Wonderwoman's competition diet journal

[Wonderwoman82]

Ok, so it's that time of year, getting closer to competition season or just getting into shape for summer.
I am planning on competing in a fitness modeling competition the end of June. So, with some advice from 3J and Miss Muscle, I have decided to keep a journal of my progress up to the show.
Hopefully this will help keep my motivation going!!
I'm pretty well just going to log my stat's, diet and training as I go along. The goal is to lose approx. 10 to 12 lbs (give or take, just depends on how I look)
Any encouragement or question are definitely welcomed!!

Wish me luck

 

[Wonderwoman82]

so as of today I am 10 wks and 4 days out.
little bit about, just under 5'3 and currently 131 lbs. bf%-16-17(approx)

Training-today was chest and back, high rep's low weights.
35 mins post w/o cardio (15mins of it HIIT)

 

[Blondie_Bombshell]

Cool! Good luck girl! I cant wait to see how you do. You look really good already.

 

[Wonderwoman82]

yesterday, Tuesday was pretty busy at work for me so it ended up being my Rest day for the week.
kept my calories lowers consider no training

Calories-1194, fat-33g, carb-94g, pro 140g

#1- 1/2c oats, 1 tsp flaxseeds, 5 egg whites
#2- 100g turkey breast, 100g green string beans
#3- 2c salad greens w/ bal. vineg., 2oz avocado, 1 can low sodium tuna
#4- 1/2c br rice, 100g zucchini, 100g xlean gr. turkey
#5- 4 egg whites, 50g peppers, 1/2c ff cottage cheese

 

[Wonderwoman82]

wednesday, weighed myself in the AM, still at 131 lbs

#1 1/2 c oats, 5 egg whites
#2 (pre w/o) 1/3c oats, 1 sc protein

hamstring and glutes (argh!) killed my backside, it's one of my weakest spots so I make sure to add extra sets! 20 sets, 15reps
30 mins post w/o cardio on arch

#3(post w/o) 1 sc protein, 1/2 bagel
#4 2.5c salad greens, 1tbsp bals. vineg., 1.5oz avocado, 1 can low sodium tuna
#5 10 large shrimp, 1c spaghetti squash, 50g peppers, 50g zucchini

almost 2 hr power walking with bf

#6 3/4c cottage cheese, .5oz walnuts

 

[Blondie_Bombshell]

So youre trying to stay under 1200 cals?

 

[RJ]

I agree. Very good start. Look pretty lean already.

Good luck.

 

[Dreaded Pirate Roberts]

You look amazing. I don't think you need to a change thing. If you ever want to come spend a few days on the beach in Florida you have date.

We would love to add you to our pic gallery. I'm sure we could find you a sponsor too.

 

[3J]

im gonna keep a sharp eye on this journal WW... we'll make changes as needed.. as for right now.. just keep up with the cardio love...

 

[snigg]

You look great already! Good luck with your goals

 

[Miss Muscle]

I'm so glad you have started this journal! Diet looks good and body looks great! Just don't go to low on calories....it will shut you down.

 

[Wonderwoman82]

So youre trying to stay under 1200 cals?

No, not really trying to stay under 1200 calories. I just felt as though I should have lower calories on my rest days.
Right now, I take one day to myself, no training, just relaxing

Perhaps others could give me some input on this theory...should i drop my calories on rest days or reduce carbs and replace with fats or just keep the diet as is?

 

[Wonderwoman82]

ok, so today was another long day, but reading some of the posts from everyone has definitely cheered me up! Thanks

30 mins, AM cardio on elliptical

#1 1/2c oats, 5 egg whites
#2 3oz chicken, 3/4c green beans, 1/2oz almonds
#3 100g lean gr.turkey, 1/2c br.rice, 1c broccoli
#4 2c salad w/ bals.vineg., 1 can tuna 1.5oz avocado
*snacked on celery and cuc's*
#5 5 egg whites, 50g zucchini, 50g peppers 1tbsp salsa
1/2c cottage cheese

cal- 1303, fat-36g, carb-103g, pro 149g

Think I'm on the right track with the diet, any input 3J??

 

[3J]

still too low imo.. add 200 calories.. ur body is going to shut down WW

 

[3J]

make that 1.5oz avocado double what it is.. up your carbs another 20g

 

[Wonderwoman82]

really!!?? ohh that's a lot of food. I'm actually not used to eating that much, but I'm sure that's the problem.

 

[3J]

well its tricky, ur about 10 weeks out from comp right?? i would have had u start at 2000 calories and work ur way down to 1000 over the next ten weeks.. that would have leaned u out nice.. but since ur already at this point, it leaves me in the rump.. i dont wanna add fat deposits but i dont want ur metabolism to shut down either.. what a freaking catch 22!!!! but i think u should be at 1500 calories.. at the least.. and keep your refeeds clean and good

 

[Wonderwoman82]

well its tricky, ur about 10 weeks out from comp right?? i would have had u start at 2000 calories and work ur way down to 1000 over the next ten weeks.. that would have leaned u out nice.. but since ur already at this point, it leaves me in the rump.. i dont wanna add fat deposits but i dont want ur metabolism to shut down either.. what a freaking catch 22!!!! but i think u should be at 1500 calories.. at the least.. and keep your refeeds clean and good

Ya, 10 wks out, now should I lower my calories on rest days/ cardio only day or keep it the same?
how often should i do a refeed day?

 

[3J]

lower your cals by 200 on rest days.. refeeds should be done every 7 days

 

[3J]

this is tough.. ur body is used to eating 1200-300 calories a day.. i move up too much and u put on fat initially.. that's a known fact.. ur body has to resolve balance... so we're gonna just work 200 extra calories right now.. did u say uv been losing weight steady, or have you stalled? when was your last refeed?