2017 Prep Update: Day 240 of 275

School is out for summer!  Yay!!  I’m teaching a morning session of summer school starting on June 19, so I only get a week off, but that’s OK.  The summer school session will help me stay busy and that might help a little with the nerves I’m going to feel as the show gets closer.  The negative voice in my head keeps reminding me of the last time I was on stage, when basically, my biggest fear that I would not be taken seriously as a bodybuilder was confirmed.  So I’m getting back up there to be judged again.

Have I done enough?  I don’t know.  Improvements have been made.  I have worked hard and continue to work hard.  It’s impossible to know what will happen in a bodybuilding competition because some factors, like genetics and age, are beyond my control.  But no one will out work me.  I’m consistent and methodical.  I can control that.

July 2015, 128.6 lbs

A couple weeks ago, I lightened the loads on my leg press.  I’m smaller now and the loads I wanted to use started to strain some old quad pulls.  Better to lighten things up a bit and keep working than to risk an injury.   Coach took direct shoulder work out of my program for 4 weeks to allow for a full recovery in those joints.  I got my lateral raises back last week – so happy!  I felt like a kid who got her favorite toy back after having it taken away.  My back movements are still progressing, but progress is slowing down.  Tricep work is stalled out now and I have to keep using the same loads.  After this many years of lifting, I’m at the point when progress can take months or longer.  It did take me about 3 years to add 5 pounds to my bench press.  That’s another lift where I needed to drop the loads.  It seems I lose my strength there right away when I’m in prep.

But lifting is still going well and lifting is the thing.  Competing sets a goal for the lifting – which is something I need.  I don’t enjoy competing that much that I look forward to it.  It’s just a finish line for a certain phase of training.  I love the look of bodybuilders on stage – the tan, the poses, the lighting – but I’m an introvert, so spending the day hanging out with all those people…well, it’s a bit stressful.  The first two times I competed, the stage part was fun.  I’m getting back up there with the intention of fighting off a bunch of negativity and finding that fun part again.

DISCLAIMER: In order to be competitive in the division called “women’s bodybuilding” ,  fat loss has to be pushed to the extreme leanness that the athlete is capable of achieving in that contest prep. When I talk about what I’m doing, please keep that in mind.(Bikini and figure divisions have a different criteria for leanness.)    Even though I’m losing fat by creating a caloric deficit, which is how anyone who wants to lose body fat has to do it, I’m doing it longer and trying to lose more weight than is appropriate for general fitness.  Most people should not compete.  Anyone who struggles with food-related issues should not compete.    I’m not jeopardizing my health and would stop if I was because competing isn’t what is important.  I don’t use fat-burners,  I don’t cut water,  I eat well, and it’s all monitored by an extremely smart and protective coach.  And we will carefully reverse the diet afterwards to keep my metabolism healthy – like we did in 2015.

Ok, that said – my scale weight is currently fluctuating between 1 and 2 pounds below my previous stage weight.  Which means, assuming I’ve gain a little muscle in the last two years, I’m leaner, lighter, but might have more muscle density.  I think the fat I’m working on right now has been there since the 70’s.  LOL!!  Even so, the meno-pot on my lower abs is hanging in there.  I’m seriously on a mission to lose it just to prove it can be done, damn it.  The loose skin in various places is a bit discouraging, but there isn’t much I can do about it.  Just looks like my skin-suit is getting a little too big, like my clothes.  The plan coming out of the 2015 show was to limit the amount of weight I gained in off-season so that the skin wouldn’t be stretched more.  I did that, but I do think it will take YEARS to tighten up, not months.  I’m not interested in using fancy lotions, wraps, or anything like that.  Solid nutrition and time will either take care of it, or it won’t.  I’m 55 and I’m grateful to be 55, so if I look like a 55 year old bodybuilder, so be it.  I’m just getting started, so I expect to look like a 70 year old bodybuilder when I’m 70, too.

Hair game took a dramatic turn in recent months.  First, I asked my hair coach to shave off half of it.  Then I asked her to start adjusting the color so that my natural gray would blend better.  The current color looks gray in some light, but usually looks more ash-blonde.  I like it.  Still want more silver highlights in there, though.  Especially for stage.  And speaking of stage – decided to use my velvet black suit for pre-judging and night show.  No sparkles.  Might wear simple stud earrings at the night show, but that’s going to be the extent of the sparkle.  I’m going to do this one “old school”.  I’ve been watching video from the 1980’s, which is when I first fell in love with this sport.  Those are my peers – even though they are retired now and I’m just starting.  Doesn’t matter.  I don’t care.  Everyone else can sparkle.  I’m here to do this thing the way I want to do it.

