November 2nd - Diary Updated, Research update on my Thesis, Shotgun Supplements

25th Oct - diary updated

Maria Dunlop provides post comp advice

Mat Jones and his comp pics are posted.

14/15 Sept - My diary update, Farah's Profile has been added and a new video clip to showcase a routine from You Tube (what a great body!)

1 Sept - Report on the Wellington BB'ing Seminar.

Diary updates will be added soon (Maria and myself) as well as Taranaki Profiles.

17 August - Pics from the Taranaki posing practice have been added. My diary is updated once or twice a week and Maria has continued to add her weekly journal as she enters her final weeks of countdown to the masterton champs.

2nd August - Details on the Free Bodybuilding event in Wellington - 31st August (view in the resoruces section)

Oh my goodness - already into July.

I have continued to add Maria's weekly column. She is now into her 12 week downdown - so it getting serious.

My own diary will be updated at least once per week as well. So feel free to read my blogs.

The research section has been updated so people know where my Thesis/PhD work is at.

I found a interesting video from a Japanese FBB competitor - which I have linked to my home page (the 'get motivated") part.

1st - 7th June: My diary and Maria Dunlop's have been updated. Maria is 17 weeks out from her comp.

May 1- 10th

My diary has been updated.

Maria Dunlop's progress on her comp prep has been added - weeks, 22, 21 as her countdown towards the Masterton champs continues..

10th - end of month

my diary has been updated at least weekly.

Maria's weekly updates have continued. Weeks, 20 and now 19 are on-line. Follow her progress.

20 to end of month

My diary has continued to be updated

Maria's installments (week 23 and week 22 ) have been added.

April 12 to 19th

My diary has been udpated

Maria's next installment (week 24) is there.

Pics from the NZFBB Wellington comp have been added.

April 5th - 11th

My diary has been updated.

New research added - another personality test concenring BB'ers!

Maria Dunlop's update has been added - 25 weeks out from her comp.

coming this weekend - pics from the Wellington event

April 1-5th

Maria Dunlop's week column added.

My diary has been updated.

An update on my Research has been added.

1 March - My diary has been updated and will continue to be so during the month. Stay posted for my photos from the Elite event. Yep - I will be heading to Auckland with my trusty camera.

Maria Dunlop has started a regular column detailing her progress (training) for her comp in Sept in Masterton and also raising money for Arthritis.

An update on my Thesis has been posted (in the research section). This month I will also be presenting at a sport conference at Massey University.

17 - 21 March - Photso from the Elite, Pro and Amateur Show have been added. Maria Dunlops profile updated with week 28 of her countdown and my diary has been updated.

 25th March - Maria's latest update - 27 weeks to go

4 Feb - diary updated

8th Feb - diary updated

20th Jan - diary updated - yes I have been a bit slack in Jan but will blame Xmas/New Year and work/Study stresses ......

Dec 14th - Sandy Lee Jose on Coping when not not placing (see BB Resources section);

Rachel Mclish (Blast from the Past) - Home page;

My Research Update (Research Page).

My own diary will be updated hopefully today as well!

Dec 7th - Diary - updated (as it is regularly)

Dec  1 - Profiles - Maria Dunlop Update and Sandy Lee Jose Bingeing advice added. Steroid Research Added.

27th - diary updated

20th Nov - Diary updated. Sandy Lee Jose talks about Bingeing (added), Steroid research added.

Photos from the Taranaki Comp posted.

Diary Updated - 2th, 5th Nov.

2nd October: My diary is updated regularly and there are inspirational updates as we count down to the Taranaki's. There is Evelyn Walsh - the continuation of her journey, and Maria Foley - her story. No pics of the recent comps in Wtn or the CNI's - alas work prevailed this time ! But I will be attending the NZFBB Nationals.

14th October - The Taranaki section (BB Resources section) has been updated with posing practice photos, and my diary has been regulalry updated.

I will be attending the NZFBB Nationals and Photos from the event will be posted.

23rd October - photos from the NZFBB Nats and also my diary

26th October - Post-National Update from Evelyn Walsh. My diary continues to be updated.

12th Sept - diary updated

6th Sept - diary updated

3rd September: Shaun Lester Profile

NZ BB'er and Age Research  - added

12th August - diary updated, Taranaki BB'ers posing (on the Taranaki page) and Dayana Cadeau'strianing video. 

7th August - Photos from the NABBA Show were added

27th July - updated diary, profiles, research section on muscle dysmorphia - did heaps !

12th July - updated diary

9th July - updated diary

19th June - My diary has been updated; Vicky Tucker's profile has been added; NZ BB'er demographics; Motivations for steroid use - the UK Study; A new Poll.

18th May - diary updates from me, Addicted to BB'ing has been added to the Research Snippets section under BB'ing Resources; and Willy Walker is the newly added profile.

5th May -Diary updated and Michelle Middleton's profile has been added. There is a new poll and research snippets on BB'ing eating disorders.

18th April - my diary has been updated

Easter Friday (6th April) - My diary has been updated

13th April - Another diary update

My training diary has been updated

I have added the bodybuilder poem (see the BB resources section)

Sandy's profile has been updated with her comp successes - check out her story in the BB Resources section.

This web site is part of my on-going interest in bodybuilding, especially the New Zealand bodybuilding scene. I am not a personal trainer and nor is this a commercial site trying to sell you anything.

I am an academic, bodybuilder and PhD student. This is my personal web site, which I fund and maintain myself - including my updates, photos etc etc. I am no IT geek that's for sure, so bare with me some days, if the layout isn't quite perfect or the photos are a bit blurry.

