I'm training for a bikini competition. 4 weeks left until my first show. 7weeks until the 2nd show.
Here's what I'm NOT DOING (nor have I been for the past 2 months of prep):
-regular fasted cardio
-90-120 minutes of cardio each day, plus weight training
-pilates
-lifting light weights
-hitting the gym twice every day. in fact, i rarely go 2x
Get the point? A lot of bikini competitors are notorious for spending HOURS on cardio equipment. (SO ARE THOSE FIGURE GIRLS...)
When I first started preparing for my shows, I knew the fasted cardio thing was OLD SCHOOL! That is NOT to say I HAVENT done fasted cardio during prep. I have! During the summer, I loved waking up early and going to the track before breakfast. But my goal there wasn't specifically to "burn more fat by doing fasted cardio." I don't like to eat before training, it feels amazing to run and do stairs without a bunch of food in your tummy.
A ton of articles I come across advocate HIIT cardio, and suggest that INTENSITY trumps DURATION when it comes to maximizing fat burn. Why shouldn't that apply to contest prep, when fat burn is a SERIOUS priority?
With that said, here's what I HAVE been doing:
-HARD cardio, like incline intervals on the treadmill, sprinting, and killing it on the stair monster.
The major change I made was to get in cardio 5 days a week, REGARDLESS. sometimes 6. Super sore legs are NOT good for sprinting or hauling ass, so THAT is the time that I'll get on the elliptical with an incline. Ellipticals are excellent for NO impact cardio. Perfect for "recovery"cardio.
-No cardio session longer than an hour.
-Either mixing segments of all-out cardio into my circuit workouts, or doing 20-30 minutes of HARD shit after my circuit workout.
-Adding plyometrics ... often. Burpees and squat jumps are my usual choice.
-Utilizing circuit style workouts, as opposed to the heavy heavy weight training I was using before.
-Lifting in the 12-15 rep range (mostly) 3-4 sets of 3-4 exercises backtobacktoback
-full body exhaustion AND cardio every saturday, the day before my REST day. I EARN IT.
So I'm giving you a sample of what I MEAN when I say FULL BODY EXHAUSTION.
***PROCEED AT YOUR OWN RISK***
Here's today's workout:
Stairs 12 minutes:
start level 60, increase each minute until 10 minutes
**60/65/70/75/80/85/90/95/100/105**
Sprint min 10-11
SLOW DOWN min 11-12
circuit 1: 3 sets 12 reps
prone on incline bench bilateral db rows w/25s
stiff deadlift to overhead press w/40lb barbell
Stairs 13 minutes:
same pattern, start at level 65 this time
circuit 2: 4x15 reps
decline abs
decline oblique twist
kbell DEEP squat w/upright row 30lb kettlebell
back to the stairs 15 minutes:
legs started to feel REALLY weak at this point (thank you lower carbs..)
2 mins each level.
**60/70/80/90/repeat until 12min**
sprint/recover until 15 mins
circuit 3: 3 sets
deadlift w/100lbs 10 reps
tricep rope pulldown 15 reps
stiff lat pull down 15 reps
Circuit 4: 3x15, to failure last set
parallel reverse hyperextensions
turned out reverse hyperextensions
dumbbell lateral raises
ALL DONE!!! You should be TOASTED. Looking back at the workout, I realized there's no CHEST involved. I trained my chest super hard the other day, and had ZERO energy for pushups or chest presses or cable flyes today. Not an excuse, but I didn't NEED to train chest anyhow. Usually, I do include pushups in my full body workouts though.
This is a solid 90 minute workout, no questions asked. I was absolutely dead! And THAT is how I AM TRAINING for my bikini competition.
**bonus info: Saturdays I deplete my muscles by working out like this, taper my carbs slightly, then Sunday is day of rest and very low carbs, and MONDAY is CARB DAY, with another upper body circuit workout and cardio. Tuesday, regular carbs resume and I train legs HEAVY on glutes and hamstrings.**
Happy training!!
Saturday, September 15, 2012
Friday, September 14, 2012
Understand Cravings
Surprisingly, I have virtually NO cravings on my contest diet. Do I get "hungry"..of course. However, after I eat my green beans and grilled chicken, and take my dose of fish oil or healthy fats, I am feeling great and satisfied again. One thing you should REALLY think about is WHY you crave a certain thing. Craving Something super fatty? A burger? Candy? Peanut butter?
Let's say you're craving a burger:
think about the last time you ate. What was the meal? Have you consumed enough PROTEIN today? Lacking fats? Just had egg whites and spinach for breakfast, worked out for 2 hours, then had an apple?
Ummm hello, your body might be ready to eat the kitchen sink. Compose a balanced meal complete with PROTEIN, lots of fibrous veggies, and a serving of FAT.
