Category Archives: Contest Prep

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What’s for lunch? Korean sweet potato [goguma 고구 마 ], pork and cabbage

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Lunch

I wish I was a better photographer, but I’m not. However, this is a picture of my lunch. It is sautéed cabbage and pork tips over goguma (  고구 마  ), or Korean sweet potato. I took a photo of the plate with my handy-dandy measuring tape beside it to relay how much food I eat.

Lunch Macronutrients

  • 6 oz. goguma
  • 5 oz. lean pork  tips
  • 2 cups white cabbage
  • 1 cup Savoy cabbage
  • 1 oz. red peppers
  • 1 oz. onions
  • 1 T soy sauce
  • 1 tsp sesame oil

Total Calories 435, Fat 7.0, 61.7 carbohydrates, 36.7 protein

Fat 14%, Protein 32%, Carbohydrates 54%

More on Goguma ( 고구 마 )

The macronutrients on goguma are 90 calories per 3 oz. serving. A 3 oz. serving size has 21 grams of carbohydrates, and 4 grams of protein with no fat. This information was found on Myfitnesspal.com. 

Korean sweet potato (goguma)

You can find goguma in most Asian grocery stores; try H Mart if there’s one by you. Depending on the store they are named “Korean yam” or “Korean sweet potato” as they are called this interchangeably. They are sweet, but not as moist as an American sweet potato. The color is yellowish-white versus orange, and they have a chest-nutty type of flavor. It’s easy to steam or bake them.

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Longer bodybuilding contest prep: Is pork on my menu?

I spy the McDonald’s iced coffee.

I  began contest prep early. Am I going to regret it? Most likely, since the diet becomes very monotonous and boring, but I want to come in a little leaner this time. I also plan to eat my way into the diet. My calories are between 1806 and 2027. They are higher than I anticipated, but these numbers are better for me. I am also eating one biscotti and a tasty coffee each day. I’m far enough out that I still have a treat.

Continue reading →

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Minimizing my waistline and new meal plans for the 2012 bodybuilding season

It’s nearly time for contest prep and I’m actually leaner this off-season than I was last year. Last year I was 148 lb. when I began contest prep versus my svelte 140 lb. this year. ;) I’m not sure of my body fat since I don’t keep track of that. I did measure my waistline which has come in some. Visually it still looks wide, bit it has actually decreased in size.  My natural waist is 29 inches and my waist [around the belly button] is 30.5 inches.  This is nearly back to my pre-pregnancy days. Continue reading →

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2012 Bodybuilding season’s goal: Starvation not part of the plan

Like usual, it’s fairly busy around my house and things are moving steadily. I made it through the first part of my job interview, and was invited back

Brownies Amy baked. They ROCK!!!

for the second half, but I asked to push the date back. There are a few things I need to do before pursuing any job, and I think it’s better to get those done first. I felt the pressure to apply for jobs, but in reality applying was premature. That clichéd phrase of “putting the cart before the horse” was created by moments like these.

April workouts were behind schedule

April was really a tough month for me in terms of training. The kids were sick for the first two weeks of April, and for the last week of April. With that said I think I worked out a total of five times; perhaps seven, but they were crappy workouts. Today, I spent an hour training with Amy though. It was nice to train with a partner, which I haven’t done since I left the Chi. She also brought me a batch of brownies and some bath bubblies for mother’s day! Thanks Amy!!! Continue reading →

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Two weeks out from the bodybuilding competition

It's not a great picture, but my arms are very vascular.

Two weeks out

The bodybuilding competition is exactly two weeks out, and I’m feeling better than last week. Last week, my self-doubt was nearly getting the best of me, but it was wasted energy. There is always self-doubt with a bodybuilding competition, but self-doubt is a lack of confidence, and confidence is a must. Believe me when I write this; the judges can see someone lacking confidence from miles away.

Guess what I did? I let go of the self-doubt and went back to being myself, which is a very confident person. Please do not mistake that for arrogance; there’s a huge difference.

Fake-it-til-you-make-it

By the way, if you happen to lack confidence, fake-it-til-you-make-it by starting  with good posture. You’d be amazed at the difference it makes in the way people view  you, and how you feel.

e-Books in the making

Besides preparing for this bodybuilding  competition, I am working on several e-Book projects. I planned to get this underway last year, but was at a complete loss. Luckily, a friend of mine is in marketing and wants many of the same things I want. Yahoo! It’s very exciting and if we sell a single e-book, I’ll see that as an accomplishment.

