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Old 06-15-2010, 06:26 AM   #1
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Default Ashley Competing

I know it's been a while since I've been posting consistently. I just got back from my week vacation in Park City/Kamas, Utah. It was AMAZING. Words can't really even describe it. We hiked 3 days of the 5 and I have found a new interest. Aside from the vacation, I've been super busy with my new job. I am ONLY thankful for this job, and had been asking to work for a great organization, surrounded by nice, hard-working people, and to have a busy schedule. And I got what I asked for, and am welcoming it. I just have to find some balance to find more time for the computer. I was able to be on here most of the day before, now it's hard to get on here.

Yesterday I started my first day of preparing for the Figure Competition in October. I did Chest/Biceps. The woman who is helping me, prepared a diet and workouts for the next 6 weeks and then we will go from there as to where my progress is. I am really looking forward to pushing my body to the next level and testing my self!

The exercise was challenging yesterday, did about 45 minutes of lifting with higher reps and about 4x14 to be precise with 6 exercises, a couple of supersets thrown in the mix. Then went to 30 minutes hiit training on treadmill and elliptical.

I am sore today, it's been a while! I did take a whole week off, but replaced it with tons of hiking, one day 6 miles up and down rocky hills. Was great to do something different like that.

Today I'm feeling a bit tired because of being so busy yesterday and waking up fairly early, didn't get home til 11pm and then had to prepare lunch, clothes to change at gym for work, etc. Went to bed at 12, up at 7. Tonight I"m making the time to get into bed and get 8 hours of sleep.

Back with Day 2 Training for Competition. My goal throughout my contest prep is to record as many days of my training as I can make time for. I want to share a detailed log as to how i"m feeling through the days, etc. With the diet, it's lower carbs and I want to record how I'm feeling that way too and record how my body is changing. Back with more!
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Old 06-15-2010, 06:38 AM   #2
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Congrats on deciding to do a show, you'll do great! Nice pic, love the view.
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Old 06-15-2010, 06:58 AM   #3
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Good to see you back Ashley. Sounds like a great vacation.
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Old 06-15-2010, 11:54 AM   #4
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vacations = good
welcome back and good luck with the show!
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Old 06-15-2010, 05:25 PM   #5
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Ill be def tuned in here girl
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Old 06-16-2010, 09:50 AM   #6
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Default Day 3, Soreness

thanks everyone, I hope you'll follow. I'm looking forward to the next 4 months and being super strict with my diet and sharing what's going on with me physically and mentally through the process.

So today I feel extremely sore in my biceps, can barely open my arms all the way:O (side note: I have not been training them for about 4 months, as I did not want them to get bigger, even though I knew balance in all muscles is important, I just had a different goal at the time). My calves are on fire today, limping. My body will adjust and this is telling me I pushed myself harder than my body is used to and I think it's well due time for a shock!

The diet is going well, although I have been having some cravings at night, as usual. As a snack, I am eating sugar free/fat free jello mousse, They aren't bad! Or I'll just chug a big glass of water and hope the cravings go away.

Right now my calories are about 1200-1300, give or take.

The truth of the matter is, I need to lose body fat and have about 4 months to do it. The first month is a slower process and then I will begin cutting big time 3 months out. I can say I am really excited to be strict with myself and see how far my mind will take itself...then having the body come in after it with results.

If anyone is interested in my diet or exercise, I will post that tomorrow. I remember thinking a few months ago, it'd be great to follow someone on their 12 week out program and see how they are feeling, what they are eating, etc, how their body changes, so I can have a better guide to what to expect and how to reach my goals. Well, I hired someone, (she is cheap but has major qualifications and herself looks like a hard core rock). I feel confident having someone in person here helping me with this.

Have great workouts today! I'm going to push hard. When you're feeling that burn and feel you can do no more, just keep telling yourself you have 5 more in you. Those last 5 will make ALL the difference.
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Old 06-16-2010, 09:56 AM   #7
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I am interested in diet. Post it up! Did you see what Jason Slepica from this forum was able to accomplish is a short period of time?

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Old 06-16-2010, 07:37 PM   #8
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Default Day 3, Back & Jason Slepica

Jason SLepica's article was great. I liked the video coverage too Steve Nice work! I liked the questions you asked, it's interesting it takes so low body fat to show abs, he almost ran out of time.....I'm sure that will be one of my biggest hurdles, but that's what is kind of pushing me as well to do this, to finally get firm abs.

Today I really pushed hard, thinking about all the other girls out there training thinking about me training and when the going got tough...I pushed out 3 more to 14 reps. <Photo 2>

This photo was taken 2 months ago. I'm going to start here because it's same as now. The goal of a figure competition is 1. Symmetry 2. Low body fat to show 3. Muscle Tone & Definition

As far as I've heard, judges at every show want different things so I'm just going to do my best and have fun with the experience.

Today was Back...it was definitely challenging. I also incorporated Abs. Diet has been 3 days down now. It's not too rough with what I'm eating and I'm actually only getting about 1300 cals tops, but a few wheat thins are mid day and that's what's keeping me going as well as the salad at end of day with fat free ranch (2 tbsp) and my toppings no cheese of course.

