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| Maeve - 13th February 2010 05:46pm
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Finally an update…..
Well it’s February, and the 2009 competition season is well and truly over.
I came out with NABBA Miss Fitness Model New Zealand 2009 title. Admittedly I was the only one that showed to nationals but hey, too bad! I have no control over who turns up on the day.
I had a blast with the lovely, professional and always positive Mr Keri Onyewu. A true gent. We had over one hundred athletes there on the day, some fantastic sponsors and the overall winners were all to an extremely high standard.
Special shout out goes to the lads (Wade and Liam) from Wellington who came up to compete and the lovely Frances Robinson from the Naki – who entered her second only show and took out her class in the physique.
The last few months for me have been a lot of soul searching into the sport and what my next goals are. I have done figure on and off for the past 5 years. I’ve never looked 100% the way I want to but have got better every time. I’ve been too lean – NZFBB Hamilton champs I was 42kgs on stage. A sexy look given you could count all my ribs! I’ve come in fuller trying to maintain my limited mass – NABBA Wellington 2009 is an example.
For me as a hard gainer, I really really struggle to get the mass needed to be a top-level competitor for NABBA. I will probably never win an overall national open figure title and I’m not about to be the next Olympian. But as the lovely Peter Hardwick (INBA and NABBA judge) recently said “Not everyone who competes wants to be Mr or Miss Olympia”. In fact, the bulk of us do this sport for the fun, enjoyment and sense of accomplishment it gives us.
I’ve also encountered the negative side of the sport via nzbb.co.nz. This is a good website, set up as a forum for NZ Bodybuilders to talk about the sport, goals, diet, training etc. The guys behind this website are pro the sport and do a fantastic job.
But there are a couple of toxic people on this site who sit at their computer and make negative comments about shows and the standard of athletes. A recent debate into the direction of NABBA NZ turned into an attack from a couple of these twats on my physique and the classes I choose to compete in. To see other people (who currently don’t compete anyway…MEOOWWW) turn on fellow athletes in such a small sport was disgusting in my view, both as hurt me as person, but also has it just damages the reputation of the sport and limits people getting into the sport as they think these people know what they are talking about… when they don’t.
That put me off both wanting to compete and wanting to continue running and organising the local shows. But I thought about it long and hard and realised that DAILY people come up to me in the gym or contact me via the NABBA Website wanting information on competing for the first time, help with posing, guidance into what classes to do etc. I decided to put my energies into the positives and work with the 99% of athletes that just want to compete, regardless of what level they are at or what class they want to do.
My future goals.
I have decided not to compete in a bodybuilding class (ie figure) for the next few years. As I do struggle with mass, the only way for me to get big is to either take gear or take some time to EAT EAT EAT and grow. I am also injured, and have been diagnosed with right carpal tunnel and tennis elbow. This has had an impact on the amount of weight I can lift without getting sore. Much as I can shoulder press 20kg DBS, I can’t feel my arm for two days after, let alone drive and type the millions of reports I do for work.
I’m not keen on having the surgery to resolve the issues, as I will have to give up weight training for a period of time as well as be restricted at work, and as rehabilitation etc is what I do for a living, the success of the surgery can be limited for some people. I’m not willing to take that risk and would prefer to self manage.
I do still love the sport and will continue to run the local show in Wellington. NABBA Wellington are also looking to take local athletes to shows in Hawkes Bay, Manawatu and possibly Blenheim. Travelling as team can reduce the costs on athletes, and also helps build comradery.
I’m kicking off posing practise at Les Mills Lower Hutt on the 21 March at 11am, and every Sunday after. This is a great chance for all athletes to learn how to pose better and get assistance with routines, music, costumes etc. And the sooner you start the easier it is on stage… Trust me.
My personal training goals are slightly different to those of a “bodybuilding” athlete.
If I compete, I will be sticking to the Fitness Model class. I love this class as though you don’t need the mass or leanness required for figure and physique. You do need presentation, deportment, and an athletic fitness body. Plus the routine will give me a challenge.
As an ex gymnast who currently can’t even do the splits – I will be spending the next year working on routine options for incorporating dance, gymnastics, strength and aerobic moves into my routine. I am also re-sculpting my body. I’m lucky in that I don’t have that much muscle mass to “loose” so can tighten and redefine the body into more of a fitness model look without loosing too much of the shape I have worked so hard to get.
This means a re-jig in training.
I’ll still lift weights, but the rep range will change slightly to 12-15 for upper body and 20-25 ish for legs. This will help carve out lines and define the muscles without adding the bulk.
I’ll also be ramping up the cardio a bit more… nothing too excessive, but about 5 sessions of HITT a week.
My inspiration is to look similar to the shape of international fitness/bikini models like Jamie Eason. Though there is not a huge demand in NZ bodybuilding for this class at the moment, all classes start somewhere. I remember when Shape was first introduced. Hardly anyone did it, now it is one of the most popular classes in NABBA.
Below: Jamie Eason
NABBA Updates
The NABBA Wellington show will be on the 11 of September 2010 in Lower Hutt. We are again aiming to gets lots of newbees through as we did last year, and hopefully more local athletes. I also have a surprise guest poser… a phenomenal ex figure, current physique international competitor.. can’t wait to see her!
NABBA NZ has also re-aligned their international focus with NAC. NAC international is a sub of the old “real” NABBA International (not to be confused with NABBA/WFF International – this is a whole different federation with different rules and classes). This international offers a world event in Spain in June as well as the International in Germany in November.
We are also taking newer athletes across to the Asia Pacific International on 28 August in the Philippines. This is a great international event for those new to competing internationally – so if you have done well in your novice or open classes in 2008/2009 get in touch with me for more details. Also the venue is stunning!! Great for a wee R&R after. Check out the photos for the 2007 event below
Yours in sport
Maeve
NABBA – Putting athletes first! |
| Maeve's post comp report - 26th October 2009 04:40pm
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Post Comp .....
Well its two weeks since the Wellington Protein Bakery NABBA Championships 2009. It was a great show, loads of new athletes competing for the first time… and all to a high calibre!
One “naki” girl that blew me away was the lovely physique of Frances Robinson. Her first show, and she did amazing… as did the local Bodyworks posing group, and the many other athletes who travelled down for the show.
Hats off to Greg Mawson – who whipped his gear off, bought some togs and stood up in the open men physique class for a bit of fun.
My experience
My show experience was three fold. As the organiser and a competing athlete… it was a hard and tiring day. I really wanted to “pop my feet up” and just be an athlete for the day… but that didn’t happen, I felt let down by my co-exec as we are supposed to take turn about each year.
This was a real learning curve for me – and much as I am madam bossy, in the future I will only organise the show, rather than compete in it. The effort taken to run a show, make sure all the athletes and sponsors are looked after, deal with any clitches that come up, sort prizes etc before the night show, meant I was on my feet all day – running around. Still, extra cardio I guess!!
When I compete in the future I will choose a close show, like Hawkes Bay or Manawatu to compete in, so I can enjoy the experience of just being an athlete.
In terms of my competition, I did two classes, the Miss Fitness and the combined Novice Figure class. I had promised I’d do Miss Fitness, as at the last NABBA AGM the call went out to all regional executives to get some people competing in this class.
The class is so much fun. You are judged on your symmetry (not muscle mass!!) and your routine, then in the evening show, you do a model walk in evening wear. Apart from the costume changes, its great! You don’t need to dream tan up or pump up etc, as it is a FITNESS class not a bodybuilding class. As the only competitor in Miss Fitness I won the class, and the overall.
Me and Keri Onyewu – Mr and Miss Fitness Wellington 2009
I also entered Novice Figure short – and as there were only three novice figure ladies, my class was combined with the two tall ladies. I was out muscled and placed 3rd. I was told by the judges afterwards that I have “great stage presence”, an “ideal shape figure” and should compete in the Shape Class next year. That was a bit hard to take, as my passion is figure, and I am a little prejudiced, in that I thought the shape class was a much softer look than I had. After talking with the jdges, they would like the Shape girls to have a nice shape, and symmetry with some muscle definition – not lean and hard or vascular, but basically what I have now.
I like the lines and muscle of figure competitors, but as a hard gainer, I really struggle to put on the mass, and then when I diet down, I loose the hard earned mass in an attempt to come in lean enough – generally looking too lean in my upper body and not lean enough through my lower body. I also found the combo of costume changes between fitness and figure a bit too quick time frame wise (I had five minutes to get into my figure bikini, tan, pump and breathe… only the bikini happened!!).
Nationals:
I will go to Nationals, to compete in Miss Fitness. I am up against another young lady who I understand is a current gymnast!! ARRGGHH. Still, I said I’d do this class to promote how easy and fun it can be, so as a NABBA Executive, I’m finishing what I started. I have decided not to do Novice Figure Short at Nationals, as when I compete at a national level in that class I want to be top of my game.
The future:
Knowing I need to gain a lot more lean muscle mass to be competitive in Figure, I have already started my growth plan. I hit the gym with vengeance after the Wellington Show, and have remained on a clean, slightly higher calorie and carb diet. I am about 3 kgs heavier now than I was at the Wellington Show, but as Fitness is a fun class for me rather than a Bodybuilding class, I am not fussing too much about being super lean – just fit looking, with great symmetry (which I have) and an energetic routine…..
The aim is to compete next year… but in what I will decide closer to the time. Part of me is thinking to do a Shape class earlier in the year as my “build up” to figure at the end of the year. By taking a slower more steady approach to my preparation I should be able to keep the mass I gain, loose the necessary body fat, and come in harder and leaner… that’s the aim anyway! And a girl always needs goals.
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| Returning Competitor - 6th October 2009 09:48am
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6 days time and it’s all over… except for nationals!!
Six days out from the Protein Bakery NABBA Wellington Champs on the 10th of October.
Am I ready?? I have no idea!!! I started my deplete yesterday so with the lack of carbs in the system some moments I feel great, others not so great, but that’s normal.
I’m also sooooooooo lily or should I say purple white that funnily enough I’m looking forward to tanning on Thursday just to see what pops out.
My deplete food consists of chicken, and more chicken, and for a bit of variety, a little more chicken. I’m also eating asparagus to help with the water retention and drinking LOADS of water. I don’t load as such as I’m a tiny figure girl and following a physique athletes load doesn’t work for me. This year will be a baby load on Friday with some fats in there to help harden me (hopefully) out.
Posing Practices
NABBA Wellington ran our last session on Sunday and the athletes are looking good and feeling positive. Lots of new faces which is great to see. My routines are sorted, although I have injured my wrist and can no longer put my hand flat on the ground. This has meant cartwheels are now round offs and push up as being done on my knuckles! Hopefully the “added difficulty” works on the day. Lol J
My week will be a little busy, as I’ll work up until Thursday. Will then do all the girlie stuff like nails and hair. Not that I can have false nails, as there is no way I can flip around stage with them on!!
Below: me - centre!
Training
My weight sessions will now become high rep, low weight workouts in an attempt to flush out some water. Lots of abs and a bit of cardio. Not so much that I look flat on the day, but enough to shake off the fat I have left in preparation for nationals.
I’ll also keep posing and doing routines this week as well.
The show!
The show will be fantastic!!! I don’t care that NZFBB have moved their nationals to the same day, and that due to their changing calendar dates we may not have as many competitors. NABBA are about supporting the athletes. So if we get 20 competitors or 50, it makes no difference, as we want those that have trained hard and dedicated themselves to competing to have the best time on the day. We have some great goodie bags thanks to our lovely sponsors and everyone will walk away with a prize… even some draws for audience members so make sure you pop along to the evening show!!
