NPC Emerald Cup - 5 days out

So I'm 5 days out. Today I did legs. Just a few supersets, 3 x 20 major exercises to burn out the glycogen. No carbs in my diet now aside from what's in all the asparagus I'm eating to drop water. I've made some HUGE changes and progress and I'm super excited about that. It's funny people's interpretations or views on that. Some people think that people who make changes like that are on steroids or other things. Ignorance. Jealousy because they are not making their own progress. Probly eating way too many carbs and/or drinking. But also everyone has their own opinions. Yesterday a friend told me that the big buff tatted dude at the booth next to us said I was 'jacked'. haha SuhWEET! I don't always see it. I mean I do in the selfies when I'm posing but never sure how I look to others. Today I saw a colleague who hadn't seen me in months, since like 20lbs ago, and she was like 'you got skinny! what' going on?" And I told her I had a show on Friday lol. So as if you're not already going back and forth in your own head, you have all these different opinions being thrown at you.

I'm also chugging a TON of water! 1-2 gallons a day. And I'm still THIRSTY!!! This is the effect different foods and ratios have on the body. I wouldn't recommend trying it, just take my word for it ;) 

This is me a few days ago. Lots of progress. My back is my best feature and its starting to show. The lighting in this locker room is horrible and has not reflecting what I and others have actually seen in my progress but it is what it is. Quad separation is good, shoulders are more capped then before. I'm still crooked, yes I AM, not the suit or how I'm standing. Chest has more definition,...I've really been working on that and finally have a pec separation. Also a lot less boobs, HAHHA! They are 'manageable' now.  

So everyone thinks I look Awesome and I'm 'gonna win'. It's really hard to be nice and take a compliment when you know it's not true. THIS is my weak spot. And despite all my progress, and how lean everything else is getting, THIS CRAP is still there. I am embarrassed by these photos. 'Normal people' don't know how ROUGH the competition is, and yes, every little line needs to be where it should. So do I feel confident? lol nope.  

 

This is not the bootie of a Figure Competitor. Again, the lighting is awful and I'm not tanned, but still. Yes, there will be improvement as I drop my water and dry out. I will tighten up, but not to the extent I need to. But I have to remember my approach this time. Although I REALLY wanted this show, I also wanted BALANCE. I allowed cheat meals. I had a little flexibility. Because I KNOW I can diet like crazy. But I also know I can balloon back up quickly. And I do not want that. I don't want the mental struggle and rebound I usually have. So the loss of over 20lbs was almost painless to me. I dieted, yes. But I feel like when I made changes the weight came off. And I enjoyed my food. I'd rather be a lower trophy and be able to maintain it all year round than to win one show and gain 30lbs back after that.

It's ok. The work is done, the final stages are in place. I'm getting caught up on rest these next few days and prepping and packing. Sara and I will enjoy this adventure to WA together and then hang out in Seattle and enjoy food like normal people lol. I'm already thinking to my diet and training for the next two months as NPC San Jose is on June 29th. All I really need to do is tighten up and drop a few more lbs or gain a lil muscle. I can come in very lean. And I have  few special events planned already for my cheat meals. If I keep it tight I should be able to allow them and then I will have something that I can start to live with as a normal life.

Emerald Cup: < 2 Weeks Out

Ok, it's CRAZY TIME!! Everyone else thinks I look "Amazing!". Great. They are NORMAL. Meanwhile I am pinching the fat on my ass every hour waiting for it to get smaller. I am wondering whether I should even be on that stage AT ALL! Oh, damn.....what's that in the mirror? Whoa....my shoulders look great! Awesome improvement!! A chest line finally!!!! LOTS of HARD work! I turn around..nope...no glute/hamstring line. Nothing there. :( ugh. It's an emotional roller-coaster that I just can't explain. The level of leanness and definition I need to achieve is something most people just can't relate to. And if I complain to people, they just look at me like I'm crazy.

