Riana's improved 2013!

[Riana Rohmann]

Hello! I love journaling, so here I am to help keep track of my 2013 season! A little about me...

I started competing in Figure June 2011, and I loved it! Each show I have improved myself through different varieties of contest prep. I keep coming in 4th, but the shows keep getting bigger, so I will take that as an improvement! :) I have competed in 3 shows (June 2011, October 2011 and June 2012). I am currently prepping for the Feb 9th show in Los Angeles. I have a new coach, IFBB Pro Meriza DeGuzman-Ciccone out of World Gym San Diego, and I love her! My 619 Muscle team is awesome and I love my little gym family :).

I grew up here in San Diego. I have always been active in sports, from soccer to gymnastics, then eventually cheer leading in high school. I knew I wanted to stay active, so I got my degree in Kinesiology, and now I work as a combat fitness specialist for the Marine Corps, as well as personal training (both online and in person).

I have a 4 year old son, husband, and a ton of animals, who are all super supportive (well, maybe not my dog, she'd rather lick her crotch). Super excited for this year. I may chose to compete through March, because there are 2 more local shows, or I may take a break and try for USAs if I do well in February. I just try to take it day by day. All I ca do is my best, and keep bringing a better package to the stage. If I feel like I look better than my last show, I consider myself a success, even if I don't place. You can't control the competition, but you CAN control yourself. Here is to a good 2013, and I look forward to journaling with you!

Below is my first show, and my last show, exactly one year later!


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feel free to visit me on Facebook! www.facebook.com/rianarohmannfit (http://www.facebook.com/rianarohmannfit). Thanks :)

Riana

[The Prodigy]

Welcome to RX Girl! So glad you are here! Can't wait to follow your journey this year!

[Riana Rohmann]

So there is nothing more humbilizing than getting an accurate heart rate monitor and realizing how many calories you are NOT burning. I knew the cardio machines were off, but 40%!?! DANG. Now I have to really ramp up my cardio! No wonder I wasnt losing as quickly as I thought. Oh well, just under 5 weeks out! (4 if you dont count the last week) and I have about 8 more lbs to lose of fat. Then its just water play :).

I weighed in at 132.4 sunday morning. I started at 152 Nov 2nd. (I am usually around 138-142 in my off-season, but after my last show, I tried to stay in contest weight for far too long with photoshoots and sponsorship opportunities, and I totally rebounded.

Sunday is my high carb day, so no way in hell I am stepping on the scale today. LOL. I don't want to be discouraged, but I love the way I look, and the carbs did me good. I feel full, muscles are full, and I have a ton of energy. Did my Am cardio and my weight training. Today was back and shoulders. Just have a bit of PM cardio to do later after my clients, then its time to relax with the hubby and play Skyrim :)

[Riana Rohmann]

Thank you so much! :) I am looking forward to sharing, meeting people, and following along other journals :)


Welcome to RX Girl! So glad you are here! Can't wait to follow your journey this year!

[IslandGirl]

Hi Riana! Happy to see you here! Looking forward in following along.

[Riana Rohmann]

Hi Riana! Happy to see you here! Looking forward in following along.

Hey Tracy! :) You too!

[Riana Rohmann]

I am definitly more tired with the added cardio (you know, from my innacruat calorie count before, lol) Still trying to get over the weight hump. Really looking at my diet and seeing if there are hidden sugars or carbs in there that I am un aware of. Good news is I am eating a TON, every 2.5 hours, and I am starving all the time. Thats a sign of a supercharged metabolism right? I was feeling like this before I cheated at Xmas time, then the hunger went away, so I am assuming the added sugars kinda put a halt on my metabolism, but since I have been back on it for almost 2 weeks now, I think its coming back. Cant wait to weight myself tomorrow :) 133.4 this morning.

[The Prodigy]

I am definitly more tired with the added cardio (you know, from my innacruat calorie count before, lol) Still trying to get over the weight hump. Really looking at my diet and seeing if there are hidden sugars or carbs in there that I am un aware of. Good news is I am eating a TON, every 2.5 hours, and I am starving all the time. Thats a sign of a supercharged metabolism right? I was feeling like this before I cheated at Xmas time, then the hunger went away, so I am assuming the added sugars kinda put a halt on my metabolism, but since I have been back on it for almost 2 weeks now, I think its coming back. Cant wait to weight myself tomorrow :) 133.4 this morning.

Yes...your metabolism is burning if you feel hungry! Keep plugging along girlie!!!

[mcstrick]

Hi Riana, great to see you here:) looking.forward.to.following your training journal. I'm gonna.resurface the.journal I.started.last.year. great way to stay motivated . Hope to see ya on stage , I'm meeting witty coach.this.week to.finalize my contest plans for 2013.

[The Big Sexy]

RIANA!!! What's up!! I know Riana from World Gym here in San Diego... Whenever I see her training she is going balls out... well.. so to speak lol

Glad to see this journal here!!! Would love to see a video of you and the girls training with Meriza! Maybe for RX Girl? Maybe I can get the old camera out for it!

[mrsflexgym]

Good luck!! I actually just started my first journal on here. I did a show back in March 2010 after having my 3 year old. I learned I needed a lot more muscle in my upper body and less fat in my lower. So over the past 2 and a half years thats what Ive been working on. So Im doing a show in May!!
Will definitly follow along to see what you are going through.

[IslandGirl]

Hey Riana! How you doing sweet girl?

[Riana Rohmann]

OMG May, Lou, Tracy! So many people on here! :)
Lou, I think a video would be a great idea! Sounds like fun. Thanks for the kind words. There is no room for slacking now! :)

I Love that World Gym San Diego is here representing! I love our WG family.

Just over 4 weeks out now. Still hanging on at 133.5 however to be fair, I usually weigh myself fasted in the AM, and this morning I had 2 meals in before I stepped on the scale. I targeted some stuff in my diet, just tiny things I didn't realize had sugar in them and omitted them. I am hoping that teeny amount of sugar was just enough to spike my insulin enough for my body to say "HOLD ON TO ALL FAT STORES AS LONG AS POSSIBLE!" So now with those gone, I hope to start dropping again. My upper body is looking pretty good, but I got a booty on my and my glute/hams still need work. Goal weight is 123-124 ish for stage, and I know the last week is about 5 lbs water for me. So I still have 3 weeks to realistically drop about 5-6 pounds. I know I can do it! I dropped 20 in 2 months, this last part should be cake!

Im training hard. Cardio every morning, and most evenings. WEight training 6x a week. I do back and shoulders twice, and legs twice, then I supplement in walking lunges (600 steps at a time), arms, calves and abs whenever I have time. LOL.

