Tag Archives: sports model

Dexa Scan – Follow Up

28 Dec

Way back in August I went for my first dexa scan.  When I left Jarrod at MeaureUp that first time I vowed that I would reach my goals of achieving 23% body fat and having between 10kg and 15kg of fat mass in 12 weeks.  I went back to Jarrod recently, about 16 weeks later, and here is how I went!

August Results

Body fat percentage: 27.6%

Fat mass: 18.5kg

Lean muscle mass: 45.8kg

Body Part Breakdown:

Each arm: approx 1kg fat mass; 2.2kg muscle mass
Trunk: approx 6kg fat mass; 23kg muscle mass
Each leg: approx 4.5kg fat mass; 7.8kg muscle mass

December Results

Body fat percentage: 21.9% (5.7% drop GOAL REACHED)

Fat mass: 13.8kg (4.7kg drop GOAL REACHED)

Lean muscle mass: 46.4kg (600g gain)

Body Part Breakdown:

Each arm: approx 700g fat mass; 2.4kg muscle mass (a drop of 200g in fat and a gain of 200g in muscle in each arm)
Trunk: approx 4kg fat mass; 23kg muscle mass (a drop of 2kg in fat and a small increase in muscle)
Each leg: approx 3.5kg fat mass; 7.5kg muscle mass (a drop of 1kg in fat and a small decrease in muscle in each leg)

December Scan

I’m extremely pleased with my results!  I now have no doubt in my mind that I will be stage ready in 4 months (YES!  4 months!  More on my comp in an upcoming post!).

To be in a good position for comp I need to lose another 4kg of fat.  I think that is very doable seeing that I just lost that amount in 4 months and I wasn’t even on a hard cutting diet!  Nor was I very strict with my cardio either.

I am extremely excited to see what changes my body is going to make over the next few months and can’t wait to share it all with you guys!  Stay tuned! 🙂

Pushing Weights

15 Nov

20111115-174521.jpg

Some people have been enquiring about what kind of weight I’m pushing at the moment so I thought I would share with y’all some examples of my workouts!

Keep in mind, it took be some time to work up to these weights!

I also like to switch it up often and throw in high rep days (20 reps) and drop sets etc. Keeps the body guessing!

I keep a log of my weights so that I can make an effort to increase weights every few weeks or so.

Upper Body Sample Workout

2 x 15 pushups
3 x 12 25kg BB bench press
3 x 12 12.5kg DB pullovers
3 x 12 20kg push press
3 x 12 6kg DBs lateral raise
3 x 6 pull ups (7th plate)
3 x 8 40kg BB rows
3 x 8 OH cable ext (2nd plate + 2 blocks)
3 x 12 cable tri pushdowns (3rd plate + 1 block)
3 x 12 cable bi curls (3rd plate + 1 block)
3 x 15 hanging knee raises
3 x 15 swissball prone roll out
3 x 20 medicine ball twists

Lower Body Sample Workout

Note: My gym doesn’t have a squat rack, and I don’t like to squat in the smith, so my squatting weight isn’t very heavy at current!

3 x 15 20kg plate weighted hip extension
3 x 12 30kg BB speed squats, bum to bench
3 x 8 17.5kg DBs walking lunges
3 x 12 40kg DB sumo squats
3 x 12 30kg BB single leg deadlifts
3 x 8 leg press (9th plate)

Then I will usually throw in a couple of ab exercises at the end of leg day too.

What do you enjoy training more, upper body or lower body?

An Interview With ANOTHER Inspiration!

1 Nov

Just as I was lucky enough to meet the lovely Charlotte via the glorious interwebs (I love you interwebs, yes, I’m a closet dweeb), I also have met the amazing Amber.  Well, not in real life, just internetz chatz, you know?  But I have no doubt that we will eventually meet on the comp circuit next year!

Amber’s story was particularly inspirational to me as she has come from where I was and is currently at where I want to be.   Her approach to health and fitness is very similar to mine, I almost felt like I had wrote the interview myself (and she said she often thinks the same of my blog posts!).   Also, her amazing dedication and commitment is something you don’t often come across and what’s more wonderful is she has done it all with her loving partner by her side, literally, every step of the way.

