View Full Version : Pre-COMPositioning and Stuff

06-16-2006, 09:25 AM
I've got journals at 2 other boards but want to begin one here .......so here goes.

I will be entering my first figure conpetion on Oct. 14 2006. It is the OCB Motown Muscle Classic.
I will need support and advice on this journey. I hope to meet a few of you and give you the same as you reach for your goals. :)

Wt. 156lbs

Here are some beginning pics...

Clifford Gillmore
06-16-2006, 10:45 AM
Nice size quads, all the best in the comp! Your body is very well suited to figure, nothing is too overpowering or weak that I can tell, what is your diet plan heading up to the comp?

06-16-2006, 10:57 AM
Ah, the diet...

I'm doing this on my own so I've tried to construct this as best as I can (on a budget) :) .

meal 1--oats and egg whites
meal 2--same as meal 1 but w/ dextrose added (PWO)
meal 3--chicken breast and sweet potato
meal 4--cc and pb
meal 5--chicken breast and veggies (vinegar and mustard dressing--homemade)
meal 6--same as meal 4, but larger

macros for a day such as this...
Total: 1667
Fat: 43 23%
Sat: 6 3%
Poly: 13 7%
Mono: 14 8%
Carbs: 164 35%
Fiber: 18
Protein: 171 41%

feel free to critique and suggest changes... :)

06-16-2006, 10:58 AM
I also supp. w/ creatine, fish oils, a multi and an e/c stack.

06-16-2006, 06:47 PM
bb rows 45lbs 5x6
incline flyes 15lbs (2) 5x6

cardio--hahahahah no

Total: 1682
Fat: 42 22%
Sat: 2 1%
Poly: 7 4%
Mono: 5 3%
Carbs: 172 35%
Fiber: 20
Protein: 182 43%

06-17-2006, 08:21 AM
I'm supposed to be refeeding today, but have no appetite :(. Why do things like this happen? If it wasn't a refeed day I'd probably be starving.

06-17-2006, 03:26 PM
Today there was no training and I was supposed to have a refeed, but it ended up being just a high carb day--not quite refeed worthy.

Total: 2512
Fat: 49 18%
Sat: 7 3%
Poly: 11 4%
Mono: 14 5%
Carbs: 337 49%
Fiber: 38
Protein: 198 33%

Today I'm officially 17 wks out! It seems to be going so fast. Tomorrow begins a new phase of prep fpr me. Diet will pretty much be the same, but cardio 3x/wk will be added on mon, wed and fri. I'm not looking forward to the cardio but it is a necessary evil.

06-18-2006, 08:07 AM
I'm feelin' good this morn'. My goal wt. for this week was 155lbs and I'm off by 1/2 lb, but I didn't expect to make it to where I am, but set the goal anyway. I'm going to try for 1-1/2lbs over the next week. I'd like to eventually make it down to the 135-137lbs range. OH VEY DO I HAVE MY WORK CUT OUT FOR ME! 17 weeks to go and 20lbs to lose. I've kept cals. where they are but have added cardio this week. I refuse to lower cals anymore at this point b/c if I do, when I get closer to the comp. I'll be eating near nothing. So, cardio is my new friend for now.

Goals for this week...
lose 1-1/2lbs fat----this would take my wt. to 154lbs
get all my cardio done--3 sessions......1 HIIT, 1ss and 1 Hill
HIIT=10 mins

I'm in overdrive now and want to make the most of this drive and determination w/out going overboard. I CAN DO THIS!!!

06-18-2006, 03:42 PM

Total: 1321
Fat: 30 21%
Sat: 4 3%
Poly: 9 6%
Mono: 9 6%
Carbs: 89 25%
Fiber: 8
Protein: 170 53%

I sat on my butt all day and didn't need as many cals today. So, I lowered them. Is that okay to do? Well anyhoo, I've got three meals to go today and a husband to take care of tonight.

06-19-2006, 01:59 PM
Today's w/o

CDL's--110lbs 5x6
good morning's--45lbs 5x6
full squats--45lbs 3x12
tricep dips--bw 3x8
overhead extentions 5lbs 3x6
supersetted w/
kickbacks 5lbs 3x6
weighted crunches 15lbs 3x10
standing calf raises 45lbs 3x20

20 min ss (later)

I was sweating like CRAZY!

Total: 1694
Fat: 34 19%
Sat: 6 3%
Poly: 9 5%
Mono: 9 5%
Carbs: 158 35%
Fiber: 15
Protein: 194 47%

06-20-2006, 10:22 AM
pullovers--15lbs 2x8 w/u
20lbs 5x6
incline flyes--15lbs (2) 5x6
shoulder presses--15lbs (2) 3x10

1:3 15/45

Total: 1627
Fat: 33 19%
Sat: 5 3%
Poly: 9 5%
Mono: 9 5%
Carbs: 143 32%
Fiber: 15
Protein: 198 49%

I need to start adding more veggies to my mealplan. I'd like to get my fiber intake up to @ least 25g/day.

06-21-2006, 11:15 AM
No training and cardio today. :)

Total: 1543
Fat: 25 15%
Sat: 3 2%
Poly: 8 5%
Mono: 5 3%
Carbs: 160 37%
Fiber: 24
Protein: 174 48%

06-22-2006, 08:15 AM
squats-- 110lbs 5x6
leg press-- 270lbs 1x5 PR <<< :D
250lbs 3x5
230lbs 1x5
SLDL-- 50lbs 3x12
hammer curls-- 15lbs (2) 3x6
alternating curls-- 15lbs (2) 3x6
weighted abs-- 20lbs 3x10 (later)
standing calves-- 50lbs 3x20 (later)

Hills, Hills, Hills......OH MY!!!

I did hills for the first time today. I know the exact moment they began to hit me. At 5 mins. and 40secs. My lungs felt like they were going to explode! I finish 30mins of it!

So, there it is. I did two things today that I've never done before. God, I love my body. It rocks!