My “Yay I’m FREEEEE for summer vaca!!” post on Facebook from last Friday…

Taken with a flash.

 

As I said before, I expect my nerves and battle with my internal self-doubts to be more of a challenge this time around.  Which is why I’m so grateful that my friend Michelle will be flying in from across the country to be there for this show.  In the last few months, I developed a little game I play with myself called “I don’t have to actually go to the show if I decide not to”.  Knowing she is coming out stopped that destructive little train of thought at least 3 times this last week.  Just in case anyone else is in the Sacramento area, here is a link to the show information.  If you’re up for it, I’d love to have some screaming support at pre-judging.  I think I can battle back the self-doubt by telling myself that because I gather courage from others to do this scary thing, others will be able to gather courage to do something that scares them, too.  If I can meet you in person, wow.  That would change the dynamic of this day in a big way.

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Filed under Bodybuilding Journal, Competing, Contest Prep, My Lifting Log

How Supplements Fit Into Your Program


Colin’s list here is basically my list. I also add glutamine to my post-workout shake.  When research came out a few years ago showing that glutamine didn’t do much for recovery or muscle gain, I stopped taking it. Over the next few months, I caught every little bug the students brought into my classroom, which was weird since I hadn’t been getting sick since I started lifting. Put glatamine back and my resistance went back up. Sure, it’s anecdotal, not scientific, but it works for this teacher, so I’m throwing it out there.  Research everything yourself before taking anything. 

When Tammy reached out to me to write an article on some of the supplements that could be useful, it’s not that I didn’t want to write it. But I’m always a little apprehensive to talk about supplements especially when it comes to the general weight loss community. See for most people, when it comes time to try and get in shape, they tend to look for ways to get results almost in the exact opposite order they should. It’s not uncommon at all for “what supplements should I be taking?” to be the first question out of someone’s mouth when they get started.
The truth is supplements have very little to do with losing the weight and keeping it off. In fact when it comes to nutrition it’s probably the LAST question you should be asking. It doesn’t mean there aren’t any supplements out there that can be of use, but we’re talking about the last 5% here. There are no pills, powders, potions or wraps that will get you where you want to be. So before I get into some of the supplements I DO find to have some benefit. I would like to take a moment to discuss what I consider to the order of importance when it comes to your diet (largely influenced by Eric Helms’ e-book “The Nutrition Pyramid.”) So with that being said, when it comes to your diet here is what you should prioritize in exact order:

1. Sustainability/Adherence

2. Calories

3. Macronutrients (protein being the most important of the three)

4. Micronutrients

5. Meal Frequency/Timing

6. Supplements

Do you see where supplements fall on the list? Unfortunately, when people get into this stuff the majority of them take this list and flip it upside down. They want to what supplements to take, what exact foods they should eat (there are no magic foods,) when and how frequently to eat, etc. While it’s not that these things make NO difference at all, they are very minor and you can quite honestly get great results just focusing on the top 3 of the above list.

You don’t want to sacrifice something higher on the list for something lower. Don’t worry about what supplements to take if you have no clue how many calories you’re eating. It’s a waste of time to worry about how many times a day to eat if you have no clue how much you’re eating. Most importantly it doesn’t matter what you’re doing if it’s not something you can adhere to and sustain in the long-term. (This is why so few people lose the weight and keep it off, but we’ve talked about this before. How “optimal” something is means nothing if you can’t keep doing it.

So again, unless you have the bigger things down I wouldn’t personally bother worrying about what supplements could be beneficial, don’t major in the minor. Remember, supplements are supposed to supplement your diet, not be the focus of it. But with that said, if you’ve gotten more experienced, your diet is in check, you’ve been consistent with your training, and you want to potentially take things to the next level? Well then maybe there are a few supplements you may want to consider. So without further ado, let’s talk about some potentially beneficial supplements:

1. Whey Protein

I always hesitate to put whey protein on a supplement list because personally I don’t consider it a supplement, I consider it food. When it comes to your macronutrient breakdown getting your protein in is without question the most important. Protein is not only primarily responsible for building/maintaining muscle mass but it’s also very satiating (helps you feel full, especially important in a deficit) and is by far the most thermogenic of the 3 macros. Your body burns about 25-30% of the calories from protein just processing it, whereas it’s about 7% for carbs and 3% for fat. (1) So whey protein can be beneficial because it can make it easier to hit the higher amount of protein typically recommended (around 1 gram per pound of lean body mass, depending on several factors.) It doesn’t mean whey protein is magic or even necessary, it’s just convenient and cost effective.