Squash the burger craving with this EXAMPLE: grilled chicken, 1/2 avocado, atop a huge bed of lettuce and chopped cucumbers, bell peppers, etc. Even have quinoa or brown rice or some flax crackers if you're jonesing for carbs. All of that food will STUFF you, AND stabilize your blood sugar for around 400 calories, maybe less-maybe more. But it is NOT about the calories. Let's take a look at the NUTRIENTS your body can utilize from whole foods in that example meal:
Avocado: contain vitamin E, potassium, B-vitamins, Folic Acid. "act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein" Avocado Facts
romaine lettuce: vitamin C, potassium
Bell peppers: Vitamin A (essential for eyesight), Folate, Vitamin K (assists in blood clotting), Antioxidants like lycopene which help to prevent CANCER, and Carotenoids which prevent HEART disease, potassium
cucumbers: Vitamins A, B, C, magnesium, silica, potassium, calcium, folate... and they contain 96% water...so EAT UP!!!
chicken breast: contains niacin, selenium, vitamins A+B, **more important is that you add some form of PROTEIN to this meal to satisfy your body's need for it. If you don't already understand the importance of eating protein to promote stable blood sugar and aid in muscle preservation and repair....Google it! Again, you don't HAVE to eat 400 grams of protein a day. That will not give you muscles. But you should (in my opinion, based on what I've read and what has worked for me) aim to consume .75g-1.5g protein per POUND of bodyweight each day. With that being said, a simple way to break it down is to eat between 20-30g protein in each meal. More if you weigh over 150 pounds.
Let's compare that with eating a burger at a diner or chain restaurant. The most benefit you will find sandwiched between saturated fats and simple sugars is little reprieve from lycopene in the tomato, or some vitamins in the small amount of lettuce on the burger. I'll give you the benefit of the doubt and WONT use McDonald's as a comparison:
I searched typical burger info on the web, Applebee's burger contains 770 cals, 15g saturated fats...yikes.
check out all the fun stuff that could be in the BUN alone:
Let's say you're craving a burger:
think about the last time you ate. What was the meal? Have you consumed enough PROTEIN today? Lacking fats? Just had egg whites and spinach for breakfast, worked out for 2 hours, then had an apple?
Ummm hello, your body might be ready to eat the kitchen sink. Compose a balanced meal complete with PROTEIN, lots of fibrous veggies, and a serving of FAT.
Squash the burger craving with this EXAMPLE: grilled chicken, 1/2 avocado, atop a huge bed of lettuce and chopped cucumbers, bell peppers, etc. Even have quinoa or brown rice or some flax crackers if you're jonesing for carbs. All of that food will STUFF you, AND stabilize your blood sugar for around 400 calories, maybe less-maybe more. But it is NOT about the calories. Let's take a look at the NUTRIENTS your body can utilize from whole foods in that example meal:
Avocado: contain vitamin E, potassium, B-vitamins, Folic Acid. "act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein" Avocado Facts
romaine lettuce: vitamin C, potassium
Bell peppers: Vitamin A (essential for eyesight), Folate, Vitamin K (assists in blood clotting), Antioxidants like lycopene which help to prevent CANCER, and Carotenoids which prevent HEART disease, potassium
cucumbers: Vitamins A, B, C, magnesium, silica, potassium, calcium, folate... and they contain 96% water...so EAT UP!!!
chicken breast: contains niacin, selenium, vitamins A+B, **more important is that you add some form of PROTEIN to this meal to satisfy your body's need for it. If you don't already understand the importance of eating protein to promote stable blood sugar and aid in muscle preservation and repair....Google it! Again, you don't HAVE to eat 400 grams of protein a day. That will not give you muscles. But you should (in my opinion, based on what I've read and what has worked for me) aim to consume .75g-1.5g protein per POUND of bodyweight each day. With that being said, a simple way to break it down is to eat between 20-30g protein in each meal. More if you weigh over 150 pounds.
Let's compare that with eating a burger at a diner or chain restaurant. The most benefit you will find sandwiched between saturated fats and simple sugars is little reprieve from lycopene in the tomato, or some vitamins in the small amount of lettuce on the burger. I'll give you the benefit of the doubt and WONT use McDonald's as a comparison:
I searched typical burger info on the web, Applebee's burger contains 770 cals, 15g saturated fats...yikes.
check out all the fun stuff that could be in the BUN alone:
INGREDIENTS: Enriched Wheat Flour [Flour, Barley Malt, Ferrous Sulfate (Iron), B Vitamins (Niacin, Thiamin Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid)], Water, Sweetener (High Fructose Corn Syrup, Sugar), Yeast, Soybean Oil, Contains 2% or Less of Wheat Gluten, Salt, Calcium Sulfate, Dough Conditioners (May Contain Sodium Stearoyl Lactylate, Tricalcium Phosphate,ethoxylated Mono And Diglycerides, Datem, Dicalcium Phosphate,Mono And Diglycerides, Calcium Dioxide, and/or Sorbic Acid), Vinegar, Soy Flour, Yeast Nutrients (May Contain Ammonium Chloride, Ammonium Phosphate, Diammonium Phosphate,Ammonium Sulfate, Monocalcium Phosphate and/or Calcium Carbonate), Cornstarch, Wheat Starch, Enzymes, Calcium Propionate (to Retain Freshness), Soy Lecithin. If Topped, Also Contains Sesame Seeds, or Corn Meal.
The point of this post is NOT to pick on hamburger lovers. In fact, if you make it a point to eat QUALITY meat (like making the burgers at home..) a burger CAN be a weekly indulgence, as long as you fit your own dietary needs. I used a hamburger because it's a classic "comfort" item to order at a restaurant or diner.