The Reveal
Given that it is under a week to go, I think it is only fair I tell you who I am as with the tan, there’ll be no way you’ll recognise this white girl! For those who haven’t worked it out, my name is Maeve Agnew. I am one of the NABBA Executives and my role is to promote bodybuilding and, with the help of the NABBA Wellington Committee put together the NABBA Wellington show each year.
Below: me - centre!
I believe as an executive and as someone passionate about the sport it is great to “put your money where your mouth is” and compete. So many people start out each year aiming to stand on stage, but only a small percentage actually do. This sport is hard. You are not judged on winning the race, the fastest time, the largest score, or the most knocks outs. You are judged on your body. The definition, the shape, the symmetry, cuts, vascularity, presentation. And it is extremely subjective.
My advice to anyone wanting to compete is DO IT! And remember you can only bring your best package on the day. You are competing against yourself, its not about winning, its about getting up there looking as amazing as you can, and bettering yourself each time. I look nothing like I did when I started, or even at my last comp. This year I look the best I ever have. Can I look better? Hell yeah, and that will be next years goal – to improve on my physique so that the next time I compete, I’ll look better than this time.
Finally
HUGE Congrats to Miss Anne!! Or is that Dr Probert??!!
Fantastic news on your PhD! All that hard work and dedication has paid off. What to do next? I know.. time to dust of the bikini??
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| Returning Competitor - 27th September 2009 11:20am
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2 weeks to go and I got sick!
Always the way, things are trucking along well, and then you get a cold! I have been holed up with a cold for the last couple of days. With the immune system being down given the training and nutrition pressures on my body, I’m taking a little longer to recover from this one.
So upp’ed the vitamin c, ate a few mandarins, and some lemsips. I also avoided the gym on Friday, missing my usual back and hams workout, and have put cardio aside for 2 days. Feeling a lot better today, so will go for a walk this arvo and get back into the swing of things tomorrow.
Posing Practices
NABBA Wellington run a posing practice session each weekend, and we’ve got some new and talented athletes preparing for the show on the 10th of October. It’s nice to see new ladies entering the physique class. Some women are put off by this class as they think you need to be a big burly looking chick. Hell no, we are seeing ladies with beautiful feminine muscle coming through the physique ranks for NABBA, and we’re ok with you glamming up your bikinis etc, you’re not stuck with the black bikini!
Below: me on the left
Preparation for my debut in Miss Fitness Model continues, although the cold I have meant I was lacking in energy for my routine practice yesterday. Still I have the bones of it down, just need to practise my transitions and very limited gymnastics!! Kirsty from Flexiwear has made me the cutest wee costume to go with the gorgeous bikini she made me. Custom fit is the way to go, and so reasonably priced. Kirsty will be at the competition in Lower Hutt on the 10th displaying her wares, so if you come to the show be sure to pop in and see her and the other sponsors present for some great tips and deals.
below: my bikini
Below: Fitness outfit
Weight sessions have changed slightly to preserve energy and help with maintaining what muscle I do have. Instead of one body part twice a week, I am now training one body part once a week, with hammies and butt twice, just to tighten those areas up, as they are my weaker points.
Well, that and abs.. friend has given me this killer exercise for abs… my goodness…. I try not to sneeze or laugh afterwards as it hurts!!
Posing practise is going well. There are a group of us that get together on a Satruday and Sunday to go through mandatory poses, routines and work on perfecting our stage presence.
Routines are coming together perfectly, just need to tie hubby to the computer chair to finish cutting my music!
Goals:
I am still fixated with my butt and the scales lately. KG wise, things are still not dropping in a hurry – probably as my body has been hanging on to everything since I foolishly dropped carbs far too early!! So I am no longer standing on the scales. My mate at posing is very handy with a pair of callipers, hate seeing those damn blue things, but they are showing me I’m dropping fat, so all good.
The show!
The show is coming together as well. We are ready to put out edition three of our Newsletter, this time focusing on the blokes and the athletic class – plus some great deals from our sponsors including Discount Nutrition and NZ Muscle!!
AND HUGE Congrats to Maria – didn’t she look absolutely fantastic in Taupo!! She held her own against some seasoned pros! Well done. |
| Returning competitor - 29th August 2009 06:09pm
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6 weeks to go…..half way point
Today is exactly six weeks to the show. Things have been trucking along apart from a shitter of a stress week at work where I went out and ate a choc nut slice!!
But one side of the kitchen is done, the messy side still to go, with the stove, dishwasher and sink to be replaced.
Training is still going well
I noticed a slight drop in energy last week. I’d done what most do, and dropped my carbs out completely and increased my cardio as I was scared I was looking FAT! Stupid. Ran out of energy and ended up having a mild panic as to why things were so touch so far out. So after a higher carb day, my carbs are back in as per the original plan. Got plenty of time to drop water, and fat will keep coming off nicely through a steady progression rather than a mad panic.
Weight sessions have changed slightly to preserve energy and help with maintaining what muscle I do have. Instead of one body part twice a week, I am now training one body part once a week, with hammies and butt twice, just to tighten those areas up, as they are my weaker points.
Well, that and abs.. friend has given me this killer exercise for abs… my goodness…. I try not to sneeze or laugh afterwards as it hurts!!
Posing practise is going well. There are a group of us that get together on a Satruday and Sunday to go through mandatory poses, routines and work on perfecting our stage presence.
Routines are coming together perfectly, just need to tie hubby to the computer chair to finish cutting my music!
Goals:
I am still fixated with my butt and the scales lately. KG wise, things are still not dropping in a hurry – probably as my body has been hanging on to everything since I foolishly dropped carbs far too early!! So I am no longer standing on the scales. My mate at posing is very handy with a pair of callipers, hate seeing those damn blue things, but they are showing me I’m dropping fat, so all good.
The show!
The show is coming together as well. We are ready to put out edition three of our Newsletter, this time focusing on the blokes and the athletic class – plus some great deals from our sponsors including Discount Nutrition and NZ Muscle!!
AND HUGE Congrats to Maria – didn’t she look absolutely fantastic in Taupo!! She held her own against some seasoned pros! Well done.
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| Returning Competitor - 16th August 2009 04:16pm
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8 weeks to go…..time is flying by!!
Technically its 7 weeks and 6 days! Time has just been flying by, mainly as I have been full on at work, home and with show preparation.
Work is one project after another at the mo, plus I have a new boss finally. The position had been vacant for a while which put pressure on us as a team and my big boss. Having that more regular support will take some of the pressure off which is great.
I also decided, as you do, to finally get the last room of the house done up. The kitchen! What a mission. Hubby went away to run a half marathon and came home to find half of the old kitchen cabinetry pulled down and the new stuff ordered ready for installing. Once that side is all done, the real work begins with the stove, dishwasher and sink to be installed. Just as well its diet time, as its really easy to grill a chicken breast on the George.
Training is still going well
Skinny little ectomorph is still pushing the heavy and hard weights ,training each body part twice a week. The plan remains to stick to this programme till 6 weeks out and then evaluate. I’m only just starting to feel the tiredness.. so am keeping a close eye out for overtraining. The added cardio is probably leading to the increase in fatigue, but not to the point that my strength is dropping.
I must get onto practice my routines a little more. I go out to posing practice on a Sunday with my friend who is helping my diet and preparation, and assist with a few newbees coming through who want to compete. Funny as they are all lads, so I’m getting to be a pro at rear lat and front lat spreads. Maybe I’ll do physique!!
My fitness routine is coming along – still not as flexible as I’d like to be, but hey, the idea is to show how easy it can be rather than a full on gymnastics routine that puts people off entering this class.
Will finally get round to cutting my music this week too.
Goals:
I’m still setting goals. I’m even achieving them – always a bonus. Did my measurements today, and waist has come down 2cm, hips dropping, as are the boobs, but hey, never had much to begin with, just as well the bikini is padded!!
I am a little fixated with my butt and the scales lately. KG wise, things are not dropping in a hurry, only about 400-600g a week. This is actually a good thing as it means I’m not loosing muscle while I am dropping body fat. But of course, I have a number that I want to be on stage, and every once in a while – well, sometimes more frequently – I panic and think “shoooooootttttt, xxkgs to loose in 8 weeks – arrggghhhhh!!”. But it will come off as the diet tightens and cardio increases. I’m also fixated on the size of my butt/hammy tie in…. gotta have something to fixate on. But again, focus, diet, training and cardio will take care of that.
The show!
The show is coming together as well. NABBA Wellington have been putting out a great little newsletter on the show, sponsors, different classes etc. Check out NABBA for the latest edition, and if you would like to receive a copy email your details through.
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| Returning competitor - 30th July 2009 02:18pm
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Just over 10 weeks to go!
I’m now just over 10 weeks out from the show and I’m fluctuating between “all good” and “oh my god”! So status normal!!
Life is still a little hectic, but I’ve decided my new mantra is not to say I’m busy. I’m all about time managing at the moment, and seem to be on a wee little roll.
Work is one project after another, and several at the same time. Things are starting to settle after the restructure, with staff leaving do’s occurring all over the place. I’ve managed to avoid all of them, due to other commitments which has been quite helpful – haven’t had to do the “oh I’m dieting” speech – which I hate!! Just because I don’t want to stuff my mouth full of fatty pastries, doesn’t necessarily mean I’m on a diet… I just don’t like sausage rolls!!
Training is still going well, new programme seems to be working for me….
So this skinny little hard gainer has been on a push for a bit more mass… and it seems to be working. I am still training each body part twice a week, and have yet to reach overtraining status. Still feel energised each time I hit the gym, and am continuing to pyramid up with the weights and reps.
I’ve even been practicing my routines… to the hilarity of members at the gym. Our stage is wooden, so the only area in my gym with a wooden floor and enough room to flip around is the boxing area upstairs… nothing like practicing in front of a live audience!!! HA HA HA
Goals:
I am still setting weekly goals but still forget to look back and see how well I am going. I am my biggest critic! But hubby and a couple of mates have been keeping me on track with progress each week, and things are tighten up where they are meant too.
Diet will get a little stricter in the next few weeks with a slight drop in calories- mainly from free foods and trim flat whites. But my new self written diet is working so I’m stoked to see that I ca do this myself!
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| Returning Competitor - 11th July 2009 04:58pm
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14 weeks to go…..and changes, changes, changes
I’m now 14 weeks out from the show, and I feel somewhat calm. That’ll change!!
Things are still a little hectic, work wise, training wise and house wise, about the only thing that has been going well is securing sponsors and prepare for the show.
So what’s happened? Well….
Hubby has been travelling a lot… Just got back from a week in Oz on Saturday morning – 1am I’m at the airport coffee in hand picking him up (and the gorgeous Marc Jacobs perfume he bought me)! It’s ok when he is away as I get into my little routine, but I do miss him a lot, as my rock and support. Plus last week I had a prowler… fun fun. By the time the police and dog had done their business it was midnight…and I didn’t sleep a wink!! Although my hat goes off to the local cops – they were quick – there is 5 mins!
Work is interesting. Like most organisations we are going through a bit of a re-jig. That I can cope with – writing the six month board paper was more of a nightmare!! Still, that’s off my plate this week, and now back to a few hundred projects.
Training wise…..well this is a long story, of which I’m not going to go into too much detail here, but I no longer have a trainer. I’m one of those trust people – I have to trust that you have my best interests at heart.
