Well I did my first competition in October, and for that competition I ended up losing about 25lbs from my original weight. It was great.... but then my off season came, and I put back on all the weight plus five extra pounds (though i think a few lbs of the extra weight have come from some good muscle gains . So now my goal is to shed the fat again! I came back from school april 30th (I go to school in Ottawa, but live in Niagara during the summer) and I've lost 7lbs since then. I want to be nice and lean for the summer, so I've still got plenty of work to do.
Diet wise I am cycling my carbs, low carbs days, and then wednesday and sunday nights I am carbing up. I've been having troubles getting back onto the diet, i followed my diet all week, and tonight for instance on my carb up I ate a sweet potato, oatmeal, and then i had two BIGGGGG bowls of cereal (not part of the plan) . On the other hand I've been tackilng one demon at a time, for instance last week was peanut butter and I didnt eat it alllll week, which is a big deal for me cuz i loveeee peanut butter, the week before that it was basically cutting out all the junk and sticking to my diet plan,,,,so I think next goal will be to not eat crap on my carb-ups.....
My training split is as follows
Day 1: Chest/Abs
Day 2: Back/Abs
Day 3: SHoulders/Traps
Day 4: Bis/Tris/Abs
Day 5: Quads/Hams
I try to do my cardio in the morning and go back at night to train with the weights.......
Don't worry about the extra five pounds..hopefully it was quality mass you gained, which i'm sure it was. I always put on muscle while i'm dieting..i tend to lift a little heavier.
You have lots of time till the summer
Your workout split looks really good, keep up the hard work and dedication and you'll be ready to hit the stage again!!
Re: Elise's JoUrnAL
Thanks guys!!! and if you guys have any suggestions for me ever, diet, workout w/e..... please send them my way! hehe
Today was a pretty good day, I woke up and got to the gym and did 35 min of cardio...... I went back to the gym later on in the night to do my arms, I switched it up a bit today, I usually start with tris but today I decided to start with bis, and wow my arms are hurting...... I did,
4x15 incline DB curls superset with
4x15 incline DB hammer curls
4x12 preacher curls
4x15 bent over concentration curls
4x15 skull crushers superset with
4x15 close grip bench press
4x15 machine push-downs
4x15 rope extensions
2 ab exercises and then i was feeling ambitious so I did another 35 min of cardio.....
Nutrition was clean today
Meal one: 4 egg whites, 1 whole egg and 1/2 a grapefruit
Meal Two: Isolate shake, with a tablespoon of flaxseed oil
Meal Three: CHicken Breast and a cup of green peas
Meal Four: Isolate shake with a tablespoon of Flaxeed oil
Meal Five: Can of turkey and two pickles
Meal Six: (not there yet, lol but will be another shake with flax oil)
anyhowww thats all for now, butttt my arms are sooo sore bittersweet feeling for sure though.... tomorrow legs are on the agenda..... anyhow take care everyone!!!!
Re: Elise's JoUrnAL
Go you good thing go
What a workout
Your doing a great job, i love reading what real women get upto in the gym
Keep up the good work hun
Em
Re: Elise's JoUrnAL
Hi Elise Welcome to the world of Journals Great detailed posting girl.Clean and structured eating tends to be challenging after having some time off,but with time and perseverance it gets easier You have been there done that..so no need to go into it deeper. You mentioned your diet..Darrin offers to look over your plan and give some points..so post your day to day diet and se what he will say
As for me...I would add another 2 egg whites for breakfast and some fibrous veg with your meals. I am not sure how low you go with your carbs,but I am sure some extra green salad,broccoli,tomatoes would be beneficial
I tend to eat some complex carbs for breakfats and then for my next solid meal after workout even if I am on lower carbs.
I am not huge on shakes (except post workout) I feel hungry so I rather eat solid meals.
Re: Elise's JoUrnAL
Thanks girls for the replies! I like the idea of journaling to keep me accountable! And thanks Alushka, I think I will post my diet, for Darrin to look over.....Honestly that's probably the hardest thing, I know what I did the first time and it worked, but I'm always reading different articles about dieting, talking to different people, and there are so many ways to approach the process of leaning out, its intimidating and quite confusing..... and I know different people respond differently to different approaches, lol hehe
As for today, I woke up and my arms were soo sore... I think switching the order of my workout yesterday might have something to do with it.... Tonight I got to the gym to train my legs, and it was beautiful lol!!! There were hardly any people in the gym....my biggest pet peeve, is a super busy gym where you can't get a bench or the equipment you need lol. Sooo I did,
4x15 squats
4 sets of walking lunges
4x15 leg press
4x15 leg extensions
4x15 stiff legged dead lifts
4x15 lying leg curls
finished off with 4 sets of 20 on the abductor and adductor machine... afterwards, I had a nice long stretch session, no one was in the gym, so I took my time...But I definitely was walking funny once I left the gym! hehe
I'm not going to lie, I slept in pretty late today! So I've only had three meals so far,
Meal One: Chicken Breast and a cup of green peas
Meal Two: CHicken Breast in a salad with 5 olives, and some apple cider vinegar for my dressing lol
Meal Three: after my workout, Scoop of Allmax isoflex, teaspoon of flaxseed oil and a cup of green peas...