I used to crave lots of CARBS. And if I picked up a jar of peanut butter, 2 tablespoons never happened. know why? Because I would eat eggwhites at breakfast, workout like a MANIAC, snack on cucumbers, celery, and peppers, maybe eat more eggwhites.. Notice lack of something? Um. NO complex carbohydrates either PRE or POST workout, and ZERO fats. Of course my body was craving something. So yes, I was giving my body minerals and vitamins and protein, but no omega-3 or omega-6 essential fatty acids, not enough soluble fiber ( found in oats,) so I would really be LACKING ESSENTIAL nutrients, and was not balancing meals properly. Hense, CRAVE central.
Carbs don't make you fat. Fat doesn't make you fat. Protein doesn't make you fat. The way you choose to combine these three macronutrients is up to you. Everyone is different, but everyone needs SOME food from each group. When you choose carbs, proteins, and fats from WHOLE food sources, it's very hard to go wrong.
Sure, a banana might be high in sugar and carbs, but i will STAND BY my opinion that it won't hurt as much as skittles. Once in a while, skittles are OKAY if you MUST have some! But for everyday food choices, don't you think potassium-filled bananas are a little better for your working muscles?
Think peanut butter is your worst enemy? I beg to differ. Natural nut butters ARE a healthy source of mono and polyunsaturated fats--the kind of fats that have been proven to LOWER your triglyceride and blood cholesterol levels. You're better off with too much pb, or too many macadamia nuts, than with trans fats hidden in pillsbury icing, or saturated fats leaking out of fast food items.
My ultimate goal for this post is to encourage readers to indulge SAFELY. The closer a food is to the ground, the better it is , and the SAFER it is for your body. Do not eat based on calories!! Eat based on what your body needs. Even if you eat a few too many blueberries, or too many almonds--let's get real. How bad could it really be? Not to mention, your body has to work harder to metabolize food in its natural state. Guess what that means? Your body is going to burn more calories digesting that grilled chicken meal example than if you were to eat a processed crap meal. You know how HARD it is to digest all the fiber in good food?! It puts your body to work, and keeps you full (and regular....lol.)
Anyway, next time you want an almond joy and pop tarts and pizza, maybe eat some almonds, strawberries, and fresh mozzarella cheese.
Was that a long enough post?! Wowzers. I probably made you hungry. go eat!!!
I'm about to eat eggwhites with 1/2tb peanut butter and some broccoli! 4 weeks out and YES peanut butter is in my diet for another week or so..4g of fat people. Tastes better than fish oil ;)
Tuesday, September 11, 2012
Progress thus far
With 1 month left before my first show.... here's a mini photo haul...
enjoy. got some WORK cut out for me this month! STAY TUNED
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| july 3rd |
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| august 3rd |
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| first week of sept |
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| july 3rd |
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| aug 3rd |
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| mid august |
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| early september. 5weeks from comp |
Sunday, September 9, 2012
NASM workshop recap
So, if you aren't familiar with the NASM, its a well-respected and popular organization through which many people obtain fitness certifications to prove their expertise. NASM stands for National Academy of Sports Medicine. I'm earning my personal training cert through NASM, and attended a 8 hour live learning workshop today, as a precursor to taking the written exam. I won't lie, I have NOT been studying my textbook as I should be. I assumed that listening and taking notes at the workshop would pretty much set me up for the test, since I am ALWAYS reading about updates in the field of exercise.
WRONG.
After attending the learning workshop, I am re-inspired to crack the textbook and memorize the difference between the biceps femoris (nope, not in your arm people) and the TFL (tensor fasciae latae,) and many more. The workshop did teach me a lot of useful things. I learned a lot about functional anatomy, and need to get more comfortable with addressing concentric, eccentric, isometric, flexion, hip extension, muscular imbalances, etc. These are all things i KNOW, but couldn't necessarily explain to someone in an eloquent manner.
The workshop also taught me about program designing, and the importance of keeping your client's muscle imbalances in mind when deciding EVERY component of the program--from trigger point and warmup, to the resistance training.
Okay. You guys know I have an opinion. Let me tell you what made my skin crawl by the end of the lecture. NASM training structure is like ANTI-LIZ BRODY. My workouts are probably the instructor's nightmare. The trainer stressed that NASM training programs are set by evidence, and their effectiveness is based on research--fair. What about all of the articles on VOLUME training that I've read from RESPECTED sources, that cite actual studies? I asked the instructor what he thought of German volume training: 10x10, and explained that I use it in deadlifts. Another BUFF dude said that he used Japanese method of 5x5 bench press, using 245lbs for each set. The instructor actually said that there is no evidence that those programs work. He finally backed down and agreed that such programs MIGHT lead to strength gains, but continued to insist that since NASM is backed by RESEARCH, that it would be more effective.
That's just one instance. The instructor also bashed split-training. Made fun of bodybuilders who devote a day to shoulders, chest, back, legs, etc. Umm, excuse me?! And also, according to him, a deadlift is not the same type of full body exercise as a squat to curl to overhead press. Little remarks like that over an 8 hour period drove me NUTS!!!! And this guy didn't exactly look like the world's fittest guy either. 6'3 (he only mentioned that like 8 times...), and not particularly buff, nor lean.
Bottom line is that NASM training is NOT about looking like a fitness model. Perfect textbook exercise form trumps true muscle pump in the NASM standards. Cheating a movement to crank out negative reps isn't kosher over there. Overloading the muscles to the point of cripple is not in the NASM book. But, that is because most personal trainers do not have the luxury of working with athletes and competitors. The typical client is a couch potato looking to drop out of the overweight category. For these reasons, the NASM guidelines are appropriate: safe protocol for the average man or woman, with potential for results.
