ScorpioGirl: Training and Diet Log

[ScorpioGirl]

I have decided to start posting this log to chronicle my training as I move to the next level of competing. So far I am at my heaviest weight and strongest I have ever been in training. My diet is kicking as I have went back to doing my own prep work along with my husband, FUTURE, training me.

Oatmeal, eggs, chicken, shrimp, Synthetek protein, True Protein blends, romaine will be the staple of my diet. I work best on keeping carbs very low. I like fat loading and seem to respond best. So doing things my way is something I am really looking forward to! I have been distracted by too many opinions that have shared their views but not views that have worked for my own body.

My training at this point is a 2/1 split. Basically I will do 3-4 exercises for each bodypart for 1-2 sets to failure. Nothing really fancy just good exercise selection. Some of my training will include drop sets, rest pause, high rep sets and super sets as needed.

 

[Amazon Doll]

Is this a bulk, it's pretty clean if it is, or are you preparing for something?

 

[Future]

We don't like the concept of BULK. Tami eats clean almost year round with a few exceptions from time to time. This is a program that is predicated on building muscle while keeping the food types of the diet the same year round with exception to her getting ready for a show. Then the calories are slightly lowered along with increased cardio but everything else really does not change.

The concept bulk almost implies getting fat. We avoid that. She stays very lean. The highest her offseason bf% will never get over 15% while she will compete at about 6-8% at a show.

Her next show is in about 10 weeks.

 

[ScorpioGirl]

Bisceps and triceps

Bwt: 138

1. Standing Straight Bar curls
35x12 warm up
50x4 warm up
70x4
65x7
65x7

2. Incline DB Curls
30x5
25x10
25x5

3. Spider DB Curls
15x16

4. Dips
-40x10 warm up
BWT+25x10
BWT+30x9
BWT+35x6

5. Pushdowns
80x6
72.5x8
72.5x8

6. Rev Grip Pushdowns
30x20

Cardio: Stationary Bike, 15 min

PWO: Synthetek protein, glutamine, creatine, BCAA's

 

[Future]

From Tami's training today:

http://www.youtube.com/watch?v=hG_tnoRj2Ng

 

[ScorpioGirl]

AM:
Cardio 60 minutes

 

[Amazon Doll]

Great video...........keep 'em coming!

how tall are you?

 

[ScorpioGirl]

Thanks! I am 5'2" or 5'3" depending on if you ask my husband or me. LOL

 

[ScorpioGirl]

Quads and calves

Wasn't really feeling it on this session. Everything was pretty heavy starting my high bar squats.

1. Squats (Dork squats as Future calls them)
100x10
115x6
155x3
185x1
235x1 Not sure what the deal was because it should have been 6-8 but I was feeling way off!!


2. Hacks
205x10
245x6

3. Leg Press (Life Fitness machine; close stance; 30 sec rest between sets)
150x 10 x 10

4. Leg Extensions
55x22

5. Seated Toe Raises
50x15x3

6. Calf Extensions on Leg Press (Life Fitness)
250x8
250x7
250x6

Cardio: 15 minutes

 

[IslandGirl]

Hi Tami! Nice journal so far! Great to see you on here again! I think this is where we met and it was pretty nice back then huh? lol!

Good luck in your contest coming up. If you have any questions, feel free to pm us.

Trace

 

[Future]

From Tam's leg day...

http://www.youtube.com/watch?v=jPcVUsK1RH0


Thanks IG! Yeah things are going well. Thanks for the support. Call us whenever!

 

[IslandGirl]

From Tam's leg day...

http://www.youtube.com/watch?v=jPcVUsK1RH0


Thanks IG! Yeah things are going well. Thanks for the support. Call us whenever!

That's great to hear Shawn. I think Cam's got your guys #. Take care.

 

[Future]

Tam, any time you want to update that journal you can.

 

[ironwill]

Can we see how your meal breakdown goes, much appreciation and inspiring as well...

 

[Sassy]

I agree with you on the "Bulking" cycle especially after you turn 40. It's too damn hard to get the extra pounds off. I've been struggling to get off the extra pounds I put on over Christmas. I was really hoping I could do it with out hard core dieting, but now I know that's what it's going to take.

Keep us posted on your training.

 

[ScorpioGirl]

Can we see how your meal breakdown goes, much appreciation and inspiring as well...

I choose from the following for my meals:

Protein:
chicken breast or tenderloin, eggs, protein shakes, protein bars, solid white albacore, cod

carbs:
whole grain bread (which will be cut out soon), potatoes (white and sweet), romaine salad, broccoli, green beans. For the most part, I keep my carbs pretty low on a day-to-day basis. Not usually over 80 grams.

fats:
ANPB (I'm a junkie), flax, EVOO

That's about it. I give myself high carb days and I will usually eat whatever I want on those days. They are few and far between. Cheat meals are over as of Tuesday. I'm 7 weeks out.