Wonderwoman's competition diet journal

[Wonderwoman82]

last refeed was about 10days ago, I haven't really lost much, few lbs.
however, I will be starting AM cardio and evening training w/ post w/o cardio tmrw.
I've had a REALLY hectic work week so haven't had the time for that much training.
I think that losing about 10lbs should put me where I need to be. No specific weight category i need to be in, just need to look lean, and conditioned

 

[Dlove]

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.

Gotta agree 100%. You look awesome right there. It's when the girl's go a little over with crazy lat spread and to much vascularity when they loose their sex appeal imo. But it sound's like that's your game, if so maybe just a litttle more definition in the leg's and you are money.

I don't have a beach in FL but I'm sure my old lady wouldn't mind laying out soon on the pontoon on the lake, lol

Wish ya luch wonderwoman, good job for your dedication to the sport!

 

[Wonderwoman82]

Well, today didn't start off as planned. Set my alarm for 4:30am for cardio, yaaa slept in :s
although I feel that I'm doing well with my diet and not feeling the need to snack or cheat. Weighed myself this morning, 130lbs, down 1lb so far

#1 1/2c oats, 5 egg whites
#2 3oz chicken, 3/4c green beans, 1oz almonds
#3 2c salad w/ bals vineg., 2oz avocado, 1can low sodium tuna
#4(pre w/o) 100g lean gr turkey, 1/2c cooked br rice, 1 c broccoli

awesome arm workout!! Bi's-12set, 15reps , Tri's- 10sets, 15reps
Cardio, 15mins HIIT arch, 15 intervals stairmonster!

#5(post w/o) 1sc protein w/ water, 1/2 bagel
#6 90g tilapia, 3/4c green beans
Cals-1477,Fat 43g,Carb 114, Pro 164g

 

[Miss Muscle]

Glad you have upped your cals!

 

[Wonderwoman82]

Glad you have upped your cals!

It's really difficult for me to get that many calories in, I just don't have the appetite for it. It's a struggle to get almost 1500 calories in
After this competition I'm going to put my calories back up to around 1800 so my body can readjust to a normal amt.

 

[Wonderwoman82]

35 mins interval AM cardio, (feeling great this morning!)

#1 1/2c oats, 5 egg whites, 1/2 oz cashews
#2 2c salad greens w/ bals. vineg., 1 can low sodium tuna, 1.5oz avocado
#3 (pre w/o) 100g lean gr turkey, 1/2c quinoa, 1c broccoli

quads 14 sets-15 reps, abs 6 sets 20 reps
30mins cardio
#4 (post w/o) 1sc protein w/ water, 2 caramel rice cakes
#5 3.5oz chicken, 100g asparagus, 100g zucchini
#6 (shortly prior to bed) 3/4c cottage cheese w/ 1/2oz walnuts

Cals-1505 ,Fat-42g, Carb-120g, Pro- 170g

Not sure, but seems as though I has too much fat in my diet today. I was still hungry when I ate my cottage cheese so I add walnuts. Think I will be cutting that out

 

[Wonderwoman82]

weighed myself this morning...that 1lb that i lost this wk is back. Soooo, apparently I need to make some adjustments because my body has plateaued.

#1 1/2c oats, 5 egg whites

delt and core circuit training, 4 circuit sets w/ 8 exercises total. Reps starting at 15 and declining to 8
30mins post w/o cardio

#2(post w/o) 1 sc protein , 1/2 bagel
#3 3 oz chicken, 1/2c quinoa 1 c broccoli

Half way through the day I ended up getting a bad headache and was nauseous for the rest of the day. I ended up only eating chicken broth soup and some whole wheat soda cracker and napped
So, not really sure what my calorie intake is for today.
Back on track tomorrow

 

[Miss Muscle]

Keep up with the extra calories.....that 1 pound weight gain may be normal for you.

If you still have problems after a couple of weeks you'll need to do some HIIT.

How are you looking? Retaining lots of water? Leaner?

 

[Wonderwoman82]

Keep up with the extra calories.....that 1 pound weight gain may be normal for you.

If you still have problems after a couple of weeks you'll need to do some HIIT.

How are you looking? Retaining lots of water? Leaner?

I have been told that I am looking leaner, but I don't really see it myself.

I will take another pic and post it, perhaps when compared to the other photo I will notice
My weight doesn't really seem to be going down, so I'm kinda getting concerned.

 

[Dreaded Pirate Roberts]

When you dehydrate and carb load it will add to your vascularity and will make your pumps look huge.