Don't get me wrong. I can learn a lot from the NASM textbook. But the more valuable lesson here: sometimes, you need to agree with principles you do NOT believe in, in order to get what you need. In this case, I will suck it up, memorize the facts, and pass the test. I can assure you that I would never expect a client to perform the same types of workouts that I do, but I certainly will not be stopping at 3 sets per body part, just because NASM says so. I will continue to overload and cripple, because it sure works for me, and the bodybuilders and competitors I've learned from.
My bitch comment of the post: The instructor stopped at BAJA FRESH for lunch...
Best part of the workshop: 3 notably attractive black men with very nice physiques. A little eye candy never hurt during an overhead squat assessment!!
You bet I'm crackin that textbook and cozying up with my study guide to make sure I PASS the exam when I take it--hopefully SOON!
WRONG.
After attending the learning workshop, I am re-inspired to crack the textbook and memorize the difference between the biceps femoris (nope, not in your arm people) and the TFL (tensor fasciae latae,) and many more. The workshop did teach me a lot of useful things. I learned a lot about functional anatomy, and need to get more comfortable with addressing concentric, eccentric, isometric, flexion, hip extension, muscular imbalances, etc. These are all things i KNOW, but couldn't necessarily explain to someone in an eloquent manner.
The workshop also taught me about program designing, and the importance of keeping your client's muscle imbalances in mind when deciding EVERY component of the program--from trigger point and warmup, to the resistance training.
Okay. You guys know I have an opinion. Let me tell you what made my skin crawl by the end of the lecture. NASM training structure is like ANTI-LIZ BRODY. My workouts are probably the instructor's nightmare. The trainer stressed that NASM training programs are set by evidence, and their effectiveness is based on research--fair. What about all of the articles on VOLUME training that I've read from RESPECTED sources, that cite actual studies? I asked the instructor what he thought of German volume training: 10x10, and explained that I use it in deadlifts. Another BUFF dude said that he used Japanese method of 5x5 bench press, using 245lbs for each set. The instructor actually said that there is no evidence that those programs work. He finally backed down and agreed that such programs MIGHT lead to strength gains, but continued to insist that since NASM is backed by RESEARCH, that it would be more effective.
That's just one instance. The instructor also bashed split-training. Made fun of bodybuilders who devote a day to shoulders, chest, back, legs, etc. Umm, excuse me?! And also, according to him, a deadlift is not the same type of full body exercise as a squat to curl to overhead press. Little remarks like that over an 8 hour period drove me NUTS!!!! And this guy didn't exactly look like the world's fittest guy either. 6'3 (he only mentioned that like 8 times...), and not particularly buff, nor lean.
Bottom line is that NASM training is NOT about looking like a fitness model. Perfect textbook exercise form trumps true muscle pump in the NASM standards. Cheating a movement to crank out negative reps isn't kosher over there. Overloading the muscles to the point of cripple is not in the NASM book. But, that is because most personal trainers do not have the luxury of working with athletes and competitors. The typical client is a couch potato looking to drop out of the overweight category. For these reasons, the NASM guidelines are appropriate: safe protocol for the average man or woman, with potential for results.
Don't get me wrong. I can learn a lot from the NASM textbook. But the more valuable lesson here: sometimes, you need to agree with principles you do NOT believe in, in order to get what you need. In this case, I will suck it up, memorize the facts, and pass the test. I can assure you that I would never expect a client to perform the same types of workouts that I do, but I certainly will not be stopping at 3 sets per body part, just because NASM says so. I will continue to overload and cripple, because it sure works for me, and the bodybuilders and competitors I've learned from.
My bitch comment of the post: The instructor stopped at BAJA FRESH for lunch...
Best part of the workshop: 3 notably attractive black men with very nice physiques. A little eye candy never hurt during an overhead squat assessment!!
You bet I'm crackin that textbook and cozying up with my study guide to make sure I PASS the exam when I take it--hopefully SOON!
Saturday, September 8, 2012
5 weeks.
Just under 5 weeks out from my first NPC bikini show. The contest diet is tightening up EVEN more (aka certain calories are getting dropped in a week). While my prep has been full of veggies and protein, and a pretty significant carb count, the monotony and strict nature of my diet has started to take its toll. I catch myself likening peas and zucchini to starchy carbs, might as well eat a banana, or piece of cake, right?
NO. The contest prep mindset is tough. I've become so wrapped up in my precise macro plans and limited food selection, that I've convinced myself that nearly everything outside of my PLAN is off-limits and will derail me from the stage. Long gone are days where the presence of fresh blueberries in the fridge means they end up in my oats, just because I want some. Now, if I open the fridge, my eyes go STRAIGHT to my carton of eggwhites or measured-out chicken breast. Blueberries are SUGAR, and obviously they will ruin my progress for the stage. THIS IS HOW MY BRAIN WORKS LATELY...and I'm going to have some major things to deal with once I step off the stage. I want to teach myself how to readjust to eating, and realizing that I CAN do what i ADVISE others to do. Natural, whole foods, can only do so much damage. Zucchini, indeed-is a vegetable, not an evil carb. These are things I will deal with AFTER my competition. At least I know my thinking is messed up and flawed.