My son is turning 4 this weekend, and we are having a small party for him at Mission Bay, but of course it is supposed to be raining this weekend, but kids like rain right? hah. That will be a walking lunge day for me. "hey Liam, go play, I will walk lunges around the park and look for you." I think that will be an article for my blog. A complete Mom park workout. I even tried experimenting with using a swing set like a TRX. Different, but effective! Ah, I digress....\

Getting my assessment tomorrow. Will let you know how I am doing!

[Riana Rohmann]

Good luck!! I actually just started my first journal on here. I did a show back in March 2010 after having my 3 year old. I learned I needed a lot more muscle in my upper body and less fat in my lower. So over the past 2 and a half years thats what Ive been working on. So Im doing a show in May!!
Will definitly follow along to see what you are going through.

Congrats on prepping for your show! I know kids can put it off a bit, but once you reach those goals, its almost more satisfying when you can say "what!?! Im a MOM and I look like this!" Its super motivating. Get it girl! Good things are coming :)

[Riana Rohmann]

So today was my assessment with Meriza. I weighed myself this morning and I finally broke my rut! 131.0! YES!! She is happy with how I am looking, and started working on posing with me. OW my back hurts. I thought I was posing before, nothing compared to now. I have to really work it and practice hard!

My diet was changed. I get ALL food now. No more protein shakes, which is fine my me. 4 weeks out and I am omitting all artifical sweeteners starting tomorrow. So today its sugar free rockstars, Walden Farms, Extra Dessert gum all day long! haha..Jk...kinda
Cardio is being split up into smaller sessions. I work at 0500 so getting in my cardio before work was becoming hard. So I do 30 mins cardio before work, 30 mins at 1300, and 30 mins after PM training. This will work out so much better for me.
I am still eating a ton, which is excellent, but very low carb. At first I thought the low carb would be hard, but I am so used to it, I don't even notice it any more. But high carb Sunday is still my favorite day of the week :). I feel great. Not too tired at all. Meriza is great at working with our schedules, needs and bodies.

More later! Have a great weekend everyone! :)

[mrsflexgym]

Oh I feel ya on the gum and stuff!! I am only 18 weeks out, so I still get it. I have already switched my splenda to stevia, but at 12 weeks I have to cut out my sugar free creamer and salsa and all the good stuff. But thankful I still get diet soda and gum til 6 weeks out. LOL
Good luck, these last 4 weeks you will see the biggest changes!

[Riana Rohmann]

Oh I feel ya on the gum and stuff!! I am only 18 weeks out, so I still get it. I have already switched my splenda to stevia, but at 12 weeks I have to cut out my sugar free creamer and salsa and all the good stuff. But thankful I still get diet soda and gum til 6 weeks out. LOL
Good luck, these last 4 weeks you will see the biggest changes!

Thanks! 18 weeks out is a long way, so dont take stuff out too quickly :). The gum is definitly the hardest!

SO I got sick this week. Put me out of commission from saturday until wednesday (today). I am going to take tomorrow off work, and take it easy, but still see my coach tomorrow night. I need to lift. I feel so flat and nasty. 3 weeks out is NOT the time to get sick!! UGH. I have stayed on my diet though, and did lose a few lbs, but hopefully the high protein spared my muscle. I wore a HR monitor while I was sick, and its crazy to actually SEE how much harder you work doing menial tasks. My HR got up to 126 barely walking from my desk to my office. Sitting in my office chair this morning, I burned almost as many calories as I do when I am moving around and have done 2 bouts of cardio...Its crazy. My resting heart rate is usually like 55-65, and today it was 80-90 the whole day. Wierd, anyway, I like fun statistical facts like that...

The bad and worse news...My car diet. Completely. Its my only mode of transportation. I have no money for another car, and my credit is pure shit. My husband lost his job last year and all of our maxed out credit cards went into collections and we owe on taxes...So ya, now I get to embarrassing task of trying to borrow money from family so I can hopefully find a reliable junker on Cragslist, or get enough down to get financed for a better car, and then have to deal with another payment...it sucks. My own personal training business is super slow right now, so I only have my income from my main job. I am stilll going to try to to the Feb show, but I wont be able to do the photo shoots I wanted, which is HUGELY disappointing I had plans for those for my website, magazine submissions, etc etc. My only other professional photos are like 2 years old and I look so different and better now. I digress...

Trying to keep my head up. Can only stay positive in these situations. Gonna keep scouting for new clients, writing articles if I can, anything to make a little extra income. Here is to positive attitudes and starting 2013 off as best as I can.

[Riana Rohmann]

WOW, Totally meant my car DIED. Not Diet...am I carb depleated?????

[sce0027]

Hey there!

You look awesome! Good luck on your competitions this year! I will definitely be following along for encouragement!

[Riana Rohmann]

Hey there!

You look awesome! Good luck on your competitions this year! I will definitely be following along for encouragement!

Thank you so much! I am going to spend some time familiarizing myself with journals today and getting to know some members. Good to meet you and I will follow along as well :)

[PFEPerformance]

Following along - SO sorry the crap hit the fan this week for you! Dang if aint one thing its another it seems and the WORST possible times...although, IS there a good time to have STRESS, BILLS, and and getting SICK??? Uh .... NO!! Just seems that these things seem to do a pile on during prep for a lot of us?! Odd!

Chin up girl and BEST OF LUCK to you!!!

[mpalleyne]

Hi Riana, I'm following along too! Keep your head up and keep going! Falling is all part of the Winning :)

[Riana Rohmann]

Following along - SO sorry the crap hit the fan this week for you! Dang if aint one thing its another it seems and the WORST possible times...although, IS there a good time to have STRESS, BILLS, and and getting SICK??? Uh .... NO!! Just seems that these things seem to do a pile on during prep for a lot of us?! Odd!

Chin up girl and BEST OF LUCK to you!!!

Thank you! Luckily things have sort-of worked out. :)

___________________

So I worked out yesterday for the first time in almost a week. Felt great and like crap at the same time. LOL. Today I feel like 1000% better than yesterday, so I am back at work.

My car needs a new engine, so I just decided to shell out $2500 for that. I decided that in the long run, I would rather keep my car than risk spending that same money on another used car that probably has worse problems. My mechanic is pretty cool too, I will have a warrenty and all sorts of stuff, plus the rest of my car is in pristine condition, so he recommended not risking it. I could have put that money down on another better used car as well, but I really cannot afford another payment right now. My grandma is a lifesaver. She, without hesitation, loaned me the money. I have to pay her back of course, but I can do it gradually so it will not effect my monthly finances that much. Yay for family!

Still maintaining 129lbs. I am not 1 pound over my last stage weight, without water loss! YAY!! Meriza hopes that in the next 2 weeks Ill get down to 127, then the last few lbs will be water. Crossing fingers for my best package yet!

IT FEELS GREAT TO BE BACK TO TRAINING!!

[Riana Rohmann]

Hi Riana, I'm following along too! Keep your head up and keep going! Falling is all part of the Winning :)

Thanks :) Thats all I can do, right? It makes the outcome that much more worth it!