 

I go to the store which seems pointless with aisles of food I can't have, people eating all these things, munching away 'whenever they feel like it'. How unstructured!! (I realize I am the outlier, they are 'normal'). I wonder if I can ever eat normal again. BALANCED I mean. Last time I went nuts and had to lose this 30lbs! I'd rather not even let myself do it. I do like my food, I mean I've really learned how to cook! :)
 
SO, what to do? Well I started carb cycling last week. That means I have different servings of carbs depending on my day. More for the day I teach 3 classes and lift, medium for the other days, and low for the days I am not teaching or am resting. Big changes, but I need more and don't want to risk it. So I will do my high day tomorrow(Monday when I teach all those) but then I will do a full carb depletion cycle. With no carbs my body will be forced to burn fat (although slower, and less efficiently) and I will also drop water. REMINDER: What I am doing is NOT for most people! There is a whole series of things I have done up until this point for this to happen, it's not just something you do, it doesn't work for everyone it's NOT a 'healthy option' and I don't recommend it. I am doing it to look SCARY LEAN ON STAGE. They I will have a carb-up day and see where I'm at. I am thrown off a little having a Competition on Friday where it's normally on Saturday. So I will have to start my Peak Week a day earlier, on Saturday. So I can only do one cycle before I do my Peak Week Depletion Cycle.

 
What would a cheat do??
- I get asked this a LOT. "How big a deal is it, really??" A HUGE DEAL right now! I have been training and dieting for MONTHS. I am dropping every ounce of fat I can while preserving each tiny bit of muscle I have worked SO HARD to gain. I am playing with my carbs to trick my body into losing more fat and water retention. If I were to splurge right now, with sugar or carbs...it would all go back into my muscles and do so carrying 3x its weight in water. I'd be back at square one almost. I'd fill up, I'd puff up. My definition would be gone, and I'd look 'soft'. So NOTHING is worth that right now. Not when I am THISCLOSE! ;)

 

 

NPC Emerald Cup - 8 weeks out

Well, we're at 8 weeks out! This week I took some progress pics finally and also sent them to Sara. She asked if I was still having fruit which I am. 1/2 banana on my hard days and 6 or so strawberries on my lighter days. She told me no more cheat days except for my Birthday. Which I needed her to tell me. This is going to be a BIG show and I want to present at my best EVER. So as of today, I am down to 131lbs, approximately 17.7% BF so down about 1%. My goal is approximately 12% at 125lbs. (Lower % if possible, my first year I was 9% so I'd like to see what I look like there.)

 
March 5th 2013                                                                   March 8th 2013

So I need to KILL myself the next few weeks because I have a fitness conference Thursday - Sunday. So instead of my normal 2 days rest, I need to start RIGHT OVER tomorrow to get all 5 lifts in before the 4 day conference(which is all workouts) and then RIGHT back into Day 1 lift on Monday. So about 19 days straight. Right now my back is locking up and I should be going to the chiropractor. When it locks up I can feel my spine, it cracks a lot, and my low back is tight. I can't move my neck/head that much. I am in pain around T4(thoracic) and my neck. I don't like to take meds, but I'm taking some now. I try to stretch a lot, hang to decompress my spine and roll on my foam roller.

 
Our Mantra                                                                             This week's food

So I did my lift...it was short, and hey, I'm not stupid so I didn't do my Cleans or Jump Rope. My back was trying to give out on the BB Front Squats and I tried one clean and I could hear my back crunching. I did a nice 30mins on the stairs instead of the treadmill.


Makin' it happen

Training Weeks 3 - 5

Sooooo,.....I got a little behind! I've been eating pretty much the same thing/meals as I showed you previously. I dropped to approximately 133lbs and 19% Body Fat. I let myself have a few cheats on the weekends...gave up my bike a few times in my Cycle class so participates could join. Now....I'm at 12 weeks out! (More on that in the next blog!) Here's a summary of my progress:

  
  
  

    

Training Week 2 of 2013

I ended this week with a check-in: Down 3lbs from last check-in!(135lbs) NOT only that, but my body fat went down over 1%(20.6%). I was comparing my measurements with a few months back, when I was 135, and I am SMALLER! That means I gained muscle!(at... least 1lb back from before my hospital visit) Which confirms my readings. I am now 109lbs of Lean Body Mass, and my estimated comp weight for myself at 12%BF (IF i maintain the current muscle) would be 124. If I could get back down to 9%, like my first season, I would be 120 like i was last year, but MUCH leaner. ;)

This week I found some crazy ab cuts!

 

I am still on my diet, just have my Chili's Guiltless Grill 6oz Sirloin steak with broccoli on Sunday evenings with my mom(250cals, 38g protein, 8g fat). It fits in my plan. If I have a sweet tooth I have my Isagenix IsaDelights with green tea extract. That helps a lot. My body is responding like I am used to, really well. Last year it just wasn't. I have more lines and cuts than I am used to seeing even at 10lbs less, so I am really excited to see how I look as I lean out.
www.coachnict.isagenix.com

 

Training Week 1 of 2013

 

Here it is, January 4th, 2013. This is the first week of my Official Training. What does that mean? That means NO EXCUSES! No cheating, no missed workouts. GET IT DONE. I started my lifts on Monday, so today was my 4th lift, and 3rd DOD. (Day Of Diet). I am ON POINT!