Another really hard part of preparing for a competition is trying to visually monitor your progress, without SCRUTINIZING every single inch of your body. It's nearly impossible. I have never been this small or lean, yet I still find myself criticizing areas that are still holding fat, and blaming myself for not working as hard as I could be. What a bunch of bullshit! I've worked myself SO hard during this prep that I've overworked my body a number of times, and had a couple of emotional and physical breakdowns. I work out like a MONSTER, and am not one to smile for 2 hours on the elliptical. So, even though I typically work out once a day, the intensity of my workouts is HUGE, and more than enough to spur the fat loss I need.
Preparing to step on stage is NOT easy, and I knew this beforehand. While it might seem easier for some people, I can guarantee you that EVERY competitor knows what it feels like to work his/her own ass off and risk the possibility of still not being GOOD enough. I am not looking to be good enough for anyone other than myself, but I need to regain my self-confidence and security in order to feel proud of what I've accomplished. I find myself staring at my current physique in the mirror, and along with picking apart every flaw, I think about how "fat" I must have looked before I started my contest diet. WHAT?! That was less than 2 months ago, and people complimented my physique and were amazed by my transformation at that point. I was proud of myself THEN, and now I feel like I can't compare to other NPC bikini competitors. I do WAY too much comparing, and need to just focus on my own strengths.
I need to blog more. It makes me so much happier to write and release my thoughts. Lately, I haven't even had time to check twitter, let alone write blog posts. I can't go to school full time this semester, along with competing and working. It's too much stress. Succeeding in my competitions is my NUMBER ONE priority right now, well...next to regaining mental strength and emotional stability. I need to make sure that I step on stage the most confident and radiant I can possibly be. That is going to require some intensive work on my end, but I'm prepared to keep it up and do some hard work to get what I want.
I am making a vow to calm down, release the harsh judgement I place on myself, and continue on my journey to leaning out and stepping on the NPC bikini stage on October 13th.
Love,
Liz
NO. The contest prep mindset is tough. I've become so wrapped up in my precise macro plans and limited food selection, that I've convinced myself that nearly everything outside of my PLAN is off-limits and will derail me from the stage. Long gone are days where the presence of fresh blueberries in the fridge means they end up in my oats, just because I want some. Now, if I open the fridge, my eyes go STRAIGHT to my carton of eggwhites or measured-out chicken breast. Blueberries are SUGAR, and obviously they will ruin my progress for the stage. THIS IS HOW MY BRAIN WORKS LATELY...and I'm going to have some major things to deal with once I step off the stage. I want to teach myself how to readjust to eating, and realizing that I CAN do what i ADVISE others to do. Natural, whole foods, can only do so much damage. Zucchini, indeed-is a vegetable, not an evil carb. These are things I will deal with AFTER my competition. At least I know my thinking is messed up and flawed.
Another really hard part of preparing for a competition is trying to visually monitor your progress, without SCRUTINIZING every single inch of your body. It's nearly impossible. I have never been this small or lean, yet I still find myself criticizing areas that are still holding fat, and blaming myself for not working as hard as I could be. What a bunch of bullshit! I've worked myself SO hard during this prep that I've overworked my body a number of times, and had a couple of emotional and physical breakdowns. I work out like a MONSTER, and am not one to smile for 2 hours on the elliptical. So, even though I typically work out once a day, the intensity of my workouts is HUGE, and more than enough to spur the fat loss I need.
Preparing to step on stage is NOT easy, and I knew this beforehand. While it might seem easier for some people, I can guarantee you that EVERY competitor knows what it feels like to work his/her own ass off and risk the possibility of still not being GOOD enough. I am not looking to be good enough for anyone other than myself, but I need to regain my self-confidence and security in order to feel proud of what I've accomplished. I find myself staring at my current physique in the mirror, and along with picking apart every flaw, I think about how "fat" I must have looked before I started my contest diet. WHAT?! That was less than 2 months ago, and people complimented my physique and were amazed by my transformation at that point. I was proud of myself THEN, and now I feel like I can't compare to other NPC bikini competitors. I do WAY too much comparing, and need to just focus on my own strengths.
I need to blog more. It makes me so much happier to write and release my thoughts. Lately, I haven't even had time to check twitter, let alone write blog posts. I can't go to school full time this semester, along with competing and working. It's too much stress. Succeeding in my competitions is my NUMBER ONE priority right now, well...next to regaining mental strength and emotional stability. I need to make sure that I step on stage the most confident and radiant I can possibly be. That is going to require some intensive work on my end, but I'm prepared to keep it up and do some hard work to get what I want.
I am making a vow to calm down, release the harsh judgement I place on myself, and continue on my journey to leaning out and stepping on the NPC bikini stage on October 13th.
Love,
Liz
Tuesday, September 4, 2012
Back to school blues and BOOTY WORK
Today, I went back to class. I go to NYU, in case you were wondering.
I. HATE. EVERYTHING. ABOUT. SCHOOL.
Call me ungrateful, unappreciative, obnoxious, whatever. Lots of kids would KILL to attend NYU full time. If I could give them my position, I would. Despite pleading to drop out, my parents wont let me. So I go. I'm fortunate to have more than half of a brain, and was able to maintain STRAIGHT A's last year without buying ANY books. Correct. I made the Dean's list with a little help from wikipedia.