This site  was designed by my friend Antony and his awesome team at MP - a multi-media company based here in New Plymouth. You can click here to find out more about some of their work.

Training has been going quite well lately. I haven’t jumped on the scales recently (and when I do they seem to be all over the place – maybe due to water retention or creatine) but my muscles are looking solid and full. Okay – I am not a super muscly gal but for my body type I think I am making some progress. I think my lats are getting wider. My priority areas are my upper body – that V-taper – building my lats, chest, upper back and delts. 

I have just changed my routine again. Last week I was really sore, but this week I am settling into it. I have changed my split as follows: 
Monday – chest/tri’s 
Tues – legs 
Wed – Back/bi’s 
Friday – shoulders/abs  

Chest features a lot more incline work this time. 
For legs – a greater variety of squats – narrow stance on the smith machine plus wide stance/sumo stance at the squat rack. 
Back – I am doing heaps of pull downs – wide grip, narrow grip and also that V-close grip type. Chins – these are soooo hard to do but I just persevere each time. I do 4 sets of 10 (but only the first few are done properly to the top, the rest are just attempts to get as high as I can). I can only get better and stronger in time, so for now I just keep working at it !

Today I did shoulders – lots of shoulder presses and Arnolds , plus side raises, front raises and rear delt work, plus heaps of crunches and stuff in between. 

My diet is kept clean although I have increased my protein – adding some extra eggs whites with my tuna at lunch time. This has been good and I think my muscle recovery is better. 

For supplements – other than protein powder and a multi, I have been taking BSN No-Xplode before workouts (and now also in the morning on non-workout days), plus BSN Cell Mass after workout (1/2 hour before my protein drink). 

I read this recently about gyms and grunting (see below) which made me smile. But it raises the question - is excessive grunting acceptable? What is excessive grunting? And are such people merely drama queens in the gym?  

In my gym there is at least one guy who is really really loud (all the time!). I can hear him from a distance as I walk towards the gym. Some days I find it quite motivational but other days I think "Put a lid on it mate!". As for me, I think I am pretty quiet although I let out a few grunts (not too loud) at the end of my set as I squeeze out those last few reps in a state of private agony. 

Anyway, enjoy the article and your views are welcome on my web site poll !

                              Man Escorted From Planet Fitness Gym For Grunting

 (CBS) WAPPINGERS FALLS, N.Y. You can lift, strain, crunch and sweat all you want at the Planet Fitness in the Dutchess County village. But whatever you do, do not grunt. Yep, "no grunting." It says so, in black and white, on a sign posted at the gym. One former member learned the new rule the hard way. "This is really absurd, especially the part about the grunting," said Al Argibay, a corrections officer who learned first-hand "no grunting" means exactly that.

Argibay, a former competitive bodybuilder, joined the gym in September because it was affordable and convenient. Planet Fitness is also somewhat picky, with a long list of dos-and-don'ts posted right inside the door. "No grunting or screaming" is listed, along with "no bandanas or do-rags." "We're creating an atmosphere that's not intimidating," said Carol Palazzolo, the gym manager, who yanked Argibay's membership on Monday.

Argibay said he was at a multi-press station, getting ready to squat about 500 pounds when the forbidden sin happened. "I let out a grunt, squatted down, back up, grunt again. That's it," explained Argibay. "Basically, grunt, grunt, basic breathing in heavy, and breathing out."

Grunting is commonplace at most gyms, but not Planet Fitness, which discourages so-called "musclehead behavior." There's even a flashing light and siren on the wall, labeled a "lunk alarm," which sounds if someone grunts or drops weights on the floor. 

Palazzolo admits she called the cops on Argibay. 

The Wappingers Falls police report said officers were asked to "escort a member out of the club for grunting while working out...which is not conforming with the rules of the establishment." 

But Palazzolo said that's only part of the story. "He did grunt, and when I told him he wasn't allowed to grunt, he got irate at me, he swore, and he yelled at me," Palazzolo said. "I asked him not to [grunt), he got irate and nasty, and I can't have him in my facility if he's gonna do those kind of things." 

Argibay denied he yelled, cursed, or acted inappropriately. He demanded an apology from the gym and its manager. "It's an attack on my character, and it's very embarrasing, and an insult," Argibay said. "At the end of the day, after serving your community as a corrections officer, the last thing I want is to be escorted out of the gym by the local authorities."

Palazzolo is standing her ground. "I'm not out to hurt anybody," she said. "If he feels I hurt his feelings, I apologize for that, but I do not apologize for the way I handled the situation and I am not apologizing for our etiquette at Planet Fitness." It's not personal, she said, it's policy. Grunters should go elsewhere.


Click here to view the video which accompanies this story.
http://wcbstv.com/topstories/local_story_305235233.html

Is it acceptable to grunt in the gym? – Vote on the poll on this web site.

 After the NZFBB Nationals, don’t pig out – come to the Taranaki’s, do one last comp while you are looking hot and qualify for next years Nats !!! 

I am a local Taranaki gal so I wish to extend a warm welcome to Bodybuilders coming to New Plymouth this weekend. 

Comp Details for the Taranaki NZFBB Regional show are as follows: 
Date: Saturday 4^th November 
Venue: TSB Showplace in New Plymouth 

For further official details, e.g. times, weigh-in etc check with the NZFBB site www.nzfbb.org.nz

I know you guys will collect all the official info about “what takes place where”, but here is some other stuff in case it is helpful. 

Where on earth is New Plymouth ? And how long will it take to get there? 
It takes around 5 1/2 hours driving from Auckland, and a bit less from Wellington . 3 hours from Palmerston North. Build in an extra 30-45 minutes for a few leg stretches, pee stops and time to pull out those tupperware containers along the way. 