2. Creatine Monohydrate

Creatine monohydrate is probably the most studied supplement on the planet and easily has the most research supporting it’s benefits. Creatine works by allowing you to train harder and longer. It does so by increasing your body’s ATP stores. (2) Your body’s first source of energy when lifting is creatine phosphate. By supplementing with creatine you give your body more creatine phosphate stores and like that you have more energy for your anaerobic workouts. Creatine also allows the muscle cells to hold more water. So not only does it benefit energy and strength, but it gives the appearance of a larger muscle. It’s worth noting you may see some slight weight gain when you start supplementing with creatine, but this is due to increased water retention in your muscle cells and has nothing to do with fat.

When you take creatine doesn’t appear to matter as it’s a stored energy so whenever you’ll remember to take it daily is the “best” time to take it. There also does’t appear to be any benefit of taking other forms of creatine (for instance creatine ethyl ester) over creatine monohydrate as they are more expensive and no more effective. (3) Taking between 3-5 grams of creatine daily would be suggested for most. Some people recommend a “loading” phase where you take more creatine the first week, but this will not saturate your muscle cells “better” only faster but with a higher likelihood of bloating as a side effect.

3. Fish Oil

Supplementing with EPA and DHA has been suggested to potentially increase heart health, reduce inflammation, improve exercise recovery, lower blood pressure and even support muscle-protein synthesis. (4, 5, 6) Make sure you are taking 2-4 grams of combined EPA/DHA daily to get the most out of it’s benefits.

4. Multi-vitamin

This one is more of a “cover the bases” kind of supplement. Taking a multi-vitamin can help cover any nutrient deficiency gaps you may have from your diet and/or genetics with what appears to be minimal risk of negative side effects. (7) Honestly one of the best things you can supplement with is anything you are deficient in and of course that will vary person to person. However, unless you’re going to get blood work done to find out what that is, a multi-vitamin can at least potentially aid. You don’t need anything with crazy high 1000% of everything pills (in fact those would likely be the ones that could harm you) but just seeking something with around 100% of most vitamins and minerals is a good place to start. There are also specific vitamins for certain age/gender populations as you may be more likely to be deficient in certain vitamins in those instances.

 

So that’s it, pretty short list huh? Now I’m not saying there aren’t any other supplements that show benefits are there actually are plenty more that can be beneficial in certain instances, but for the general population this list is what I typically recommend. Even then, as previously mentioned, if you don’t have the higher priority stuff down, thinking about what supplements to take is a pretty big waste of your time (and money.)

With that said, however, if you do have any questions about any supplements. Just drop a comment below and I’d be happy to give my opinion on it.

 

If you’re looking for more information download this free guide to help give you some direction. This will also put you on an email newsletter where you’ll get daily emails. Warning – I tell you what you need to hear, not what you want to hear. So if you’re sensitive you may want to pass.

 

Colin DeWaay holds a personal training certification with the National Academy of Sports Medicine. He the owner of Colin DeWaay Training LLC, an online strength and nutrition consulting business that fully customizes training and nutrition programs for those interested in general fitness all the way up to advanced powerlifting programs. He specializes in helping people with a history of yoyo dieting create a more sustainable healthy lifestyle, improving metabolism through reverse dieting if necessary, and helping make binges a thing of the past by creating a healthy relationship with food utilizing flexible dieting. His goal is not to produce quick results, but to help produce realistic, sustainable results that last.

http://colindewaaytraining.com/

https://www.youtube.com/c/colindewaay

https://www.facebook.com/ColinDeWaayTraining/

 

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2017 Prep Update: Day 164 or Why I Shaved My Head


Oh, hi!  Haven’t written in a long time.  Sorry.  Part of that is because I am a busy teacher.   But when I’m quiet, it usually means I’m having a difficult time and I just don’t want to write until I’m through it and can reflect back.   This might be a long post.  I’ll break it up into sections:  Training, Diet, and Hair (or why I shaved my head)