 

[Wonderwoman82]

Feeling better today, extra sleep helped me feel energized
Back on track as far as meals, it's difficult trying to take in extra calories especially when you're not used to it and when you're not seeing weight loss results right now...

#1 1/2c oats, 1/2tsp flaxseeds, 5 egg whites
#2 3oz chicken, 1c green beans, 1/2oz almonds
#3 2c salad greens w/ bals vineg., 2oz avocado, 1 can tuna
#4(pre w.o) 100g gr.turkey, 1/2c cooked quinoa, 1c broccoli

back- 12 sets, 12-15reps /Tri's- 9 sets, 12-15reps (30 sec rests)
30mins pwo cardio

#5 1sc protein w/ water, 1/2 bagel
#6 5 egg whites,60g zucchini,30g mushrooms, 1tbsp low sodium salsa
Cal-1420, Fat-36g, Carb-113g, Pro-165g

 

[Wonderwoman82]

Weighed myself again this morning, same weight. So I think the change I'm going to make is carb cycling. So I think the cycle I will use is 2 keto, 2 low carb,2 keto, 1high carb
I will continue to keep calories around 1500 area.

Any suggestion 3J?

 

[kimmysue]

i was wondering if you know how to get your body back on a regular diet with out the rebound weight? i don't wanna go thru that again. girl, you are inspiring! i am seven weeks out now and reading ur stuff helps!

 

[Wonderwoman82]

i was wondering if you know how to get your body back on a regular diet with out the rebound weight? i don't wanna go thru that again. girl, you are inspiring! i am seven weeks out now and reading ur stuff helps!

thanks girl! hmmm as far as rebounding...what I can offer as a suggestion ( from experience) is slowly reintroducing carbs until you get back to the normal amt. and STOP dieting. lol easier said than done, I know.
I have put myself through so many different types of diets (just as experiments) that it seems my body no longer really knows how to function on normal amount of calories.

After this competition diet, I plan to go back up to a normal amt of calories so that the next time I diet down for a competition, it won't be as difficult

So, to sum things up, eat clean healthy real food and adequate calories that your body needs. You will adjust!

 

[Blondie_Bombshell]

thanks girl! hmmm as far as rebounding...what I can offer as a suggestion ( from experience) is slowly reintroducing carbs until you get back to the normal amt. and STOP dieting. lol easier said than done, I know.
I have put myself through so many different types of diets (just as experiments) that it seems my body no longer really knows how to function on normal amount of calories.

After this competition diet, I plan to go back up to a normal amt of calories so that the next time I diet down for a competition, it won't be as difficult

So, to sum things up, eat clean healthy real food and adequate calories that your body needs. You will adjust!

I just wanted to add that when I reintroduce carbs back in, I start with low GI ones (veggie only) then move into small amounts of grains. That seems to help. If you get a chance to look over the Atkins diet webpage and book has a good section on coming out of the keto and going back on a regular diet. You might want to check that out.

Im loving this thread, nice work, lots of good info you two

 

[3J]

Weighed myself again this morning, same weight. So I think the change I'm going to make is carb cycling. So I think the cycle I will use is 2 keto, 2 low carb,2 keto, 1high carb
I will continue to keep calories around 1500 area.

Any suggestion 3J?

you got a pm love

 

[Wonderwoman82]

today was a very unorganized day for me....but trying to keep on track.
Rest day, no weight training.

as far as meals, they have been basically the same, missed out on a few though
Cardio only today, mid afternoon
60mins

Cals-1169, Fat 25g, Carbs 96g, Pro139g
\

 

[Miss Muscle]

You are panicking and making soooo many changes in a short time that it's not going to work.

You are still 10 weeks out? Don't panic. Let the increase calories do its job. You won't see a big change right off the bat. Give it a couple weeks.

Carb cycling is great but once you do that don't change ANYTHING for at least a couple of weeks.

 

[Miss Muscle]

I just wanted to add that when I reintroduce carbs back in, I start with low GI ones (veggie only) then move into small amounts of grains. That seems to help. If you get a chance to look over the Atkins diet webpage and book has a good section on coming out of the keto and going back on a regular diet. You might want to check that out.

Im loving this thread, nice work, lots of good info you two

Good advice for reintroducing carbs!

 

[Wonderwoman82]

You are panicking and making soooo many changes in a short time that it's not going to work.

You are still 10 weeks out? Don't panic. Let the increase calories do its job. You won't see a big change right off the bat. Give it a couple weeks.

Carb cycling is great but once you do that don't change ANYTHING for at least a couple of weeks.

Ya, just under 10 wks out. I think that I panic because it seems the more I diet, the harder it is, and slower the results are to show.

I'm impatient!