Sheila Mettler - 2013 WPD Training Journal!

[sheilamettler]

I still haven't decided if I want to committ to doing any of the Jr. level Nationals shows. I am definetly going to try do as many of the National level shows that I can. I am going to compete at Team Universe, Master's Nationals and North America's FOR SURE. So here is what I have decided to do... I have changed over to my competition training plan and cardio 2x/day and my competition diet. However, if i miss a day of my training or can't do cardio 2x/day I am not going to beat myself up. I am going to allow for a few "cheat" meals if I feel I really need them as well. I have 13 weeks til Jr. USA's, if I am ready, than wonderful. I have 21 weeks til Team Univese and I know I will be 110% ready for that!
With that said, I am the leanest I have been off season in a LONG LONG time and I have put on more muscle and hopefully it stays as I start dieting down.
Starting at the 12 week out point from JR. USA's (next Sunday), I am going to start posting my diet and training schedule for the week!
I can't wait for this year! So excited to compete and to see all my friends backstage! xoxoxox she

:diva:i had to attach that emocon! too cute not to!

[IslandGirl]

Hi Sheila! Welcome to Rx!!! Great to have you here. I'll be at a few of those shows you mentioned so I hope we get to meet in person!

Best of luck to you this year! Kick bootay!

And yeah. Love the smiley. Gave it to Barry to add to the list.

[athleticvanessa]

Welcome to RxGirl! I'm excited to read about your training journey to the national shows! Have you already picked a qualifier? or Are you pre-qualified from last years national level shows?

[The Prodigy]

Welcome to RX Girl!!!!!!!! The Jr. shows are great if you have never stepped on a national level stage yet. I LOVED Jr. Usas!! Will you be doing your own prep?

[tammyp]

shelia! my girl! glad your here~!

[sheilamettler]

I am already pre-qualified from North Americas placing in 2012. So I am set for this years National level shows already (1 less worry, :cheerleader:).

[sheilamettler]

Today was a Day off from work! Yeah! I little extra time for me and a little extra time for training.

My training today looked like this:
AM Cardio - Stepper 50 mins at home
AM abs - 12 mins continual non-weight floor excercises
PM Legs - Extensions, Lunges, Hack Squat, 1 leg kneeing leg curl, 1 leg presses, Calves on Leg Press, Glute 1 leg Side Presses on Leg Press
Pm Cardio - 40 mins Eliptical (I would have loved to do the Stepmill but my Legs were not having it after my workout).

My diet is off after being sick all weekend. I couldn't eat anything from Thursday night til Saturday night and now my appetite is coming back slowly but it has been all i can do to get down my protein shakes (forget chicken and green veggies). I did lose 3 pounds being sick (not exactly the way you want to lose weight though :yep:). Hopefully tomorrow I am back to work and my normal schedule and hopefully I can get my back to my diet too!

[sheilamettler]

I am glad to be here too Tam! Miss you! Hopefully I will get to see you soon. xoxoxoxox

[sheilamettler]

thanks for the welcome Tracy!
yes I am going to do most of my own prep. Jeremy Freeman from Wellrounded (LOVE LOVE LOVE him and his wife Kim. They are great and awesome people. I highly recommend them) generally helps me tweak things as i go along but for the most part I do all the prep, diet, training, cardio, supps myself!

[The Prodigy]

I will be following along on your journey! Can't wait to see your progress!

[sheilamettler]

Hey Girls! Just wanted to update my training log and progress!

Yesterday Tuesday I trained Back by itself. I usually train Bi's or low/back glutes along with Back but I didn't get finished with work til late so I had limitted time.
My workouts change every week.
So Last nights Back Workout:
Front Cable PullDowns 5x6-8reps
Close grip/Reverse Grip (batwing handle) pulldowns 3-4 sets/8-10 reps
Cable Row Wide Grip - 4x8-10reps
TBAR row 3x10-12
Straight Arm Pulldowns 3x10-15
Pullups 3 sets max

I did 45 mins on the Stepper in the morning followed by about 10 minutes of Abs

My PM cardio was a new Challenge. I did the Jacobs Ladder 30 mins broken down by 6 sets of 5 minutes... the First 2 5 mins were horrific! after that i was in the groove!

Wednesday (today)

Am Cardio 50 minutes on the stepper followed by 10 minutes Abs

PM at gym:
Shoulders
Smith Machine Front presses
Seated DB side Laterals
Upright rows
OH cable rear flyes
DB front Raises
Side DB leaning (light)

PM Cardio - 50 mins ARC trainer!

[sheilamettler]

My Boo is coming tomorrow night! Can't wait! One of the great things is our workout/training schedules and Diets are pretty similar. He's a UFC fighter and he is getting ready for a fight (has a tentative fight date maybe May), so we are both doing cardio (or conditioning for him) 2x/day for 50 mins and training every night. When I need to train, if he is not lifting then he is do drills! LOVE IT! Love it!

[curvygirl]

Yay Yay! Another Physique lady to follow! Welcome Sheila!

Look forward to following your posts & hearing about your future experiences on the national stage. I have not yet done a national show so I live vicariously through the RX Divas!

Peace!

[sce0027]

Welcome to RX, Sheila! The girls here are so awesome and helpful here. I'll definitely be following along!

[foxieroxie007]

WPD rocks. Welcome, following along.

[Sunnyday]

Welcome, Sheila! Following along.

