The 3 C’s: The Key to Growth

I recently read a great forum post by a lifter on bodybuilding.com.  Check it out here.  It’s called the 80/20 Rule for Lifting and calls your attention to reality: 80% of what you do doesn’t matter.

Supplements, routines, macro nutrient minutiae: all that is distraction to a degree.  You should focus on the 20% that matters and I’m calling that 20% “The 3 C’s: Challenging, Consistent, Clean.”

The 3 C’s are what you must do to achieve any growth or body change result:

Challenging:
Lift weights that challenge your muscles to failure and keep increasing weight as you gain strength.

Consistent:
Keep at it.  This is how results happen.  It takes time, but if you keep at it you will see your body change.

Clean:
What you eat matters.  Lean protein, complex carbs, natural fats.  Don’t eat crap or else you will never get where you want to be.  Your body is made in the kitchen – no joke on this one.

Follow the 3 C’s above, see results, repeat.

I’m changing my outlook on this bulking period and sticking with it until March: Screw the details.

Lift heavy, lift often, eat enough, rest enough.  Oh, and have fun.

What does your bulk look like?

At the Starting Blocks: Week 1 Bulk

Off we go!

This morning I took my initial set of measurements and stepped on the scale for the first time in a long while.

During the warmer months, I’m usually about 5 pounds leaner with my legs being tighter and more defined; however, after the holidays, being sick for 2 weeks without working out, and being on creatine and increasing carbs for the past week, I’m a little soft in the lower body and abs.

Regardless, this is the start – not the finish – and I’m looking to add size, so the weight gain and temporary discomfort are all part of the game.  I had to look back on my post here to remind myself that this whole process has a beginning and an end.

Here are the results from today (all measurements are relaxed):

	1/4/14
	WEEK 1
WEIGHT	144.60
WAIST	29.00
CHEST	37.00
HIPS	37.75
RIGHT ARM	10.50
RIGHT THIGH	21.00
SHOULDER WIDTH	41.25

When I look back at my 2012 numbers, I had finished my bulk with close to the same measurements as above but with 10 more pounds.

I’m hoping to add about 1″ back to my shoulders and arms during this bulk and keep my hip and thigh measurements relatively similar to where they are now, although gaining some size in those areas is inevitable.

Below you can see the comparison of where I stand today at 145 pounds and were I was in 2012 at 150.  In the 2012 photo, I was about 3 weeks into the cutting phase after a 4 month bulk and was much fuller and rounder than I am now.  Granted, I was posing and in heels in the photo from 2012 and am relaxed and in bare feet in the photo from today, but I was certainly bigger.

 

Right now I’m rocking the lean, runner / dancer look, which is fine, but I definitely want to push to balance out my muscular lower half with a more rounded, full upper body.

DIET
This past week I executed the 45 carb /40 protein /15 fat breakdown that I referenced in my previous post; however, my mood and libedo plummeted.  I was quickly reminded how flat and emotionless I felt during my 20 week cutting phase before my competition over a year ago and immediately knew that I needed to shift my macros – bulking should be fun!

I did some additional research and found this great article on Simply Shredded, one of my favorite sites.  I highly recommend reading this if you’re in – or starting – your building phase.

I discovered that the cause of what I was experiencing was due to too drastic a reduction of my dietary fats.  Fats are responsible for normal hormone function (including testosterone) and if they are reduced too much you risk experiencing the effects like those above and you can inhibit your body from reaching an anabolic state.

I have since revised my macros to the below and will follow this breakdown this week:

MACRO	TARGET %	CALORIES	GRAMS
CARB	0.45	1,035	259
PROTEIN	0.35	805	201
FAT	0.20	460	51
TOTAL	1.00	2,300

WORKOUTS
I have stuck to my 3 day / week split, although I truly miss being in the gym 6 days a week.  I’m focusing on getting plenty of rest on my off days and trying to get at least 8 hours of sleep a night (I was getting about 6).

I’m not sure if it’s because I have been sick recently and my body is still recovering, or if it’s because my lifts are more complete, heavier and more taxing, but I have definitely felt shot after each gym session this week.

I’m working out each body part during each workout and am doing 5 sets of 10 reps per exercise, failing on the last 1 or 2 sets.  I’m focusing on lifting heavy with excellent form.

While I was hell-bent on maintaining at least one program for a solid month, I have been wanting to challenge myself mentally and physically and so on Monday (1/6), I’m starting CrossFit.

Based on the fact that I have been doing regular bodybuilding lifts for over two years, this change to more olympic, dynamic movements will surely shock my system and hopefully fuel growth.