This of course led to the “oh my god, now what??” panic! To which my very loving hubby and great friends said to me “you know what you are doing, you’ve done this before”. Good point. I do know how to calculate our my daily calorie intake, the portion of carbs, protein and fats, how much muscle mass I have, how much fat I need to loose, what food I like to eat, versus what I should be etc.
I had a chat to a friend who is an international champ, and he sent me some really good info on carb timing etc, and how to track my progress.
What does this all mean?
Well the diet has changed, it’s still clean, but its now tailored to me rather than a one diet fits all. In short, the bulk of my carbs are eaten 90 minutes before training, and some after. I also do a “lower carb” day when I am not training, plus a higher carb day on legs days.
It also means I’m accountable for my nutrition. I’m planning on doing this sport for a while, so to have reached the stage where I don’t need someone to write my diet etc is good. It also allows me to learn what works and doesn’t work with my body.
Training is still going well but another re-jig there to push for a little more mass before comp…
Friend mentioned I’m an ectomorph – you know skinny little hard gainer… No kidding I thought… I push hard, lift heavy for a little thing, and eat clean, and much as my bod has changed, I don’t have the genetic structure to stack the muscle on like some ladies. This means Training Harder!!
New plan will be full on, but will evaluate it in 6 weeks, still heaps of time to go before the show:
Week will look like this:
Monday: Shoulders and arms, abs
Tuesday: Legs and abs
Wednesday: Back and chest
Thursday: Shoulders and arms, abs
Friday Legs and abs
Saturday: Chest and back
Sunday: Posing and routine practice
Routine practice – for both routines is in there on a Sunday. Still trying to finalise my figure music, but the Fitness stuff is all sorted!
Goals:
I’m still setting weekly goals and looking back to see how I progress each week. This is a key component of my preparation as sometimes we are so focused on the final product we get upset that we are not “there yet”. By setting weekly goals and ticking them off I feel one step closer each time.
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| Returning competitors - 20th June 2009 05:38pm
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16 weeks and 2 days! Where does the time go???!
I’m now 16 weeks and one day out from the show, time to get my ass into gear, or should I say – get an ass, small pert and muscley!!
Things have been a little hectic, work is going through a restructure with redundancies, plus I’m working hard to secure sponsors and prepare for the show.
Diet gets a bit cleaner now. For those interested, a typical day looks like this:
5.30am supplements, 3 scp EAT ME whey
7-7.30am ¼ cup raw oats
2 boiled eggs (or whey if I didn’t get round to boiling eggs night before)
3 x EPO and a multi-vit or iron tablet
Several long blacks!!
10am EAT ME whey
Apple/pear
Trim flat white/mocha
12-1pm chicken breast
Pumpkin or kumara
Broccoli
3pm apple/pear
3.30/4pm Pre training supps
2 scp EAT ME
5pm Post training supps
2 scp EAT ME
Banana
7pm chicken breast/steak/salmon
Salad/broc
Kumara – if hard training session and hungry
8.30/9am pre bed supps
3scp EAT ME whey
Training is still going well
Although, my trainer came back from Paris this week and punished me with a nasty leg session! Still, these sessions have definitely helped shape my legs so I shouldn’t complain.
Typical week is:
Monday: Shoulders with Training Partner, abs
Tuesday: Legs with Trainer
Wednesday: Back or chest, abs
Thursday: Chest or Back (With Training Partner)
Friday Routine … ha ha ha …
Well, it will be now, as I decided to do this Miss fitness Model Class as well, so I actually should practice my gymnastics!
Saturday: Arms, abs
Sunday: Posing and routine practice
Best Bikini Maker in the World!
I’ve got several bikinis but opted for a change in colour this year. I found a local lady who makes bikinis/trunks etc, as well as aerobic routine and dance outfits. Her prices are sooooo reasonable… and her designs are fab!
Bikini has been made, gorgeous colour and shape. Now she is putting together my Fitness Model routine outfit. As an executive, I am displaying how “simple” this class can be, and though you can go over the top with your outfit, spending a bucket of money, I wanted to show that you can get a nice wee outfit for a great price, that still looks glam and will suit the purpose.
Kirsty of Flexiwear flexiwear@paradise.net.nz has put together a cute wee outfit, like the below, just slightly different in the straps and colours…. And thank goodness the shorts are cut to show off the butt without showing the entire butt!! All this for $90! Amazing!!! Plus, she is giving away vouchers at the show for first place getters in Novice Figure and Overall Figure…. A good reason to come compete in the show…..
Goals:
I’ve been setting myself regular goals each week and then reviewing how I go at the end of the week. I find this helps me plan as well as see what I have accomplished. Sometimes I get so focussed on where I want to be and forget to look back at what I’ve achieved. I even dragged out my last pre show photos and compared them to my 18 week shots – amazing differences.
Don’t forget Wellington people…. we are also running our usual Bodybuilding Seminar on Sunday 21st of June at Les Mills Taranaki Street, Wellington.
This is a seminar about bodybuilding in Wellington - although run by NABBA we discuss all aspects, so feel free to come along. There’s even free give-aways!!
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| Returning competitor - 6th June 2009 05:16pm
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18 weeks out ….
Well here I am, 18 weeks out from my first competition for the year. I'm not "dieting down" as such at the moment, because as a hard gainer it is important for me to get and keep as much muscle on me as possible.
Between now and 16 weeks out, I'm cleaning up my diet.
This means I am limiting myself to one "free" meal a week, scheduling my protein/carbs/fats etc in at the right times. I'm also limiting my milk based coffees to one per day - oh gawd!! Working for a government organisation - I'm a getting very addicted to coffee. It's an excuse to get away from writing papers!!
So back to the long blacks. And I have never been a coffee fan.... I'm a mocha or a tea kinda girl.
Training is going great guns.
My trainer is in Paris for two weeks, but I have been training with a training partner 1-2x a week. This has definitely helped me gain some mass. I am so proud of my back and delts. Cardio is currently a mix of HIIT and long walks, but nothing too dramatic this far out. Too many female athletes use cardio as the be all and end all - its just part of the equation. Hard training and good nutrition are the other bits!! Now don't get me wrong, I have the "I should do more cardio" panic on a regular basis, its natural. But I am finally in tune with my body, so learning to listen to it if that makes sense.
One interesting thing I have noticed in the last year is a change in my PMS.
I used to suffer from the one day before blues - you know, see a girly movie, bawl your eyes out, eat chocolate.
Now its a week build up - and not so much blues, there is a lot of aggression in there, plus I get super tired!!. Speaking to another female athlete, she has noticed the same thing. This got us thinking, has a natural increase in our testosterone from muscle mass affected our usual chemical makeup, making our PMS more of a monster than it was? Maybe this is the topic for my PhD?? However, knowing that in some ways will make it easier for me to recognise and manage. My doc has booked me in to do the good old bloods before I start serious diet as I don't store iron, so its really important for me to monitor my levels as I can end up having nothing left...
I'm also trying (really trying!!) to get more flexibility into my week.
I'm "displaying" the fitness class at one show. This means a few strength and flexibility moves in my routine. I used to be a gymnast - a very very long long time ago back in my youth. Springing around a stage now is a lot harder than it was when I was younger and the old bones are not coping too well. Still, I've put together a very simple routine for this section of the show and am trying to practise it once a week.
The plan is Miss Fitness and Figure - with the aim to qualify for nationals.
The Fitness class is the only class that enables and athlete to then compete in another category at the same show if they wish. And I want to see more ladies and men in this class!! Come to the Wellington NABBA show and you will see a very talented guest poser who is displaying the Mr Fitness... an amazing multi-faceted athlete of international aclaim!!
The Wellington Show is coming together nicely.
We have secured a major sponsor, and the show will be the Protein Bakery Wellington NABBA Championship, 10th of October 2009. New venue, Lower Hutt Town Hall.
We are also running our usual Bodybuilding Seminar on Sunday 21st of June at Les Mills Taranaki Street, Wellington.
This is a seminar about bodybuilding in Wellington - although run by NABBA we discuss all aspects, so feel free to come along.
I hope all of those preparing for shows are going well. Keep positive, stay motivated and remember this is a sport we choose to do for our enjoyment and fun.
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| Returning Competitor - 14th May 2009 05:57pm
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Week of 11th March
An update on comp prep sent on a busy day onroute between flights ....
First, lets get the ugly stuff out of the way! Last Wednesday my lovely snot coloured 1988 Toyota Corolla died. This would have been ok if it wasn't peak hour traffic, raining, dark and cold, and the breakdown happened in the middle of the motorway!! Of course this was the day I forgot my rain coat and umbrella.
A lovely Samaritan stopped and towed me to the nearest under cover car park where I waited for the ACC. The next day the garage called and said for a small fee of three grand they could replace the motor!! OH MY GAWD!! The car only cost me $700 and I'd just spent $800 getting it warranted!!
So old "snotty" was retired to Pick-a-Part to give other 1988 corollas a new lease of life, and I shelled out a few pennies for a new Nana car.
Oh well. That couple with a hell week of auditing and report writing, 2 staff members down and I was kinda over it.
Still there is an upside.
I'm a still trucking along with good preparation for my first show in October. I don't usually count weeks til about 20 out, but I think I'm 22 weeks out at the moment.
I am also organising the Wellington Show as an executive member... doing the old hunt up sponsors etc.. and we have some good ones on board this year!! Look out from some great deals for NABBA members through Eat Me and the Protein Bakery....
And as an Executive I have been ranting on about how more girls should do the Fitness class, especially those fit athletic looking bodies who are more suited to this class than Shape or the hardness required for Figure. And to prove that this class does not have to be to the level of the Fitness Olympia... I'm putting my money where my mouth is so to speak, and competition in this class myself!
Trust me - I am no Fitness person - at all! But if I can do it, there will be tonnes of talented athletes out there (men and women) who can do it better than me!!
This is the only class within NABBA where you can compete in another class in the same show if you wish, and I'll be doing Figure as well as this is the class I want to qualify for Nationals in.
Training Update
I've done my routine - high energy - even the odd cartwheel! I just have to sort a fitness costume and a cheap one piece for the symmetry round. I could spend a lot of money ordering a body building one piece, but as I am just doing this as a "demo" so to speak, I'm not spending a heap of money.
Diet and Training is also going well.. she says after 3 nights from home... no booze, no carbs, but not enough protein. Still, this is my forced week off, apart from Fitness Routine and stretching, back in the gym next week.
I have started training with a mate from posing practise, and we are nailing shoulders and chest together. Both of us have a similar shape, and similar strength in most areas. Really loving the extra motivation and push I get from a Training Partner. My trainer is still dynamite, and we're have our regular Tuesday leg sessions which have changed the shape and size of my legs dramatically.
Other than that, I am looking forward to seeing some familiar faces and hopefully lots of new and talented athletes coming through into the mix this year. If you are new to the sport, come along, watch a show, get in touch with some experts like Miss Anne etc and learn all there is.
Right, that's my plane call... better go before they announce my name over the speaker!! |
| Returning Competitors - 21st April 2009 06:53pm
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Week of 20th April .....
Man its been a while since I did an update, and well a lot has happened.
I think I mentioned last time I was test running the chicken and broccoli diet. Well now, if you want to loose a lot of water and some fat, that's the way to go! Was working a treat... and then... I got the noro virus. Now there's an easy way to loose 3kgs in 12 hours!! YUCK!!!
