..

 

[Tatyana]

Yes, when you drop your carbs, initially you'll be VERY hungry because your body is detoxing from carbs, but It'll subside within a week or less. Hang in there, if you already droped the carbs, drop some more, but not too much. Do it gradually. And if you get hungry, have some green tea. I hope you like green tea. It really helps..

My diet is the same, just fewer carbs, so I am not convinced it is detox.

I think it is just that I can eat for England, and I am way more active than I realise as I don't drive, I walk almost everywhere, and my job is not a sitting job most of the time.

Green tea, yes, I like it, especially Jasmine green tea, although lately I am more partial to Rooibos/red bush tea (Buddhist tea).

I am having vanilla rooibos chai right now.

Ooooooooooooooooooooooh, and I have this Yoga Mayan Choco tea as well which is just yummy.