A New Plymouth CBD Map can be downloaded from here: 
http://www.newplymouthnz.com/maps/cbd.htm

Venue – Where’s the TSB Showplace? 

The TSB Showplace is on the main street of New Plymouth – Devon St. In your depleted state, look for a building like this …. 
 


What’s the Closest Accommodation to the Venue? Do they have kitchens? 

Closest are:

The Bella Visa 
http://www.bellavistamotels.co.nz/index2.htm

The Waterfront 
http://www.waterfront.co.nz/

Both have kitchens and are just around the corner from the venue, so you could walk to the event.

If you don’t want to stay there, here’s a link for other motels and hotels in New Plymouth. 
http://www.holidayguide.co.nz/NewPlymouth/NewPlymouthAccommodation.aspx

Where to Park? 

Best places to park so you don’t have to walk far, or get a ticket are as follows:  

1. Opposite the venue, there is this car park (see below)

This year I have been trying some of the new creatine/NO’s mixes. Things have really progressed with these products and to be honest it took me a while to figure out how you use them. They are also pretty expensive. For those of us who don’t have money to burn, they are priced somewhere between $100 - $150 per container (and you get around 40 serves per container). For those that haven’t tried them, they are sugar free powder-like mixes, and you put a scoop in a glass of water, give it a mix and drink up. 
  

 I first tried BSN’s No-Xplode which you take pre-workout and really liked it. It gives you a real buzz energy-wise. It tastes nice and is sort of fizzy. 

When I went to re-order (after I had finished my container) the Dynmatize product called X-Pand, which is very similar, was on special, so thought I would give that a go instead. Personally, however, I didn’t like it as much as the BSN product. It didn’t mix as well, taste as nice and the buzz wasn’t as good. It would also sometimes give me a slight stomach ache. But the good thing about Dymatize however, is that it can be used as a pre and post workout mix, whereas BSN promotes No-Xplode for its pre-workout supplement and CellMass as its post recovery drink.   

Anyway, after I finished all my Dymatize, I went to reorder No-Xplode but found it out of stock, so thought I would try CellMass – BSN’s post workout creatine mix. It seems quite good but to be honest I miss the buzz of No-Xplode. So have splashed out and bought a new container of No-Xplode – so have both. I buy on-line and it has just been delivered to my door – AWESOME ! 

The NABBA Nats were fortuitously in Palmy this year which meant for a Massey distance student such as myself, it was great to combine a visit to the Uni with checking out some of NZ BB’ings finest.  It was a long event – 100 or so competitors and the quality was good. I continue to be amazed at the popularity of the Athletic men’s event – a big line up. 

Male Physique contenders......my photography ain't the hottest but I think that is Phily Nuku (centre) who took out NZ Overall Open Champ - Physique Men.

Since returning from my travels, not only have I been catching up with writing, study, work etc but have also been zapped by a horrendous cold – one of those chest, nose coughing thingies that never, never goes away. It is the worst one I have had for years. But finally today I feel as though I am winning. 

Although traveling was a good change for my routine (it kicks us out of those ruts and provides a change of scene) it has been good to get back to a routine again. I have worked out  a new training routine with the following split:

Monday: Chest/Shoulders 
Tuesday: Legs/calfs 
Wed (or Thurs): Back 
Friday: Biceps/Triceps and abs

NB: Abs are also done Monday & Tuesday (or Wed) after my cardio.  

Cardio: I tend to do cardio every day in some form prior to breakfast, but the intensity changes. 3 days per week I walk for an hour on my treadmill and that keeps my body fat levels down. The other days are mostly an easy walk or whatever I feel like. This morning for example, I went for a 30 min light jog.

Diet: This stays pretty clean and pretty much reflects the following: 

Meal 1: 6 egg whites microwaved/1/2 cup oats made into porridge plus a large scoop of protein powder. Sometimes I may have a small piece of fruit as well. 

Meal 2: ½ cup of oats again plus another scoop of protein powder – then I head off to the gym.

Meal 3: Post gym: 2 scoops protein powder in some form (e.g protein drink or microwaved with a bit of water to become a protein muffin of sorts – which is my latest discovery !). Sometimes I have a piece of fruit. 

Meal 4: lean protein (150-200 grams), kumera (100grams), heaps and heaps of veges plus a tbsp of flaxseed oil, plus nuts/seeds etc sprinkled on my salad. 2 rice cakes (I would love to say that I eat the plain version, but I don’t – I love cheese flavoured one’s).

Meal 5: Either Fruit in the form of berries or some nuts.

Meal 6: Lean protein, pumpkin, veges plus tbsp of flaxseed oil. A handful of nuts (I eat about 1/4 - 1/2 cup of nuts a day)

Meal 7: A couple of my famous protein muffins

Of course I do go out for a full scale breakfast with all the trimmings every month or 6 weeks !

My weight is sitting on about 57.2kg and below are a few photos of me working out at my local gym.  People have asked me whether I am going to compete again but to be honest, I don’t feel it is a priority for me right now. I think if you are going to compete, you have to really really want to. But I am enjoying working on my body and right now my main goal is to build a better V-taper.

I drove back up to  Auckland to attend PIBBA (2nd Sept), which was a terrific event. It was the 10^th Anniversary of PIBBA and the bodybuilding show was a celebratory show indeed with corporate tables and dignitaries in attendance. There were 54 competitors in total of which 20-25 were new registrations. So great to see so many novice competitors. Gender-wise, there were certainly  more guys than gals, and there were quite a number of teenage boys giving BB’ing a shot.

 Here are some photos from the event.

 Minda Galvin (below) pumping up backstage before winning Senior Figure O/35.