Training

That new training split I told you about in my last post in February didn’t work well for me at all.  It was too much…everything.  I’m an introvert who teaches high school kids – and right now, I have 189 student on my roster.  Each of those students is working at their own pace.  If you’re a teacher reading this – yeah.  It’s like that.  So to say my brain is fried at the end of the day is not an exaggeration.  Lifting is how I manage stress and bodybuilding gives the lifting a goal so I will do self-care when I realistically have no time for self-care.  That phase with whole body lifts pushed my central nervous system too hard each time.  And having to deal with RPEs at 4:30 in the morning – it was not fun.  It was stressful.  When I was in the middle of it and I could not make it work, I was frustrated. Using Rate of Perceived Exertion (RPE) is a well-documented technique.  Many lifters like it and have had success with it.  It was hard for me to accept that I couldn’t do it.  I tried to communicate what was wrong to my coach, but I didn’t know how to explain what wasn’t working.  Initially, he thought I didn’t understand the philosophy, so we lost a couple of days trading emails about that.  There were days I hated going to the gym – and that never happens.  I was getting hurt because I was distracted from paying attention to my form.  I literally cried during a couple workouts.  I felt like my coach and I were not working together well and that bothered me more than the issue with the program.   I finally just quit that split.  I didn’t quit lifting.  I just put myself back onto a familiar split.  Told my coach what I was doing.  We agreed to just go back to an older split that worked well.  I updated a couple of exercises.  And since I’ve been back on that split, I’ve hit a couple PRs on accessory movements each week.

Reflecting, I’ve learned…

  • I hate whole body lifts. I can handle upper/lower splits, but not whole body.  It’s hard to describe, but it almost feels too “confusing” to my nerves.  I felt my stress hormones go up during the lift instead of feeling the expected dopamine release.  I haven’t done research on it, but I suspect it has something to do with the physiology of being a highly sensitive introvert.  The “highly sensitive” part isn’t about emotions – it’s literally about a heightened sensitivity to external stimulation of the senses.  Windy days annoy me because I feel like I’m being assaulted by air.  As much as I love my job, I crave/need those breaks in the day when I don’t have kids around so I can recharge a bit.
  • I hate RPEs because I mentally rehearse my major lifts for hours, or even days, before I do them. When I look on the spreadsheet and see I have a 520 pound leg press coming up in Week 3, I subconsciously psyche up for it.  I’m totally fine picking a weight for an accessory movement if you tell me I need to do 3 set of 12-15 reps.  Given two conditions, I can select the third variable without stress.  But when asked to pick a weight so that I’m using 60-80% of maximum exertion, I get too caught up in the mathematics of that and I stall out.  Honestly, I’m perfectly capable of writing my own programs, but I don’t want to think about my lifts other than everything I pay attention to just to execute them properly with correct form.  I analyze every part of a rep while I’m doing it to make sure I’m activating the muscle intended.   I just want to open the spreadsheet and do what it tells me to do.  I hardly ever miss a rep.  If it says 3 set x 12 reps x 100 lbs, I will lift that damn thing 12 times just because it’s on the spreadsheet.  I will also do 3 sets of 12 because it makes recording it easier.  A set of 12, a set of 10, and a third set of 8 looks like this… 1x12x100; 1x10x100; 1x8x100.  That’s just a pain in the ass.  So I move the thing.  Every time.  And I believe my laziness in recording is one reason I build muscle.
  • I’ve also told my coach that from now on, when things aren’t working, he can expect a text or a phone call – not an email. We’ve worked so well together for over three years that this really was the first time we had something go wrong.  I didn’t really know how to handle it.  As a result, I feel like I was on a deload for a month.  I didn’t lose ground – the number of PRs I’m setting now is reassuring.

Diet

Our school district has a two week spring break.  Today is Monday of the second week.  I told Coach that right now is the best time to dig.  I have time to workout and sleep.  So that’s what I’ve been doing.  Scale has been dropping a little every day.  I am now about 1-2 pounds over my scale weight before we did peak week for my last show.  I still have 3 months.  Conditioning this time will be better.   This isn’t a surprise to me.  We planned this back in 2015 after the last show.  Last week, I brought the calories down to about 10 kcal/pound of body weight for 5 days, then 2 days of slightly more to recover.  I will repeat that again this week.  Coach decides what happens after that based on where we are at.   The actual macro breakdown has my protein set at 160 grams, carbs range between 130 and 150 grams, and fats are coming in under 20 grams.  I don’t stress about hitting any number exactly except for the protein and the calorie.  I’ve got this thing dialed in most days, though.  Since Coach brought protein up, I haven’t felt super hungry.  I also figured out that if I split my morning meal in half and eat more frequently after my early morning lift, I feel better.