[Riana Rohmann]

Teehee, progress pic! This was on sunday morning. 141122

[mrsflexgym]

Teehee, progress pic! This was on sunday morning. 141122

Awesome!! I think the last 4-6 weeks are the most exciting cause you see the most changes. especially when things really start getting hard and ripped!! Good luck. Almost there!

[IslandGirl]

Wooooooo! Love the vein! You sexy and you know it.....you workout! BAM!

[Riana Rohmann]

Wooooooo! Love the vein! You sexy and you know it.....you workout! BAM!

Thank you! I consider the veins a major accomplishment :) I strive for more every prep! Lol!

[Riana Rohmann]

The LA fit expo was great! Saw so many awesome people. I think next year though, since bodybuilding.com is such a huge booth, they practically need their own room. I had a friend stand in the line for over 2 hours! Plus the line weaved all thru the expo, which really blocked the flow of traffic. But thats a compliment to bb.com right? they are huge, and need a ton of space dedicated to them :)

It was crazy. It should definitely expand next year. that would be cool!

I got to see some friends, some industry people and grab some samples (which I cannot eat until after my shows, lol). All in all, good time! Glad I went http://www.siouxcountry.com/images/smilies/smile.gif.

The first pic is Tiffany Boydston, then Natalie Minh (who is super sweet, btw) and the Ian Lauer, who is a new Physique pro and model (I worked with him through Myotropics for a bit). Good times http://www.siouxcountry.com/images/smilies/smile.gif

First pic is Ian Lauer, hes super cool and I worked with him for Myotropics for a bit

The 3rd pic is Tiffany Boydston. I followed her through her journey from new competitor to Pro to the Olympia. She is way sweet!

Last pic is Natalie Minh. Way cool lady, really knows her stuff. Really considering buying her book. Great photographer as well!
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[mpalleyne]

Cool pics Riana!!

[Riana Rohmann]

Cool pics Riana!!

THanks! I wish I got more, but it was super packed!
___________

Monday Monday....Its a holiday and since I work with Marines, I am off! But I have a client I am training at 0900 and I wanted to make sure I did my AM cardio. I have a little gym in my community, but the treadmills electrocute me (ok, probably just a bad shock, but sometimes its so bad that it shorts out the treadmill!! so annoying), the elliptical is awful, and there is no stepper, so I am resigned to the bike. And I am not doing 800 calories of biking everyday. Yuk. So I drove my hubs to work at 0445, and made the 20 minute trek to my gym on base. The good news is, I have a KEY so I get to work out all by myself in the mornings since on holidays and weekends, the gym doesn't open till 0800. So I did my cardio, and now I am killing time before I get my son out of bed and go train my client. My son plays with hers whilst we train, so its a good deal.

Then gym session #2 at 1pm, which includes my weights, and one more cardio session tonight, which will be the bike.

129 lbs this AM, and that's the day AFTER high carb Sunday so I think that's pretty good! 2 training weeks left until peak week! I hope I can get to 126 by then, so that way I don't have to stress about dropping water too much. This is by far the most demanding prep I have had, but it has yielded the best results and I am super stoked!

[curvygirl]

Hey Riana!

Loving your journal so far!

Glad you are feeling better!

I second Tracy on that ab vein! Super cool! Who would think it...but we are so stoked when the veins start a poppin'! I know my students & faculty think I am a nut when I show them how vascular my arms get! lol!

Since you have been posting "square of truth" numbers (aka weight) I was curious to know how tall you are?

Sorry to hear about your car! Suffice to say car woes suck! Especially with all the costs associated with contest prep & competition day! Last week my truck tangled with a tanker & lost! At least I was not injured & my truck is drivable. Will be getting it inspected for repair later this week. The upside is that I should not have to pay a deductible because the tanker driver got ticketed and was at fault. Keeping finger crossed on that!

Anywho! Keep on killing it! With only 4 weeks to go, it looks like you've got this! I also second Big Sexy! It would be cool to see your training in action! :D

Much respect!
Elise

[sce0027]

Hey there!

You're looking great so far! The time is approaching! Will you be doing any more competitions this year?

[Riana Rohmann]

Hey Riana!

Loving your journal so far!

Glad you are feeling better!

I second Tracy on that ab vein! Super cool! Who would think it...but we are so stoked when the veins start a poppin'! I know my students & faculty think I am a nut when I show them how vascular my arms get! lol!

Since you have been posting "square of truth" numbers (aka weight) I was curious to know how tall you are?

Sorry to hear about your car! Suffice to say car woes suck! Especially with all the costs associated with contest prep & competition day! Last week my truck tangled with a tanker & lost! At least I was not injured & my truck is drivable. Will be getting it inspected for repair later this week. The upside is that I should not have to pay a deductible because the tanker driver got ticketed and was at fault. Keeping finger crossed on that!

Anywho! Keep on killing it! With only 4 weeks to go, it looks like you've got this! I also second Big Sexy! It would be cool to see your training in action! :D

Much respect!
Elise

Hey Elise! I am 5'6". SO I am stoked about my 129. Last time I was on stage (blue suit from above) I was 128 (maybe 127) so my goal this time is 123-124ish. I dont want to have to rely on that water weight loss at the end. I want my bodyfat to be low enough to matter, and then amaybe a couple pounds of water on top of that to really keep me lean. I look Okay in the blue suit, but my glute hams are NO WHERE near where they should be. I feel this time around, I am much closer! Thanks for following :)



Hey there!

You're looking great so far! The time is approaching! Will you be doing any more competitions this year?

I usually do 1 competition, then take like 3 months off, and do another, so 2 a year (this is my 4th competition coming up) but I would rather take a longer off-season to really work on improvements, and stay in season and do a few shows. If I am already dieted and maintaining without difficulty, might as well continue. So I will do Feb 9th, then March 16th in San Diego, and possibly even the Cals in April with my coach Meriza and friend Francine Sablan (both competing pro figure). If I win an overall at any of these shows, then I will shoot for a National show. I will probably do USAs, but if I can get the funding to do South Carolina, I will :) Here is too looking for a sponsor! :)

Thanks for the interest :)

[sce0027]

Good deal! You definitely have the determination and tenacity to achieve great things this year. Looking forward to tracking your progress this year!

[Riana Rohmann]

This morning after cardio and before food, I was 128.5, so still dropping. 1.5 training weeks left!

I work at a gym, so usually getting my workouts in is no problem, but we are doing massive construction for the next 2 weeks, so we need all our manpower monitoring exits, creating a new entrance, manually checking people in, etc. So working outon my shift is no longer an option. I can still do my early morning cardio, but I will do my mid-day cardio and weights right after I am off at 1pm, then i will finish in the evening with my coach and last cardio bout. Gotta stay motivated!