Toni Van De Westerlo (below) practising a few last minute poses before heading on stage and taking out the Novice winner Figure Tall.




Kat Miller (below) doing a few last minute touch ups ....



She looked great...and went on to win Novice Figure short




A backstage million dollar smile from Fiona Ryan (below) ...who then went on to place 3rd in Body Fitness Tall.



Darren Brown won the men O90kg and overall PIBBA men's title.



Willy Matautia looked awesome. He won the Novice men O/90kg and should have been awarded "the most freaky guns" award for the night !

 

There weren't as many females in the comp - but they were a quality lineup....

  
Maureen O'Connell won the Figure overall. My photos of her are pretty distant and blurry - and certainly wouldn't do her justice, so I haven't put them up on the site. She looked great and her routine rocked.

On-route to Wellington I stopped in Palmerston North to check out the NABBA Pro-Am and Manawatu Regional Show. Although a relatively small comp it was good to watch, especially as I have been an FBB competitor, so seeing with differing body shapes (NABBA Figure gals are larger and harder than the FBB plus they have the Athletic guys which is a category the NZFBB doesn’t have), plus their key competitors and also their slightly different style of compulsory posing is useful. Novice competitor Sam Chen’s onstage marriage proposal from her boyfriend however stole the night as well as her awesome routine. Go Sam ! 

Pro-Am Figure (Above & below)

 

Physique Men (below)



...double bicep ...strike .....



Pro-Am Athletic Guys (below)...nice backs



and fronts !

 Below: Sam Chen (blue bikini) didn't win her class....but she stole the hearts of the crowd. She won best poser and received a marriage proposal on the night !



In Wellington I interviewed 8 bodybuilders for my study. All were really interesting people who gave their valuable time to share some fascinating tales, experiences and views about bodybuilding and life in general. I worked-out at Les Mills in Taranaki St – great gym ... except for the staff member on my final morning (Saturday), who opened the gym, then stepped outside for a moment only to find she (and all of us waiting to get inside) were locked out, until she could track down another staff member with a spare key who could drive to the gym and let us all in (guess she won’t do that again!).

This weekend I am heading up to Auckland for PIBBA and final BB’er interviews – that should end my travels for a while – Phew ! 

During this time I have managed to eat clean and keep active although my workouts have been pretty changeable. That is probably good for my body – nothing like confusion to trigger some muscle growth ! 

I am back from Auckland and meeting with BB’ers in the big city (well I am a provincial gal!). Armed with maps, it is about a 5 ½ hour drive from my New Plymouth base and other than a wee misjudgment on a major round-about (nearly totaled my car) I  was almost an Aucklander by the time I left a week later …ha ha

While there I met with a range of BB’ers – some get-togethers were more planned than others, but I was just so wrapt that people have been prepared to give me some of their valuable time, especially as many of them are in hard training for comps at present. I met BB’ers in their homes, gym lobbies, on treadmills and some even braved my cheap and cheery motel room. Whatever seemed easiest, practicable and most comfortable.

While I was in Auckland I worked-out at the Environment Gym in Penrose – it is sooooo awesome and friendly and just the supportive place for BB’ers. My thanks to Tony & Lynnie for having me. I found it really inspirational with all their photos of competitive BB’ers and their gym members on their walls.

 The Environment Gym - a place which celebrates the successes of their people (check out the photos!) and offers awesome guidance to help them progress and achieve their goals.

I also visited Genetics Gym in Manukau (there are some seriously impressive physiques and talented athletes there) and while I was there Samoan TV and media were there to meet some of the BB’ers. I helped out a bit with their equipment and Buck and the team at Genetics made me feel very welcome. I was privileged to be shown around the facility.

 The team at Genetics posing for the media.

This weekend I am off to the Pro-Am and NABBA Regional Show in Palmerston North, the continuing on to Wellington for a week to meet more BB'ers down there. Good luck to all competitors and thanks to the BB'er who have given me some of their precious time.

I met with 11 bodybuilders  in Hawkes Bay and Palmerston North. The interviews lasted about 1.25 hours and they were really fascinating. I really enjoyed hearing about how people got involved in BB’ing comps and what they have to say about it. Currently I am back in New Plymouth for a quick break before heading north to Auckland in a couple of weeks. 

Hawkes Bay was awesome. There is heaps of enthusiasm with the upcoming NABBA regional show on 5^th August. I met people hard in training for this event. While in the Bay I also had a few casual workouts at the local gyms – The Sparta in Napier and Physique 2000 in Hastings . Naturally everyone’s assessment of gyms is different but here is mine for what it is worth:

Sparta – a nice, clean gym – bright and funky, modern weights and equipment and the gals changing rooms felt fresh and clean. But a bit small and cramped for my taste – not much room between the weights and as it seems quite popular it gets a bit squishy with all the bodies at peak times. On the positive side however, for a casual workout, it is motivating and good for a nose to check out the different sorts of people which workout there– there seemed quite a range including at least one super muscley dude I saw walking around. $13 bucks was the price for a casual workout.

Physique 2000 – I can’t comment on the range of weights at this gym as I went there for a cardio session. It wasn’t as pretty as the Sparta – and the gals changing rooms weren’t as flashy – but the gym had plenty of  room, which I love. It probably had all the basics and I also really liked the atmosphere. In fact when I asked what time they opened in the morning, I was told that although they open at 6am, someone was there at 5.30am if I needed to get in any earlier. Wow - things like that make all the difference. They also had a couple of bulletin boards with clippings and lists of their bodybuilder champs and articles of interest – I like that – a gym which celebrates its people. $10 for the casual workout.