I’m satisfied with my progress.  There are 111 days left in this prep.  There is an end-goal for stage, but the real goal is just navigating through these next 111 days as an endurance challenge.  Can I do my life while pushing myself physically in ways I’ve never done before?  Will I be able to manage stress of life while under the stress of what I’m doing to my body composition?  And can I do this with a little grace and sense of humor?  I have stayed on course, but I haven’t been that graceful about it over the last month.  I hope to have learned a lesson I can use over the next 3 months.   This is all for fun, right?  Nothing life and death about this thing.

Hair

This next show is pivotal for me.  I’m heading right back to the same show I did in 2015 that wrecked me a little bit.  I have no idea what to expect after what happened the last time I was on that stage in front of those judges.  And then I had that frustrating lifting month in February.  In hindsight, I see it as a blessing now.  I had every reason to quit – lifting sucked, I turned 55, I’m busy, it’s hard to do, and there isn’t a tangible reason to compete… but I didn’t quit.  I couldn’t quit.   I don’t quit.  But there wasn’t much positive pulling me towards something instead of a general “I don’t quit” stubborness.  Then one day I woke up and a switch had flipped.  I needed to commit and commence with the “ass-kickin’-takin’-names” part of this prep.  That morning, I registered for the show.

I’ve felt different since then.  It’s about redemption now.  Maybe I will always be put in the last place.  So what?  I’m still showing up, aren’t I?  This is amateur women’s bodybuilding.  There is no real-world difference between “overall” and “last place”.   There aren’t cash prizes.  There will be no contracts or sponsorships.  Those of us who do this are motivated by something else.  If the width of my pelvis screws up my symmetry, I can’t give a fuck about that because I can’t change it.  But I can prep hard to lose enough fat so that the glutes attached to that wide pelvis will be visible.  If it’s possible, I can do that.   I have built my delts and quads a little.  That will help with the symmetry a bit.  And I can get creative with posing to emphasize some things and distract away from others.

But how can I be braver?  How can I make sure I hear that little voice in my head that reminds me to be a badass every day when the doubts can be so loud????

So that happened.  This is my signal to myself to remember who I am and why I’m doing this.  I get a reminder every time I see a reflection.  I get a reminder every time that side of my head gets cold, too.  Hahahaha!  To be honest, it was an impulsive thought at first, but I thought about it for a week.  I pulled my hair back and tried to imagine it.  I was beyond excited to get this done.  After I walked around with it for a few days, I figured out why I needed to do it. I’ve had it about a week and I love it.  Not a single regret yet.

Sorry about the length.  Thanks for hanging in there with me!  The support I get keeps me going.  Thank you!!

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Filed under Bodybuilding Journal, Contest Prep, My Lifting Log, Nutrition, Weight Loss

Oh Hey – It’s My Birthday Again!

Eight minutes from the exact time I started writing this post, I will precisely be 55 years old.  I always miss my mom on my birthday.

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Me and Mom

Took some progress pictures today.  I’m not competing until July, and based on how this prep has been going, it highly likely that my conditioning will be better than it was the last time I competed.  I’m humbled and grateful that I’m able to do this considering I didn’t become any kind of athlete until later in life.   I’ve become less comfortable sharing my progress pictures for many reasons.  But this blog started when I started this new life, so I also think it’s important to document where I’m at now.

Today’s pictures compared to October when I started this prep…

Oct 2016 - Started Prep

Oct 2016 – Started Prep

2-14-17-back

10-8-16-back

 

2-14-17-front-bi

2-14-17-back-lat

Can’t lie.  I’m a bit freaked out about this birthday.  I remember being younger thinking that being 55 would be close to retirement – which I might be, but haven’t really decided on that yet. (2/16/17 edit – at the end of this day, I’m leaning towards “sooner rather than later” on that retirement thing.  Love, love, love the kids. It will never be anything about them that pushes me out.) Digging what I’m doing as a teacher right now and I passionately believe it’s a better way for humans to learn mathematics.  I’d like to hang in until I work out the bugs and evolve it.

55 is also a big one because my mother died when she was 56.  Intellectually, I think I’ve done enough to alter my own path, health-wise, to live longer than my mom did, but she died of a brain aneurysm.  We don’t know if that was a hereditary condition or a consequence of her smoking, poor diet, lack of exercise, and stress.

Did I say I am grateful?  I woke up today extremely grateful to be here.

My husband created most of the gifts he gave me.  Aren’t they amazing?  His time and the little things he included in these paintings (he used his thumb print to color the heart with the tree) made these the most memorable gifts I’ve ever received.