I don't vomit as a whole, have a rock iron stomach, and even back in the days of a few hard nights of drinking I still didn't vomit... so needless to say, nothing prepared me for this!! 12 hours in the bathroom getting very acquainted with the porcelain.
And we're not just talking vomiting ... won't go into the other side, but after that I had a six pack!! So dehydrated and with nothing left in my system I looked like a skinny pasty flat person. And of course all of this starting at 11pm on the eve of Good Friday.
So while hubby spend three days devouring hot cross buns and Easter eggs, I was holed up in bed with recovery drinks, water and the electric blanket. It took me 3 days to want to eat something, and even then I couldn't stomach protein - too hard on my belly initially. So a week on and I'm finally back onto my nutrition plan.
Training
What training???!!
The noro virus sucked a lot of energy out of me... the day before it struck I was in the gym training chest. I was sweating a lot, and of course in the delirium of being sick, put all the sweat down to a good workout! Ha. Not quite, I had a fever. Lots of hot and cold chills prior the vomiting kicking in... pleasant!!
It took a good week to get my strength back. I'm one of those people who goes into mild panic when I miss more than a day of training, but realised that my body needed to recover. Back into it with vengeance this week though! Picked up training shoulders with a friend who does posing practice with me - good challenge for both of us as she is stronger than me in some areas and vice versa. Pushing each other along will mean we both reap the benefits come comp times later in the year.
Trainer is happy with my progress, and his latest thing is the EAT MORE programme. Oh yeah, loving downing chicken breasts at just about every meal, but hey I have one of those hard gaining bodies so I need all the help I can get!! I've put carbs back into the equation in terms of oats just to settle the belly and help with the growth.
The Competition - October
Comp wise - I'm still on track for October.
I'm thinking about entering the Miss Fitness Class too - as a NABBA Competitor this is the only class that allows you to enter two classes in one show - ie fitness and figure.
The fitness class is for those girls who may not have the makings structurally of a physique or figure girl, but who are athletic looking, toned etc. It's the routine that scares me... though it doesn't have to be a full on aerobics back flip thing, it does need to be active - ie dance, aerobics, cheerleading - that kind of thing. I want to "display" the class at the NABBA Wellington show to get more girls into it - just not sure my body type is the best to display it so to speak! So will keep thinking on that.
Life
Other than that - life is ticking along.
Work is full on - projects coming out of my ears! I did finish my laundry upgrade project at home, and am now on to the disaster that is my kitchen upgrade... that'll keep me out of trouble over the winter months. |
| Returning competitor - 23rd March 2009 05:59pm
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Peace!
Well folks, its been two weeks roughly since I decided not to compete in the May qualifier, and I’ve finally come to peace with the decision.
You do wonder if you are letting people down – friends, trainers, husband, bikini makers, supplement suppliers etc, but after chatting with a few close people, I have made the best decision for me!
So,, back into gain muscle mode – well that is the plan.
Trainer has decided my body is weird – GREAT!! Always thought I was an odd bunny… Based on this assessment we have gone back to the drawing board.
I am also making a conscious effort not to get hung up on numbers! You know, weight, body fat, waist circumference, and now my latest focus, Lean Muscle Mass… These numbers can do your head in. Especially when you can see the changes coming through the mirror. So I am trying hard not to stress about what the numbers say. They can change depending on what time of the month it is, how much water you have or haven’t consumed, etc.
These last two weeks have seen me regroup and refocus.
I have this week off work before I start my new job, so timing wise, it is best for me to compete end of the year rather than try and maintain muscle over long months between shows, whilst still being a focussed and successful senior manager.
Training wise, still doing same old programme, but adding weights on each week as can. I’m still do cardio, but have limited it to 3-4 20 min HIIT sessions a week. No panic there yet.
Diet has changed considerably. I blame trainer, but know he has a plan…. In short I’m on the chicken and broccoli diet… oh yeah gotta love Chicken for breakfast!!!
The diet is a simple three day carb deplete, one day load. I eat veges and fruit in my deplete days and carbs on carb day are oats, brown rice. No cheat meals…. Ok I do have the odd flat white.
So it reads like a pre comp diet, which in affect it is and I think trainer has a sneaky thought of getting me to do a June show.. ain’t gonna happen, as I compete for myself at my best – therefore the plan is still October. I’ll follow this diet for 6 weeks, see where I’m at and re-evaluate. Two weeks down and I’m tighter and less full of water. Means something is working!
I’ve even had some thoughts about my routine – different to your usual NZ body building routine, I thought I might take a leaf out of the American Figure girls …. T bar walks with a few poses…. Will see how it looks.
My Goals for this coming week are:
This week I will:
1. Get first bikini sorted – have done! Great maker called Kirsty of Flexiwear in the Wellington region. Sexy colour, sexy design…
2. Keep thinking mass!
3. Stick to the diet for another week, then I’m half way through.
4. Get out of bed at 6am when alarm goes off – even though I’m on holiday I’ll end up sleeping the day away!!
NABBA Wellington Update
Watch out for some fab things coming at the new venue including Sponsors tables within the venue! This way sponsors can watch the show, and athletes/audience members can purchase/browse/discuss etc without missing any of the show. |
| Returning Competitor - 10th March 2009 08:41pm
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DECISIONS DECISIONS….
Well, this has been a tough one, although I’m 90:10 I’ve made the best decision.
The show I was doing was bought forward one week. No worries I thought, as long as my mass etc stays up while I lean down I’ll be fine.
Well, today I had my measures…..I’d lost some muscle. So much for trying to gain it!!! ARRRGGHHHHH!!! So frustrating!!
While the weight and body fat had been coming down, it is really important for me to keep as much muscle as I can on my frame. I’m a hard gainer. Chalk it up to genetics and the way my body processes stress, protein and supplements, but it is really really hard for me to gain good quality lean mass.
So while we were working through our training session I was thinking:
Do I want to stand on stage for the “experience” again? or
Do I want to stand on stage as a strong competitive athlete with a good chance of placing or winning my category.?
I’m going with the latter.
While I am looking lean, with cuts coming through in my legs and the old 4 pack making an appearance, I did not want to end up a 41kg bag of bones on stage as I had done in the past. Much as I placed, it is not a good look, nor did I have a scrap of muscle left on me!! I want to continue to grow and learn from each comp.
I currently weigh 59-60kg, with 46.32kg of FFM and 22% BF.
Realistically I wanted to be 10% on stage, so about 51kg.
As we all loose a little muscle when we diet down I want my FFM to be closer to 48-49kgs.
This would mean when I diet I’d be around 47-48kg FFM on stage, better than 44kg… which is where I was heading. I want to maintain the shape and density I have worked over a year to get.
After some soul searching this arvo and a good chat to my trainer and hubby I made some decisions.
I will still compete this year.
However, I will now do my three shows towards the end of the year, with a NABBA Regional, NABBA Nats and the Taranaki INBA in November … gotta come up and see the lovely Anne again, plus it would be nice to meet Maria – an inspirational athlete who manages to stay positive and graceful during some trying times.
I’m moving to a new role at the end of this month, which will be full on for the first 3 months. Therefore, the decision to stay clean, train hard and gain as much FFM mass as I can between now and October seems to be a sound one. This gives me a good 7 months, and takes a bit of the stress off myself.
Training
Training wise, I’m on to a good old mass building programme – 4 sets, heavy 10 reps that kind of thing. Week looks like this:
Monday Chest, bics, abs
Tuesday hams and calves
Wednesday off
Thursday Back, triceps and abs
Friday Delts and calves
Saturday glutes, quads and abs
Sunday off
Cardio
Rather than give up cardio altogether, I need it to get my BF down whilst growing muscle. The right amount and type of cardio for me burns body fat without eating into muscle.
I’ll be doing 3-4 20 minute sessions a week of HIIT.
Diet
This is a problem for me…. And not cos I eat crap!! I haven’t been eating enough. This is quite common for some of us. I down the protein, but the carbs I pass up. This means I haven’t been growing.
To rectify this, I’m keeping the carbs in at lunch (brown rice, kumara, that sort of thing) and again at night, as well as a banana after training rather than just a shake.
“Cheat” meals will be re-introduced to one to two a week – brunch or dinner off, that kind of thing – not an all out pig out – that’s counter productive to building muscle!! Good clean food, hard training, decent supps, and rest helps muscle grow.
Staying focused and motivated
Every day I look at my pics of Valerie and my motivational words and I remind myself why I do this – FOR MYSELF.
Pulling out of a comp can be upsetting as you think you are letting everyone down. And don’t get me wrong, I had the wee tear when I talked it through with my trainer, and my hubby. But like they said, you have to be in it 100%. One spec of doubt is enough to throw yourself off your game. If that means giving yourself a stern talking to like Miss Anne did or re-evaluating where you are, hat you want to achieve and when, then do it. You have to have your game head on.
Bodybuilding is not just about changing the bod, you are also training your mind and spirit as you go. All of those need to be strong to succeed.
My Goals for this coming week are:
This week I will:
1. Accept my decision as the best for me
2. Focus on the mass building – 7 months is HEAPS of time
3. Eat clean, as though I don’t have a show in 10 weeks, I have one in 7 months, so lets not undo the good work!
4. Eat my CARBS! Eat to grow.
I’ll still be doing updates too, as at the end of the day I want to share what its like in my life as an athlete, a full time manager, a wife (with a sometimes life) and a member of the NABBA exec.
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| Returning Competitor - 2nd March 2009 07:14pm
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13 weeks… my lucky number….
Well folks, another week closer. Looking back on my goals from last week, I did eat clean, trained hard and heavy, sorted first 20 secs of routine, got in touch with Ali to see if she can make my bikini, resigned (oh what a great feeling), did yoga – once.
So pretty good.
I did no cardio at the request of my trainer. We’re doing a measurement test at 12 weeks, and the aim over the last 4 has been to add another kg of muscle. So carbs up a bit, heavy and hard and no cardio. I think its worked, but 10.30am on Tuesday the 10th will tell me!
Went to posing with the girls on Sunday and got some lovely feedback. They mentioned I’m looking lean, muscley and well on target for my show on the 30th of May. Awesome. People at work keep telling me I’m loosing weight. Not so much on the scales, but things are tightening up – which is exactly what I want to see at this early stage.
Other than that, I did have a beautiful steak meal and some ice cream on Thursday night! I had a black tie awards dinner for the HRINZ HR Awards. I had won my regional title, so this was the national winners. The steak was divine as was the tablespoon of ice cream, but no booze and a lot of water later, all good. Only prob was getting out of bed after 4 hours sleep to make a very very early flight to Whangarei the next day!
Below: Reminders: Staying motivated, focused on my goal, overcoming obstacles ....
The week ahead ...
This week will be a nightmare – more so than last. I’m out of the office today – working from home this arvo as we have a pre-audit tomorrow. All day event, and won’t be able to get training in.
Then I’m off to Auckland on Wednesday to present to a union conference, then in the Auckland office Thursday training staff, then finally at my desk (in between meetings!!) Friday!
So my training will be fit in around what I can do. I’ve decided to make it easier on myself and to help with the stress of “oh god I haven’t trained chest and its 9pm” by doing the following workout programme for this week only:
Monday – HIIT am, then upper body pm (chest, back and shoulders)
Tuesday – HIIT am
Wednesday – HIIT am before flight, then legs pm at hotel gym (don’t know what machinery etc
they have but can do a lot of plymoetrics, squats, treadmill lunges etc).