Speaking of accomplishments…

I’ve noticed so many people only see accomplishments as things conquered or mastered with perfection. Right-oooooo…In my opinion, this is most absurd notion E.V.E.R. Perfection only exists in the dictionary, and an

Dinner: Turkey burger, brussel sprouts and tomato.

accomplishment is about the  journey, as well as the result. Each decision or action that has a positive reaction is an accomplishment.  If it’s a negative reaction, use it as a learning experience.

That is the way I look at the process of a bodybuilding competition. Although there are hard days with the diet and training, in the end, the show is only for one day. The rest of my life will continue with or without a trophy.

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Four weeks, four days and on the home stretch

When I learned it was four weeks and four days until my show,  bodybuilding reality hit me. This means I’m on the home stretch and it’s time to

Posing practice for the 2011 bodybuilding season.

make the necessary changes. My nutrition program has changed again. I adjusted my macros and am eating around 1770 calories, but that does not include my late night casein shake. Including the shake it’s 1900 calories a day.

The new nutrition plan is divided into seven meals, which includes the casein shake. My macronutrients alternate with meals set up as carbohydrates and protein, and fat and protein. The only meal with carbohydrates, protein and fat is breakfast because flax seeds are added to my oatmeal. If you decide to try this, just use common sense.

I’ve  had some inconsistencies with my cardio program because I get busy. I could be leaner with more cardio, but I haven’t lost my legs and that’s a great thing. I try to do specific amounts of cardio when training specific body parts.

Monday

  • 30 minutes morning cardio
  • Back
  • Abs
  • Posing
Tuesday
  • 40 minutes morning cardio
  • Chest
  • Posing
  • 2o minutes night cardio
Wednesday
  • 30 minutes morning cardio
  • Legs
Thursday
  • 30 minutes morning cardio
  • Shoulders
  • Posing
  • Abs
  • 20 minutes night cardio
Friday 
  • 30 minutes morning cardio
  • Arms
  • Posing
  • Abs
  • 20 minutes night cardio
Saturday
  • 30  minutes morning cardio
  • Conditioning 30 minutes
  • Posing 30 minutes
Sunday
  • 30 minutes morning cardio
  • Conditioning 30 minutes
  • Posing 30 minutes
A pose I will do during my T-Walk.This schedule is what I try to adhere to, but some days it just doesn’t get done. If my kids are up early or I sleep in late; I do what I can. Last year, I would make up the time and struggle through the cardio, but  killing myself is not worth it. I know…there is a competitor who may read this and totally disagree, but my life is not defined by how well I do on stage. It would be great to win my pro-card, but my character is much deeper than the tanner I’m wearing.
***I’ll post my nutrition program next time. I can’t seem to find it right now.lol
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Bodybuilding event disappointments

One piece posing suit designed by www.VandellaCostumes.com. Style 128

I did it. I printed my entry forms for my figure competitions, and found several disappointing things.

NGA Mt. Rogers

While reading the entry form, I learned that I am only eligible to do the “open” class for the NGA Mt. Rogers show, since it does not have a Masters 35+.  Normally, I choose shows that allow more stage time. Two classes are better than one class, especially after dieting for 17 weeks.

$300 for a single show

Since the NGA Mt. Rogers only offers the open for me, I decided to check out another show that was in the same time frame. I found a USBF  Pro/Am (professional/amateur combination) show in Maryland. The price was ***hold on to your knickers*** $300.  That is before paying for drug testing, photos, food and gas for the two trips. One to the venue, one for the drug testing site which is the day before.

USBF Maryland is no longer in Maryland

I also found out that the United States Bodybuilding Federation(USBF) Maryland show is no longer in Maryland. It’s new name is the  USBF Pennsylvania Natural Pro/Am bodybuilding, figure, bikini event. Even if I had the money for this show, it would be impossible with the family constraints.

OCB Charm City Classic  date change

The October show that was on 10/15/2011 moved back one week, 10/22/2011.

NPA Tri-Cities Regional Bodybuilding & Fitness/Figure Championships

This was the last show I debated on doing. It is on 12/3/2011, but I noticed something in the requirements that I have not seen in some time. This show still requires a one-piece suit. I can not tell you  how surprised I was by this! Most organizations excluded this a while ago, and to my knowledge, this is the only organization left that still requires a one-piece.

What to do? What to do?

With this new information, I am  adhering to my original plans with one exception. I will not do the Pro/Am.  I’ve decided to continue my prep for the OCB Charm City Classic and the Mt. Rogers shows. Although I prefer to compete in shows with more classes, Mt. Rogers is only thirty minutes from my home.  As for the OCB CCC, that extra week is a good thing.

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2011 Charm City Classic contest prep photo update

Charm City Classic contest prep 2011

Okay, Josh took these photos today. They are not the prettiest, but it’ll get the point across.