Tomorrow I might go ride the bike for a bit, or go for a walk if its nice out.... its been raining like crazy the past few days hehe but anyhow.... thanks for the feedback, honestly , any comments/suggestions send them my way! Take care guys/girls!!!!Edited by: Elise at: 19/5/06 20:41
Re: Elise's JoUrnAL
After checking out your pic's hun it looks like you have it under control
But i am not a bodybuilder! (Yet)
I am not a leg day fan so ihave split my program in two and it seems to be working well and cause it doesn't take too long to finish i don't get too narky LOL
Keep up the great work hun
Em
I will go over it and fine tune it...By the way, what is your objective with your training right now? Trying to build, maintain, whatever? Just seeing if your training approach is best suited for your goals.
Re: Elise's JoUrnAL
Thanks Darrin for looking at my journal entries....I'll post my diet for you to go over... At this point now, I'm about 20lbs heavier then I was in those pictures I posted. My goal at this point is to shed 'the fat' and get back to that point (and I'm hoping that I made some good gains and overall improvements during that little off season i had )....I'm not really looking to gain more muscle at this point, I'm really looking to lean out.... So any advice you have for me would be great and much appreciated!!!
As for today, I took the day off, I think I might go for a walk with my dog.... I won't be training again until monday when I do chest.....I really appreciate all the feedback!! Take care guys!!!
Re: Elise's JoUrnAL
Thanks ladies!!! and em, I ususally hit the weights 5 days a week.....
Ok well this weekend was a write off..... definitely not a good one.....I definitely cheated.....several times...... and today I felt sooo sick, and I really think it has to do with the crap I put into my body on saturday and sunday ..... so i really can only blame myself..... But I didn't get to the gym today, I was feeling super sick...
so the game plan for tomorrow is gym in the morning for some cardio, and then get back in there at night to train chest.....
and I'm going to try and figure out this diet business of mine tomorrow too.....
Re: Elise's JoUrnAL
Sorry you had a bad weekend and are feeling sick nothing worse really!
But you have learnt from your mistake and you will move on right hun????
I have been alittle naught too but the funny thing is it's not with high fat foods or sugar it with homemade pizza LOL
Re: Elise's JoUrnAL
Thanks girls!!!! Yeah that's my philosophy with respect to training/diet, haha don't get down about yesterday,focus on today.....lol cuz everyday is a new day (but make it a good day!)
so yesterday I took some pictures of me 'now', and I'm going to take weekly pictures to see my progress.... lol once I see some progress I'll post them!!!
but everything has been good the past few days! Yesterday I got into the gym for a chest workout.... I've been feeling much better, i did;
4x12 incline chest press superset with
4x12 incline chest fly
4x12 decline chest press
4x15 cable crossovers
I finished up with 30 min on the bike...... I got home and my dog emma was just crazzzyy so I took her for a long walk, my legs feel a bit limber today! hehe
I got to the gym this morning for 45 min on the bike, I'm going to go back for a back workout in an hour or so .... I think the people at the gym think I'm crazy, I work at 3, and I like to split up my cardio and weights, give me time to eat, rest regain some energy, so it will be twice this morning that I have been.... lol The gym is so close to me, I'm pretty lucky, however crazy I might look to the people there
Re: Elise's JoUrnAL
Hey chick..keep that camera rolling I will be starting too, but only every 2-3 weeks And hey who cares what others things...as long as it makes sense to you
. So now my goal is to shed the fat again! I came back from school april 30th (I go to school in Ottawa, but live in Niagara during the summer) and I've lost 7lbs since then. I want to be nice and lean for the summer, so I've still got plenty of work to do. 
and I didnt eat it alllll week, which is a big deal for me cuz i loveeee peanut butter, the week before that it was basically cutting out all the junk and sticking to my diet plan,,,,so I think next goal will be to not eat crap on my carb-ups.....
hehe
hehe but anyhow.... thanks for the feedback, honestly , any comments/suggestions send them my way! Take care guys/girls!!!!
Edited by: 
You have great physique!! I would love to see what you looked like on the day of the comp
and today I felt sooo sick, and I really think it has to do with the crap I put into my body on saturday and sunday ..... so i really can only blame myself..... But I didn't get to the gym today, I was feeling super sick...
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