Here is her story.  I hope you enjoy it as much as I did!

You weren’t always in the top-notch shape you are in today, what were you at your heaviest and what made you decide to change your shape?

I was never small – in fact I always considered myself to be heavy set and big boned – and at my heaviest I would have weighed in at around 80kgs (possibly a few more). I was never into sport (or very good at it) – I’m a professional musician, so during my younger years I was always practicing, rehearsing, having lessons. Physical activity was limited to PE at school, and stints at swimming clubs and ballet classes.

For years I had been trying/wanting/wishing to do something about my weight. Different diets and forms of exercise – you name it and I probably tried it! I’d usually lose a little bit of weight, or see some change in my body shape but never anything really significant. I’d often get discouraged by the lack of results, give up for a while and find myself back to where I started if not even heavier. As well as physically detrimental, it was also quite a negative emotional experience. While I ate quite well most of the time, I’d easily turn to food and comfort eating and my portion sizes were more than likely way too big!

After getting engaged in 2009, with our wedding booked for April 2011, I somehow got the drive and determination to get professional help to achieve my goals. I signed up for a 12 week “Get fit from within” program with Michelle Nazaroff and I had some sort of ‘light globe’ moment where sticking to my nutrition and training plans was easy. I was extremely dedicated and began to see results almost immediately – I’d grow in confidence every month as I saw my body change (as well as the number on the scales drop) and it would keep me motivated. Having to be accountable to Michelle every week also helped as I wasn’t only cheating myself if I swayed off the plan, but her as well!

Progress photos - from Aug 10 to Dec 10

Progress Photos - from Aug 10 to Dec 10

Why did you decide to compete in bodybuilding/sports model?

After seeing great results over my 12 week program, I still wasn’t at my goal – the program and lifestyle changes we’d made however meant we could still stick to it, and I continued to see results every month. I was losing fat, and was noticing massive changes in my muscular definition. I must admit, it’s slightly addictive to see such positive changes in your body!! By the time the wedding came around I had lost about 24kgs and was loving my new, lean look!

I had never intended to compete, but seeing how my body had reacted to the change in diet and training, and being someone who likes a challenge, I started to consider it. I did speak to lots of people about the positive/negative experiences they had had whilst preparing for competitions to work out if it was something I could do mentally as well as physically. Many people seem to go up and down like yoyos, emotionally during comp prep, and physically as well (especially afterwards) and that was something I didn’t think I could cope with. Michelle’s approach to nutrition and training means this isn’t likely to happen, and I was reassured that my experience would be a positive one.

We decided that initially I’d compete in the sports model category – I wasn’t quite big enough to compete in figure, and it would also allow me to gain some experience on stage. I did two competitions this year – NABBA/WFF and IFBB. While I didn’t place anywhere in either competition, I had a great time and really enjoyed it. It has motivated me even more, and made me excited about training harder, working on my physique and competing in novice figure this year.

On Stage - Courtesy FTL Photography

Lady in Red! Courtesy FTL Photography

How do you stay motivated and do you have a good support network?

Our diet and training is more just a way of life now and I enjoy the time spent in the gym – while I’m not 100% in to it every day, I know it’s just something I have to do! While I admit there are days I might not feel like it, ill put as much as I can in to training and will leave the gym happy that I actually did it! I think I’d feel worse if I didn’t.

I’m motivated when I see the changes in my body – more muscle definition etc, and having a 6 pack! I’d never have thought that possible! To have other bodybuilders compliment your physique is a huge buzz – especially considering where I came from.

In terms of food, there are times when I wish I could just eat mountains of junk… I don’t let myself though. I’d rather know I was maintaining what I’ve worked so hard for than filling myself up on rubbish – most of which ends up being completely unsatisfying! I’ve become really good at saying no when people offer me food. Unless I know it’s going to be absolutely amazing, I usually won’t touch it…

I have an amazing support network too – my husband, Gary, has stuck to the program with me since we started, eating the same kind of diet and doing the training with me. Without his support, it would have been a whole lot more difficult – especially in terms of food! He has been training at a gym for many years, and surfs and played cricket until recently, so was always in good shape – he’s in the best shape of his life now though and loves his 6 pack! We’ll both be competing next year.