Goal is 126 lbs by Feb 2. that way I just have to drop a couple pounds of water, and not worry about the fat. Last time I started my water depletion in peak week, I weighed 132. (or 131), so I already have 3-4 lbs extra fat gone. i know I have gained muscle too since last time, becuase I took a 9 month off-season to lift. Yay!

[mcstrick]

Great progress Riana! I'm competing in July...possibly in Jun, but not sure if my work schedule will allow. As it gets closer I'll definitely attend a posing session with Meriza and Francine..will probably see you there at Worlds:)

[IslandGirl]

Excited for your big day! Keep the focus beautiful!

[Riana Rohmann]

Thanks for all the Inspiring words! Its ladies like you that completely motivate me :)
_________________________

I had a day of exhaustion yesterday. I had my frist leg day with Meriza since being sick on tuesday, and man it was a killer. Being this close to a show, low carb and dieted, let's just say my performance was less than par. I hate feeling weak, and I failed on a few reps and I got so frustrated I started crying (not like bawling, I have some dignity,:) but tears of frustration). Not to mention I had a shitty day on Tuesday. The Federal govt started garnishing my wages becuase I owe $700 on taxes. I need all my money to feed the family and pay for this show. I was so mad when I went to register, and my money wasnt in my acct. When I called the IRS, even they said "WHy are we garnishing you for $700??" I was like "YOU TELL ME??" Plus my poor car is cost up to $3000 now, from $2500. Its just one thing after another....So yesterday I pretty much collapsed. Only did AM cardio, trained my clients, then slept the rest of the day...

BUT today is a new day. I feel revitalized. I can handle all that life throws at me. My husband and I are returning the TV I got for us. He says my show is more important than a TV in our room that we barely use. We mostly just go in there to escape the roomates...Its all good though. We lived without one for 9 years, we can do it for a few more months. The IRS stopped garnishing if I promised to pay by May, and my sister in law lent us the extra for our car. Just got to keep a positive outlook.

still 128.5 today, but like I said, I didnt do anything yesteday. Feeling much better though! :)

[IslandGirl]

Sorry to hear all that is happening right now. Keep your chin up girl! Try to see the positive in all of this as hard as it is.:hmn:

[Riana Rohmann]

Thanks Tracy :) I just keep my head up and keep on truckin'. LOL
________________________
Had my assessment with Meriza today, and Pete (Ciconne) came in to examine too. We are currently discussing carb loading before the show. I guess even though I am depleated today, I still look pretty full, so they want to see me again tomorrow after my carb load today and see how I look then, that way they can decide how or if they will load me. I love that they think of everything! Like a dress rehearsal! Great coaches!

I will attach some progress pics here shortly. The first set is from Dec 17th, and last set is from today. I NEVER post these because I am usually too embarrased, but I am excited now! Even my butt is starting to come together, which it NEVER looks good!

Weight this AM: 126.5 :)

[Riana Rohmann]

These are from Dec 17th...I think I was like 135-137ish

141603141604

[Riana Rohmann]

These are from Jan 27th (126.5)

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[broadys]

Great work
excellent improvement in legs, I especially like your calf definition

[broadys]

So there is nothing more humbilizing than getting an accurate heart rate monitor and realizing how many calories you are NOT burning. I knew the cardio machines were off, but 40%!?! DANG. Now I have to really ramp up my cardio! No wonder I wasnt losing as quickly as I thought. Oh well, just under 5 weeks out! (4 if you dont count the last week) and I have about 8 more lbs to lose of fat. Then its just water play :).


Do you recommend a certain type of heart monitor I am thinking of getting the polar FT7.

[Riana Rohmann]

Do you recommend a certain type of heart monitor I am thinking of getting the polar FT7.

I am cheap...I have a Sportsline. $60 bucks and it does so much! Thanks as well for noticing the legs. I have always have a massively hard time losing the weight in my lower body, especially glute hams. I am now 2 lbs lighter than my last stage weight, and i have 2 weeks to go, so I am really excited! I know I still have work, but I have never looked like this before, so any improvement is awesome! :)

[luuly1191]

up cho ai c?n. Chúc m?i ngu?i vui v?. :)

[mrsflexgym]

I always love progress pics. You can see so much change. You have GREAT calves!! And your shoulders have really popped out! Good luck.

[IslandGirl]

omg Riana! Beautiful! Your body is so streamlined! Exactly what figure is! I can't wait for you to step on stage with this amazing body! Soooo excited for you!

[The Big Sexy]

Awesome work... I get to see Riana train at night sometimes... she puts in the WORK!!

[Riana Rohmann]

Awesome work... I get to see Riana train at night sometimes... she puts in the WORK!!

Haha, Thanks Lou! You know Meriza knows how to kill it :)


omg Riana! Beautiful! Your body is so streamlined! Exactly what figure is! I can't wait for you to step on stage with this amazing body! Soooo excited for you!

Thank you so much! I used to be really self-conscious becuase I am so wide, which makes my waist and my legs thicker, so I didn't think I had the right figure, but after all the trianing, its finally coming together. HEaring you say that totally makes my day!!


I always love progress pics. You can see so much change. You have GREAT calves!! And your shoulders have really popped out! Good luck.

Thank you! I have worked so hard on the shoulders. They have been my achilles heel. took 2.5 years, but I finally have some caps on them! As for calves? lol, I dont do anything except run, genetics? Or a gymnastics past maybe? Eh, whatever it is, I will take it!!
_____________________

So on Sunday I have my assessment with both Pete and Meriza, when I was carb depleted, and Monday I had an assessment after high carb sunday (which I LOOOOVE, NOM NOM sweet potatoes!!) Both Pete and Meriza like me better carbed up. I was 128 lbs vs. 126.5, but my skin was tighter across my booty and hams, so they are definitely going to carb me up before the show. Siince I have been dropping weight so fast, Pete is worried I might come in flat, so I have to monitor every day. if I drop below 125, I get more protein on a daily basis to preserve that muscle, and maybe a bit more carbs on another day. Originally my stage weight was supposed to be 123ish, but Pete and Meriza think I will look my best at about 125! :)

This is also the first prep I will not use Xpel. They don't like the diuretics because of the rebound they can cause, which is FINE WITH ME! :). I love that they have brought me further than ever. I might not even have to depleat much at all, but again, they examine me daily to make sure.

You know how most "advice" on websites and sources say that if you are not where you want to be 1 week before stage time, then you will not be ready? And that you shouldn't use water loss as a crutch? Well, I have never been there before, and now I know what they are talking about. It feels good to be pretty much stage ready right now. Its surreal actually.

K, now it just feels like I am bragging, but when you see your body change that much, its awesome. I (of course) want to win this show. I have never thought about a class win before, or even an overall, but that is the goal this time. I am no longer selling myself short. And if I don't win?? That is ok too! It is about the experience, and self-improvement and the journey, and this journey has been the best yet. You cannot control who you step on stage with, only yourself, and I am satisfied knowing I am bringing my best ever, and that is worth more than a trophy (ish, lets be real now :)). I have made some great friends, had wonderful experiences, and grew a lot. That makes it all worth it!