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Hubby had to work today, but I took the day off.  I needed to renew my driver’s license since it expired today.  Took my little girl pup with me.  We stopped at a local duck pond for a short walk on the way home.  Poor thing has been cooped up in the house.  Weather here hasn’t been conducive for walks.  I also have a nagging issue with my left ankle and foot.  Nothing serious, but long dog walks aggravate it.

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Started a new training phase this week.  It’s a very different split than what I’ve ever done before.  Coach has me doing full body four days a week for a month with a bit lighter loads.  It’s probably going to be good.  The first week will be bumpy because I need to adjust my habits.  My little gym doesn’t have everything I need, so I have to travel to another one for that one thing I do need on that one day – the logistics need to be worked out.   He also incorporated the use of RPE (Rate of Perceived Exersion) to determine the loads I use.  It’s an uncomfortable adjustment for me to make.  I mentally rehearse my lifts the night before.   When I don’t have an actual load given on the spreadsheet, I ruminate on it a bit – and that’s not relaxing at all.  It’s probably just difficult for me right now because I’m working so much and I’ve been dieting for 123 days.  I’m not mentally flexible right now.

It was a memorably wonderful birthday.  And I will have a carb hangover tomorrow.   It’s all good – I’m leg pressing in the morning.  I’ll turn it all into muscle.  😉

(I didn’t eat all of this candy today. Milk Duds are gone.  And there was a heart-shaped pizza. And a big slice of cheesecake.  This won’t be my last refeed, but it could be my last REFEED until July.)

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Filed under Bodybuilding Journal, Contest Prep, Life

2017 Prep Update: Day 100

Day 100 was last Sunday.


An interesting, unsettling, and maybe a bit impulsive decision was made on Day 100…

Facebook deactivation.

I know – so what?  Who cares? (Is it ego to wonder if anyone noticed?  Probably.  Is it ego to write about it?  Definitely.)  It’s not a statement about social media – I’m obviously still involved since I’m writing this blog post.   I had to find a work-around to keep the Lifting My Spirits page up and plan to keep posting there. Thought about taking a hiatus from that page, too, but it has a purpose and the people who comment there are amazing. They inspire me.

I think I’ve been getting ready for this for some time.  Had a privacy violation a couple years ago that bled into real life.  I stopped accepting friend requests from people I didn’t know and have been posting less.  I’ve been more careful.  I’ve “unliked” or “unfollowed” pages that posted things that yanked my chain.  Deactivating for a time could be the next step in that process.

I like how it has forced some changes in my head the last couple of days.  It’s quiet in here.   I love my job, love the kids, but I am an introvert and working with full classes of teenagers all day drains me a bit.  I’m working about 55 hours a week, training, and I’m working on earning some CEU credits I need to renew my teaching license next year.   My plate is always too full.  (Figuratively, not literally.)  I started paying attention to things I did away from work that recharged my batteries and what cause my brain to spin.  I deactivated Instagram last year.  It took a few days to get out of that habit, but it felt good to share less.  I’ve been on Facebook a lot longer and this feels like I just fell off the planet.  It’s going to be a hard habit to break, but a good thing for me to have less external input in my day.

It’s hard, though.  I don’t want to lose touch with people, so I need to make a new habit to stay in contact.  Learned that Messenger still works and that’s a relief.  Fits my personality better to have private conversations, anyway.  This may be a temporary decision – when my prep is done and I have a little less on my figurative plate and more on my real one, I’ll probably activate it.  It does feel weird.  How did we do this before??  We didn’t even have email growing up.  Were we just…quiet?  The fact that it feels like I’m in withdrawal just confirms that it’s a good thing for me to do.

Whatever…what about bodybuilding??

Training went well this last week.  Got a PR on leg extension this morning.  Coming off the deload week, my loads were scheduled to increase.  Hamstring feels better, but the ankle below it is still tight.  Seems like the hamstring healing up might be pulling on everything below it.  I plan to do more stretching in that area.

Less walking needs to happen since my feet are feeling beat up.  We have a 20-year old recumbent bike at home.  Most years, it was out in the patio.  It’s weathered and a bit beat up.  This adorable puppy has used a pedal as a chew toy when she was working through separation anxiety.  It still pedals, so it’s all good.  Jump on there for a bit on days when my normal activity was low.  We’ve had many of those days here the last few weeks thanks to some winter weather.