Thursday – am abs, yoga
Friday – back in town, train with Trainer – so upper bod
Sat – legs
Splitting my training into upper and lower body sessions means I can get the training in, and will also give my body a bit of recovery time before hitting the 12 week programme. I haven’t had any time off the gym since November, so this is a “mini break” for me.
Then I start my 12 week programme. First 6 weeks will look like this:
Mon chest, bic and abs
Tues hams and calves
Wed rest
Thurs back, tris and abs
Fri delts and calves
Sat glutes, quads and abs
Sun off
Cardio across the 6 weeks will be HIIT varying from time and sessions across the 6 weeks. I
’ll also be looking at switching my one hour session with my trainer to two half hours when I start my new role on the 30th of March.
Other Changes ....
Other than that, I got a new addition to the family. I couldn’t help myself and with my lovely husbands approval, we bought Hercules home. He’s a little sweetie, and a real cuddler. So far Mischief has adopted him and Sy even seems to tolerate him – and she don’t like many cats! He’s taken to sitting beside me in the study so here’s a wee pic.
Below: Hercules ...what a cutie!
Also a few pics of what motivates me… .the treadmill and my gym room.
Hubby is a qualified sports masseuse so this table is my recovery!
And Valerie Waugaman, love her!
Also, my project – sorting the washhouse – painting, re flooring and general tidy up. Last comp time I painted a room every two weeks – the kitchen and the wash house are the last bits of our wee cute ex state house to do. I find having a project helps me get through the long dieting nights when hubby is away and tv is crap. Also stops me thinking about food!!
My Goals for this coming week are:
To get the week over, as then travel comes to a bit of a stand still til I move jobs.
This week I will:
1. To eat clean, always hard when travelling but will pack CHOP CHOP and protein
2. To check with Ali on style and colour of bikini
3. To finish rest of routine whilst in hotel Wednesday night
4. To keep yoga going increasing to 2 sessions a week
NABBA Update
I think I have my guest poser….. Justin Rhys has said yes, so I owe him a big coffee and a feed, and a massive thank you!! Look forward to seeing him on stage at NABBA Wellington on 10/10/09.
PS – awesome congrats to Miss Anne – well done on your verbal!! I know how hard that can be and the effort required. Well done soon to be Dr Anne.
NB: From Anne: awwwww shucks thanks girl ....still have a wee bit of work to go but i can see the home straight!
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| Returning competitor - 22nd February 2009 08:12pm
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Sunday 22 February
Another week closer….
This week was a bit of a mare. Travelled a lot, and my youngest cat Little Miss got hit by a car and killed on Wednesday.
I’ve been in a weird, somewhat sad mood for the last few days. So has Mischief – Little Miss’s adoptive mummy.
Below: Pic of Mischief and her first brood
Sy – the other cat, she’s become extra cuddly too, and trust me she is one non cuddly baby!
Below: Sly
After having my measurements done 2 weeks ago I was told to cut back on the cardio. Ha!
Not a problem…. Its been getting darker here at 5.30am, and raining a lot.
Plus last week saw my travel etc 2 days out of the 5, as well as a few off site training sessions for work within the region.
Funnily enough, the scales have been kind to me. I’ve been steady in my weight. Good sign, means no muscle is dropping off me. This also means my targeted 12 weeks should do the trick.
My treadmill arrives on Wednesday, and hubby has set up a space for it in our little back shed gym. He even rigged the old stereo up so I can plug in my music etc. I’ve chosen my routine music, and have even got the beginning sorted, so glad about that.
Due to work commitments, travel and the loss of Little Miss I ended up squashing training in where I could. This of course led to a feeling of such weariness this week. I had been going hard and heavy over the last 2 weeks in an attempt to get as much muscle on me by the 12 week out point as I can. I’m still going with this plan, but have taken today (was supposed to do chest as away tomorrow) and Monday off.
I trained chest with butt yesterday so though it was a “dedicated chest workout” it was still a workout.
Training this week will be as follows:
Monday - off travelling, in Christchurch all day
Tuesday – legs with Trainer, cardio
Wednesday – shoulders and abs
Thursday – chest and tri, cardio
Friday – back and bics
Saturday – second legs, cardio
Again, 4 sets, 6-8 reps, mass building compound sets mostly.
Next week I’ll be switching my programme up to follow a set outline for 6 weeks, then another switch for the remaining 6 pre comp, as well as incorporating a graduated HIIT cardio programme.
I’ll also be changing day and times with trainer – probably to two sessions within the next 5 weeks because I HAVE A NEW JOB!!!
Diet
I took today completely off diet and supplements. This is not something I do when I’m in contest prep, but being that I do still have a couple more weeks before things step up a notch diet wise I decided to give my bod a rest today. Funny – the only really bad thing I have eaten all day is a piece of cheesecake!! The protein was still in, even had eggs and oats for breakfast.
Bodybuilders – we talk about cheating but man, its not like it’s a day binge at McDonalds!!
I am proud that this week, even with a few set backs, I stuck to my goals reasonably well.
I have increased carbs slightly, and it hasn’t affected my look or leanness.
Tip for the natural hard gainer ladies out there – we need good clean carbs and protein to grow!
Have been pushing heavy and hard, upping poundage in a few areas.
Picked music – ok I flutter, but I keep coming back to this track so done. Have faith – an ongoing battle but getting better.
I had a huge fear the comp I am doing in May would be canned due to lack of competitor numbers. I was thinking “should I even bother with it??”. HELL YEAH – come this far, if it is cancelled, I will continue to the next goal!
Goals for This week
To focus on mass still. Another 2 weeks to push hard, then a re-measure at the 12 week out point. This week I will:
- To eat, clean and with carbs slightly increased by half a serve morning and night.
- To recontact bikini maker, make sure all is good to go for style and colour I want.
- To sort first 20-30 sec of routine.
- To do the formal resignation letter (This will give me the timeframes for rejigging my trainer etc).
- To complete yoga 2 x per week. My side tri pose is not quite right due to a tight chest. This means I can’t quite get my shoulders back.
- To have faith in my skills and my determination to succeed.
Wearing my other hat, the NABBA Wellington Committee met this weekend.
Our motto “Putting athletes first”.
We have an exciting new venue this year – the Lower Hut Town hall, FREE and HEAPS of parking – for those of you who remember Vic Uni, this is a good thing! Close to Queensgate – food, shopping etc for the spectators, and sponsors tables.
I’m just working on a surprise guest poser – fingers crossed.
Coordinating the show is hard when competing, but we have a good team on the committee, so this year should be smooth.
Show date 10/10/2009, and yours truly will be competing in this one too.
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| Returning competitor - 16th February 2009 06:34pm
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Monday 16th February….. what have I got myself in for!!!
The week past has been weird, really weird.
I had my measurements done on Tuesday. Fat Free Mass, up a bit yippee! Weight going down, BF going down – all good. Except… then my trainer told me I need more mass. The more mass you have the less cardio you need to do apparently – wouldn’t that be grand!!
So he suggested limiting cardio, eating more carbs and aiming to gain 1kg of mass in 4 weeks (3 now….). The ultimate aim is to be at 50-51kg of FFM by my last competition at the end of the year. He also wants me about 12% on stage at my first comp, as not to sacrifice muscle in lieu of extra leanness. (I want to be 8%).
This lead to my weird week. I’m an internaliser – analyse everything… ! Every time I stood on the scales, the weight was going down. I broke the 60kg mark and it keeps falling. This was funny considering I’d upped my carbs and dropped the level of cardio I was doing. Of course then I had the “oh no, I’m loosing muscle” panic. But the body has a way of adjusting.
I had even thought about flagging my May comp and just aiming for the end of the year. Then I came to a realisation. Body Building is about improving yourself. You don’t know who will turn up on the day, if they will be leaner, bigger, or denser than you. You really can only compete against yourself, and that’s what I’ve decided to do. Sure I want to win. But I also know that regardless of trophies, I’m looking a hell of a lot better than I have, and can only keep improving from here.
Diet - outcomes for the week:
Food was not as clean as last week, and carbs up a bit. But I feel better for it. Will help with my goal of gaining 1kg of FFM in 3 weeks.
Making a conscious effort to eat more clean carbs. Have increased my oat intake in the morning to half a cup, and every night this week I will have carbs at dinner – mainly half a kumara or half a cup of brown rice.
I’ve also changed my supplements a bit to include Nitrous Oxide and BCAA pre and post workout, plus increased my dosage of Kre-alkalin.
Training outcomes for the week:
Training was reasonably good this week. Focused on hard and heavy, and really linking into the mind muscle connection. Being inspired by Maria I even decided to add ab crunches in every second day. I’m at 150 a set… the girl is a machine to do 500!!
My focus this week (apart from mass) will be bringing some density to my upper chest. When I diet down I get that lovely bone thing going on in my upper chest – always a good look!!
This week will look like this:
Mon Chest and Trics – lots of incline and decline, HIIT cardio
Tues Train with Trainer – legs, HIIT Cardio
Wed Shoulders and abs
Thurs off, cardio, stretch
Fri Back and bic
Sat Second legs
Sun off, cardio or walk, and stretch
This week will be 6-8 reps for 4 sets, again heavy with good form.
This week's schedule
This week work wise is going to be nuts. As I write this, I should really be doing the board report… oh well…. I’m always late with that! And then a few too many “coffee” meetings and a couple of off site trips where I’m training staff.
Still getting used to the long blacks! I’m pretty good at taking my food with me, always have been. This makes the trips a bit easier as I don’t have to think too much about where and when I will eat.
Plus, this week I’m supposed to get the paperwork for my new role… so a bit of negotiation no doubt and then the fall out at my current job, but nothing I haven’t done in the midst of comp before!!
Progress on goals:
Although my week was a bit weird, I did meet most my goals. Cardio in, but only 3 sessions as focus is mass at moment. Did spend QT with hubby – went for a walk on beach and had ice-cream (well mine was sorbet, and it was free meal Sunday!). Did read a few blogs on nzbb.co.nz – the whole NABBA vs real NABBA thing cracks me up. Amazing what people say when they don’t actually know. Still breathing….. just.
My Goals for this coming week are:
To focus on mass. 3 weeks to get 1kg of muscle mass on me – easy!
So goals are a little different to what they would be if I was focussed on fat loss:
- To eat, clean and with carbs slightly increased by half a serve morning and night.
- To push heavy for 3 weeks, low reps, high sets.
- To pick music. Golly this is painful! Every time I find a tune I like, I can’t seem to get a routine around it…. Back to the drawing board.
- To have faith in my skills and my determination to succeed.
My future goals – oh yeah, I’m thinking post comp…..
Next year, I am thinking of giving the Ms Fitness class a whirl. A lot of ladies get this confused with shape – but it’s the more active routine (ie aerobics, flips, etc) and an evening dress round. It’s been a very long time since I did a cartwheel, but I like a challenge, and this may be it. Plus, I can still compete figure as this is the only class that allows athletes the chance to compete in two categories at one show.
15 weeks to go and counting....I’m doing this! |
| Returning competitor - 8th February 2009 02:54pm
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Journal of the Returning Competitor continues ....
Saturday 7th February……16 weeks to go!!
This week has been a lot better than last week. Hormones back in check.
Diet - outcomes for the week:
Food has been a lot cleaner, not 100% “diet mode” but about 95%.
I had a chocolate bar last night.. tiny milky bar, ate half and felt sick. And not a single mocha so far!!
Well, this might change Sunday as its two free meal day.