I've posted my full meal plan. Now this is based on me, currently at 138lbs. This is also my plan for my TRAINING days(on these days I have 300-400cals extra). My food is logged in MyFitnessPal (CoachNicT).

 I lift (ideally) M-F, and teach 8 classes throughout the week. I am doing no extra cardio(7hrs is quite enough thank you, lol). If I miss a day during the week, I hit the gym Saturday(which will be this week). I will post when I have my off day. My 'cheat meals' are TBD. They will most likely not be a binge or junk of any sort, but like my lunch today(Chili's Lighter Choice 6oz sirloin & Broccoli, 250cals) - a healthier option I can choose and be able to have my dinner with family. Any real 'cheat' or 're-feed will be determined by my progress....and sanity ;)

My starting goal weight is 125lbs, 10% Body fat. I haven't been down to 10% in a while so I'm giving myself plenty of time. Our first show, Emerald Cup, is 17 weeks away. Typical leaning phase/prep starts 12 weeks out, but I'm heavier than usual and I don't want to worry at the end. And, if I need to do an earlier show to qualify, I'll have a shot at that as well. My birthday is also in between, and last year I did a show literally for my birthday. It was 4 days after, so ON my actual birthday, I was on my 3rd day of carb depletion. Then the show got sold out and my Dad and my Best Friend didn't even get to see me at Finals, or get my trophy. :( So, I really wanted to do something fun this year, lol. Maybe I can have a cheat meal lol. Looking good ROCKS, so there's that!




Meal 1: 1/2c oatmeal, 1/2c Lana's Egg Whites, 1 whole egg, 1/2c Pure Pumpkin, spices to taste
Picture 2: All ingredients, mixed & microwaved 2-3 mins for bread pudding/bread
Meal 2: Isagenix Isalean Pro w/Ionix Supreme(this is a high protein meal replacement shake I use for post workout.
Meal 3: 4 oz chicken breast, 4oz sweet potato, 15 almonds
Meal 4: Isagenix Isalean w/Want More Energy (this is a meal replacement shake.)
Meal 5: 3 oz chicken breast, 12c brown rice, 6 asparagus, 1/4 avocado
Meal 6: 1c Lana's Egg Whites, 2c Spinach, 1/2 avocado

Training goals for 2012-2013

As I've been taking time off to recoup and deal with life's challenges, I haven't stopped thinking about my training. While I miss my leanness, it's been nice to be free, sometimes TOO much at times! I definitely have enjoyed not having my shoulders feel broken among other things. I've been thinking, and researching and just trying to absorb all the infromation I can to embark on my new training journey.

I have worked with many coaches over the years, and I have loved all of them! I have learned so much! And as this is my profession, I also want to try what I learn and see what I can do. My MAIN focus is to find BALANCE, and something STABLE. I am SO over this diet yo-yo. I am going to really take my time to prep this season so that I can see what works for me, and what I can do without driving myself into a fit of Safeway cake. lol.

Mind you I am NOT where I want to be currently. I gained, let's just say, "A - LOT". I will of course post my progress photos once I am back where I want to be. So, In MY head I'm fat. Like Michellin Man FAT! Everyone around me thinks that's retarded and I look great. HA! Thank God for Spandex! lol However, I have it stuck in my head that I will build during the Holidays. Pretty Typical. And I'm excited about it! So I have been trying harder to lean out lately, I only have 2 more weeks to go! Now in my building process I'm not going to try to gain a lot of fat, I have 3 months so I can build slowly, but so far I think I will be able to build pretty well ;) I do have a little catch-up to do, but so far things are coming back, even after just a week. Last time I gained 1 lb in 2 weeks(supposedly). So 3 months to build.

AFTER New Years', I'll start my 3 month leaning phase. Now, here's the other reason Im starting 'early'. My Birthday is in March. Also the Arnold is in March. Last year, for my Birthday I was on the 3rd day of a carb depletion for the NPC Gov Cup. UGH! I am celebrating my Birthday this time! So I am making time for that, then back to it HARD for the final adjustments.