Ok this post was much longer than intended, I just like to ramble instead of actually doing my work at my desk. Hahaha. :)

[Riana Rohmann]

125.6 This am. Still feeling good!

So I had written this whole post (I kept it classy) about a competitor that I rival, her bad attitude, and how I really want to beat her, but I am not going to even go there anymore. I vented, deleted it, and now I am back to focusing on what really matters, MY training. I can't help what anyone else does, only myself. I can only bring MY best. If you want to know the story, you can email or PM me. http://www.siouxcountry.com/images/smilies/smile.gif

I get my new suit tomorrow! yay!

[Riana Rohmann]

Its funny how at the end of the week I look tiny and stringy, but then i get carbs and I look fan-freaking-tastic! Cant wait till sunday.

In other news, I went BLONDE again. I am naturally dirty blonde, but I switch between blonde and brown and funky. Now I am the blondest I have ever been, and the underside of my hair is a dark brown (think Nicole Wilkins Olympia hair, but longer). Excited!

[Riana Rohmann]

141819

My New Ghisela Designs suit. It fits beautifully. I usually have the butt that eats the suit, but I wore this one around the house for like 15 mins practicing and didnt even get a wedgie...no bikini bite needed!

[Riana Rohmann]

Oh, and she is going to add bling with each show, that way it always looks different but I dont have to buy a new suit!

[mcstrick]

Great progress pics Riana! I start my competition prep in March. I'll be at your show cheering for you. I have a friend competing in her first figure competition and will be there to support her as well.

[meaganhesham]

Love reading your journal here - very inspiring!!!!

[Riana Rohmann]

Great progress pics Riana! I start my competition prep in March. I'll be at your show cheering for you. I have a friend competing in her first figure competition and will be there to support her as well.

Woohoo! I will see you there :)


Love reading your journal here - very inspiring!!!!

Thank you! I love reading other people's too. Its cool to see how different preps are and how they work for people. I am a firm beleive that there is no "one way" or true formula that works for everyone. So I like to read what works for some people to further my own knowledge. Plus, all these ladies are super inspiring to me :)
______________________________


I really need to make time to catch up with everyones Journals! Ive been slacking, but super busy!

Today is my last day at work. Time to go home, do one more experiement with my curling iron, cook and separate my meals for the next 2 days, pack, still get my last workout in, shower and final hair wash, the de-hair everywhere else (ugh), straighten my hair so its ready to go for sat, posing practice and sleep! Early tomorrow Ive got nails, final meeting with coach, drive to collect the ladies, then off to LA!

Yesterday I experienced my first real official peak weak bitch moment. My last preps were not as bad for peak week because, lets face it, I used diuretics and cheated the whole time. No cheats for me this week! Its been hard, but worth it. I switched to fresh tilapia yesterday becuase the sodium is lower, and I went to cook it but was out of Pam. Well, i like to pan sear mine if I have time becaue I like the bottom to be crispy. I got no crispy bottom, becuase it totally stuck to my pan, broke apart and was a big, ugly, pain in my ass!! At this point I was 4 hrs without food (and I am used to going every 2.5 hours) and had a very long day. So I started beating my Tilapia vigorously with my spatula, effectively spraying the kitchen with it, screaming "THATS WHY I HATE THIS FUCKING BRAND AND WHO USED THE LAST PAM?!?!?!?"
I had to give myself a time out after that one....

All good today so far! Just ready to do this! Still holding steady at 124.5!

[mrsflexgym]

Oh, and she is going to add bling with each show, that way it always looks different but I dont have to buy a new suit!

Thats a great idea. Never thought of that before. You can start with what you can afford and each show add on to that suit. I wonder if others have thought of that. I will definitly keep that in mind and tell others that I compete with!!!

[mrsflexgym]

Good luck!! I get excited reading your post, cause I know what your going through the last week. And it gets me excited about my show. But then I remember I still have 15 weeks. LOL

[Riana Rohmann]

Good luck!! I get excited reading your post, cause I know what your going through the last week. And it gets me excited about my show. But then I remember I still have 15 weeks. LOL

OMG in 2.5 days I will be in a peanut butter coma!! :)

[Riana Rohmann]

I am so stoked that I won my class. I don't even care that it was a small show, I love the package i brought and I improved so much from my last show that I would have been happy even if I didn't win. My friend and teammate took home the overall, so we kept it in the family. I am still chasing that overall sword though. So my journey continues next month at the San Diego Championships March 16th. This will be a huge show, so I want to see if I can still take a class win!

All out team 619 Muscle girls did great. Victoria took class D and overall, and Michelle took class B, so it was a crazy overall judging http://www.siouxcountry.com/images/smilies/smile.gif Luckily, we are all friends!

As for now, UGH. I ate my weight in sugar and pastries. Went crazy for Sunday, and monday morning http://www.siouxcountry.com/images/smilies/smile.gif. Weight this am???? 132!! LOL. Normally I would be freaking out, since I stepped on stage at 122 (I was 121 the morning of the show, and my coach was like FEED HER NOW, we need to fill her out! haha. That was a nice treat), but I know its mostly water weight and bloating. Starting to chug the water again, clean up my food, and by tomorrow I will be (mostly) back on track. I technically have the week to relax, no cardio, etc, but I know me, and in that week I could seriously do some damage. I am going to change up my proteins a bit, add a bit more carbs to my meals, and maybe have sushi and starbucks in there once or twice. Starting Sunday, its back to 100% prep mode.

Its so hard to tell what the judges are looking for. Maybe I was too hard? Maybe I went flat for the night show? (a big possibility) who knows? I will talk to Meriza and see if we want to get me on stage a 1-2 lbs heavier, or keep doing my thing. Still working on cleaning up the glute/hams (especially my right butt, its saggier, lol) and maybe rounding out the musculature in my back and shoulders.

All in all, I am super happy and actually cant wait for the next one!!

Oh and I shot with Brett Seeley at World gym and I cant wait to see those pics! :)

[Sunnyday]

Awesome job, girl! Congrats on your win! :cheerleader:

[mrsflexgym]

Good job!!!!!! And yes winning your class is GREAT, but knowing that you looked better than ever before is AMAZING!!! And yes, its so hard with the judges. You could win overall at one show and 2 weeks later get 3rd place. Every judging panel has different views and ideas. I learned after my last show, simply ask the judges after the show what you could improve on. Even if you did win the overall. They all have great feedback!