Tomorrow is legs day I believe. I'm going to get my workout in after work (at work) and then come home and finish studying for my last test for my Personal Trainer Certification.
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Old 06-17-2010, 03:56 PM   #9
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Default Day 4, Rest

Thanks for all the support guys. I want to make my way around more on the forum as soon as this test is over. Next week I'll be into my first week of my new job. They are assuming I will pass my test and have me set up for my FIRST training session with a woman who works at the hospital. I'm really looking forward to it. No pressure, if I don't pass (which is always a possibility), I have 60 days to pass it.

so as soon as I get more free time...which is what I've had for soooo long being unemployed and searching...now I am entering into what I asked for, a busy and INVOLVED life. I'll take the latter any day!

Last night I worked my back. It was a grueling workout, with sweat dripping to the floor. It's always a good thing when you sweat while lifting, it means your heart rate is up and you're working hard. Today is my day off. My calves hurt (top of them) from a Strength Class I took on Tuesday. Haven't done that many calf reps in a while. She had us do, no joke, 40 in a row. She's tough. So....worked a little today and studying for my last test. Tomorrow I will be doing Quads and Hamstrings.

As far as diet goes, I already feel smaller. When I was on vacay and back from vacay the first day, felt really bloated, a pair of pants were really tight on me that started to have a loose fit 3 months ago:O that's when I really was celebrating and looking forward to starting my diet. I don't like feeling bloated or that I'm starting to go in the other direction. It could have been all the eating out and lack of water so from 3 days of eating right and healthy, and more minimally I can tell a difference. More water in my diet is key.

For now, back to studying then tomorrow time to take my last test then workout hard tomorrow. Another note: my back is sore today (mostly my lats) which is most of what I worked, with a lot of upper back and lower back here and there too. my chest is still sore, right by my arm pits and above my rib cage....that's from monday still.

Utah trip, bar in Park City, my last week of drinking it got me onstage with my aunts! Plus dancing!
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Old 06-19-2010, 08:45 AM   #10
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Default Day 5, Diet

Day 6

Today is my first official day of my new job as a Fitness Specialist and I have been busy the entire week. Iím going to list my diet for the show that I started on Monday. I have had to tweek a few things here and there with my schedule, and preparation is really the key to keeping on track, but sometimes itís hard to be 100% prepared when youíre busy!

Breakfast: 1 scoop protein powder with water

Mid morning snack (hour and half later): 4 egg whites, one whole egg (organic I do-cage free), hot sauce! Makes this soo much better. + 1 packet low sugar instant oatmeal.

Lunch: 4 ounce chicken with 1 cup broccoli, asparagus or spinach (I choose spinach!) really need to work on the broccoli next week, is my goal doing it all week) + 1 small red potato and Ĺ sweet potato

Mid afternoon snack (preworkout-about an hour pre) 1 cup low fat cottage cheese (deans) with 12 whole grain wheat thins and 1 low-fat string cheese

30 minutes pre workout: 8 grapes

Post workout (within 30 minutes, try for right away): 1 scoop Isoflex (fast absorbing) protein with 12 ounces water + Ĺ banana

(up to this point I would have drank more than Ĺ my allotted water requirements, so usually 1 litre + during workout and 1.5 litres previous during day. Then Iíll make sure to finish a gallon total by end of day)

Dinner (about an hour after post-workout)- 4 ounces chicken breast with 1 cup spinach, ľ cup sliced almonds and 2 tbsp. max low fat ranch dressing or balsamic vinegar

Snacks* Rice cakes, low sugar, wheat things, string cheese

So those are the basics. This is for the first 6 weeks. Then the diet changes closer to show date, more like 12 weeks out then it really gets restrictive!

Changes:
So far I think I have definitely dropped some water weight. On Monday morning at the gym, I weighed 159:O~ the most I have weighed in a while. I do know a lot of this was water weight from vacation (ie. Not drinking enough water, drinking alcohol, being off a healthy way of eating, eating out, lots of sodium, etc) Today I weighed myself, 5 days later, weigh 152. This is a perfect example of how quick your weight can fluctuate due to water changes. Also, all last week and into the weekend, 7 days, I ate pretty much what I wanted, not overdoing it though, except at our dinners out! And then this week, really minimized calories to about 1200-1300. which is pretty low. Itís not starving yourself however. On bigger weight lifting days, I may have eaten 1300 so as to give my body energy for lifting. Also, I donít count the calories of the post workout shake because your muscles pretty much eat that up anyways and it isnít stored for energy in your body. Thatís the jist on my diet. Itís a great starting point and I see my body responding positively (ie. Less bloated, seeing the tone pop out again in certain areas, just overall feeling tighter).

Physical:

I feel my lats are very sore from my back workout 2 days ago. Yesterday was my off day and today I am going to see my grandpa after work so am unable to get a workout in today, but tomorrow I am working out doing my legs! Overall this week, my body is responding well with much soreness which tells me I lifted/pulled heavy weight and my muscles have torn and are repairing in the down time, so a couple days off probably isnít a terrible thing at this point, just getting back into lifting heavy again.
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