The support I’ve received from Michelle has also been amazing – her and her husband David are so committed to their sport and lifestyle, and ensuring their clients are looked after. Their encouragement makes you want to do well and be dedicated to the food and training programs they’ve written for you.

Amber with her equally buff hubby Gary!

What’s your typical days food like at the moment?

We eat lots of fresh, unprocessed foods – fruit, vegies (especially green ones!), lean protein, good fats (nuts, chia oil etc) and some starchy carbs from oats, brown rice and sweet potato. We also have a protein powder to use for shakes.

My comp prep diet was fantastic -while I ate the same food every day, it was been incredibly tasty and I didn’t get bored of it. I was never hungry! We liked the food so much that we went back to it pretty much straight after the competitions. It is completely sustainable – it isn’t calorie restrictive, or lacking in certain food groups. I like knowing that I’ll be able to continue to see results while eating this way – it was designed to help me build muscle while keeping fat off, which it did! I need to continue to work on my muscle development if I’m going to compete in Figure next year so we may tweak my diet a little to ensure this happens. It’ll probably involve adding more food – it’ll be very clean food, incorporating lots of “RAW” food and “green” smoothies.

We stick to a clean eating plan 6 days a week and have a cheat day for one day a week. This is really beneficial – it makes the clean eating easier, and also gives your metabolism a boost with the extra calories. During my comp prep I was restricted to a cheat meal, but we still enjoyed great food – it would usually involve 3 courses at a nice restaurant!

What’s your training regime currently like?

My comp prep training wasn’t hugely different to what I was doing before. We started with a four day split, and changed to a five day split after a month. We had different workouts every week. This was different to how I’d trained previously – we usually stuck to a program for a month which allowed to see an increase in strength. By doing different workouts every week we were constantly giving our bodies a shock! I found I’d push myself as I knew I wouldn’t be doing the same workout again, so couldn’t “do it better” next time.

We’ve stuck to a five day split since finishing competitions, but will do each weeks program for a month so we can see our strength increase.

I was already quite lean when I started comp prep, so my cardio was quite limited – thank goodness! I did 30 minutes of cardio before breakfast every day, keeping my heart rate between 140-150bpm. We bought a spin bike to make this easier. I want to try and stay around this condition, so will keep doing cardio a few mornings a week.  I’d rather put the effort in continuously than have to work my arse off (literally) when I start preparing for next years comp!!

What advice would you give to women who want to get into shape?

Getting in to shape involves a couple of factors – diet is important. REALLY important! I found that knowing exactly what I was eating, when I was eating it, and having it pre prepared made sticking to my plan so much easier. I didn’t have to think about what to eat, and didn’t have the opportunity to eat off the plan as my food was ready to go. Our freezer is full of portion controlled meat, rice, meals – we prepare as much this way as possible. We also have a fridge full of the fruit and vegies we need so there’s no excuses for not having them! While it may seem hard initially, cutting out the sugar and processed food is so beneficial. It does get easier, and the cravings do go away – I promise! Learn to say “NO!” – you may want that piece of birthday cake in the office staff room, but do you really need it? No one will be offended if you don’t eat it…

Embrace the weights! Resistance work is really the best way to get in to shape, and change your body. Don’t be afraid of lifting heavy weights, your body will thank you for it 🙂 If you get to the end of a set and you could still do a few more repetitions, you need to go heavier – push yourself to your limits, you may surprise yourself!

Stop making excuses! I used to do it, and I’ve heard so many people give me reasons why they couldn’t do what I’ve done. You have to really want something, and be motivated to do it, but you CAN do it if you put your mind (and body) to it. You can make changes immediately – no matter how small – you don’t need to wait til Monday, or next year, or til you’re 30. The time is now!