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Oh, and weight is still dropping, but not fast.  Much more scale bouncing these days, which is expected.  So far, over the last 100 days I’ve lost about 12 pounds, give or take a daily bounce.  Stage weight goal is in another 13 pounds.  If I make it, this stage will be 4 lbs lighter than last one.  It probably won’t be easy to get there, but it’s part of the game.  The reverse diet out of this one will be just as hard.

So that’s my update for Day 100.

Recap…

  • Training is good.
  • I’m now a hermit.

 

 

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2017 Prep Update: Day 94

Crazy week!  Monday, Jan 9 was supposed to be our first day of second semester after a three-week break.  Didn’t happen.  Weather here made it necessary to cancel school on Monday and Thursday.  We had delayed starts the other days.  Roads were slippery.  No sunshine.  No dog walks.  We all had cabin fever.  I was able to get a ton of  work done to set up for the new semester.  That will pay off for me later since I’m prepping for the show in July and taking an online class to earn CEUs to renew my teaching licence next year.  We live close to the gym I use, so I was able to get in and had extra time…but sadly, it was a deload week.

Every four weeks, whether I feel like I need it or not, Coach has a deload week programmed into the cycle.  I appreciate it because I know that is why I have stayed relatively injury-free since I started working with him in 2013.  Usually, to deload, I’ve reduced loads.  This time, I kept the loads where they were the week before, but reduced the number of sets and reps.  I also skipped all hamstring work for a week to give my left one a chance to heal up.

Usually, I’m happy to have that deload week.  This time, it was hard.  The week was stressful because of the weather, scary driving, and the schedule disruptions.  I didn’t want to increase cardio for stress-management because I needed to rest that hamstring.  Also, I’m three months into a contest prep diet.  Even though my calories were increased a bit, it wasn’t so much that I wanted to divert those resources from healing that hamstring.  By the time Day 92 rolled around,  I was in a funk.

Funk = this is bullshit.  Why do I bother?  I’m not built right.  I’m too old…yada, yada, yada.

Sunday, Day 93 = first leg day in a week.  And no hamstring pain!!!  I was able to do what I was supposed to do on leg press.  I was cautious and brought the weight and reps down for leg curls.  But no pain during the movements at all.  I can still feel it when I stretch that hamstring, but it’s much less intense.  And I’ve noticed the ankle on that leg has become slightly stiff – I suspect that’s the issue flowing down the kinetic-chain.  (That knee was a bit wonky last week, too, but that went away.)  I’m hitting those hamstrings again tomorrow morning.  I know I’m still healing, so I plan to continue to be cautious.

And magically, the funk lifted.

Food wise, I have been struggling with logging.  Monday-Friday, I am on it.  Weekends?  Not so much.  I don’t think it matters too much since I eat the same way – I just don’t want to log.   I’m a flexible dieter, so I don’t feel too deprived from food choices (except I miss pizza – I don’t eat celery, but this is just funny).

I’ve been logging food since 2009, so I think I’m just taking psychological breaks while I can.  Prep progress on the scale is still happening.  Things have settled into the “normal” bouncing that I’m used to.  No change for a few days, up a pound, down a couple, etc.   I look at it as a mathematical pattern.  It’s not linear, but it’s still predictable, so I’m good.  At some point, it won’t be predictable.  I’ll stall for a long time…and then it will get going again but I’ll have to fight for it.  I think that will happen sometime around March.  At least I hope I can make it that long before things get frustrating.

I’m not super concerned, but I don’t think I’ve done a good job with making each day of the 275 day project as awesome as it could be.   And I don’t think it matters all that much.  I’ll probably talk about that in each blog because I need to stay centered on that idea… It.  Doesn’t.  Matter.  I do this bodybuilding thing for much better reasons than what is ever going to happen at a show.

Oh, and just between you and me, I’ve decided to toss in a few extra sets of things not in my program on days where they won’t interfere with what IS in my program.  Nothing crazy.  Today, I did some light lateral raises and these face pulls.  Just getting some blood flow in there.   Recorded the face pulls just to see what’s going on with the rear delts.  Haven’t worked them directly in a long time.   Nothing upper body is scheduled for a couple of days, so it’s all good.  😉

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2017 Prep Update: Day 86

My school district’s winter break is ending.  (We get an extra day off Monday because of some aggrressive weather we’ve got going on today.)  Sleep deprivation and being too busy begins again on Tuesday.  I spent the last couple of weeks lesson planning my entire second semester in anticipation of reduced energy (and brain function) as I get deeper into this prep.  I am passionate about this flipped-mastery format I’m using in my geometry classes this year.  I’m fully invested in it because I believe this makes sense.  I believed in it 15 years ago, but had to wait for technology to catch up.  There is no way I’m going to let a bodybuilding contest prep interfere.  For me, it’s just a stage and a photo.  For my students, it’s a required course with a high-stakes exam also required for high school graduation.  No comparison.