[The Big Sexy]

AND>.... I want to see some of those Brett Seely Photoshoot shots here! LOL

[Riana Rohmann]

I will Lou :)
I looked at the judges score sheets for overall, and they were all over the place. I got some 1's, some 2's, some 3's and some 4's....They just dont know what to think of me! I will definitoly be emailing them and asking what they think I should work on. 142161

[Riana Rohmann]

Cool. Talked to the head judge and I know what I need to work on! Filling out the glute hams, and widening my middle delts and lats a bit to make my waist teenier. Can do! Also my posing was a bit robotic ( I was nervous!) and although the nervousness wont go away, if I KNOW that posing is key, I can definitely improve that before march :)

[mrsflexgym]

You look great!! I feel ya on the posing. My first show I was soooo nervous, I stumbled a little on my quarter turn, and my hams where shaking so bad on my back pose I couldnt stop them. But at the night show, I was more relaxed. I dont know how to help the nerves. My hubby's been doing it for 12 years and it says he doesnt even think about it anymore, he just goes out and poses. So maybe one day it will go away!

[Riana Rohmann]

Ok, so I definitly took liberties with this "week off" of dieting and cardio. I feel SO FLUFFY. I get assessed again on sunday, and I am so afraid Meriza is going to look at me and be like "WHAT THE HELL DID YOU DO!?!" But she has seen me twice over the week for workouts and said I looked fine. I told her how much PB I ate and shes like "Its ok, we got this, quit worrying" lol. I heart her.

Luckily I got my head in gear and the only days i binged on bad food was sunday and monday. The rest of the week was just different protein, liberties with snacks, and higher carbs, so its not like I was chowing down on pizza the whole week. (Confession, did have fro yo twice). But I know once I decrease the carbs and add the cardio, the extra water weight will fall off *crosses fingers*

Weight this AM....134 http://www.siouxcountry.com/images/smilies/smile.gif BUT I feel very comfortable here. Still lean, still see my ab veins, TOTALLY energized and happy with my diet. I am 10 lbs above stage weight, and I feel like I could easily maintain this weight for my off-season. After the first 2 days of bingeing, I no longer felt compelled to eat everything in sight (well, not really, I knew I only had a week, so I did a LITTLE more snacking than I normally would). So this excites me! I have an off-season plan ready, and transition from competition to off-season ready, and I think I can really do it. My worst nightmare is damaging my metabolism like I hear so many horror stories about, and since after my last show, I got to 152, I never want to be there again. But This prep I always stayed above 1500 cals and never did more than 90 mins cardio/day and that was only at the VERY end. Ok, I can do this http://www.siouxcountry.com/images/smilies/smile.gif

I also think filling back out my muscles this week is better, and I think I will look fuller on stage. I had a 14 week prep to get me down from 152, and thats a lot of dieting. Now I am 4 weeks out, 10 lbs to lose, but look much better now than a month ago when I was the same weight. The San Diego championships are a HUUUGE show, so I am hoping to maintain a top 5 finish. Here is to another prep http://www.siouxcountry.com/images/smilies/smile.gif and only 4 weeks!!!!

[Riana Rohmann]

142608142609

I got a cool new app for my phone! I was able to juxtapose my competition progress :)
June 2011, October 2011, June 2012, Feb 2013

[sce0027]

You look gorgeous on stage!!!! Love the purple suit! When is your next show?

[Riana Rohmann]

You look gorgeous on stage!!!! Love the purple suit! When is your next show?
4 weeks! March 16th :) I had a week off, and now its prep time again. Gained like 10 real lbs this week, but I know it will melt off with the clean diet and cardio again. Coach is going to try to get me 1-2 lbs heavier on stage this time because I went a bit flat. So Excited! this is a HUUUGE show, so I am still going for a class win, but I will be happy with top 3 :)

[sce0027]

4 weeks! March 16th :) I had a week off, and now its prep time again. Gained like 10 real lbs this week, but I know it will melt off with the clean diet and cardio again. Coach is going to try to get me 1-2 lbs heavier on stage this time because I went a bit flat. So Excited! this is a HUUUGE show, so I am still going for a class win, but I will be happy with top 3 :)

That's exciting!!! So ready to see what you bring to the stage! You got this!

[Riana Rohmann]

Alright, back on it 100%. 3.5 weeks out from the San Diego Championships

Weight gained in my no-cardio-eat-what-i-want week-off: 13 lbs.
Weight on Monday morning starting prep again: 135
Weight on Tuesday morning: 130.5

WTF?!?

Meriza wasnt kidding when she said it was all water. Of course I believed her, but its so hard when you just look at the scale. For my first prep I got up to 1.5 hours of cardio/day, and now I am only at 40 mins, 5 days a week. My diet is a bit more chill too, but still lower carb and NO SUGAR (or peanut butter...sob). On Monday, I literally could not go anywhere because I was peeing every 30 minutes. I walked the 5 min walk to the park with my son, then had my husband watch him so I could rush back home to pee! 5 lbs of water i peed on monday.

Weds AM weight now - 128.8. Dang! I was 122 for the Gold Coast, and she wants me about 1-2 lbs heavier this show, so I can be a bit fuller. I still need to work on filling out my glute/hams, but that wont happen in 3 weeks, so we are just going to do our best! The San Diego is a pretty big show, but I am still hoping to keep the class win!!

I thought that being off the diet for a week would make this week absolute torture, but its not at all! My head is 100% in the game. So while last week I couldn't stop muching and snacking, this week I am not even tempted. It feels so good. I guess when you want it bad enough you do what you need to do and enjoy it. I am really liking my preps. I still LOVE tilapia and asparagus, so that makes peak week easy. Ok, 3.5 weeks to go! I will keep you updated

[meaganhesham]

Just catching up here - BIG CONGRATS on your win and on your progress!!!! Looking HOT!!!!!

[Riana Rohmann]

Thank you! :)
_______________________
So today, whilst slicing my delicious sweet potatoes into my favorite sunday snack, sweet potatoe cinnamon chips, I underestimated how much potato was left and felt my hand contact the slicer...WELL, i know how sharp that sucker is, so I immediately thought the worst. Without looking, or feeling any pain, i stuck my pinkie (said effected finger) under the cold water faucet. it was then I looked at my pile of sliced potatoes and saw a nice 2 inch long slice of FINGER!!!

Tunnel vision, roaring ears, and i glanced at my hand under the faucet. OMG. It seriously looked like a baby zombie took a chomp out of the side of my pinkie, all the way to the bone. I calmly yelled for my hubs and roommate. Shouted out directions (YOU grab this, YOU get that, Put this here) and then proceeded to collapse on the floor in what may have been the closest to passing out I have ever become.

Long story short(er) Went to urgent care, they were a bit shocked (by the way, after the initial glance at finger and almost passing out, I never once looked at it again). The bleeding wouldnt stop, so I had to go to hospital. They had a nurse basically hold it over my head and apply pressure for about an hour and a half before they decided to apply this protein DNA substance that promotes blood clotting. I guess its uber expensive, so they were waiting to use it.