Courtesy FTL Photography

Comp Beauty Prep – Stage 1: Hair Removal

20 Oct

Okay, so when I step on stage next year I have to be hair free.  Every little hair shows up under those harsh stage lights and in the all important official comp photos too!  Hence, I have a dilemma… I’m really hairy.  It’s all blonde hairs though!  But yeah, let’s just say I’m covered in a fine blonde fuzz.

I have heard that after your first couple of waxes the pain is less intense and also the hairs grow back finer.  This appeals to my interests greatly.  So I decided to give arm waxing ago.  By myself.  Oh, hell no, I’m not paying for someone to wax me when I can do that shit myself!  Yes – cheap skate.  Have mentioned this before.  You should not be surprised.

Why not shave or use hair removal creams, you may ask?  Well, because after applying copious amounts of tan it tends to stick to the stubble (especially around the *cough* groin) and that can leave you looking like a spotted freak.   I’m not really looking for that look.  So not hot right now.

So, I bought the wax strips and set about waxing my arms.

And I filmed it.

And here is that footage.

Enjoy!

WARNING: Extreme language ahead! (Come on now, it’s me here…)

Note: Yes, I came *thisclose* to smacking myself in the face on the first rip.

Note 2: Don’t ask me why I ended this video like a phone call.  I was delirious.

Note 3: On my other arm I placed the strip around my arm rather than lengthways up my arm.  Much easier to go in the opposite direction of the arm hair this way.  Noob.

 

 

 

Progress Photo Update!

3 Sep

I was apprehensive about taking these photos. I guess now that I am at the stage where I am not actively seeking to lose weight I didn’t want to know what the photos would look like. Would I look stocky and thick? Would I look chubby? Would I, gasp, not have made any changes at all?

Well, it was time to take a big swig of concrete because clearly, I needed to just harden the hell up. And harden up I did! Literally! I think I have made some good gains over the last 6 weeks. My legs, arms, abs and especially my back have all taken on some nice lean muscle mass. It’s not a HUGE difference but I feel stronger so I think that’s very important at this stage.

I’m okay with not looking “smaller”, as long as I am gaining that all important muscle, because in a couple of months that muscle mass is going to be really important as I strip away the remainder of fat to reveal a new tight, taut, sports model comp ready body!

I’m clearly still uncomfortable with “posing” – I am fully aware on how awkward and creepy I look. Thank GOD I don’t have to actually flex on stage because I think it would take me forever to learn how to master the art! I’m going to WNBF competition tomorrow to see Charlotte compete so I will check out the sports model comp whilst I’m there to get an idea of what I am in for.

I haven’t placed these photos side by side because I simply don’t have good enough software to do so and paint just makes the image quality too poor considering that I take these pics with my iPhone!

6 weeks ago - front

Today - front

6 weeks ago - back

Today - back

6 weeks ago - front flex

Today - front flex

6 weeks ago - back flex

Today - back flex

6 weeks ago - awkward front pose in heels

Today - still awkward front pose in heels

6 weeks ago - bootay shot in heels

Today - bootay shot in heels

6 weeks ago - side sleazy shot in heels

Today - even sleazier side shot in heels

Today - close up of thighs and abs

Hoping the lumps and bumps diminish before comp time! Also, pay no mind to my dumb left shoulder… I have had some issues with it over the last couple of days and it won’t sit straight.

Hope everyone is working hard! Until next time, lift heavy, eat clean and BELIEVE in yourself! 🙂

What I’m Eating Now

15 Aug

I get a lot of questions about what my meal plan is like and requests to share more recipes on the blog.   I wish I HAD more interesting recipes to share but I think I have come to the point where I am just eating the same types of foods, day in and day out, that I don’t think that I don’t think it is interesting enough to be blog worthy! I mean who wants to read that I had grilled chicken and steamed veg AGAIN for dinner?!

I am also conscious that people may feel they should mirror what I eat and this concerns me as diets need to be tailored to individual bodies and goals.  In other words, whilst I am giving you an idea of what my diet is like, I am not suggesting that you should follow it too (let’s face it, I’m not a nutritionist!).  But I will make more of an effort to post up any new recipes that I try and will also post up when my diet changes.  Which just so happens to be NOW.