Anyhow, I am commuting to school rather than living in downtown NYC. Due to my contest prep needs and work schedule, I decided it'd be nice for me to try out living at home and going to school in a more "part time" way. Today, I walked into my first class, and there was some freak sitting reading HAMLET for pleasure. I died inside. I don't read ANYTHING besides fitness/nutrition related things, because everything else bores me to TEARS. But, I understand that I am a "good writer," and therefore am supposedly majoring in ENGLISH?! I'm gonna die of boredom.
Anyhow, I really don't want to dwell on how much I hate school and am miserable to be responsible for attending class any longer, but I HAD to do SOME venting...
So when I got back from the city today, I made an eggwhite disaster (word to the wise: NEVER add water to your eggwhites. It does not create volume, only a messy pan. Sigh.)
I THEN amped up for my leg workout. I have to AMP myself up like a lunatic before leg training, because I am less than 6 weeks from my competition, and can NOT have ANY wrinkles or cellulite, I work way too hard to have a droopy fat butt. When I want to give up, I just think about the girls that are winning in the bikini division right now, and how much pain they likely endured to get their butts into shape! Anyway, here's today's fast-paced, sweat-monster leg workout. You do NOT need cardio in addition to this 80 minute hot box.
START:
10 minutes stair monster, get loose, familiarize yourself with your glutes and hams, and feel the contraction and power before you hit the weights.
Warm it up:
Leg press (no plates added) Wide stance, feet at the top of the platform, knees to arm pits, pulse at the bottom. Keep repping it out until your inner thighs feel engaged, and start to burn. Then, do one leg at a time, until your inner thighs and glute muscles are fully awake. Then, use the machine to activate your calves and stretch them out. It took me 5-6 minutes to get sweating and feel my lower body muscles getting to work.
--warm up the hams and get the glutes going: perform good mornings/stiff legged deads with no weight, really fast, utilizing the hamstrings and glutes exclusively.
Go to work:
100lb barbell. Stiff legged deadlifts superset w parallel and turned out jump squats.
Countdown reps: 10/9/8/7/...1.
Totals at 55 STLDs, 55 parallel squat jumps, 55 turned out jump squats
Keep working: circuit. 3 sets 10/12/15 reps
ONE LEGGED stiff deads w/35lb kettlebell.
one arm kettlebell swing 15lb kettlebell, DEEP SQUAT
kettlebell windmill 15lb kettlebell
Blast it: kettlebell swings and step ups
35 lb kbell 10 reps / step ups holding kbell 10 reps each leg
25 lb kbell 12 reps/ step ups holding 12 reps per leg
15 lb kbell 15 reps/ step ups holding 15 reps per leg
Dont die yet: reverse hypers (bench swings) and plie squats 4 sets
10 turned in/10 turned out
plie squats, pulse at bottom, explode out
You can almost die now: hyperextensions 3x15 turned in/turned out
15 parallel
15 turned out, SQUEEZE cheeks together at the top
DROP DEAD. Foam roll. Stretch. Drink protein and BCAAs. Waddle to car. Pop your rice cakes and drive home. Walk through the door and crash.
BOOM!!!! Wait a few hours and now it's DINNER TIME!!! Chicken breast and green beans on the agenda.
Want motivation to do this? Google:
Nicole Nagrani
Tiffany Upshaw
India Paulino
Vida Guerra
(Hopefully after my competition, I'll be telling you to use MY picture for reference!!!)
I. HATE. EVERYTHING. ABOUT. SCHOOL.
Call me ungrateful, unappreciative, obnoxious, whatever. Lots of kids would KILL to attend NYU full time. If I could give them my position, I would. Despite pleading to drop out, my parents wont let me. So I go. I'm fortunate to have more than half of a brain, and was able to maintain STRAIGHT A's last year without buying ANY books. Correct. I made the Dean's list with a little help from wikipedia.
Anyhow, I am commuting to school rather than living in downtown NYC. Due to my contest prep needs and work schedule, I decided it'd be nice for me to try out living at home and going to school in a more "part time" way. Today, I walked into my first class, and there was some freak sitting reading HAMLET for pleasure. I died inside. I don't read ANYTHING besides fitness/nutrition related things, because everything else bores me to TEARS. But, I understand that I am a "good writer," and therefore am supposedly majoring in ENGLISH?! I'm gonna die of boredom.
Anyhow, I really don't want to dwell on how much I hate school and am miserable to be responsible for attending class any longer, but I HAD to do SOME venting...
So when I got back from the city today, I made an eggwhite disaster (word to the wise: NEVER add water to your eggwhites. It does not create volume, only a messy pan. Sigh.)
I THEN amped up for my leg workout. I have to AMP myself up like a lunatic before leg training, because I am less than 6 weeks from my competition, and can NOT have ANY wrinkles or cellulite, I work way too hard to have a droopy fat butt. When I want to give up, I just think about the girls that are winning in the bikini division right now, and how much pain they likely endured to get their butts into shape! Anyway, here's today's fast-paced, sweat-monster leg workout. You do NOT need cardio in addition to this 80 minute hot box.
START:
10 minutes stair monster, get loose, familiarize yourself with your glutes and hams, and feel the contraction and power before you hit the weights.