In Palmy, I workout at the Massey Uni gym – a busy place but quite motivational. I caught up with Catherine Straman while there – PT, a BB’er Competitor and coordinator of the Massey bodybuilding club. I like to do a 6am workout but shit – do I always look this bad first thing? ! Get me some eye cream quick.   

For the next few weeks I will be traveling and talking to bodybuilders (or former ones !) around the country for my research. I am really looking forward to it. 

In the meantime, I have hit the gym for a couple of last workouts. Today was chest and shoulders: 
Clean and Press 
Bench Press 
Cable side lifts plus rear delts (for shoulders) superset with 
Incline Press (light  - for chest) 
Pec dec superset with 
DB Side lifts and front lifts 

Tomorrow will be legs and I may get in an early workout (arms or back) before heaidng for Hawkes Bay. 
Web site updates – a new poll has been added. The previous one asked about your fav BB Mag – and the winner was Muscle & Fitness.

My weight is on its way back up and I am feeling pretty good. I don’t look or feel any fatter and my muscles are looking fuller. My delts are coming through so I know I have added mass to that area.

The only other change I am going to make is to change my training split. I have traditionally done legs on Mondays (do the worst first !) but I don’t think my shoulders are getting enough rest. They are currently worked with my legs (I keep a set of DB’s by the squatting rack and do front and side lats in between legs).  However when I do chest and back on Tuesday, my shoulders are often still sore and I am finding benching quite hard. 

So I plan to move things around next week, and it will be as follows: 
Monday: Chest & Shoulders 
Tuesday Legs & Calfs 
Wed: Tri’s & Bi’s (and maybe a light back workout) 
Thursday – rest 
Friday: Back & Abs 
Sat/Sun: Rest

This way my arms and shoulders are getting greater rest.

Sunday was a gorgeous day but very cold. Mount Taranaki is covered in snow – I grabbed a few photos while out on our Sunday pre-breakie walk (can you tell I am freezing in the photo?!). 

I also experimented with some new recipes which is unusual for me as I normally keep to the plain stuff. 

 

I tried stuffing a large mushroom with tuna topped with cottage cheese and bake it in the oven – although grilled the last few moments. Not that successful (can you tell !) – but it tasted okay’ish. 

I haven’t jumped on the scales for a few weeks, but this week I did and found I had dropped a couple of kg’s. There was once a time when I would celebrate this, but now I am just wanting to hold steady with my weight and even build a bit of mass.

I have decided to add in an extra meal before I go to the gym – and this is working well (a bit more energy in the tank !) plus have added some nuts into my diet. Yum – hey I am not complaining !

 So the changes look like this:

(morning cardio)

Meal 1: 
¼  cup oats – made into porridge + scoop protein powder 
Fruit 
6 egg whites

Meal 2: (new added meal) 
½ cup oats made into porridge + scoop protein powder 

Gym  - (4 days per week)

Meal 3: (after gym) 
¼ cup oats 
2 scoops protein powder + L-Glut

Meal 4: 
Protein (usually tuna) 
Veges + tbsp flaxseed oil 
Kumera 
2 rice cakes

Meal 5: 
Piece of Fruit 

 Meal 6: 
Protein – usually 200 g chicken 
Steamed veges + tbsp flaxseed oil 

Meal 7: 
Protein drink 
Handful of nuts (added) 
Supplements e.g. L-Glut etc. 

 My weight has already moved back up .5 kg, so will see how it all goes. 

Winter is here !

Sh** it is cold. Mount Taranaki is covered in snow. I really, really am such a wimp. Currently I wear layers during my work-out, topped by my wooley jersey. In fact, if it wasn’t so hard to squat with an overcoat, I would probably be wearing that as well. Gradually the layers do come off, but I certainly ain’t one of those bouncy fashionable chicks determined to wear the ‘belly showing top’ though all seasons. Brrrr.

On a more positive note, workouts have been going quite well. A few weak days, but overall feeling pretty good. I checked out some of the incredible weights which people like Jo Stewart lift in their workout – wow – what a kick in the pants for me and my woosey ways. I can push myself harder …so one of my goals is to track my weights, reps and PB’s better and lift heavier – esp. squats, leg press and benching.

I am still taking creatine, L-Glut and have finally purchased some joint supplements. I have also just replenished my protein powders.   I love having heaps of flavours in my cupboards – currently the range is as follows: 
Leppin Active Women: Butter Nut Toffee, White Chocolate Latte, 
Leppin Pro 4: Candy Banana, Vanilla Dream 
Pharma-Sport: Tropical Coconut 
Horley’s Awesome Whey: Chocolate

Hot oats and protein powder – my favourite winter muscle food. 

Training 
This week my energy levels have fluctuated – some days I have felt really tired, others pretty good. I think the new heavier routine is kicking in now. Thanks goodness for my supplements. If it wasn’t for the creatine and some soothing L-Glut I would probably be heaps worse off. 



I think my delts are looking better but my back remains my key focus – however I have discovered some cool new lat exercises in an old muscle mag. They are as follows: 

Overhead leaning pull down (sitting on ground facing the lat pull down machine pulling a cable) 
Racing Dive Lat Pull (a funny squatting/diving move pulling a cable back and forth – I do it using the seated cable row machine but without sitting.) 
Underhand close grip barbell row. (Bend at waist, hold BB with underhand grip and pull to waist and then release down  again) 
High Bench DB Row (face down on bench, holding DB’s in each hand – pull both DB’s up at the same time to your sides).

I tried them last week. Rather strange and unflattering positions to assume but I felt some soreness in the right spots the next day. It was worth the effort and strange looks !  They are my Friday workout, supersetted with ab crunches.

