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  1. #1
    RX MEMBER misscocoj's Avatar
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    Default No Glutes No Glory

    Hi Ladies, I'm Columbia. I am training for my first bikini competition. I am so nervous. My first weigh-in was November 8, and I was 183, 26% body fat. Currently I am 177, 25% body-fat. I would like to step on stage at 15% body fat but we will see....smh.

    My week has been OK. I had my cheat days and I've stuck to my workouts as planned. Itís tough getting up at 5am to workout but Iím doing it. I also hate cardio, AND itís getting cold (my mornings this week have been around 40 degrees). I have a goal, so it is what it is. I havenít been sleeping that well, but I hope that this routine will help my body get back on track. I have been avoiding taking naps, no cardio in the PM hours, and I have been in bed by 10 or 11 most nights (I even missed Scandal last night smh). The only issue is QUALITY of sleep, I have been tossing and turning, and waking up in the middle of the night. My and the BF have the same problem, so we may get back on a
    ZMA and melatonin regimen. Iím also toying with the idea of using a fat burner as well, but I think itís a little early in the game to think about it. We will see how things go in the next month or so.

    Today is my last day of IIFYM. It has helped me get back in the lane of prep dieting, however, at 13 weeks out, and having 25% body fat, and because I want to step on the stage around 15% bf I need to get serious about fat burning. I will start carb-cycling as follows:
    Saturday: Low
    Sunday: Low
    Monday: Medium
    Tuesday: High
    Wednesday: Medium
    Thursday: Medium
    Friday: High

    Cardio:
    Here come the two-a-day sessions! Currently I have been only doing 1 session of cardio 4-5 times a week for about 15-20 minutes a session. I am increasing my sessions to twice a day for 20-30 minutes each time, I normally do bike or elliptical, but at least one of the sessions moving forward will be running now, in interval sprints.

    Weights:
    Currently I have been doing my 5-day split, between 15 and 25 reps 3-4 sets on each exercise. Moving forward I will be lifting heavier, less reps (between 10-15 reps for each exercise). I am focusing on building muscle, especially in my legs, while burning fat (with my cardio and carb cycling combo). I want to be as lean as possible for my first show!





  2. #2
    OLYMPIAN Pitbull9's Avatar
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    pics?

  3. #3
    RX MEMBER misscocoj's Avatar
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  4. #4
    OLYMPIAN Pitbull9's Avatar
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    Good luck to you!!!!

  5. #5
    RX MEMBER misscocoj's Avatar
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    Thanks!

  6. #6
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Quote Originally Posted by misscocoj View Post
    Today is my last day of IIFYM. It has helped me get back in the lane of prep dieting, however, at 13 weeks out, and having 25% body fat, and because I want to step on the stage around 15% bf I need to get serious about fat burning. I will start carb-cycling as follows:
    Best wishes for your first show, Columbia.

    You mentioned cheat days. Have you considered keto with one cheat meal per week?


  7. #7
    Moderator Hoss06's Avatar
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    Best of luck and success!
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  8. #8
    OLYMPIAN LisaRD23's Avatar
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    Hi there! Well 1st off congrats for making the decision to set on stage!

    I hear you on the sleep issues, I have the same problems year round. Taking melatonin about 1 hr before I get to bed really helps. I wake up at 4:30a to get to the gym so I know how hard getting that balance of sleep in can be.

    Question on the cardio....instead of doing 2-a day sessions, are you able to just add more time to your current cardio? It's still early in the game for you so adding in a 2nd cardio session right now may wipe you out. Don't add too much too soon.

    Good luck and welcome to RX!!