Warm it up:
Leg press (no plates added) Wide stance, feet at the top of the platform, knees to arm pits, pulse at the bottom. Keep repping it out until your inner thighs feel engaged, and start to burn. Then, do one leg at a time, until your inner thighs and glute muscles are fully awake. Then, use the machine to activate your calves and stretch them out. It took me 5-6 minutes to get sweating and feel my lower body muscles getting to work.
--warm up the hams and get the glutes going: perform good mornings/stiff legged deads with no weight, really fast, utilizing the hamstrings and glutes exclusively.
Go to work:
100lb barbell. Stiff legged deadlifts superset w parallel and turned out jump squats.
Countdown reps: 10/9/8/7/...1.
Totals at 55 STLDs, 55 parallel squat jumps, 55 turned out jump squats
Keep working: circuit. 3 sets 10/12/15 reps
ONE LEGGED stiff deads w/35lb kettlebell.
one arm kettlebell swing 15lb kettlebell, DEEP SQUAT
kettlebell windmill 15lb kettlebell
Blast it: kettlebell swings and step ups
35 lb kbell 10 reps / step ups holding kbell 10 reps each leg
25 lb kbell 12 reps/ step ups holding 12 reps per leg
15 lb kbell 15 reps/ step ups holding 15 reps per leg
Dont die yet: reverse hypers (bench swings) and plie squats 4 sets
10 turned in/10 turned out
plie squats, pulse at bottom, explode out
You can almost die now: hyperextensions 3x15 turned in/turned out
15 parallel
15 turned out, SQUEEZE cheeks together at the top
DROP DEAD. Foam roll. Stretch. Drink protein and BCAAs. Waddle to car. Pop your rice cakes and drive home. Walk through the door and crash.
BOOM!!!! Wait a few hours and now it's DINNER TIME!!! Chicken breast and green beans on the agenda.
Want motivation to do this? Google:
Nicole Nagrani
Tiffany Upshaw
India Paulino
Vida Guerra
(Hopefully after my competition, I'll be telling you to use MY picture for reference!!!)
Saturday, September 1, 2012
September 1st: 6 weeks out!!!
I CANNOT Believe its September already. Where the heck did summer go?! I won't lie, ever since I decided to compete on October 13th, I have had TUNNEL Vision, and definitely am not "living in the moment" like I should be. As someone said, I truly have "laser vision." My mind is entirely focused on successfully following my prep: diet, training, and everything else involved.
The past 6 weeks, I have gained a TREMENDOUS amount of discipline, and have proved that I AM capable of getting on stage. I have reached the point where I am incredibly anxious and excited to finally achieve what I've visualized for so long. Post-competition concern tries to distract me, but I'm trying to avoid negative thoughts. For the time being, I need to focus on PRE-CONTEST, and doing whatever it takes to train hard and continue to get leaner.
Every competitor is different, but it does seem like an overwhelming number of female competitors boast about their 1-2 HOURS of cardio 7x a week. Going into prep, i KNEW that I could not handle that much cardio volume on top of my intense workouts...nor did i NEED that. I'm sorry...but I believe that if you TRULY keep your nutrition program clean and are meticulous with your food, you don't need to climb stairs for an hour as soon as your eyeballs open in the morning. As a matter of fact, when I was earlier in prep, I was doing morning and pm cardio, and saw the back of my legs looking looser, and freaked out. Guess what I did? Stopped the 2x cardio, and went HARDER in one session. I won't lie, I'm doing more cardio than I'd like to right now, but its just enough to get me where I need to be, to push my body over the edge to burn the calories. And my workouts are so tough, and are very demanding, so I only have about 3 INTENSE cardio sessions (45-60min) per week. I do cardio 5-6 days a week, never over 60min in a session. I typically spend 75-90 minutes working out if I'm combining strength+cardio.
I'm not going to lie and say I'm eating a healthy diet with 1800 calories a day. I started at 12 weeks out with 1740 calories, and have been decreasing since then. The meal plan I follow has moderate carb cycling involved. On days that I strength train, I eat rice cakes post-workout, bringing my daily carb total 40g higher than days that I don't workout, or just do cardio. On complete rest days, I don't have oat bran for breakfast either, bringing my carbs 80g lower than workout days. (long story short...less muscle work means less or no starchy carbs. no rocket science.) My calories come from 40% protein, 40% carbs, and the remaining 20% from fats. My calories are the lowest I've EVER kept them, which concerns me for post-competition, as I want to REV my metabolism so I can stay lean on more calories.
Another thing that contest prep has taught me is that the body doesn't starve your muscles away. I used to get so MAD if I went 3 hours without food. Now, I understand that your body can do MORE than survive if you don't feed it exactly on time. In fact, I just take my BCAAs and Glutamine after a tough cardio session, and WAIT an hour to have anything..hello extra fat burning potential!
I got my suit a couple of weeks ago, and it fits TIGHT like it should. the top is tiny, and will fit when my boobs are done shrinking (bye boobies...), and the rhinestone connectors on the hips give me just enough muffin top to motivate me to keep leaning out. The color is amazing, and I am THRILLED. The blog will NOT be seeing my suit until the competition!
I really hit a wall of physical exhaustion and mental turbulence last week. My increased training volume, decreased calories, and addition of a new job and schedule all accumulated, and resulted in absolute CRASH on saturday and sunday. TWO back-to-back rest days, and a major accidental cheat on sunday night (Talking 1000+calories later..) I felt WAY better on Monday, and guess what..my abs were TIGHTER by tuesday. My body had been TOO deprived all week, and the extra calories did more to HELP than HURT. Now, I will resume my weekly CARB day. Nothing wild, just double serving of oat bran, a CLEAN carb source that I LOVE for breakfast. Keeps me full for 5 hours too.