I’m extremely curious to see how my body reacts and, if needed, I’ll shift my calories and regular lifting sessions (if I still need them) accordingly.

Will definitely keep you posted.

The New Year of 2014

It’s a new year, and while that doesn’t mean it’s time to start over, the beginning of a new year is a good place to start.

I have been training myself since my competition last November, and while I have positively changed the appearance of my physique (stronger, more define abs, better glute structure), I have not gained the upper body size I have been chasing after for two years.

Over the holidays, I got the urge to compete again in order to have a focus, a plan, a goal; however, after reviewing the pure financial cost associated with pursuing another competition – forget about the opportunity cost – I just can’t swing it this year.

While chatting with my targeted trainer / coach the other week, I told her how I had been lifting for over a year but hadn’t gotten the size gains I wanted.  She mentioned that I probably needed to stimulate my body in new ways – more dynamic movements and a modified diet, consisting of more carbohydrates.

So while I save up the funds to hit the stage in 2015 – if not sooner – I have resolved to make some shifts in my overall training / diet regimen starting this week to see where it takes me.

—-

The Plan: Clean bulk over the next 3 months, starting the cutting phase in April

The Diet: 45 carbs / 40 protein / 15 fats
– Starting with 2000 calories, making adjustments as I review my measurements and weight every week

The Workout: 3 days instead of 6 days
– Incorporating more rest days
– Targeting all body parts each work day with more dynamic / power movements

The Results: Will keep you posted with photos and measurements

—

Starting Point:

,

The Show – An incredibly late recap!

Show day finally arrived on November 18 and I felt ready.  I got up at 5AM and by 6 I was in lower Manhattan for hair and make up.

I was amped up, dried out and ready to go.  Looking at the images below, I can see how small I started to look after the hours of cardio that I put in.  This is why it’s so important to have a really strong and thick muscle base to start with when you begin to lean out.  You will always lose some.

My boyfriend commented to me, “I didn’t think you would get this skinny.”  I didn’t think so, either.   Regardless, I felt good.

I got to the venue around 11AM, checked in and then waited for them to let us backstage.  Once we were allowed into the dressing area, I got my final buff down and grease up from my amazing coach and was ready to hit the stage.

I ate rice cakes, almond butter and honey during the morning and you can see how I filled out in the shoulder area from the morning photo above.

I walked on stage, executed my poses and felt confident.  You can see all the contest photos  here.  I guarantee my hair did not look as messed up as it does in all these photos – just bad timing.

I placed 8 out of 10 with some clear areas of improvement: Larger upper body, more defined and lifted glutes and hamstrings.

Regardless, I was happy with the results.

After the show my best of friends came to support me at the show with homemade tee-shirts and a big sign.  It made my night.

I felt fit and fab for the next week as I travelled to SFO for Thanksgiving.

My full tan hung around for a good week post show (I am usually my mom’s color) and parts of my tan are still hanging around on my feet and thighs 3 weeks later.

I was surprised how unhappy my digestive system got after incorporating long forgotten foods into my diet again: stomach cramps abounded as I ate things I hadn’t eaten in almost a year, but after about a week, they dissipated.

It was nice to take a break from the gym and be outside in the sunshine for a while.  But I was ready to get back to NYC and ready to get back to clean eating after a few days of fun.

I’m back to lifting now and am having an amazingly FUN time in the gym again.  Working out for yourself is sometimes so much easier than working out because you MUST.

Throughout prep I feared that I would never want to lift another weight again, but now it’s clear to me how important fitness is in my life and how much I want it to stay a big part of it.

I have been pretty easy on myself in terms of diet.  I’m eating frequently and cleanly but have little cheats here and there.  My six pack is just a glimmer of what it once was, but that’s okay.  I’m not freaking out.  I’m not out of control.

I have decided that I want to work on my overall physique to obtain the proper proportions that a figure competitor needs.  I’m going to spend the next 6 months or so building for ME and not necessarily building for a show.  If, towards the end of the year I want to compete again, I will, but for now, living a healthy, fit lifestyle and feeling amazing about myself is my goal.

I have learned a lot this past year and will recap my learnings soon.  As for now, I’m enjoying life with friends, working through a transition in my relationship (why does it feel like we all go through that after our first competition?) and sorting some things out in my life.

Fitness, health and wellness don’t have to stop because I don’t have a show in my future at the moment; they are my idea of fun and one of my favorite parts of my life.

And I’m excited for them to continue to be.  Every day.  Every way.

Happy Birthday To Me

So instead of celebrating my birthday on stage and then celebrating my birthday with a delicious and much awaited post-competition meal, I will continue on the straight and narrow path to competition (see previous post).