  9. #9
    Moderator Hoss06's Avatar
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    Quote Originally Posted by LisaRD23 View Post

    Question on the cardio....instead of doing 2-a day sessions, are you able to just add more time to your current cardio? It's still early in the game for you so adding in a 2nd cardio session right now may wipe you out. Don't add too much too soon.
    U beat me to it...at 13 weeks out what will you do when you stall out OP? Add even more cardio? I would do 20-25mins a few times as week and pick it up as u move along, depending how you respond to the diet...cardio should be icing on the cake...some can get away with zero cardio, while some have to do a couple 30-45 min sessions a day towards the final weeks of prep to keep things coming.
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
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  10. #10
    Super Moderator sassy69's Avatar
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    Some comments:

    Diet: I like carb cycling but I'd like to know what your definition of Low / Med / High is. You have 13 weeks and it takes a couple of weeks to get your body responding to a specific diet change. You list what looks like to me, a bunch of "high" days - Personally I like a High / Med / Low / Low / High / repeat. Are you keeping your total cals constant altering your macros (fats / carbs) or only dropping the carb cals, and not replacing w/ fats (also falls into calorie cycling). Also because you are on a tight scheduled and already doing high carb days, you are getting sufficient refeeds and I'd be very careful about the cheat meals if you want to make progress. Not knowing anything about your cal range I can't really say anything except the above.

    Training: You're only going to be able to make so much progress in trying to gain muscle mass while following a cutting diet, so lift big for a while, but in the last 4-6 weeks you'll probably be needing to switch back to lower weight / higher reps because you're more interested in burning fat than building muscle, and additionally your diet at that point will not be geared towards hypertrophy, so you can't train like you're trying to go for hypertrophy - that's just sending your body mixed signals that generally tend to lead more towards overtraining.

    RE: cardio - The biggest thing I've found w/ cardio is just the consistency. Leverage HIIT for sure.

    RE: Training - I'd be sure to include lots of lunges, step ups, squats, DLs to work on the legs.
    Last edited by sassy69; 12-13-2013 at 11:48 PM.
    "The only way you can hurt the body is not use it. Inactivity is the killer and, remember, it's never too late."
    ~Jack Lalanne



  11. #11
    RX MEMBER misscocoj's Avatar
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    Thanks y'all. I copied some of this from my blog so excuse the mistakes, I've been actually training for 18 weeks. I'm 13 weeks out today: At this point, there are no more cheat days :-), I want to hit my weight in time.

    Also, in terms of my carb cycling, I keep my protein consistent and I raise my fat to compensate. Please be easy on me guys, I'm new and I don't currently have a coach or anything. This is just something I have been doing on my own and I don't know all the answers, I just know what my body has been responding to, and some advice I've gotten.


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  12. #12
    RX MEMBER misscocoj's Avatar
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    In terms of cardio, I'll try just adding time for now and see how it goes. Thanks everybody!


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  13. #13
    Super Moderator sassy69's Avatar
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    Quote Originally Posted by misscocoj View Post
    Thanks y'all. I copied some of this from my blog so excuse the mistakes, I've been actually training for 18 weeks. I'm 13 weeks out today: At this point, there are no more cheat days :-), I want to hit my weight in time.

    Also, in terms of my carb cycling, I keep my protein consistent and I raise my fat to compensate. Please be easy on me guys, I'm new and I don't currently have a coach or anything. This is just something I have been doing on my own and I don't know all the answers, I just know what my body has been responding to, and some advice I've gotten.


    Sent from my iPhone using Tapatalk
    What are your total cals?
    "The only way you can hurt the body is not use it. Inactivity is the killer and, remember, it's never too late."
    ~Jack Lalanne



  14. #14
    Super Moderator sassy69's Avatar
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    Quote Originally Posted by misscocoj View Post
    In terms of cardio, I'll try just adding time for now and see how it goes. Thanks everybody!


    Sent from my iPhone using Tapatalk
    Instead of just perpetually adding cardio (as mentioned above - at some point you run out of "more" to give and start to negate the work you've been doing by doing "too much" cardio (i.e. it's catabolic). Instead of just "more", also add in variety - In the past, I've done HIIT in the morning and steadystate at night after training. Variations like that.
    "The only way you can hurt the body is not use it. Inactivity is the killer and, remember, it's never too late."
    ~Jack Lalanne



  15. #15
    RX MEMBER misscocoj's Avatar
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    Quote Originally Posted by sassy69 View Post
    What are your total cals?
    1800


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