One girl's journey into the world of Figure competition

Posts tagged “protein

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.

JAN BOD 4

2012-09-02_09-46-42_729-1

JAN BOD 2 JAN BOD 1

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 Beauty of Chocolate and Bodybuilding

Can chocolate and bodybuilding exist in a peaceful marriage during your competition prep?

Of course!  And isn’t this the answer you wanted to hear?

As a certified choco-holic turned wanna-be bodybuilder, I found a way to satisfy my craving for chocolate without sacrificing my body – and it’s a good thing, too.

After months of clean eating in the off- or on-season, any injection of sugar in my diet immediately makes me hay-wire.  I never understood the concept of a sugar high until I eliminated sugar from my diet…and the crash after the high is multiplied 10 fold these days, so I went on a search for a fix for my sweet tooth that wouldn’t leave me feeling sluggish after indulging.

Welcome Beverly International’s Ultimate Muscle Protein Powder!  Trumpets, please!  Twenty grams of protein, 120 calories and 4 grams of carbs, plus a pretty stellar amino acid profile – AMAZING!

ULTIMATE MUSCLE PROTEIN (Chocolate)

While chicken has a special place in my heart, UMP certainly comes in as a close second for protein consumption.  It’s not just that this stuff tastes like brownie batter, but it’s that when you add just enough water it magically turns into chocolate pudding.

Dessert that is pure protein?  Magical.

I usually add a few crushed almonds or a dollop of almond butter.  When I’m using this as a meal replacement I add in about a 1/4 cup of low fat cottage cheese and give it a good stir.  It feels like a cheat, but it’s not.

Try it out for yourself.  You can check out the stats on Beverly’s website here, but look around at sites like www.smartbodynutrition.com to get it at a discount.

With this protein powder on hand whenever the urge to cheat comes my way I just engage in some muscle building chocolate action.

Let me know how you like it – and let me know what helps you satisfy your cravings when you’ve just gotta have something chocolatey.