7 Weeks and Counting. . .

[Sophie]

Well, it's that time again. Next contest is in 7 weeks. It's hosted by the OCB and is a Fitness Model competition. It also has three parts: how photographic you are (you send in pictures), a bikini round, and a fitness outfit round. http://theocbwebsite.com/FitnessModelGuidelines.htm

Goals:
*lose some body fat and weight (want to go in at 108-110 lbs, currently at 114lbs)
*leaner/better shape to my lower body
*have fun

Plan:
*cardio 3 times a week for an hour while in school
*lifting 3 times a week (upper body) while in school
*cardio 6 times a week when school ends
*lifting 6 times a week when school ends (unless not lifting for lower body gets me the results I want
*low carb, high protein diet

[minime]

good luck sophie!

Is your diet going to be a ketogenic one then? If so you should talk to welch! He knows his stuff be aware that with low carb must come high fat! good luck with your next competition!

[Sophie]

Originally Posted by minime

good luck sophie!

Is your diet going to be a ketogenic one then? If so you should talk to welch! He knows his stuff be aware that with low carb must come high fat! good luck with your next competition!

My friend wants me to do the anabolic diet, but I don't think I'm ready to go THAT low with the carbs yet. Maybe for next year.

I restrict my carbs to around 100-150 during the week and then carb load on the weekend, which is Thuesday and Friday for me since Friday is my off day.

[Sophie]

It felt so nice to be back at the gym. I was starting to get anxious about not lifting for so long. I'm back to my "old" routine for the most part. Am going to take it easy the first week back and increase the time next week.

Lifted for 36 minutes

Smith Bench Press - 45-9-9-9
DB Flyes - 15-9-9-9
Rear Lat. Pulldown - 62.5-9-9-9
Cable Shrugs - 162.5-9-9
BB Military Press - 30-9-9-9
Rear Lateral Raises - 7.5-9-9
BB Curls - 30-9-9-9
Preacher Curls - 20-9-9
Triceps Press - 22.5-9-9-9
Assisted Dips - 28-9-9

Haven't stretched yet but I will before the day is out. Tomorrow is a cardio day and I play on doing an hour on the stationary bike.

I am going to take measurements tomorrow.

[gcs118]

That's a lot of work in 36 minutes. I wish you best of luck in your upcoming competition and hope to see some phenomenal progress over the next 7 weeks for you.

By the way...there will be pictures when you're all done, right?

[Sophie]

so, maybe I was a bit froggy. I'll have to ease back into this routine. Took the last two days off due to school work and will work out the next next two days with two days off. Next week I should be able to go the whole 6 days without much distraction. My major projects for the semester are DONE!!!

There will be pictures eventually. College is keeping me REALLY busy right now.

[minime]

Sophie : the fact that you do all of those exercises in 36 minutes indicates that perhaps you are not at a high level of intensity. Maybe it would serve you well to kick it up a notch? I have spent that much time just in the squat rack on more than one occasion.

Do you have a fitday log or do you just track your food yourself? and you say 100-150gram of carb during the week, how does this compare to your other macros (fats and protein grams?)

I hope you enjoy the training and the next competition!

[Sophie]

minime: This week I'm just figuring out what weight and reps to use. It'll be tweaked until I can figure out where I need to be. No worry about that.

I don'e really keep track of what I eat throughout the day. I just don't eat things I shouldn't. Keeping track of food gets me in restricting calories mode, which is not something I want do. I'm not sure how it compares to the rest of the macros. Maybe I'll have my friend of the family/like a dad keep track for me over the summer.

I've been having to drag myself to the gym these past two times. I am just so tired and have so much end of the semester/year work to do. Hard to get excited about the gym when I have so much you need to be doing. Can't wait unti lthis semester is over.

Did cardio today. One hour on the stationary bike. Besides being bored out of my mind, I watched the news and listened to my MP3 player. I averaged 13.18 miles per hour.

[CF-OC_gal]

Good luck with your new competition training Sophie!

[Sophie]

Lifted for 38 minutes

Smith Bench Press - 45-11-11
DB Flyes - 15-11-11-11
Rear Lat. Pulldown - 62.5-11-11
Cable Shrugs - 162.5-11-11-11
BB Military Press - 30-11-11
Rear Lateral Raises - 7.5-11-11-11
BB Curls - 30-11-11
Preacher Curls - 20-11-11-11
Triceps Press - 22.5-11-11
Triceps Pushdown - 37.5-11-11-11

Still trying to find a good weight/rep range.

[Sophie]

It was a cardio day. I spent an hour on the stationary bike averaging 13.24 mph. Better than last time.

[Sophie]

things have been hectic and rather busy with the end of the year. i have my one and only final Thursday so i should be able to keep this up to date starting next week.

[gcs118]

Good luck getting everything done...I just took my first final : /

[Sophie]

Originally Posted by gcs118

Good luck getting everything done...I just took my first final : /

The big thing I'm worried about is getting all my stuff moved out. I live on the 4th floor and have no one to help me move out. LOTS of trips up and down the stairs.

I should start studying for my Latin final also.

[gcs118]

Moving out sounds more like a good workout than a hassle Good luck too on finals I know how stressful they can be with everything coming together at the end of the year.