I am going to try to blog MORE, since I'm settling back into my school schedule, and will have set hours at work. I refuse to blog worthless shit. I know nobody wants to see pictures of broccoli, eggwhites, and a tablespoon of flax...EVERY DAMN DAY. Or hear, "So today, I worked out!" Like...Duh. I only blog when there is something i feel is WORTHY, and trust me, I have a TON of things I would DIE to write, but it's so much effort. I would make a Vlog, but frankly...every Vlog is annoying. Who wants to watch some girl they don't even know (or do know) awkwardly self-tape a monologue about fitness and nutrition for an unnecessary amount of time?
For pics, make sure to follow me on INSTAGRAM : Lizbrody
I will figure out a way to get my iPhone pics to my blog ASAP so there are pics to go along with the writing.
Hope you enjoyed the update--no matter how fast you eyeballed it :)
The past 6 weeks, I have gained a TREMENDOUS amount of discipline, and have proved that I AM capable of getting on stage. I have reached the point where I am incredibly anxious and excited to finally achieve what I've visualized for so long. Post-competition concern tries to distract me, but I'm trying to avoid negative thoughts. For the time being, I need to focus on PRE-CONTEST, and doing whatever it takes to train hard and continue to get leaner.
Every competitor is different, but it does seem like an overwhelming number of female competitors boast about their 1-2 HOURS of cardio 7x a week. Going into prep, i KNEW that I could not handle that much cardio volume on top of my intense workouts...nor did i NEED that. I'm sorry...but I believe that if you TRULY keep your nutrition program clean and are meticulous with your food, you don't need to climb stairs for an hour as soon as your eyeballs open in the morning. As a matter of fact, when I was earlier in prep, I was doing morning and pm cardio, and saw the back of my legs looking looser, and freaked out. Guess what I did? Stopped the 2x cardio, and went HARDER in one session. I won't lie, I'm doing more cardio than I'd like to right now, but its just enough to get me where I need to be, to push my body over the edge to burn the calories. And my workouts are so tough, and are very demanding, so I only have about 3 INTENSE cardio sessions (45-60min) per week. I do cardio 5-6 days a week, never over 60min in a session. I typically spend 75-90 minutes working out if I'm combining strength+cardio.
I'm not going to lie and say I'm eating a healthy diet with 1800 calories a day. I started at 12 weeks out with 1740 calories, and have been decreasing since then. The meal plan I follow has moderate carb cycling involved. On days that I strength train, I eat rice cakes post-workout, bringing my daily carb total 40g higher than days that I don't workout, or just do cardio. On complete rest days, I don't have oat bran for breakfast either, bringing my carbs 80g lower than workout days. (long story short...less muscle work means less or no starchy carbs. no rocket science.) My calories come from 40% protein, 40% carbs, and the remaining 20% from fats. My calories are the lowest I've EVER kept them, which concerns me for post-competition, as I want to REV my metabolism so I can stay lean on more calories.
Another thing that contest prep has taught me is that the body doesn't starve your muscles away. I used to get so MAD if I went 3 hours without food. Now, I understand that your body can do MORE than survive if you don't feed it exactly on time. In fact, I just take my BCAAs and Glutamine after a tough cardio session, and WAIT an hour to have anything..hello extra fat burning potential!
I got my suit a couple of weeks ago, and it fits TIGHT like it should. the top is tiny, and will fit when my boobs are done shrinking (bye boobies...), and the rhinestone connectors on the hips give me just enough muffin top to motivate me to keep leaning out. The color is amazing, and I am THRILLED. The blog will NOT be seeing my suit until the competition!
I really hit a wall of physical exhaustion and mental turbulence last week. My increased training volume, decreased calories, and addition of a new job and schedule all accumulated, and resulted in absolute CRASH on saturday and sunday. TWO back-to-back rest days, and a major accidental cheat on sunday night (Talking 1000+calories later..) I felt WAY better on Monday, and guess what..my abs were TIGHTER by tuesday. My body had been TOO deprived all week, and the extra calories did more to HELP than HURT. Now, I will resume my weekly CARB day. Nothing wild, just double serving of oat bran, a CLEAN carb source that I LOVE for breakfast. Keeps me full for 5 hours too.
I am going to try to blog MORE, since I'm settling back into my school schedule, and will have set hours at work. I refuse to blog worthless shit. I know nobody wants to see pictures of broccoli, eggwhites, and a tablespoon of flax...EVERY DAMN DAY. Or hear, "So today, I worked out!" Like...Duh. I only blog when there is something i feel is WORTHY, and trust me, I have a TON of things I would DIE to write, but it's so much effort. I would make a Vlog, but frankly...every Vlog is annoying. Who wants to watch some girl they don't even know (or do know) awkwardly self-tape a monologue about fitness and nutrition for an unnecessary amount of time?
For pics, make sure to follow me on INSTAGRAM : Lizbrody
I will figure out a way to get my iPhone pics to my blog ASAP so there are pics to go along with the writing.
Hope you enjoyed the update--no matter how fast you eyeballed it :)
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