Touched base with my trainer on food, cardio etc. He said keep the fruit in – so I’m slightly addicted to chicken and fresh pineapple – sounds gross, but sooooo delicious baked together.
Also been eating watermelon when I getting hungry or nectarines.
I’m still not eating all my carbs at lunch, mainly due to laziness as I work through lunch and am generally in the middle of a report, presentation or meeting, so the rice and veges get cold after I’ve eaten all the chicken. Going to make a concerted effort to sort that this week.
Below: Normal food for work: Oats, chicken breast, rice etc, some fruit, pills and protein
Training outcomes for the week:
Another great training week.
This week was a 5 x 5 – 5 reps, 5 sets heavy as can go.
So proud of myself as I did 1 set of 20kg db shoulder presses – Hubby spotted of course, but it felt rewarding.
Pushed some good weights on chest and back too.
Second leg session today, and then I walked home from the gym.
50 min walk in the sun so a bit sunburnt, even after I put sunscreen on!
I am pleased with how my legs have developed over the last year, I definitely look nothing like my former self a few years ago – I found some of my old precontest prep photos from a few years back……ew… I have grown in all the right places!
Training Changes
I’m introducing High Intensity Interval Training cardio this week.
Basically 20 mins of running full on for a minute, jog for a minute.
At the moment I’m doing this on the street, but have got my treadmill arriving end of Feb.
Got the cheapest deal to hire one!
I find HIIT burns fat off me quicker than long steady state cardio.
This week's schedule
This week will be another full on one for me, with travel again and a fat test on Monday.
Weight is not dropping dramatically on the scales which is good, as it means I’m loosing fat not muscle.
Body is tightening up and it will be good to see what Monday’s results are.
Training plan for the week looks like this:
Monday – Body Fat and train with Trainer, HIIT cardio am
Tuesday – Traveling, HIIT cardio am
Wednesday – Legs, am cardio
Thursday – chest and trics, stretch
Friday – shoulders and biceps, cardio am
Saturday – cardio am, second legs
Sunday – posing practice
I was going to rejig my programme, but will get through this messy week work wise, so will chat with Trainer, see what body fat looks like and evaluate next week.
Supplement wise for those interested, looks like this.
First thing: Krealkalin (so much better than creatine!!), tribulus, fat burner and niacin.
I have bad circulation – the niacin helps.
Fat burner at the moment is Lean FX available at the Protein Bar in Wellington or on line.
Mariana is a great supporter of the sport, and also has a cool women’s gym clothing line out… funky, but practical.
Post cardio: protein shake
10ish: fish oil, multivit or iron pill
Pre lunch: 2 x fat burners, 1 trib
Pre workout: 2-3 krealk, 1 fatburner, shake
Post workout: 2-3 krealk, shake
I’ve added 3 serves of glutamine in this week too, just to keep the muscle on me….
I have just come off plasma jet, a growth product – good stuff, but expensive.
Another supporter of the sport owns Gymeez in Wellington.
He’s getting some samples of super pump in soon, so will give that a whirl if I’m in the 16-12 week out period. I generally don’t bother with growth stuff to close to a competition.
Below: My favourite protein powder at the moment:
Progress on goals:
Meet a few of my goals from last week, in terms of cardio, clean eating, mochas down to one a week, choose bikini color (well, it’ll be burgundy or black).
Still working on the breathing and chilling.
Nice to see Maria’s thoughts on positive thinking and goal setting. I’ll be reading her updates with interest, as she is a great competitor.
My Goals for this coming week are:
1. To do 4 HIIT cardio sessions this week
2. To maintain clean eating and free meals x 2 on Sundays until 12 weeks out, where free meals will go to one every 10-14days to shake up metabolism.
3. To spend some quality time with hubby.
We’ve both had a lot on, and though I’m preparing for comp, it is important that we take the time to connect with each other.
4. To stop reading the negative comments on nzbb.co.nz.
Don’t get me wrong, it’s a useful site, but as a member of the NABBA Exec I do get a bit peeved at people ranting on about stuff they know nothing about… I wish we’d all support the sport, regardless of federation, placings, novices vs open, gear vs no gear, boob job vs no boob job…... I think sometimes people’s opinions are taken for gospel.
5. To breath, focusing on goals for week and preparation for competition
16 weeks to go and counting....Now its on!
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| Returning competitor - 1st February 2009 06:09pm
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Sunday 1st February……Another week down
Well this week was a little shite to put it mildly!
On Monday I felt moody and pimply, and tried really hard all week to keep my mouth shut as I was about to throw my toys… which I did on Friday…. I also had a job interview for an AMAZING role, which I’m now the front runner for.
And then my period turned up!!
Well, that explains it all. I’m generally all over the place with my menstruation, so though my hubby can pick when it’s turning up before I can, I’m finally getting a bit more in tune with my body so even though its random, I can judge it a bit better.
Food/Diet Update
So this meant that my food diary is a little interesting.
I’m still sticking to the couple of free meals on Sunday theory, but I was craving more carbs, which ended up in me eating more fruit….. and 2 lemon sorbets, and well I still haven’t quite kicked the trim mocha thing, but I’m down to two a week!
Not too bad on the grand scheme of things.
My carbs had been down a bit at lunch and post workout, with me just having a shake, instead of the usual shake and banana.
So next month, I’ll know what to watch for and will counter it with slightly more brown rice at lunch and maybe a bit of fruit post training.
Training Update
Training wise has been great, even if a bit low in energy.
Another great thing about this time of the month for me is that my body doesn’t store iron.
I’m supposed to supplement, but again, always remember this when I’m tired and grumpy from no iron.
A steak on Friday night and a bit of lamb on Saturday and I’m feeling better.
I got 4 cardio sessions in this week of 35-40 min power walks or jogs.
Glad to be back into my running.
Weight training was a mid weight range with reps at 8-10 this week.
Next week I go back into my 3-5 reps by 5 sets, heavy as I can handle.
Love this type of training but find it works best thrown in every 4-5th week.
Legs are always higher in reps, as for figure, you want good legs, but not with the thickness and vascularity of a physique lady.
NABBA - New Developments
I went off to the NABBA AGM on Saturday as a member of the exec.
Some exciting things in store for NABBA again this year, with a revamp of the fitness model class and some new blood being injected into NABBA Christchurch.
Fitness Model
If you are a gymnast, cheerleader, aerobics instructor, pump, tai chai, or martial arts person who wants to display your talents – this is the class for you!!
Focus is on the routine – an athletic routine – think Suzie Akin, but in your chosen area of interest.
The second part of your presentation is evening wear – dress or suit for the chaps.
And the cool thing is this only class in NABBA which allows you to then go on and enter another class (ie Figure, athletic men, shape etc).
Shape for those ladies wondering is about your shape!!
So the emphasis is on that, we want to see it, so covering up you butt etc with skirts is not allowed (but is allowed in Fitness if your costume deems it appropriate), and there is not the emphasis on “athleticism” in the routine.
The new NABBA regs will be out soon with more guidelines in them. For those interested, contact NABBA HQ, and they’ll help you out.
My Plans
I am 50/50 about going to the CHCH Classic to support the Asia Pacific International as exec member but also to compete shape.
This depends on my preparation for the figure show I have in May.
I have a good shape, but with the diet, cardio etc required for figure, I may be too lean for shape, or I may feel I’d like to focus on coming in the best I can for the May show.
The week ahead - training, regime and lifestyle goals
This week will be another full on one for me, with travel, training 20 staff and about 6 days of work to get done in 4 with the long weekend coming.
Training plan for the week looks like this:
Monday – Back and abs, cardio am
Tuesday – Legs with Trainer, cardio am
Wednesday – early flight, so no am cardio, Chest and Trics in the evening
Thursday – cardio, stretch
Friday – shoulders and biceps, cardio am
Saturday – cardio am, second legs
Sunday – posing practice
At the 16th week, I’ll re-jig my training a bit, and reevaluate diet post body fat test etc.
My Goals for this coming week are:
1. To do minimum of 4 cardio sessions this week
2. To maintain clean eating and free meals x 2 on Sundays
3. To give up mochas …. Again!!!
4. To pick bikini colour, put money for it aside and contact designer.
5. To breath, focusing on goals for week and preparation for competition
17 weeks to go and counting....
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| Returning Competitor - 27th January 2009 06:10pm
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The Returning Competitor - her come-back journey ....
Week of 24th Jan to 31 Jan
What a great weekend, perfect weather. Been painting and finally at the little fiddly finishing bits which is a nice feeling. Planted my lettuce, rhubarb and basil, which the kitten promptly dug up, thinking it was a giant kitty box!!
Was even a good food weekend, so proud of myself. I find Friday night a disaster as hubby and I usually want couple time, as we both travel and train a lot…. But I managed to cook a lovely shrimp, tomato, low fat cheese omelette instead of the usual phone call for pizza.
Sunday
Sunday saw my introduction of “controlled” freer eating day. Had eggs with a tiny bit of bacon and some mushrooms for brunch, and then half a serve of curry and a wholemeal naan for dinner. Oh and a small choc bar. In between was the usual, protein shakes, supps, bit of fruit.
Saturday
Saturday saw my second leg session.
I usually do legs on a Tuesday with my trainer (or Wednesday if we do something else). Those sessions are all butt focussed, which is good, as I had no butt, just saddle bags… oh yeah, gotta love that pear shape!!
Second leg day is usually higher rep (12-20) and lots of single leg stuff, lunges, ham curls, extensions, calves and some plyometrics thrown in for a mix. I was sweating within 5 mins of my workout, I blame those butt to the floor squats!!
Sunday is my day off.
Posing practice
Had big plans of doing cardio but ended up doing an hour’s worth of posing practice instead. Every comp year most of us say we’ll practice our posing more, and I’ll admit it is one of those things that generally goes on the backburner.
But as this year I want to shine on stage, it is important that my posing shows off my best bits, so I am putting a lot of effort in here. Even dragged out the hooker shoes which I’d thrown up the top cupboard. Think there is a bikini or two up there I should find. LOL
Posing is interesting, especially if you are doing it with other people as you can’t help but compare – it’s natural! And this is where things can get a bit dangerous if your mind isn’t centred. You start thinking “oh no, she’s bigger, smaller, leaner, faster, stronger, taller, more cut, more muscley, more defined, more, more more….less, less, less….. “ Not good for the confidence. I find its good to remember what a top Ozzy INBA Judge says:
“The answer to the Ms Figure question, "what are the judges looking for?" is to say the judges are looking for the competitor who displays the highest standard of their particular body type/shape.
This covers the situations where the winner may be a 'hard' competitor who looks in peak condition or a 'full' competitor with aesthetic shape and symmetry. The judges are simply looking for the best competitor and this means you should focus on your improving your body shape/type”.
I’ve taken that on board, in that I have a certain skeletal structure and a certain muscular shape, so I will do the best I can to present my best shape, not someone else’s.
Monday - balancing work/training - the realities for me!
Monday, work day. Lots of meetings and interviews this week, and the travel kicks off next week,
Great! I will get off for a back and ab session about noon.
Cardio was supposed to be this morning, but slept in, so will thrown a post dinner walk in tonight.
Still on track with the cardio as managed to get 4 sessions in last week, so will aim for the same this week.