I took some serious inspiration from Abs of Steel (a fantastic and well-writtem blog if you haven’t yet subscribed) and woke up “early” this Saturday morning and was at the gym by 9AM.  I kicked out a great workout:

Squats (6 sets)
Deadlifts (4 sets)
Plyo jumps super-setted with leg press (4 sets)
Glute bridge super-setted with one legged lunges (4 sets)
Leg extensions (4 sets)
Leg curls (4 sets)
Abs

All followed by a 45 minute spin class – very sweaty.  

Back to the apartment for 6 egg whites, 140gm tilapia, 125 gm greenbeans (by that time it was 12:30PM and I had only eaten 1/2 a scoop of whey protein + supplements).  

Onward we go today, tomorrow and the next 2 weeks, until the job is done.

Happy birthday to me!

  

 

Throw a Wrench In It

So I was one week out… Then I was three days out…  Then all of a sudden, I was 2.5 weeks out.

Not cool.

The Hurricane that took the East Coast by surprise caused chaos in NYC and caused my show, which was on November 3, to be pushed out to November 18.  I understood.  This change was all with good reason (no power, no public transportation, massive flooding), but this threw me for a loop.

Disappointment abounded.  I was really looking forward to some pizza and some cake on the 3rd (my birthday) and I am admittedly tired of dieting.

After having prepped and prepped and felt like there was no end in sight, I was finally coming up to the finish line and pushing through.  Then, on Wednesday night, I got an email from my coach telling me the bad news.

So here I am, now 2.5 weeks out.  I’m going to kick it back up again, re-set.  I’ll be in a better state of mind this time to do the salt and water depletion that I have to do.  I will get there – just a little more to go.

There will only be a more positive outcome because of it.

Getting There

You know, I thought I would go into this whole prep screaming from the rooftops about my progress, telling everyone every detail of my life from how I was feeling to what I was eating to what I was working out and when.

But I didn’t.

By the time I was about 6 weeks out (my last post) I was overcome with doubt. I felt like I would never get to where I wanted or needed to be to take the stage. I wanted to give up and I wanted to convince myself that it just wasn’t worth all the trouble.

But for some reason I didn’t.

Instead of sharing my feelings with you all, I kept it inside. I kept quiet.  I got frustrated, but I also got to work.

I hit the cardio hard. Hit the weights. I struggled through many fights with my boyfriend about the stupidest things because I had suddenly turned angry from all the dieting, all the exercise and none of the good stuff (sleep, sex or food).

I was allowed one cheat meal at about 5 weeks out during which I consumed lots of pizza: It was good.

I struggled with low energy at work while I transitioned to a new role within the company, which really ran me ragged.  Trying to focus and learn a new area on very little food and very little energy is not an easy task.  At about 4.5 weeks out I told myself, “This is just how you’re going to feel.  You are going to feel shitty.”

I ate lots of chicken and lots of vegetables. I started carb cycling at 4 weeks out. I added some new supplements to my regime: a new thermo, more BCAA’s, L-Carnitine and some Glutamine.

On the weekends I worked out.  During the week, I worked out.  Before work I worked out.  After work I worked out.  And when I wasn’t working out I was at work.  Or I was cooking chicken or at the grocery store.

And now here I am: 2 weeks out. I am 2 pounds away from my goal weight.  I feel pretty damn good.  I have been practicing posing.  I have my hair and makeup appointment set.  I have my bottles of tanner ready to go.  I have my “tan plan” all set.  I still need to get my jewelry.

The only cruddy thing is that I got my suit in the mail today and I think it’s too small…

On to the next battle, right? Let’s see if I can fix this one…

Sunday

I am about 6 weeks out now. I am 147 pounds and need to be around 138 before I’m totally dried out. I have about 9 pounds to lose, about 2 pounds a week and so I’m really hunkering down to strip down.

I have been struggling lately with the amount of coaching I have been paying for and the amount of coaching I have been receiving. I can’t help but feel like I have been an afterthought throughout this whole prep and am worried that I won’t be fully prepared or prepped.

The thing that gets me is that there have been a lot of dollars involved and I feel like I haven’t really gotten what I anticipated / need.

This does not do a lot for me in terms of trusting what is going to happen over the course of the next 6 weeks. Am I going to get to show day and not be ready? Will there be a show?

My cardio was increased from 2 hours a week to 6 hours last week, so I am now on the cardio train almost every day. I am riding my bike around the city, running, attending spin classes and doing the stairmill either in the mornings or after my lifting sessions.

My diet is at 1500 calories a day now (45 protein / 40 carb / 15 fat). I am taking vitamins and other supplements, along with creatine and will add in a recommended fat burner once it arrives in the mail.