Diet has been pretty normal for me. Today I ate the following:
Meal 1: Apple, plate of berries, porridge (1/2 cup oats) + 2 scoops protein powder, 6 egg whites.
Meal 2: Protein drink
Meal 3: 200 g Chicken, kumera, salad veges + tbsp hemp oil. 2 rice cakes.

I haven't had my next meals, but they are likely to be:
Meal 4: Another piece of fruit
Meal 5: Pork, steamed veges + tbsp flaxseed oil, pumpkin
Meal 6: Protein shake

It was a rest day from the gym today. The only cardio I did was a 30 min walk.

I jumped on the scales the other day (I haven’t done that for some time) – but it still reads the same. Damn – I was sure I had put on some muscle ! 

 Study 
My PhD is going well. I am preparing things for my BB’er interviews (all the necessary paperwork !) and will be hitting the road in the next few weeks ! 

TKB Update  
Typical Kiwi Bloke (TPK) who was referenced in an earlier news item, is making some progress. In fact he has become quite excited and enthused at weightlifting. I have left him to his own devices (which seems to work best) although I have a weekly chat to hear how he is going and give support (I am not sure how much he shares with his beer drinking mates). 

He informs me he has worked out his own mini weightlifting programme from the book I left him.  I am hoping to watch him in action – to check his form, and also to ensure he is hitting a good mix of muscle groups.

He rung me in a panic the other week as he had been informed by someone that you needed protein to grow muscles  …..what foods had protein in them. So we had a chat about that. Then, last week, he somewhat self-consciously informed me that he bought some protein bars and protein powder from the supermarket as it was on special.  

I still haven’t convinced him to look in the mirror when he lifts weights (doesn’t want to think he is vain !) nor get his BF measured ….but time will tell. I am also not sure whether he has cut back on the beers either ….but at least he is getting his protein !  

Right now I am enjoying my training. My energy levels are good and my weights are progressively getting heavier and/or easier to lift (so doing more reps). I think my added supplements (creatine and glutamine) are making a lot of difference. 

Although I don’t have a workout-out partner, the other day at the gym I had to work in with another woman on the bench press. Wow – she just progressively piled on the weights – getting to around 5kg more than I have ever done. But rather than getting her to take them off, I got her to spot me. I lifted the bar twice before going back down to my normal weights. But I admit, it really gave me a kick in the pants to move out of my comfort zone (so easy to do when you train alone) and also my normal weights now seem so much lighter ! So now at the gym, for some exercises I am starting to add more weight than normal,  squeezing out a few reps, then moving back to my normal weights for the remainder. It is proving a great challenge and hopefully shocking a bit of extra muscle growth into the system.

On other matters, my diet is staying pretty stable. On Sunday I usually have a couple of slices of toast and cheese at lunchtime, but other than that, my carbs are mostly oats, kumera, pumpkin, fruit (especially apples and berries), and a few rice cakes.

 Sunday is also a day to do some alternative activities, just to get some balance in my life. Here I am walking around the Bowl of Brooklands in New Plymouth which is an outdoor venue for concerts. This year people like Stevie Nicks and UB 40 have played here, as well as Phantom of the Opera. It is a pretty cool place – a bit woodstocky ! People also get a bit drunk at concerts and need rescuing from the duck pond in front of it.

I am now into my second week of heavier lifting. I am feeling heaps better and my weights and reps are starting to rebound. My new cocktail of supplements has given me a boost. No-Xplode (a combination of creatine and Nitric Oxide) is awesome. It doesn’t have any sugar – just mix a scoop of the powder in water then head to your workout. By the time I am into my second set I can feel it working – my energy levels have picked up and I am feeling heaps stronger. I am a convert ! 

 I have also added some L-Glutamine to help with recovery – some days ANY help is soooo appreciated.   Other than that, it is just whey – I love the stuff in my porridge and also have it post workout as well as before I hit the sack.  I am also looking around at joint products – mine crack and groan like an old woman, so need to do something to look after them I fear, before I wear them out.

 Here is how today panned out:

 Cardio – 1 hour walking on treadmill + abs (obliques) 
 Meal 1 – 6 egg whites/1/2 cup oats made into porridge + large heaped scoop protein powder. Apple. 
Meal 2: fruit & No-Xplode 

(gym) – Back/calfs/triceps. 

Meal 3: ¼ cup oats made into porride + 2 scoops protein powder (post workout) 
Meal 4: tin tuna/ added chicken + salad veges + hemp oil + kumera + 2 rice cakes. 
(to come) 
Meal 5: Probably a piece of fruit (usually frozen berries made into a sorbet). 
Meal 6: Chicken, cooked veges + tbsp flaxseed oil, pumpkin. 
Meal 7: Protein shake. 

It is time to change my workout again and have decided it is time to go back to heavy weights and less reps. I did legs and shoulders yesterday – squats, leg presses, curls and extensions supersetted with side lat raises, front raises, rear delts and DB shoulder presses. 

Not only am I am feeling sore today, but I have to admit those weights seem so heavy  yesterday !  I used to be able to lift them really easily, but I guess having spent 6-8 weeks with lights ones then returning to them is a real reality check !

 Today – it is back, calfs and either  biceps or triceps (I will test which combo works best).

 It is also time to add back creatine and a few other supplements, but will post an update on that later as well as pics.

Have just returned from the gym – a pretty intense chest and shoulder workout, so I am feeling pretty pumped. Yep – the shoulders are slowly but surely improving.