Holy hell, I’m swollen! lol Yesterday, I ate like  complete dog doo-doo. I left the house 100% unprepared. By the time I ate again, it was six hours later. Since I usually eat every 2.5 hours, this was a killer.

Side quarter turn.

Anyhow, here are some updated pictures. The first thing I thought when I saw it  was “Christ, look at the size of that bra!!!” Actually, it is too big and my lats are making it stick out even further, so just try to contain yourself from all that sex appeal. Please, I’m totally kidding!lol

If you notice, my  waist is still wide. When I’m to the side, it is small. My legs have come up from last year, and so have my shoulders. My legs, by the way, will never be proportional to my shoulders. My shoulders are actually out of proportion to the rest of my body. That’s bone structure, i.e., genetics.

Mandatory back pose

Eight more weeks until the 2011 Charm City Classic

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Thick compared to 2010

It’s only eight weeks and one day until show time. 57 days, but that’s including peak week, which I never count. Peak week is watching water, sodium (for some), resting or doing last-minute things to get dry and hard.

Low carbohydrate tacos

Anyhow, my weight is  134 lbs.  I’ve got some time left and it’s needed. Josh watched my T-walk, gave me some pointers, and told me I was “thick” compared to last year. This is not an insult, but an honest-eye that has judged bodybuilding shows and trained professional athletes.  And, he is right. Although my abs are better this year, they are thick, and I don’t mean the density.

Thick can mean several things, but in my case, it’s a layer of fat and the ass load of water I’m carrying. Hence, the reason I cut out the dairy at some point in my diet. Milk makes my stomach churn, gurgle and bloat due to my intolerance, so I limit it for the use of coffee. While ice cream and cheese never bother me,  milk sets the gastrointestinal tract off!!! I do eat cottage cheese for the protein and calcium, but will exclude it soon because of the excessive sodium(@900mg) per serving, which makes me swell.  I don’t like it anyway, so I won’t miss it. Well, I might miss it on my tacos…

I also have more muscle this time than before. It’s about damn time! lol I’ve worked my butt off, and the amount of food and training is working.  I still may not be lean enough by show time, but I’m very happy with my gains.

On the other hand, the posing is killing me. I took a break for over a week with the move, and now I feel like my back is about to break. Yes, I’m more sore from the posing than the weight lifting. Crazy, but it’s common. After a couple of days, the soreness will die down. Until then, I must carry on.;)

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Hello from Virginia

Well, we made it. It has been an extremely long journey from Chicago to Annandale, but we survived. The trip was 16 hours long, and would have been faster if I didn’t have to stop to use the bathroom every 45 minutes. Well, not that much, but a lot.;) The drive through the Pennsylvania

Moving from Chicago to Annandale. Chunk sat on the ramp to play.

mountains was beautiful, when I wasn’t too afraid to look over the edge of the mile high roads. I’ll admit, I’m a wuss when driving. Actually, for someone who has more than a million  miles under my belt, I hate driving.

I will also admit, that we are very close to DC so the traffic and driving here is crazy. CRAAAAAZY!!!  It will take some time to get used to it. I’ve driven in Chicago and Hot-lanta (without a GPS), and I’m still alive.

Anyhoo, the last week has been hell on wheels for my contest prep. I knew it would be, and I came off my program last Friday. With very little food at the house, and lugging furniture; healthy foods went to the wayside. It wasn’t just my nutrition effected, but my children’s. At home, I cook.  I love to cook, and my kids are food connoisseurs. Although they enjoyed the fast food, but were so ready for our first real meal at the new apartment.

I created my new meal plan before leaving the Chi, and started it yesterday.I ate very clean, but definitely didn’t get in all of my calories. I had my first workout since Friday yesterday, also. I am trying so hard not to lose muscle.  That’s everyone’s goal, but it is not as easy as people think.

At the moment, I’m at 137.25 lbs. There is nine weeks, two days left until my first show. If all goes well, there is enough time for me to come in as tight as I hope. If not, fuck it. I’ll do the show the best I can and move on from there.

Also, it’s no surprise that I have to change my competition schedule again. I planned to do  two shows in October, but I don’t think  my husband will have the days off to stay-at-home with the kids.  I still plan to do the Charm City Classic and Mt. Rogers, but the Pro/Am Yorton Cup is on the back burner for now. I may add the NPA Tri-Cities Regional Bodybuilding & Fitness/Figure Championships to my roster since it is December, but that’s still up for debate.

The problem with this new schedule, means I will have a show in October, November and December. That means a longer contest prep, which I just did not want to do.

Lastly, next week my suits Vandella Costumes is sending my suits. Extra motivation is on the way!