As per my last couple of posts, I’m now eating what is termed a ‘re-comp’ style diet.  It’s working out well so far and the added carbohydrates are definitely giving my muscles a bit more ‘pump’ (don’t you just love body-building terms? ;)).   The only major changes that I have made to my diet is that I have added more healthy fats and more carbs to get to the macronutrients outlined by Jarrod when I got my Dexa scan done.

So, now my diet looks a bit like this:

Meal 1 (8.30am / 9am)

1/2 cup warm quinoa, skim milk, tsp of honey and a sprinkling of cinnamon + 1 whole egg and 3 whites, scrambled

(I was having oats instead but they seem to make me really bloated and uncomfortable so I have taken them out)

Meal 2 (10.30am – pre-cardio)

Orange + 14 almonds + green tea

Meal 3 (12.30pm)

3/4 cup of brown rice (I am trialling brown rice again as I’m not sure if it is also brown rice that causes the bloated issue or if it was just the oats – if it’s brown rice I’ll switch to quinoa), garden salad, 180g tin of tuna in springwater, 1/4 avocado, drizzled in olive oil and balsamic vinegar

Meal 4 (4.30pm / 5pm pre-workout)

1 scoop of whey protein isolate and 2 tsp of cacao powder (low carb, low cal, no sugar = win!) with skim milk + handful of pepitas

Meal 5 (7.00pm / 7.30pm)

Palm size lean protein (about 150g) and steamed greens (always using herbs, spices, garlic, lemon, chilli etc…)

Meal 6 (8.30pm / 9pm)

1/2 a cup of mashed sweet potato with 1/4 of low-fat cottage cheese sprinkled with nutmeg, cinnamon and a small drizzle of honey (this is DELICIOUS)

It was quite hard making the jump from about 1300 cals to 1900 cals.  I never thought eating MORE would be a problem but my god, it takes me about an hour to finish eating my lunch!  Which is a good thing as the slower you eat the easier it is for your body to digest the food thus keeping you fuller for longer.  I’m also starting to feel stronger and more energetic which is a HUGELY welcome feeling.

I’m going to give some time for my body to adjust to the new meal plan and training regime so I won’t be posting updated pics for another few weeks.  Here’s hoping this all goes to plan and I start to gain some sexy lean muscle!

I’m just going to leave this here, this is my dream body and my current screensaver on my phone.  It reminds me of what I am working towards and to never give up.

Amanda Latona - IFBB PRO

How do you remind yourself of your goals?

To Compete or Not to Compete

20 Jul

… that is the question.

The 12 week challenge that I set myself is almost up.  I could continue on with that challenge, as I am still not at the desired body fat that I would like to be at, or I could set a new challenge for myself – compete in my first Sports Model Competition.

A Sports Model Comp or a “Bikini” comp is different to a body building or figure comp (what Charlotte is doing).  To quote the IFBB rules:

Judges will be looking for the girl who displays the best shape, symmetry and tone as well as being the best groomed in terms of hair, make up, tan, nails etc to complete the look.

This category will suit the girl who trains for perhaps aerobics/dance/boxing etc and trains for toned body but without the extra muscle required for our Figure competitions. Girls who are “curvy” or “slim” will all be competitive as judges will assess which girl whose shape and tone is best presented. This category would suit girls who are training to compete in Figure in the future.

I think this is something that really appeals to me.  I’m not looking to compete in figure or body building and the shape that I am after is very similar to that of a sports or bikini comp model.  So why not get the physique and then have a little fun with it, maybe even win some prizes, whilst I can?  🙂

Now, there is a comp coming up in September but I doubt I will be ready by then so I think realistically I need to aim for March 2012.

I will be going to get a dexa scan in the next couple of weeks to find out my exact body fat and then that will help me determine how much body fat I will need to lose.  I’m guessing at the moment I would need to lose about 6 – 7%.  I hope the dexa scan doesn’t say it’s too much more than that!

Here’s some examples of what Sports Comp models look like:

Source: flexr6.com/

New progress pics will be taken this weekend so I’ll be able to get some better judgement on how much work needs to be done!

What do you guys think, should I go for it? 😀