Latest editions to this site: 
A new survey pdf has been added (BB’er life issues and people) 
A new poll

The last poll which addressed the question – "Do you think 20% of judging at BB’er comps should be awarded to ‘entertainment value'” gave a response of:  
73% - no
27% - yes

 Also check out the following link to a bodybuilder. It highlights his pre-comp diet count down, including  photos which show how his body changed during this process.  Well worth a look. http://www.erykbui.com/update0206.html

Although I have had a few bad training days amongst the good, my body is looking okay. In fact my delts are better than they were at the start of the year – the caps on my shoulder are more defined. So, I am rapt as I am quite weak there. I am not sure how my back is progressing – I think it just takes time.

Today is Sunday – an R&R day. Other than a light walk pre breakfast, that it about as strenuous as it gets.

Diet-wise: 
Meal 1: Oats cooked as porridge/6 eggs (+ 1 full egg) made into an omelet – cooked on a pan with heaps of onions and veges. 
Meal 2: Cooked lambs fry (I try to have it once per week as it is full of iron !), microwaved veges, pumpkin, tbsp flaxseed oil. 2 slices rye bread toasted with low sugar jam and 2 slices cheese. Fruit. 
Meal 3: More fruit. 
Meal 4: (to come): Chicken, pumpkin, steamed veges + flaxseed oil. 
Meal 5: Protein drink meal replacement. 

 I got on the scales yesterday – 57.6kg. Up a bit which is good. For a while I think my body was getting a bit lean. Hopefully it reflects a bit of muscle growth.

 PhD-wise: 
 I am still busy writing my literature review about what the international studies say about BB’ing. However, this week I am also planning to start writing an article about my NZ bodybuilding survey and some of the results. I am keen to get some of our NZ info out into the international academic journals.  

On Sunday, with the ‘love of my life’ out watching trucking racing (too much grunting and petrol fumes for me!) I worked hard on my studies and also went to the gym – doing Monday’s leg and back workout a day early. I figured that with Monday set to bring bad weather, it would be nice knowing (that by resheduling my workout)  I could stay warm and dry at home, rather than venture out. It worked well. The gym was nice and quiet, I felt strong, and my brain raced through my studies, breaking new ground. I felt invincible.

However, I woke on Monday, feeling knackered and sore and to make things worse my asthma was playing up. Thank god I didn’t have to go to the gym …I barely felt human, let alone amazon queen or iron maiden !

To be honest, on Monday I questioned my sanity. Was I REALLY healthy at all? Was I insane doing this to myself? Were those aches and pains DOMS or something more sinister? Did I need more carbs? Was my body lacking in some nutrients? Was I getting too old for this? Did I need more supplements? Did I need chocolate and a lie down on the couch?

Who else gets these days? It lasted all day and I crawled into bed that night, thinking it would be impossible to recover.

However this morning (Tuesday), I felt awesome. I had a brilliant day. My brain yielded all sorts of intellectual ideas and physically, I had the best chest and shoulder workout ever. I grunted and heaved those barbells, relishing every movement. Grrrrrrrrrr

This is a quick summary of how my workout/life/diet routine panned out for today: 
6am – study/work (copious cups of coffee) 
8 am – treadmill – 1 hour walking 
9.30 – Meal 1: ½ cup oats + 1.5 scoops protein powder, 6 egg whites, apple 
More work/study 
11 am – Meal 2: Fruit (berries) 
12 noon – gym + work related deliveries 
2pm – Meal 3: protein shake (Myoplex Lite meal replacement) + more work/study 
3.30pm – Meal 4: Chicken, veges + tbsp flaxseed oil, kumera + 2 rice cakes 
4pm – more work/study 
6pm – (coming up) – Meal 5: fruit 
Relax - watch TV
7pm: Meal 6: Tuna/egg white omelet, steamed veges + tbsp flaxseed oil, pumpkin. 
8.15 pm: Meal 7: Protein shake (Myoplex  Lite meal replacement)  

My project to reshape a “typical kiwi bloke” (TKB) has resulted in ‘some’ progress, but I admit it is hard work!

On the positive side TKB has made improvements to his ‘everyday’ diet. He has followed the broad parameters I initially set him. i.e no added sugar to his cereal, ‘balance’ milk, grainy sandwich slice bread made into sandwiches (with lean protein and salad), fruit, lean meats & veges (carb and non-carb) at night. Snacks include protein bars, nuts etc. Okay, he hasn’t stayed with it religiously – he enjoys a couple of fast food meals per week (usually a Friday burger, plus some other pub food with his mates), but he has made progress.

He has also kept to his exercise routine (walking) and generally seems more conscious about being active. However, we have yet to work out his weights regime. This seems better addressed in a progressive way – so first I have given him some basic shoulder exercises to try out (side laterals, front lifts, rear delt lifts and also shoulder raises). I have also given him a book of weight lifting exercises (with images of muscly guys doing them !), so he can choose some exercises he would enjoy doing. Then I will design a programme around some of those. I thought this approach may work better (rather than me just ‘telling him’ what to do).

Progress report: 
TKB is not too out of shape, merely a bit soft in places.

His starting measurements were as follows: 
Chest: 40 inches 
Waist: 33.5 inches 
Hips: 37 inches 
Biceps: (unflexed) 12.2  inches/13 inches (flexed)

Weight Changes: 
27^th February: 73.5 kg 
5^th March: 73 kg 
12th March: 72 kg 
19^th March: 71 kg. 
Ie. A  total of  2.5 kg lost to date.

In relation to the beer consumption however, so far this has fallen on deaf ears: 
Beer tally: Week 1: 20 bottles 
Beer tally: Week 4: 23 bottles 
(sigh !) 