Cravings are starting for food that I would never crave normally, only because I want to taste something. The foods I have been eating are bland, which I never minded before but now since there is no leeway for the off-diet food choices, I am wanting everything from hot dogs to Pop Tarts to Snickers bars.

Progress is being made, though. My trainer said that I was looking tighter when he saw me on Wednesday. I see it mostly in my upper body, but my abs are coming out and I can tell that in about 3 – 5 pounds they will be completely there.

Yesterday when I took a spin class I could see my abs in the mirror as I sweated my behind off. Good to know there is muscle underneath my skin.

In terms of mood, I am snappy like a turtle and tired. My energy is low and I’m trying my best to stay happy and positive.

The thought of having a cheeseburger with bacon and mushrooms and a cold draft beer at the end of this all is helping me get through.

I’m doing my best to keep pushing. My coach said to work on my core, my trainer said to work on my legs, I think I need to work on the whole damn package.

Today I have legs on the agenda along with sprints and steady state stairmill. I’ll post my workout later today.

Where was everyone else at 6 weeks out? What does your coaching consist of? What are you getting for your buck?

Movement and Change

I have to admit: I have had some doubts during the past few weeks of prep.

I felt sure that I was getting leaner but the scale was not moving progressively downward, which played some tricks with my head.  I could see my abs coming out in the right light, my butt was tightening up, but as far as the scale was concerned…

One day I would be at 152, the next day: 151, the next day 153.  It was like that for about 2 – 3 weeks.  I thought for sure I was doing something wrong.  I was probably eating too much, I was stagnating – what was going on?

In my head my thoughts were: I’m not making enough progress.

So yesterday I emailed the photo below to my trainer and my coach.  This was the photo from last Sunday.  I was checking my email every 5 minutes to see what they would say and when I did receive their responses, they were both incredibly positive.

I told them that I wasn’t losing weight and they both said that it was very possible I was still gaining muscle but that I definitely looked leaner.

Thank you, Figure Gods!

My coach said that I could up my cardio to 45 minutes a session from 30 for the next week before we have our in-person check in.  I am also being extremely careful to keep my macros and calories in check.  I never deviated far, but there were a few days where I was a little over.

 

Last night I did the full 45 minutes after my “resting day lift” of bis and tris.  I followed macros to a T.  This morning what did I find when I stepped on the scale?  150.6!

I have not seen that number since my weight was on the way up during the bulking phase.  Although I know not to live by the scale, this means that my body is changing.

Last night, my boyfriend told me that my legs were definitely looking tighter and the other night in the gym someone who I hadn’t seen in a while came up to me and said, “Don’t take this the wrong way, but you look good!  I remember when you first came in here and you look great!  You’re consistent, making progress.”

I needed that.

Here we go!  Finishing out the 5th week of cutting on Sunday.  I am out of town this weekend, going home to visit my Grandmama for her 96th birthday!  I will post a new photo early next week – looking forward to seeing what’s happening.

What’s going on with your prep?

Posting and Progress

I recently read a post on someone’s blog informing readers that just because she hadn’t been posting didn’t mean that she wasn’t making progress.

And here I am, stating the same.

I have been waking up early (read 5:30AM) and riding my bike downtown with a change of clothes, makeup, meals for the day, post-lifting and post-cardio workout drinks and a change of shoes on my back.  I usually get to the gym in midtown by about 6:05AM and start working out by 6:15.

After a good 45 – 60 minute lift, I down my BCAA’s and head upstairs to the cardio area where I bang out 30 minutes of either walking on an incline at 15% at about 3.3 – 3.8MPH (2 times a week) or I do 20 minutes of walking with 10 minutes of HIIT sprint intervals (only 2 times a week).

After the cardio I’m pretty sweaty, so I hit the showers, dress for the day, and walk my bike (along with all my other stuff) to work where I kick through an 8 hour day of retail new product development.

I have to say that I am really tired of feeling like a sherpa every day of the week.  Toting around at least 4 Tupperware containers and a change of clothes and shoes at all times is kind of  a pain in the behind.  Does anyone have suggestions for how to cope with this?

There has to be a better way!

I am taking my progress pics for this week tonight; however, here are my pics from Week 2 (today starts Week 5 of cutting).

 

I am nervous to see what the photos from tonight look like, only because my weight has been dropping ever so slightly, although I feel like I see changes in my overall appearance.  We will see what the evening brings!

I will post the photos from tonight tomorrow so you can see the difference.  I’m kind of terrified but I have about 11 weeks, so if I ned to kick it up a notch again, so be it.

Get ready for more updates soon!