My manicure paired with iron makes me laugh, so I took a picture.
The tupperware is back!
That was dinner AKA meal 4 of 6.
(That's a salad plate)
Day 93
T-5 Days
Day 1 of Carb Deplete
Sunday, April 10, 2011
Today has been interesting. I’m very strict now. The entire contest prep diet has been low on carbs, but I just started carb depleting today so my former macro allowance by 40%. I’m also gradually trimming my calorie allowance. Today the cap was 1,700. Wednesday and Thursday I will not be working out at all due to the water depleting so I may cut as low as 1,500 on my cal budget, but those days I will be carb loading. I still need to go read up on how many carbs constitute “loading.” I’m not sure if it is going back up to where I was (170 +/- grams a day) or a little bite more than that.
I went to Gold’s this afternoon and began with cardio as I feared I would try and wuss out on it if I did weights first as usual. I wound up doing a full 90 minutes on the StairMaster. I had initially set it for 40 on speed intervals level 10, then I decided to tack on another 20 of fat burner level 10 and by the time that was over I was just in the cardio zone so I tacked on another 30 of speed intervals level 10. That all culminated to 865 cals burned, 8.79 miles, and 424 floors climbed.
Hehehehehe I think the peak week craziness has hit. Truth be told I wanted to keep going and do two ours, but I made myself quit realizing that I had already made it that much harder to stay on track with my cal / macro numbers tonight as cardio seems to incite extra hunger. I went brief on weights after that. Only 40 minutes encompassing a shoulder circuit, biceps circuit, and triceps circuit. I’ll combine back and chest tomorrow.
Gold’s Gym 2:40 – 5:20 pm
StairMaster:
40 min Speed Intervals Level 10 381 Cals Burned 3.85 miles 186 floors climbed
20 min Fat Burner Level 10 196 Cals Burned 2.01 miles 97 floors climbed
30 min Speed Intervals Level 10 288 Cals Burned 2.93 miles 141 floors climbed
5 minutes stretching
5 mg Glutamine taken in water to prevent muscle loss
You’ll see me numbers of sets, numbers of exercises per body part, and weights are all down from the usual. During peak week you’re supposed to cut back and not lift more than 80% your usual weight and favor higher reps and circuit training. Or at least that’s what some of the ton of conflicting info I’ve read has said, haha ;)
Shoulder Circuit:
1. Dumbbell Alternating Shoulder Presses 20 lbs x 18 reps
Barbell Upright Rows 40 lbs x 10 reps
Barbell Military Presses 40 lbs x 8 reps
2. Dumbbell Alternating Shoulder Presses 20 lbs x 16 reps
Barbell Upright Rows 40 lbs x 10 reps
Barbell Military Presses 40 lbs x 6 reps
3. Dumbbell Alternating Shoulder Presses 20 lbs x 16 reps
Barbell Upright Rows 40 lbs x 10 reps
Barbell Military Presses 40 lbs x 10 reps
Biceps Circuit:
1. Seated Barbell Curls 40 lbs x 10 reps
Dumbbell Seated Alt. Hammer Curls 20 lbs x 16 reps
2. Seated Barbell Curls 40 lbs x 12 reps
Dumbbell Seated Alt. Hammer Curls 20 lbs x 18reps
3. Seated Barbell Curls 40 lbs x 18 reps
Dumbbell Seated Alt. Hammer Curls 20 lbs x 26 reps
Triceps Circuit:
1. Dumbbell Kickbacks 15 lbs x 10 reps each arm (full set then switch)
Dumbbell Standing Overhead Extensions 20 lbs x 12 reps
Body Weight Bench Dips to Failure 16 reps
2. Dumbbell Kickbacks 15 lbs x 10 reps each arm (full set then switch)
Dumbbell Standing Overhead Extensions 20 lbs x 12 reps
Body Weight Bench Dips to Failure 14 reps
3. Dumbbell Kickbacks 15 lbs x 12 reps each arm (full set then switch)
Dumbbell Standing Overhead Extensions 20 lbs x 12 reps