Of course, this can change at any time. I could find something I want to try and change course. I can do that ;) Because I am the one making the rules, it's easier for me to look forward to it. Because I can also let myself have a treat if I start to go nuts. But, I had to come back to this frame of mind. A month ago, two months ago when I was constantly breaking down on the freeway and dealing with my cat's cancer and mulitple surgeries, amputation and possible death....You couldnt get me away from a damn piece of cake. A few weeks ago, when I almost blacked out teaching a class and was breathless going up the gym stairs because I was having such high anxiety, I was in FEAR of working out. Can you imagine? ME - AFRAID of the gym?? WTH? Life happens. I have learned to accept the things I cannot change, work my azz off to change what I can, and get through it the best I know how, because I know where my roots are, and where my heart is. Sometimes all the 'motivational quotes' make you feel like you have to be 100% on or your...what? Lazy, making excuses, etc. I'm an 80% / 20% kinda gal. No one's perfect. I'M not  perfect. But if you do your best, most of the time...I think that's what counts.

If you are curious about my influences, I have been following Mike McErlane, who created Muscle&Fitness' Workout Trainer. He also for some reason saw fit to put lil ole' me in the Q&A Trainer section. I absolutely LOVE following Jim Stoppani, PhD. Could YOU see him in goggles and a lab coat?? To be able to have someone empirically describe how the body actually works in relation to bodybuilding is just amazing to me.  Also like reading Lee Labrada's articles as well. So i will be using a lot of what I have gotten from them, along with my own journals, and of course, education. I do have 6 years of college/graduate education in Exercise Physiology....not to mention about 30 different certifications. I should be able to handle this 'client', right? ;)

Tanning: ProTan Mishap

This weekend, I fell victim to a rookie mistake. I was WAY too light, and it's not for lack of trying.

This time, I decided to discontinue use of Dream Tan. This was the product that made me a LOT darker day of show but is not well-liked by the NPC and it's promoters as it gets on everything on the venue. I used Protan as instructed by the Pros, but something went wrong. I even put on an extra coat: Wed night, Thurs am, Thurs pm, Fri am, Fri pm, Sat am. I was light. I decided after pre-judging to go back to the hotel and shower and re-apply another coat. I thought the first bottle was empty so I used the next bottle.(I always bring extra!) It went on DARK and more Red. The other bottle was older, it had come out green. This is what had gone wrong. I have had this happen before, sometimes its more green sometimes red/orange. Package the same "Original Suntan Brown".

After calling ProTan I can share a lil bit about what I learned. There is no way to make a BROWN color so there are always variants of green or red. The bottle I had used previously has definitely been improved upon and the newer bottle should be more stable, or reliable in color. If it does come out green, I was told it will still darken, just hop in the shower to wash off the green tint, but again should not happen with the current version. Shelf life of thise product is approximately 2 years, so don't do what I did and try to 'save it' for later.

For more info: http://www.protanusa.com/



After a 'good coat'



2 Days out - NPC Governor's Cup (BIRTHDAY!)

Here it is - Prep Time! I always overestimate and underbudget my time. On Sunday I started carb depleting. I worked out in the morning and was pretty much miserable the rest of the day, spending a lot of napping time in bed. This is where we do our lifts to keep the muscle full and pump out the carbs and water. Also I am still doing cardio. Tomorrow is my last lifting day. WHOOHOO! Also, I get carbs at most of my meals! ANOTHER WHOOHOO!

I did get a bed tan this time on Sunday and again today. Tuesday is the last time to bed tan as the tan caused inflammation/water retention. I will start my new tanning process with ProTan Line either tomorrow night(like before) or on Thursday morning(2x/day) as recommended. I'm antsy! I'm done being miserable and now I just want to BE THERE! I'm SUPER excited because I have met quite a few girls who are also doing this show, and one of them is my LONG time co-worker and friend whom I convinced to get on stage when I did my first show over 10 years ago. lol then I gained a bunch of weight after mine and couldn't do it with her and our other co-worker. She has since gone to Nationals and I am so proud of her! I am really excited to reconnect.

Interesting note - TODAY IS MY BIRTHDAY! I am conflicted, lol.
Negatives: NO dinners, NO drinks, NO nights out(well i did have grilled chicken at Hooters on St Patty's), NO parties, etc etc. I'm tired, cranky, depressed, stressed, hungry..... No time off(I worked and did collections) and did my workout and prepared my food. blah.
Positives: I CHOSE THIS. This was my 'gift' to myself. I have a history of not so good Birthdays and I didn't want to rely on anyone or be let down, so this is ALL on me. I am doing a competition and looking the best ever have, I am celebrating ME. AND, some of my closest girlfriends will be there and my dad and we will be celebrating my Birthday after at Cheesecake Factory so THAT is my reward! And I can't wait!