Now my pinkie (a much thinner pinkie) is all bandaged up, and the doc said it would take time, but it would fully heal and the skin would grow back. I might not get all feeling back in it, but small price to pay.

I get tomorrow off work though! And the slicer was so sharp, that I actually didnt feel any pain until the doctors submerged my hand in iodine. so ya. owie. http://www.siouxcountry.com/images/smilies/smile.gif that was MY day!

[Riana Rohmann]

SO what the ABSOLUTE WORST POSSIBLE THING EVER for a competitor a few weeks out from competition???

Breaking my phone and being without it for 4 days. (Overnight shipping my ASS). All my music, netflix, kindle app, everything that gets me through cardio is on that phone. Ok, so I may have exaggerated the severity of the problem, but you get my drift. http://forums.rxmuscle.com/images/smilies/1banghead.gif. I DONT do cardio, excpet during prep, because I hate it sooo much. I get so bored so easily. so ya, this weekend was rough. Combine that with my lame attempts at cardio last week with The Pinkie, and I felt like a total slacker. 2 weeks out??? Ya, thats bad!

But I got my new phone yesterday, and I feel SO much better today! Ready to kill it these next few weeks! I am excited for after the show for a few reasons. 1) FOOD, 2)coming up with a program with my coach that will ACTUALLY keep me lean and healthy year round (extra 10-12 lbs, which is good for my height). 3) Incentive to stay lean because I am being invited to be apart of Pete and Merizas new Sexy-Strong supplement line, and I need to be photoshoot ready pretty much alll the time (with a few weeks notice). I think this will be a good year!

Also got my boob-job consultation. The doc is expensive, but I am getting a deal because of refferals, but I need a lift as well (motherhood, cest la vie). So total is 9k, but that also includes sealing the lateral "pockets" so my boobs dont shift outward due to muscle training. I dont work chest anymore anyway, but better safe than sorry. He has experience working with lifters and bodybuilders, which is cool. The other problem is I cant get financing because of my bad credit. So my choices arae 1) save up 9k, YA RIGHT, when pigs fly. I REALLY need to get my business going then...but I guess its possible. 2) Have my father fianace me (most realistic, but scared to ask). 3) have someone else apply for the loan and me just pay it. I just have no clue who...

Has anyone else ever been in this boat? What did you do??

Anyway, Happy Tuesday. Hit it hard!! http://forums.rxmuscle.com/images/smilies/smile.gif

[Sunnyday]

Yay! You're back! I was hoping it wasn't cuz you got the flu a few weeks out....whew!
I hear you on the phone! My phone died about 5 weeks out from my first show and I nearly flipped out. AND our central AC died the same week in the middle of a heat wave. Once everything got fixed I was so relieved and mega-focused for that final push to the stage!

[Riana Rohmann]

Yay! You're back! I was hoping it wasn't cuz you got the flu a few weeks out....whew!
I hear you on the phone! My phone died about 5 weeks out from my first show and I nearly flipped out. AND our central AC died the same week in the middle of a heat wave. Once everything got fixed I was so relieved and mega-focused for that final push to the stage!

Im not going anywhere :) Just nothing exciting to report since nearly chopping off my pinkie :)

[Riana Rohmann]

hey guys!! I was sooo MIA for a while. Just focusing on competing. So I competed last weekend in San Diego. Pics are here!


Anyway, I think it was my best showing yet. Fuller than the Gold Coast 4 weeks before. I cant quite decide whether I like me fuller or leaner, but my coach loves this look. BUT NOT THE JUDGES! I didnt place. 6th out of 13.... I examined the other competitors and I cannto honestly see rhyme or reason in their judging. One girl who beat me was considerably larger, and one girl was quite skinny....so who knows? I maintain my original statement however and still say its about YOU and not your competition. I loved my package, I worked hard, and I love the way I showed up on stage. Thats all that matters. I dont need a trophy to tell me my worth.

Now to enjoy 2 months of off season, then to prep for USAS.

FOOD! I ate great on sat night, ate healthy on sunday because I had a photoshoot today, then when I got home, I gorged like no other. I will be watery and bloated tomorrow! But thats it, today was my binge. Now back to clean eating, with higher carbs and some cheats .

I have some exciting news!! But not ready to spill the beans yet...

I need to catch up on other journals. Hopefully tomorrow AM!

[Sunnyday]

Congrats on bringing your best package and you're right that doesn't make sense with 2 (or more) completely different looks in the top 5. Well I am with your coach...I love the look you brought! Please post up some pics from your shoot and enjoy the break before your prep for USAs starts! :flowers:

[nic902]

Congrats on your show! Enjoy a little rest and recovery before the next one :)

I love your attitude.....


I loved my package, I worked hard, and I love the way I showed up on stage. Thats all that matters. I dont need a trophy to tell me my worth.

[Riana Rohmann]

SO my week off from my show was disaterous (ok, it was wonderful, I am not going to lie, but disasterous in term of eating). Coach always give me one week off. My next show is USAs, so I am stoked. It is 18 weeks away, so not long enough for an official off-season, but long enough for a good break and refeed. I went to brunch with Meriza and the 619 Muscle ladies....

Competitors sure can eat! Brunch is always a bad idea. I think I had 5 plates of food, and two of them were straight up desert trays! It was heavenlly. Of course during my week off I splurged on PB, crackers, granold bars, cereal, and basically No veggies or protein. Ok, I ate healthy in the morning, but when I got home from work, all bets were off. Saturday I weighed 135, which shocked the hell out of me because I though for sure I was 140 at least. But saturday and sunday I was super bad and monday I woke up and I was a puffy pufferfish. Eyes were practically swollen shut I was so watery. I didnt step on the scale.

I got my "break between show prep" diet, and it is a ton of clean food and carbs. I am going to be so full! But I feel good to be back on a diet that doesnt feel like a diet. Plus I get cheat (like REAL cheat) meals on the weekends. I think I must have dropped at least 5 lbs of water on Monday, becuase today I feel back to normal. 135 lbs again. I want to hang out at 132-133ish in my official off-season.

I get re-evaluated on April 27th, and if I look good, we will push prep back two weeks, but if I need work, we will start my official USAs prep then. Being a Sexy-Strong sponsored athlete is amazing! Its even more incentive to stay in decent shape and not let myself go like I did last year. There is a photoshoot on April 30th, which is the pinnacle of my "off-season" so I better watch myself. I feel no need to cheat on my diet though. Its a ton of yummy food, carbs, fruits and veggies, and I get my cheats on the weekends. I am happy :)

I have a busy week ahead of me, but I am excited to focus back on lifting, and barely doing any cardio, so that is super cool!

Gotta run, but I got my judges critique from the last show, and why I placed 6th when I thought I looked great. I will post later, it as very very helpful feedback and I now know what I REALLY need to work on :)
Happy Tuesday!

[mcstrick]

Lookin good Riana! You're gonna kill it USAs.