PhD progress is going well. Currently I am pulling together a lot of international studies into bodybuilding and also distinguishing between what theorists have to say as opposed to research which reflects the perspective of bodybuilders themselves. This week I focused a lot on steroids and cosmetic surgery, and the last few weeks have mainly focused on gender issues. Placing the survey results on steroids/cosmetic surgery on this web site has generated some interest and comment, which is great as I have noticed that there aren’t a lot of academic articles which reflect what BB’ers have to say about these issues.

 I have maintained my workouts this week – legs on Tuesday (Monday was Taranaki Anniversary day – so public hol), Chest/Shoulders/triceps yesterday and today I think is back/biceps etc. The weather is gorgeous, and I have already been to the foreshore for a nice walk first thing.

 In terms of business projects, I am currently assessing the tourism/economic impacts of the national Surf Life Saving champs, which are being held in Taranaki this week. So I have developed survey forms for surf life savers coming to the region (to find out how they spend their money  !) and will also be hitting the beach to interrogate spectators this Sunday.

 Diet – wise. I’ve been eating clean and in fact I jumped on the scales this morning and found I had lost a bit. Next week I am going out for my monthly 3-course (all the trimmings) breakfast, so daresay that will replenish the glycogen levels !

Yesterday, my meals were as follows: 
Meal 1: 6 egg whites (Microwaved), 1/2 cup oats with 2 scoops protein powder (porridge), apple. 
Meal two: Fruit 
Meal 3: Myoplex Protein Meal Replacement (Lite) 
Meal 4: Chicken, veges + tbsp flaxseed oil, Kumera, 2 rice cakes. 
Meal 5: Fruit 
Meal 6: Chicken, Veges + flaxseed oil, pumpkin 
Meal 7: ½ HPLC Protein bar

Although I have been frantic with work, my partner who is on holiday has been cleaning the section. Feminists would be disappointed in me, but my only contribution has been this … 

I have a new project.  A “typical Kiwi Bloke” or “TKB” as I shall refer to him, has announced he wants to buff himself up a bit. So where do I start? Well he has given me some parameters which are interesting (I think they are insightful of both “non-bodybuilders” and also “men” - so i am learning heaps!).

 First - “no funny food” as he puts it. This means eggs, tuna, and too much green stuff like ‘broccoli’ are ‘out’. So in the first week, I went through his diet and just made some simple changes:

a.  No sugar on breakfast cereal and introducing ‘balance milk” (I think ‘trim’ milk is pushing it !) 
b.  Replacing ‘toast bread’ in his sandwiches with ‘sandwich slice’, and making them nice and thick with lean meat and acceptable veges (lettuce, tomato, beetroot). 
c.  Ensuring his meat and veges at night, equates to an “average portion” (not ‘half a cow’) of lean meat, a few less potatoes (not mashed with butter !) and some veges.

He is now going for an early morning walk (i.e at a time of day when none of his mates will see him). He seems fine about it. In fact he is diligently getting up at 5.30am for a 40 min walk before work each morning.

 Addressing the issue of beer consumption however, has been a more touchy area. Clearly it is an important element of male bonding, sociability and rugby watching. After much persuasion, I got him to record over a week how many bottles he drank (around 20 per week).  I translated that into calories for him  – approx 140/150 per bottle. After a blank stare, he said “what does that mean in walking time?”  Now he knows that 2 bottles of beer equates to about one hour of walking to “work it off’….so his 20 bottles per week equals 10 hours of walking ! This was clearly a ‘light bulb’ moment for him. Furthermore, he has announced this to his mates (which apparently generated a lot of discussion, resulting in much disbelief and a few more beers …)

 Weightlifting is something which “TKB” is looking forward to doing. Unbeknown to me, under his wood pile in the garage, he has a set of old weights (DB’s and bar with weights). So I am currently designing a simple home programme for him, and he is contemplating buying a bench, so he can do some bench presses etc. I have also suggested he may want to get a mirror to check his form, but that didn’t go down well – I suspect due to any confusion with notions of ‘vanity’ which does not seem ‘blokey’.

 His starting weight is 73.5kg (although I suspect my old scales are a bit inaccurate). With the simple diet changes and morning walks, after one week it was down to 73kg.

This weekend, I will take his measurements, start him on a simple weight lifting workout and see whether he is willing to cut back on those beers. The journey begins …. 

 In the past week I have been trying out my new programme. Not sure how others do this, but as I haven’t currently got a PT, I have been using my BB’ing books to work out programmes. Arnies Encyc. of BB’ing is good but I find Bodyshaping for Women awesome as it breaks down muscles group really well e.g how to target all side of the delts etc.

Anyway, for the next 6 weeks, there will be less emphasis on my legs (and giving quad definition more priority). I have decided to keep up my twice weekly back workouts, and pump up the delts/shoulders. All squashed into a 4 day workout, it now looks like this:

Monday: Legs & Back 
8 sets -eg Ext & Assisted chin ups 
4 sets - Leg Curls & DB Rows 
4 Sets – Squats & Back Extension

Tuesday: Chest/Shoulders/Triceps 
4 sets – Bench Press/Bar lift clean & press/Tricep pushdown 
4 sets – Incline Bench Press/Shoulder Machine Press/Rear Delt cables (behind the back) & Cable Tricep pushdown  
4 sets – Pec Deck/Front arm raise/side Lat raise/Tricep Dips

Thursday :Back (light) Biceps/Calfs 
4 sets: Assisted chins/bicep curls with bar/calf raises 
4 sets: back cable rows/incline hammer curls/prone curls/calf raises 
4 sets: Single DB Over back/Cable biceps/Calf Raises 

Friday: Abs/Shoulder/Delts 
Ab crunches – 350 
Declines – 3 sets 
Side twists

Super set (4 sets):