Training looks like this at present:
M back and abs, cardio
T Legs with trainer, cardio
W Chest and triceps, cardio or Friday if miss this day
T Off (or catch up session if Travel sees me miss one), cardio
F Shoulders, bic and abs
S Second legs and abs
S off
My Goals for this coming week are:
1. To do minimum of 3 cardio sessions this week
2. To maintain clean eating and free meals x 2 on Sundays
3. To give up mochas (you have no idea how hard this is for me!! Hate any form of milky coffee except for mochas…. Gawd! But better get out of the habit now)
4. To train with intensity, focus and determination.
18 weeks to go and counting....
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| Returning Competitor - 23rd January 2009 05:37pm
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"RETURNING FIGURE"
Today we start diary updates from a mystery bodybuilder - someone who has competed previously, but not for some time.
She is planning to compete again in 2009, and is happy to share her story and journey with others.
Not only does this provide an added accountability mechanism for her (she can't back out now can she!) but it helps to promote and educate others about our sport and what it takes to compete.
Currently she has elected not to disclose her name - although I am sure you will find out in due course ! But feel free to follow her progress:
A description:
Female, early 30s, short competitor. Last competed in 2007
Her story .....
I gave up competing for a year to "grow" as much muscle as possible.
As a hard gainer, I find it difficult to gain mass while in competition mode, I also have the tendency to either over do or under do the cardio, and not eat enough to grow. I have always wanted to compete overseas, not just for the experience but at the top of my game.
To do this, I needed to get my head around my body, what I wanted my body to be, nutrition as a way of life rather than "comp prep", training to gain mass, and more importantly to get my head around being successful in this sport.
The lure of competitive bodybuilding, the prospect of competing internationally and why now?
I have always wanted to compete overseas. 9 is my favourite number, so I figure what better year than 2009!
Also, it has taken a year for my to really get my head around the focus and determination you need with your mind and spirit to really be successful in this sport.
I could have quit competing and taken up some other sport, but I love this sport, the training, the nutrition, the focus and individualism it has. I'm not into group sports, so I wasn't about to take up indoor netball!
I enjoy bodybuilding as I like to see how far I can push my body naturally to change its shape, its strength and knowing that I am ultimately responsible for my success appeals to me.
The game plan:
First comp all going to plan is the INBA All Female Qualifier in Auckland on 30 May 2009. From there, I have a plan.....
My come-back experience:
Coming back into competition year is exciting, but nerve racking, because this year I want to do better than I ever have. I know that I will, as I already look 10xs better in shape and density than I have.
Fortunately I'm not starting from scratch, as I never stop training or eating relatively cleanly. The only thing that hits the back burner is the cardio!! I have a good idea of my regime, what to eat, how to prep, but I am getting some assistance from a PT because even old hats need a helping hand!!
I have one of those watery bodies. So I look at some of the people in the gym and think "geez, I've got a lot of work to do", but I need to remember to keep that in perspective to the stats, body fat, and the fact that I have always held water. The measurements are going in the right direction, so how I look in the gym is not necessarily how I will look on stage.
There are those that look fab in the gym, and on stage don't shine!
I would describe my body as currently ….
FAT!! HA HA HA lol
Stats: 62kg, FFM of 47kg, with bodyfat of 24%.
Aim: To get the bodyfat to 18% by mid Feb, and start 16 week diet down on 9 Feb 2009.
Sounds naf, but my leg size and bicep size has increased for the first time in 3 years, and the hips and waist are coming down. I have also managed to gain 5-6kg in FFM over the last year.... so things are moving in the right direction.
My training/eating regime – and the changes required for my come back:
I've been training hard out since my last comp.
I did suffer from a knee injury, which lead me to re-evaluate the way I train. This saw my increase my core strength work, finally fix my squatting stance, and I'm supposed to stretch more... I do stretch more than I have in a while, but still not enough!! 2009 New Years Resolution for me!
I see a PT once a week because this is an expensive sport! He helps sort out my niggles, form and has really sorted by butt and hamms!
Eating clean to me is now just a way of life. Don't get me wrong, I'm not a goodie two shoes... I eat Hell Pizza and the odd gluten free Burger, with some dessert thrown in for good mix as well. But "off season" my eating is clean 80% of the time, weekends are a bit free-er.
Now 19 weeks out, my week is fully clean, and Sunday is my only free day - with the odd eggs on toast or dessert thrown in. My cheat meals are now more higher clean carbs than high fat, high carb.
I drink, but not much. Never really have any way, so the odd glass or two of red wine and a vodka here of there.
About my lifestyle – and the changes required for my come-back:
Well, nothing much has changed so far. I still whip off to the gym for an hour during my lunch break at work.
I have a hubby, whom I adore. He has even set up a home gym in our back unit for those days when I've been travelling or stuck at work and can't make it to the gym for a work out.
No kids.
I'm a manager, and my role sees me travel the breadth of the country very regularly. This can make getting cardio in before a 7am flight a nightmare. Nutrition wise, most people are used to me rocking up with my own lunch, shakes etc.
I always order food for my meetings, but only for the attendees - I don't eat it!
I'm loving the Koro lounge though - not for the food, but the black coffee, and the chance to heat up my chicken breast!! My life is sooo sad lol :)
Apart from bb, I have no other time consuming hobbies except gardening and doing up my house. These provide great distractions from the need to eat crap when a couple of weeks out from a show. I also love catching up with my close friends and family.
I try not to let the fact that I compete impact my work, life, hobbies etc. I just plan well - taking food with me, getting training in regularly, getting up early while hubby is asleep to cardio so we can then spend our weekends doing couples things etc.
My support structures:
Hubby is great, wonderful. He has told me this year "off season" my body looks better than it ever has.
Hubby is also a competitive athlete, and though not in bb, he knows the dedication, time, patience etc required to do well at a sport.
Most of my friends compete or have, and those that don't are used to me by now - they might think I'm a little nuts, but they are all great support and encouraging.
My parents saw me compete for the first time in 2007. Me in a teenee bikini might have been a bit much for dad, but he is always asking me how my muscles are! My Dad was a competitive long distance runner in his day, so understands the importance of dedication to a sport.
My Goals for Jan to Feb are as follows:
1. Introduce 3 x 30 min cardio sessions a week. These are either a power walk or a jog at the moment.
2. Clean eating every day except Sunday - where can incorporate a free breakfast and or lunch/dinner
3. Choose a song!!! Gawd, I had one, but then too many chicks used it last year, so over that!
4. Decide on bikini colour (early I know, but this is an enjoyable goal!)
5. Aim to drop body fat from 24% to as close to 18-20% as I can by end of Feb
Well that’s the plan!
Currently you may not know who I am but feel free to follow my progress!
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| Mat Jones - Part two - 10th November 2008 06:53pm
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Mathew Jones - a Former Taranaki Bodybuilder and Junior NZ BB'ing Champ talks candidly about his recent experience of competing in Australia
Well first of all Hi to everyone back home and thanks for having a look at my profile.
I will give you a bit of info of how it was to compete this year and my training and diet.
This was for sure the hardest and most trying thing I have ever done in my life. Sure I have competed many times but this time was a lot different.
I moved over here (to Australia) in January to start something new just to get away for a while. So I started work at a coffee shop called Gloria Jeans in the middle of a small town called Geelong about 45min. out of Melbourne.
I started training at an old school gym called Fitness Physique it is like the fitness company in New Plymouth (where I lived in NZ) was but about five times bigger.
I have always wanted to be a nurse so it seemed like a good time to get into it. The course started in July this year and all of a sudden I had the urge to compete again.
I decided to do the Vic national qualifier in October 3rd. So pretty much from the start of the course I was dieting. Good times for my fellow students!
My daily regime
I started getting up in the morning 6.00am - bike to the gym then go home to get ready for school. Bike there. It started at 9.00am and finished at 4.00PM.
I would then bike home then off back to the gym for an evening weight session.
It started to get really hard about halfway through this diet as I had exams also no car and financially it was very very hard working 2 days a week to pay for rent, all my food, supps and all other bills.
What was so different was that I had no family or other bber's in the gym. I was the only one competing.
I'm sure like many others that when I compete I like to be around people I know best especially family and as the diet gets harder the more you rely on them and your fellow bb's.
When it got to about 2 weeks out there were days when I thought i just couldn't do it. I was biking to school one day after my morning cardio session and I wanted to break down in tears I felt so weak, tired and hopeless.
My nursing teachers were telling me to stop as they could see how pale I was.
They said it's not healthy and I had exams.
My blood sugar levels were dangerously low at 2.5 mmol/l it is dangerous when they are below 3.5mmol/l.
Once the last week came around I was excited but I was so stuffed I could hardly do anything. You don't get much energy from egg whites and beans.
I just told myself to keep going also ringing my best mate in NZ Andy Hill - an awesome bodybuilder - kept me going for the last week.
Making it .....
Well I finally got there.
A huge line up of 20 juniors. They reckon one of the best junior lineups they have ever seen for quality.
They compared the top three for about twenty mins.
It was very hot and the sweat was going wild with those extremely hot light.
Well I got third. Not too bad but the judges did tell me that my tan was to light and patchy may have cost me a placing.
But my sights are set on next year as it's my last year in juniors.
So look out for me 4th October 2009
I must say thanks for this awesome site it kept my motivation up. I was on it a minimum 5 times a day. (NB: Anne just popped in here to say thanks to Matt for the nice words.....)
Here is an overview of my diet. A very boring one but effective one:
Meal1. ¾ cup of oats 6 egg whites
meal 2. ½ cup brown rice ½ cup veg 200gm chicken breast or kangaroo
meal 3. ½ cup brown rice ½ cup veg 200gm chicken breast or kangaroo
meal 4. 1/3 cup brown rice ½ cup veg 200gm chicken breast or kangaroo
meal 5. ¼ cup brown rice ½ cup veg 200gm chicken breast or kangaroo
meal 6. Protein shake with water
This was the diet from about week 12 to 1 month out then it changes again by cutting out all red meat and sauces and boiling the chicken and smaller portions of rice.
And the last week from Monday to Saturday every meal was 200gm boiled chicken and ½ boiled beans.
The comp was on Sunday.
I carbed up Saturday night starting at 4PM with potatoes and rice wafers at this time cutting right down on fluids.
After the diet the first meal was McDonald's.
I couldn't help myself. I ate what ever I wanted for a week and now my diet is the basic stuff rice veg meat but mix it up a bit and also using sauces I'm also having treats whenever i want.
So thanks to everyone for reading and to Maria Dunlop. It was awesome to follow your progress coming up to my comp you did awesome.
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| Mat Jones - 17th October 2008 04:19pm
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Mathew Jones, formerly of Taranaki, but now based in Australia, recently placed 3rd at the Victoria Champs held on 3rd October, in a lineup of 20 competitors. Mat is currently studying in Australia and had to juggle his student life while preparing for this comp. Mat was a fomer NZ Junior Champ.
Mat is in the red trunks on the right.
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| Paul Adams - 3rd September 2008 01:44pm
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Paul Adams is currently in training for the NZFBB nationals. Here is a typical day in his life - 8 weeks out...
Paul Adams
Age: 50
Lives in: New Plymouth, Taranaki, NZ
Currently in training for: The NZFBB Nationals
This will be his second comp. His first one was the Wellington NZFBB event in April.
Paul is new to competitive bodybuilding at 50 years. He said it has always interested him and now with the kids grown up he has time to be selfish and focus on what he wants to do.
His physical transformation so far:
Paul said he didn’t know what he weighed before he started bodybuilding – maybe 78 kg (a ‘little chubby with middle age spread”- he said). For the Wellington’s he reduced his weight to 66.8kg – then went up to 74kg post-comp. He is currently 73 kg now and is aiming to coming in with more muscle but leaner for the Nationals in 8 weeks time.