[Riana Rohmann]

IM BAAAAACCKK! Took some time off journaling to...eat. :) Had a month and a half off after my last show. Muscles are full, ready to prep!

So I started pre-prep this week. This means that my coach basically gave me a clean eating diet and said "knock off the crap food Riana!" Which I did. I think I got up to 145 (which made me feel horrible, scared and embarrased, especially after watching Layne Nortons MD videos about post-contest binging, that is definitely me). But NO MORE!! Good news is after 3 days of clean eating I dropped like 5 lbs and am down to 140. Meriza has me staying higher in the carbs than last prep, and since I have already dropped those few lbs, I do not think I am a risk for MD. But rest assured after USAs I am planning on getting my boobs done, so no working out! I will be following Layne's Advice about reverse dieting to a T. I will go probably 6 months without a prep, so I really want to train my metabolism. I will be my own experiment!
Feeling great though. its amazing how much better I feel when I cut the sugar and shitty carbs. I also am adding 25 mins of HIIT training in the mornings, and continuing weight training 5 days/week. I much prefer HIIT to steady state. Right now I am doing treadmill and stair sprints. I am feeling way tighter! 12.5 weeks out from USAs, 15 lbs to lose. This should be a nice easy prep!

I shall continue more frequent updates now

Big Shout out to my BigSexy friend LOUIS URIDEL! Congrats on everything Lou, loving your videos series with Francine, Meriza, Richard and more! :)

[nic902]

Welcome back lady :byeb:
UGH!! The post comp binge is something I always struggle with...This season I plan on doing a structured reverse diet plan as well. I'm looking forward to following along your prep to the USA's!

[Riana Rohmann]

Thank you! :) Glad to be back!


Welcome back lady :byeb:
UGH!! The post comp binge is something I always struggle with...This season I plan on doing a structured reverse diet plan as well. I'm looking forward to following along your prep to the USA's!
__________________________________________________ ________

10 weeks out and I am feeling good. Weight is 138 and I had a high-carb day yesterday so my AM cardio was awesome. I do HITT on the stairs 3x/week in the morning. I basically do run/walk intervals (without actually running on the stairs of course. My klutzy ass would fall right off)

In other news, my dad basically told me he would finance me whatever I could not afford to get my breasts done in August, so I am stoked! I am still working my ass off to save the money, but it is nice to know he has my back. I don't like being in debt though, so I will save and much as I can.

Had a wonderful weekend. The roomates were gone so it was just me and my hubs and son. We got a ton done! I am totally going to be an informercial advocate here and preach for those Space Bags! I was able to clean out like 5 comforters, 15 jackets ( mine and my hubs) old Halloween costumes, cheer uniforms, school uniforms, gymnastics uniforms and t shirts that I dont want to get rid of, but are taking up way to much space. They now fit nicely under my bed!

We also have a problem in that an old leak in our kitches is bascially causing our sink and fridge to sink and soon it will break through the floor. So we have to tear out the floor, replace chunks, and get new cabinetry (because our cabinets are ancient and actually built into the house, so we cannot remove them without destroying them. They are all rotting away anyway.) So we priced out all of that this weekend.

Slowly but surely building up my clientelle at World Gym. I do all small group training, which helps keep it economical for clients, but I still make decent $. All in all, great weekend! Looking forward to this next week of prep. Carbs are lower, fats/protein is higher, and I get a 7th meal (because I was going to bed hungry, which is no bueno). Still no fat burners or supps besides general vitamins, BCAAs and Glutamine. Keep it as natural as possible!

Hope everyone had a lovely weekend! Cant wait for the Cals in 6 days!!

[Riana Rohmann]

Prep is going well, except the flu I got a few weeks ago kicked my ass! I am still all congested. I am not losing weight like I did last time, stalled at 137, but I think its because my body is fighting this sickness. I feel fine, just really congested and having throat issues.

Because of that I took 3 days off fully from working out. It is the longest break I have had from lifting (aside from being sick sick a few weeks ago). I think I needed it. i feel so refreshed and ready to kill it tomorrow!

I got to work at the Cal this weekend, and it is always so awesome seeing all the pros. They all looked really dialed in and phenomenal. It is making me so excited for USAs! My friend/teammate/colleague/Sexy-Strong sister Francine Sablan got 5th, so we are super proud of her!

On a sucky note, I have a hole in my tooth! I have never ever had any dental issues, but I went to the dentist for the first time years last year and found out I had 9 cavities. My teeth are SO close together the the dentist was surprised I never had spacers as a kid. My teeth are perfectly straight, but so jam packed that she said it was inevitable. Well, I couldn't afford to get any of them taken care of and now I am paying the price. I am betting I am going to need a root canal and I am so scared. Plus, I am pissed that i have to tap into my meager boob job fund....UGH. Will make an appt on Tuesday, and I am trying to not freak out....

Hope everyone has a great memorial day!
__________________

[Riana Rohmann]

So USAs was so fun, as usual! I did NOT compete, but I did work the Sexy-Strong Nutrition for Women booth, and we had a great time. I did diet until USAs, and maintained a 132 average. Then SUNDAY came and I ate everything in sight. Got back on track last week, only allowed myself a 32hour binge. I probably gained 10 lbs though. Now I think I am resting at about 138, a couple pounds over where I am comfortable, but thats to be expected.
Now comes the long road of reverse dieting and trying to decrease my carb sensitivity. Its all good though. I added one carb meal per day, and have a high carb day on Saturdays. I am slowly tapering the cardio (although after Friday I have to stop completley because of surgery) and slolwy tapering the fat burners. I am doing nothing drastic.
I have to really watch my diet during recovery becauase I am at that point where I will balloon up if I allow myself.
My goal now is to maintain this weight, and slowly increase the carbs. In a few months I hope to be completely back to normal and sustaining a higher carb diet. THEN I will shift focus to muscle building, I gotta build up my shoulders! Next year I am going balls to the walls for my pro card! This year has been great, next year wil lbe better! :)
I will post USAs pics shortly

[nic902]

Reverse dieting is so tough, harder than prepping IMO. I struggled with it and ended up eating more shit food and now I'm carrying more fat than I would like. You seem to have a really solid plan in place, which is key to success. I look forward to following your process, I'll be taking notes for myself :)

[Riana Rohmann]

Reverse dieting is so tough, harder than prepping IMO. I struggled with it and ended up eating more shit food and now I'm carrying more fat than I would like. You seem to have a really solid plan in place, which is key to success. I look forward to following your process, I'll be taking notes for myself :)

Ya, I am definitely struggling with it. Definitely not as on point as I should be and have had more cheats than normal. But I am being good at tapering my cardio and and fat burners, when before I just stopped everything cold turkey. I am also better this time through at eating healthier foods. So so far my rebound has not been as bad, but I have gained about 6 lbs since Vegas...Not weighing myself any more. Its just giving me a complex, lol.