Body Weight Bench Dips to Failure 18 reps
Remember how I used to log everything I ate in each blog entry? Well I’m going to bring that back today to show how peak week differs:
8:30 am
1 slice sprouted wheat seed bread (6 g P, 23 g C, 3 g F)
4 Isernio’s Chicken Apple Sausage Links (26 g P, 6 g C, 5 g F)
½ cup Strawberries (0.6 g P, 6.4 g C, 0.2 g F)
Coffee + creamer x 2 (0 g P, 8 g C, 3 g F)
11:50 am
½ cup plain sweet potato (1 g P, 18.8 g C, 0.1 g F)
5 oz. Isernio’s Spicy Italian Chicken Sausage (26 g P, 2 g C, 6 g F)
Coca-Cola Cherry Zero (0)
2:00 pm
1 Tablespoon Natty Peanut Butter (4.5 g P, 3.5 g C, 7.5 g F)
1 scoop Optimum Nutrition Gold Standard Whey Cake Batter Flavor (24 g P, 3 g C, 1 g F)
8 oz. Silk Soymilk Plain Sugar Free (7 g P, 4 g C, 4 g F)
½ cup plain sweet potato (1 g P, 18.8 g C, 0.1 g F)
6:30 pm
6 oz. leanest cut ground beef with salt and pepper (43.7 g P, 0 g C, 10 g F)
8 plain steamed asparagus spears (2.8 g P, 5 g C, 0.1 g F)
1 cup steamed spinach with a splash of ponzu (5.3 g P, 6.8 g C, 0.5 g F)
8:15 pm
4 oz. spiced baked chicken breast (26.1 g P, 0 g C, 1.4 g F)
2.5 cups baby butter lettuce greens (1 g P, 2 g C, 0 g F)
1 teaspoon each cherry balsamic vinegar and rice wine vinegar (0)
Hot tea Celestial Seasonings Mandarin Orange Spice no sweetener (0)
9:50 pm
Peanut Butter Think Thin Bar (20 g P 24 g C 8 g F)
1 cup decaf coffee w/ 1 T creamer (0 g P 4 g C 1.5 g F)
After the gym I popped up to the mall to snag a pair of sweatpants I’ve walked by quite a few times. I read a packing for competition article last night on bodybuilding.com and hadn’t previously thought of the need for a zip sweatshirt and drawstring loose sweatpants for show day. I bought the XS and they fit right. That’s new! The sweats were at Victoria Secret. I’ve also been meaning to get a new bra because of fit issues and as expected I bought one a full size smaller than my usual. Bodybuilding doesn’t make everything bigger, it makes some things smaller, haha. Let’s just say I now better understand why so many figure pros have fake boobs and leave it at that. I also bought some purple eye shadow and dark pink sparkly eyeliner they had by the checkout counter. They will have a makeup artist doing all the competitors at the show, but things can get crazy and run behind backstage so I want to come prepared to do my own backstage if I have to. I haven’t put on black pencil liner in years much less sparkly pink liquid liner so I had better practice a lot. I’ll also need fake eyelashes and I haven’t a clue about those. We may be strong women who lift with sweat men for hours upon hours a week, but when it comes down to competition day there sure are a lot of beauty pageant-esque elements mixed in.
Macros
195 grams Protein 114.5 grams Carbs 51.4 grams Fat
Cal Tally
1,700.6 Cals Ingested
(1,448) BMR
(1,126) Training Burn (865 Cardio 261 Weights)
(873.4) Net Loss Oh Yeah =)
My protein is running heavy, but when you carb deplete your cals have to come from somewhere. My cal count is perfect, right where I wanted it. I’m a few grams heavier on carbs than I wanted, under 110 grams was my goal. It’s premeditated though. I tallied this all up before eating the Think Thin Bar and drinking the decaf. Those extra 4 grams of carbs over my goal are totally worth it to have my cup of decaf with creamer. I need the hot liquid with the bar to feel satisfied and while I could drink unsweetened tea for 0 cars and cals the decaf with 1 T of creamer is soooooooooooooooo much more satisfying =) Off to make it and drink it now. Goodnight!
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