This was a tough week, hunger-wise.  From one day to the next, food volume was constant, but my physical reactions changed.  Some days, I sailed through without much distraction – other days the hunger was hard to ignore.  I think it depended on whether I was actively busy that day and/or what the lift was that morning.  Doesn’t really matter – this is part of the process.  What really gets to me some days is the tracking.   That can be a grind because I’ve been doing it since June 2009.   There were periods when I didn’t track.  After a while, I missed it.  But this flipped-mastery structure has a lot of detailed work involved with it and I get overwhelmed – especially when my reserves are a bit depleted from the diet.  When I’m feeling stressed about tracking, I revert to eating what I ate the day before, in the same amounts, so that if I don’t log it, I’m not deviating much.  In the evening, I will log the whole day.  Because I used the same foods, in the same amounts, logging goes fast.

Lifting last week was uneventful.  I follow Coach’s spreadsheet.  Lifting is something I look forward to each day, but honestly, nothing is happening right now that’s newsworthy.  Just showing up and getting it done.  I’m a bit hyper-focused on form and paying attention to any odd pains here and there.  Left hamstring has been cranky for several weeks. Not too painful, but something is a tiny bit strained. I’ve been working around it if I can’t work with it.  Since I’m in prep and dropping weight (I’ve lost about 10 pounds since October), I feel like I need to be mindful of these things.  I don’t think I’ve lost much muscle, but being lighter has changed my relationship with gravity a smidge, and that changes how much weight I can handle for some movements if my body weight was a factor.

I’m not allowing myself to be too precise about things in the kitchen just yet.  In fact, it would be awesome if I could be a bit sloppy for this whole prep.  (There will be daily ice cream for as long as possible, although I’ve switched from my standard ice-cream sandwich to a lower calorie fudgebar.  And this time, I’m not tracking the creamer I put in my coffee – and I won’t. Ever.)   Granted, “sloppy” in my perspective probably isn’t that sloppy compared to regular folk, but this thing is a slippery slope for competitors. I don’t concern myself if I’m not perfect.  I can imagine other competitors being appalled at my attitude.  And to that I say…

Whatever.

Here are some of my personal realities as a post-menopausal bodybuilder:

  • I’m already months ahead of my last prep and will be improved on stage in July. If anything were to happen to derail that, I’d probably pull the plug on competing in that show anyway because it would be a life thing that needs to be handled. I lift for self-care.  I compete to have a goal for the lifting.  That’s all there is to it.
  • Pretend for a second that I actually don’t get last place again in this next show. What happens next?  I go home. I rest.  On Monday, I start lesson planning for the new school year that will start a couple weeks later.
  • What happens if I do get last place and believe it was because I wasn’t super careful during my prep??  I go home. I rest.  On Monday, I start lesson planning for the new school year that will start a couple weeks later.
  • Now really pretend – what would happen if they let this 55-year-old woman with wrinkles and a bit of saggy skin win her first show? A big show where women fly in from other states to compete?  Where figure pros jump over to bodybuilding to compete??  I go home. I rest.  On Monday, I start lesson planning for the new school year that will start a couple weeks later.  And I’d probably quit competitive bodybuilding because I can’t afford to compete at the next level.

See what I mean?  I’m can’t be motivated by competing anymore.  I’m motivated by the process that ends the day before that competition.  I’m not sure I’m even motivated by that some days – those “hungry days” do make me question my life choices sometimes.  But I’m pretty stubborn about follow-through.  Fierce, actually.  That’s genetic.  I like to think I get that from my Viking ancestors. 😉

Not sure how often I will be able to update the blog, but I think I will try to do a better job now that the prep is becoming more demanding on me physically and emotionally.  I have a smart coach and the prep process with him is about as healthy as a contest prep process can be and this is part of my sport.  But remember – what I’m doing is NOT for everyone!  No two competitors are the same, either, so they shouldn’t be coached that way.  The science of fat-loss is the same, but as a competitor, I’m taking my body-composition to an extreme that is not sustainable or optimum for general fitness.  When my show is done, we carefully plan a way to get back to what is considered sustainable and optimum.  Ok? K.

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