[sheilamettler]

Good Morning Beautiful Ladies! I can't wait to get the weekend started! 50 mins on the Stepper down, and 10 mins of abs and stretching done! Waiting for the Boy, then off to the gym to train some shoulders and tri's.

Its been a few days since i posted to I'm going to update my workout and progress... xoxox

Thursday morning i woke up and suprisingly dropped another pound (the GI virus I had this weekend is still playing some with my belly). no complaints but once again not really how i want to be dropping weight.

Thursday:
AM Cardio 45 minutes on the stepper at home, and then 10 minutes of Abs
PM Old School Legs-
Squats deep, deep, deep
Stiff Deads
Bar Bell lunges
Calves
PM Cardio - Eliptical 50 minutes after leg training

Friday-
Am Cardio on the stepper 45 minutes and 10 minutes abs
PM Bi's and Back
Bi's
Seated Preacher Barbell Curl
Standing Preacher DB curls
Seated DB Curls
Concentration Curls
Hammer Curls
Back -
Plate Loaded Hammer High Rows 1 Arm
Plate loaded Hammer Mid Rows Wide
Wide Grip Front Pulldowns
Straight Arm Pullovers
Low Back Extensions and Glute extensions
ABs-
Hanging Abs
Captains Chair leg raises
Plate loaded Crunch
Cable Crunch
Ball Crunch

[Muscgrows]

Welcome!
Look forward to following you on your journey to jr. USA's

[tlwatkins]

Yay Yay! Another Physique lady to follow! Welcome Sheila!

Look forward to following your posts & hearing about your future experiences on the national stage. I have not yet done a national show so I live vicariously through the RX Divas!

Peace!

I agree...can't ever be enough WP girls out here! Welcome and best of luck!

[The Prodigy]

Spotlight On NPC Womens Physique Competitor: Sheila Mettler


http://www.rxmuscle.com/rx-girl-articles/athlete-profiles/7575-spotlight-on-npc-womens-physique-competitor-sheila-mettler.html#.USwGwVcTzE4

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[Sunnyday]

Nice article!

[sheilamettler]

Happy Saturday morning! I am finally getting a chance to sit down and catch up on my Posts. I am sure so many of you ladies can relate to the challenges of balancing a demanding career, cardio, training, dieting and relationships! I am loving life today. It is beautiful and sunny out. I was able to wake up and do my cardio (while watching the News, i know i am such a nerd but i like to know whats going on in the world), make some protein bars (which i will attach the macros at the bottom of this), cook a few meals, get some housework done, chat with the Boo for a bit (communication is hard with distance then throw in both of you prepping, him for a fight and me for a competition and then it becomes close to impossible) and finally catch up on my posts!

My weight loss slowed to a snail pace! ugh! but my body is really changing so I guess i am not going to dwell on the number but instead the mirror. I usually wear dresses for work but yesterday i decided i was going to wear a suit. The jacket was so tight! but the pants almost fell of me! Something is obviously going right.:drool:

here are the bar recipes and macros i promised!



BANANA CHOC CHIP WALNUT
12 BARS









VANILLA PROTEIN POWDER
6 SCOOPS
720.0
18.0
18.0
0.0
0.0
132.0



PARILLO CAPTRI (MCT OIL)
1 TBSP
120.0
14.0
0.0
0.0
0.0
0.0



SPLENDA
1/4 CUP
0.0
0.0
0.0
0.0
0.0
0.0



BANANA GERBER
3.5 OZ
80.0
0.0
22.0
1.0
16.0
1.0



WHOLE EGG
1 LARGE EGG
70.0
4.5
1.0
0.0
0.0
6.0



WALNUTS
2 TBSP
80.0
7.0
3.0
1.5
0.5
3.0



SF CHOC CHIPS
2 TBSP









BAKING POWDER
1 TSP









BANANA EXTRACT
1/4 CUP









TOTAL

1070.00
43.50
44.00
2.50
16.50
142.00



PER BAR

90.00
3.60
3.70
0.20
1.40
12.00













CHOC CHOCCHIP WALNUT










CHOC PROTEIN POWDER
6 SCOOPS
720.0
18.0
18.0
0.0
0.0
132.0



PARILLO CAPTRI (MCT OIL)
1 TBSP
120.0
14.0
0.0
0.0
0.0
0.0



SPLENDA
1/4 CUP
0.0
0.0
0.0
0.0
0.0
0.0



WHOLE EGG
1 LARGE EGG
70.0
4.5
1.0
0.0
0.0
6.0



WALNUTS
2 TBSP
80.0
7.0
3.0
1.5
0.5
3.0



SF CHOC CHIPS
2 TBSP
0.0
0.0
0.0
0.0
0.0
0.0



BAKING POWDER
1 TSP
0.0
0.0
0.0
0.0
0.0
0.0



COCOA POWDER
1 TBSP
10.0
0.0
0.0
0.0
0.0
0.0



TOTAL

1000.00
43.50
22.00
1.50
0.50
141.00



PER BAR

83.00
3.60
1.80
0.10
0.04
12.00

[sheilamettler]

Thank you!

[PFEPerformance]

Not sure how I missed this - BUT - better late than never...LOL.....I'M IN!! GO WP GIRLS!!!!

[nic902]

X2! Nice to see more WP ladies!

Not sure how I missed this - BUT - better late than never...LOL.....I'M IN!! GO WP GIRLS!!!!