A day in his life:
Paul works full time, in the insurance industry. So training, diet and everything else occurs around a busy work day. A typical schedule right now is as follows:
Meal 1: 6am – get up and have a 40gram protein shake with water. Porridge + trim milk, coffee.
Meal 2: 8am – when at work – have 8 eggs (7 whites + 1 full egg). He just swallows these raw – he doesn’t have time to cook them. These are prepared in advance – cracked and put into plastic containers and taken to work.
Meal 3: 10am – ½ protein shake, protein bar + apple
Meal 4: 12 noon: ½ cup rice, 1 ½ tins tuna, mixed veges
Meal 5: 2pm 8 eggs (a repeat of meal 2)
Meal 6: 4pm – 50 gram protein shake
Meal 7: 6pm – back home for 400 grams chicken breast. 2 slices kumara + lettuce + tomato
Meal 8: 8pm: 8 eggs raw (i.e. 7 whites + 1 full egg)
Meal 9: 10 pm: 40 gram Protein shake + water
Meal 10: 2am: 40 gram Protein shake + water. Paul wakes up during the night to have this and he has done this added meal since April.
The only change which Paul has made to his diet since April has been to reduce his carbs.
Food Preparation Strategy:
To eat this number of meals, preparation is key says Paul. He takes to work each day Meals 2- 6 (above).
To do this he packs:
2 lots of 8 eggs already cracked (yolks removed) and put into plastic containers.
Below: The plastic containers that hold Paul's egg whites to take to work each day. Just a quick swallow (no cooking) and that is a meal.
1 ½ tins tuna + ½ cup rice + veges (his current favourite Asian stir fry). This is already mixed up. Paul cooks 2 days of rice and stir fry together every second day and then divides this up. This way he doesn’t have to prepare things every day. So before work, also grabs a container of his vege/rice mix plus the tuna. At work they are heated in the microwave.
At work he keeps a supply of protein powder. ICE Horley’s in chocolate is his favourite and his protein bars are Horley's Carbless – (the double chocolate flavour).
Training:
Paul does cardio 3 mornings per week – 1 hour walking. This is done before breakfast (5am) on non weight lifting days.
Weights are done 4 days per week. He works out at the gym Saturday and Sunday plus 2 days during the week. This schedule works best due to his work demands during the week.
Below: Paul on the left practicing his posing as he counts down to his next comp.
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| Wellington Seminar Update - 1st September 2008 11:59am
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For those unable to attend, Maeuve Agnew provided the following update and pics from the Wellington BB'ing Seminar which was held on 31st August. Hand outs are also available - refer to the contact details at the end of this report.
Seminar Report.....
The Wellington Bodybuilding Seminar was held on Sunday 31st August. It was a great couple of hours covering off all aspects of competing in either NABBA or NZFBB Shows. We were lucky to have Jim Pitt and Marianne Poole (President and Secretary of NABBA New Zealand) present as well as officials Terry Hills and Mark de Lew from NZFBB.
The audience included some seasoned international and national competitors along with lots of new and fresh faces, which was great.
Topics included discussing the different classes and the type of look judges are after for them, show day processes, tanning, bikinis, drugs in the sport and posing.
Seminar handouts were provided, including notes regarding the NABBA Wellington Show on the 4th of October and the NZFBB Nationals show in Wellington on the 18th of October.
If you would like copies of the seminar's handouts and explanatory notes, please contact Maeve at maeve.agnew@publictrust.co.nz and she'll happily send them out. They apply to any NABBA or NZFBB show.
Attached are a few photos from the day.
Thanks to those that come along and to the guest speakers.
If you have any questions regarding NABBA contact Maeve (Wellington Secretary) and she'll happily help you out. Terry Hills is also available to discuss NZFBB queries at terry.hills@xtra.co.nz
Below: Organisers and speakers getting themselves geared up and ready for the session....
....and here are some of the bodybuilders who came...recognise any faces?
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| Maria's Newspaper article - 15th August 2008 01:05pm
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This Article was in our local newspaper - the Taranaki Daily News and features Bodybuilder Maria Dunlop
Dunlop won't let arthritis cramp her style
By FELICITY ROOKES felicity.rookes@tnl.co.nz - Taranaki Daily News | Friday, 15 August 2008
Maria Dunlop does not look like a sufferer of rheumatoid arthritis.
She's young, fit and a competitive body builder.
"I was struck down nine years ago with this hideous disease," Mrs Dunlop says.
"It's not just an old person's disorder, there are heaps of people around my age who are putting up with this."
The 39-year-old is eight weeks away from competing in the North Island Bodybuilding Champs and along the way she is raising money for Arthritis New Zealand.
"I want to create awareness of this disease and promote exercise and weight training as a great help - with no side effects.
"I want to put a fit face to arthritis, not the usual old lady knitting in a chair," Mrs Dunlop says.
Before she was diagnosed with arthritis, she was a successful competitive body sculptor and personal trainer.
"When I was first diagnosed, I thought that was the end of bodybuilding for me. I thought there was no way I could do it again."
But she didn't give up and as the competition approaches she is lifting weights like she used to and still works as a personal trainer.
"I just want people to know it's not the end of the world."
A member of Arthritis New Zealand, Mrs Dunlop was tired of going to meetings and being surrounded by older people who she felt she couldn't relate to.
She created her own support group dubbed Arthur's Girls which has 12 members and caters to like-minded, young women suffering from the debilitating disease.
"These women were suffering in silence, embarrassed and thinking they were the only ones in pain. Because it has been thought of as an old persons disease they hadn't told anyone."
She says one woman in the group is in her early twenties.
"We are young ladies, not a lot of old biddies," says Mrs Dunlop.
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 Maria in action |
| Off-Season Muscle Building - 12th February 2008 05:39pm
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I asked Sandy Lee Jose what ideas and strategies she suggested for bodybuilders to focus on in the next few months, so they can come back looking even better (and more muscular) in 2008?
Sandy Replies:
You have to face the fact that you can’t stay lean all year round and make improvements especially if you are natural, female or middle aged.
Ok so you have finished a comp.
It will take about 2 months to get back to some sort of normality. With eating and training.
Then you might have about 4 months until you re think your next years comp plan.
Over the past years I have tried to stay around 63-65 kilos off season and compete at 60 kilos, but I knew that I should be competing at 58-59 kilos.
Each time I started dieting it would work for the first 4 to 6 weeks then I would hit a plateau. Why? Because staying lean and doing cardio all year made my body too fit and too efficient at what I was doing.
So last year I tried something different and I suggest everyone has to try this to improve.
To compete in April of next year:
Oct/November: I stopped all cardio, I ate and dropped reps to 6 - 8. My weight went up to 68-69 kilos but my strength increased, I was doing one arm rows with 130 lb d/bells.
Then I started to diet and do cardio on the 1st December, had Christmas day off and ate whatever I liked.
Then started back on the diet a couple of days later. I was 65 kilos on boxing day.
This kicked my metabolism into over drive.
From then on the weight just kept falling off, I lost a little strength when I went back to reps of 10, but only a little.
I weighed in at my lightest and best for years at 58 kilos.
Towards the end I was eating so much to keep the muscle and I cut my cardio in half, and I was still losing fat.
Below: Sandy in action
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| I didn't get a trophy - was it worth it? - 14th December 2007 07:11am
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Sandy Lee Jose addresses another less talked about issue of competitive bodybuilding - how to cope when you don't place.
I DIDN'T GET A TROPHY - WAS IT WORTH THE EFFORT?
Some bodybuilders - especially first time competitors - spend a lot of time and effort training for an event. They put themselves on stage, but some don't place. Some feel feel bad about themselves and negative about their efforts and their activity.
Competitive Bodybuilding is complex - it is not like running a race, objectively knowing your time, how must faster you need to go to win - it is a bit more subjective. Bodies, as a medium are also unpredictable - you can look great, but on the day who knows how your body will stack up - who will come out of the wood work. And on that stage, you not only present your body, but yourself -Competitive bodybuilding is a bit personal.
So what advice can Sandy offer bodybuilders who compete but don't place? How can bodybuilders manage their own feelings?
Sandy Replies:
The worse I ever felt was the time I didn't win, I blamed myself and I was intolerable, I still remember when I didn't get one call out, but again it was my own fault. I lost sight of myself and was competing against others and not for myself.
Firstly you need to keep sight of things. Be realistic.
Problems arise when friends and family (and its not their fault as love is in the eye of the beholder) - they see you up there and to them you are the best, and that's great, for it takes a lot of encouragement to get up there, and a lot of the time we need people around us to keep our spirits high.
The problem comes when people keep telling you that you should of won etc.
All I can say to those you don't place, and you have probably heard it all a thousand times...
Each year a thousand guys and girls start out to compete, and in the end only about 5 of that number make it on stage, feel proud in your achievement. For there are heaps sitting in the audience that never and will never make it.
The other thing that you need keep in mind- is that this is a sport that takes time to build. You can’t and shouldn't expect to win the first time you get up there, or the second or third.
The worse thing that can happen is winning your first show. You might think the opposite, but if you win the first time, there is only one way and that's down.
Once you win its harder.
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 BB'er Sandy Lee Jose talks competition |
| I Can't Stop Bingeing Eating! - 30th November 2007 01:18pm
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Sandy Lee Jose is a top Australasian Bodybuilder with many years of experience. I put to her some hard questions – issues which bodybuilders are sometimes confronted with, but maybe don’t talk a lot about.
In the first of a series of three questions, here is her response to question 1.
1. I HAVE FINISHED MY COMPS AND NOW I CAN'T STOP BINGE EATING. What can I do?
Sandy replies:
I have found that it doesn't matter how long you been doing this sport and how much you try everyone goes through this binge eating.
It can spiral out of control sometimes, I don't believe people when they say they don't go through, every male and female I have met over the years goes through it.
Advice steps and how to control and deal with it.
- Realise this is normal we all do it.
- Keep up the training, especially the cardio. I don't take time off at all after a competition, I am back in the gym straight away the next day, doing a couple of days of lighter weights to get the blood circulating, first body part is legs, as usually I haven't weight trained them for up to 2 weeks prior a comp. And I walk every morning and night.
- Don't punish your self when you eat something bad, get over it and get on with the next day.
- Over the first month when I get my eating back under control then I back off the training, this way the continual cardio and training sort of compensates for my over eating.
- Try to limit yourself to one celebration meal or night out with friends and family a week. Just get everyone together in one hit.
- Keep yourself busy, do all those things that you have been neglecting over the past few months, paint a room, go through your wardrobe, just stay busy.
Think of it this way: Your muscles are dying for the food, and I have found that I grow and get really strong during this phase. Most people can make some of their best gains straight after a comp.
Questions Coming Up:
OFF - SEASON MUSCLE BUILDING: What ideas and strategies does Sandy suggest BB’ers focus on over the next few months so they can come back looking even better in 2008
I DIDN'T GET A TROPHY - WAS IT WORTH THE EFFORT?
Some bodybuilders - especially first time competitors - spent a lot of time and effort training for an event. They put themslves on stage, but didn't place. Some feel feel bad about themselves and negative about their efforts and their activity.
What advice does Sandy offer bodybuilders in this situation? How can bodybuilders manage their own feelings if they don't place?
Stayed tuned for these next installments.
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 Sandy talks bingeing - Hey she does it too! |
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