THOUGHTS
At this point of the season, I have been dieting for approximately 5 months. I believe in overall health, and a Competition Diet is NOT HEALTHY. Most trainers(good ones) will make you take time off after a certain length of time. Your body and mind will wear down, and it will show in your stage presence. I am looking at 16 more weeks after this, including the Contra Costa in May, West Coast Classic in June and San Jose in July. My body is breaking down, my mind is not comprehending. Burnt out. October - July...that's 9 months of HARD training and dieting. "Eating Clean" is NOT the same as a Competition Diet. When you are eating clean, you can eat ANYTHING that you can 'pick, kill or catch'. Any fruit, veggie, protein, grain, etc. You have a large variety and many different nutrients. A competition diet is vary specific and limited. This is why we rely on supplements. I am planning my 'mental' breaks so that I can continue. If I don't, I will end up as before, rebelling and eating out of spite. I don't believe in extremes. I quit before because I saw too many girls become obsessed with their food and lack of realistic lifestyle. I saw it ruin friendships, marriages, etc. BALANCE is KEY in ALL things. And if I start to feel like a flipping apple is a 'bad' thing, that's out of control. It's not in a competition diet for me, but it's not 'bad'. This sport is truly what you make it. And you need to make it work for YOU.

Closing Thoughts
I have planned 'mental' breaks, where I will eat 'clean' but let my body refuel and then decide to move on. I WILL move on, but I need to check in with myself and make sure it is the right thing to do. I want to be able to keep pushing myself and enjoy the process, even the crazy parts!  I am SO excited for this weekend! I have more muscle than ever, and have worked super hard for this. I can't wait to compare this season's pic to last years! mmm....Birthday Cake! :D

Season your food!

When I first started competing I had no clue. I was given a mealplan, and quite frankly, was in shock. I thought I ate healthy! I didn't think I could have anything not on that piece of paper. I didn't think to how to cook it. It didn't help that our kitchen was being remodeled so all i had was a microwave in the garage, and a little plug-in pan. I ate a lot of my veggies raw, or my food plain. I ate tuna out of the can. Sometimes on spinach, usually dry. By the end my mom took pity on me and started cooking some of my food. I got better and realized I could use some salsa and seasonings. Some of the stuff I don't use during competition season now, but you can use off-season or for general healthy recipes. Today I'm going to go over what you CAN use, because as easy as it sounds, we just don't think about it until someone mentions it.

If you are off-season, or just eating healthy here are some great spices to try. They do have salt, so watch how much you use, make sure to drink plenty of water. Your body will hold water the more sodium you have, but also will adjust to the level you take in. As you get closer to a show, you will want to use less, and especially as you drop water the last week these come out for sure.
I LOVE Garlic Salt! I get the kind that has the parsley in it as well. I use that on pretty much everything. Garlic Salt and Lemon pepper(Black Pepper, lemon peel, salt, onion, garlic) are great on fish, especially together! Old Bay is a seasoning a client shared with me, great for fish and other items. It has celery salt, red pepper, black pepper and paprika.(another favorite spice of mine) Lawry's Seasoned Salt, also some paprika, turmeric, onion and garlic. Tony Chachere's Creole Seasoning is nice and spicy! It has salt, red pepper, black pepper, chili powder and garlic.

 

Some other items I never knew I loved. Cholula! This I discovered at IHOP, and would use it on my eggs. Its a great hot sauce. Mustards - I never was much for them. But now...oh my! The flavors! This one I show, French's Honey Mustard is the one I found that has <1g sugar per serving. Some can have a lot of honey and hence, a lot of sugar. Check the labels. Dijon, honey dijon, many flavors to choose from. These definitely have salt, make sure no sugar. These along with the above get taken out closer to show depending on your training. 

 These are your plain spices, no salt added. Black pepper, Red pepper, Paprika, Garlic Powder, Basil, Parsley, Trader Joe's 21 Seasoning Solute, anything in the seasonings that does NOT have salt. These are ok pretty much up to the show. Especially with fish you can use lemon with the garlic powder and parsley and brown in the pan...delicious!

 

And of course, ANY vinegar is ok up to the show. They have 0 cals, 0 sugars, 0 salt, etc. Balsamic(great on salads, tuna), Apple Cider(hunger/sweet cravings, very close to the body's natural pH balance so has MANY uses), Malt vinegar(on white fish, pretend its fish 'n' chips!), just make sure its PLAIN vinegar with nothing added to it.

Of course, I will have more quick and easy recipes with these seasonings coming soon! ;)