Fibo's Doom Room (training, torture and other things that start with t)

[Fibonacci Prima]

I'll copy/paste the stuff from the other thread here in a few. Just getting it started. Good timing, too, because I just started a 16 week challenge and training/diet just got really tough for me. Whee! (don't worry. I'll let you know when I get really bitchy. I mean more than normal.)

Sally: Supplement info. I drink protein shakes post work out (p/w/o) with fat free milk or water if I'm close to contest. Normally I prefer BSN Lean Dessert in vanilla, but I have all these shakes from Optimum Nutrition (ON) that I need to go through. I don't care for them nearly as much but free is free.

During a workout I will drink a mixture of BCAA powder (branch chain amino acids) and ON Amino Energy. It's not bad, and I'm really picky about taste. As I progress I'll add Double T NO Beta, which is a nitric acid booster for extra muscle pump. Helps you work harder. These are just what I'm using right now. There are other pre/post w/o supplements that I like a lot. I'll get to those later.

I don't use fat burners anymore. They always mess with my kidneys. If you take them, drink LOTS of water and take them 3 weeks on, one week off. Cytolean is a good one. I had minimal trouble with it, and it gives you a nice little kick. Price isn't bad either. Double T Keto Cuts is another I didn't have too much trouble with.. Stay away from hydroxycut at all costs. It's unsafe. Lipo 6 Black I've heard good things about, but I haven't personally tried it.

Be aware that the above are all thermogenic, so they'll increase heart rate. There are some that are not thermogenic. Less effective, but then...I'm not convinced any of them are worth it. Some of them are really scary even! You can easily do any body recomp without fat burners.

CLA is supposedly a good supplement to aid fat loss, but it has to be taken for a long time to work. I never had the patience to see if it did anything, and it can be expensive...especially long term use.

[Fibonacci Prima]

I still haven't written out my pre-comp plan, but I can overview it here.

I start about 16 weeks out. This means planning my splits, arranging meals and figuring out when I start tightening the diet even more. It has general time frame, but I also have to adjust as my body adjusts. If I'm not leaning out the way I want, I'll cut back diet sooner, and up cardio a lot sooner. Every 4 weeks I completely change my workout split so nothing gets stagnant, and make adjustments to diet. I go from medium weight lifting days to really heavy, only getting 4-6 rep days, then back. Cardio is split between endurance and HIIT since both help shred layers fastest.

at 16 weeks out I'll start my first split, cut out breads entirely and load up on more veggies (no white potatoes). Red meat makes a polite exit and it's all about lean chicken, turkey, fish (i. hate. fish.). Usually I'll consume about 2000-2500 cals a day spread over 5-6 meals. I try to keep the macros pretty tight but at this point it's all about adjusting and seeing what I need.

12 weeks out I'll cut carbs after 2pm, change my split, and drop to about 1800-2000 cals a day

8 weeks out I'm down to 1600-1800 and will consider adding a second cardio session. Adjustments are made to lifting, I'll check for symmetry and will lift more heavy days. All grains are now gone towards the end of this month and I start more towards a keto type diet.

4 weeks out I drop everything from diet but very lean protein, and greens (lettuce, green beans, spinach...). Will also avoid dairy. This is where it sucks on major big time levels. Hitting early, fasting cardio sessions now, lighten the lifting a little, and a second endurance cardio in evenings.

1-2 weeks out, cut back on water to maximize vascularity. from here on in, it's pretty much the same with water dropping a little as it gets closer. (usually I drink 3L water or more a day. will drop significantly near contest date.)

It's all very process-y and not a fun time to be around me. I get very bitchy close to a big comp.


So my workouts are usually 20 minutes HIIT, then 30-45 minutes with the weights. I don't spend much time on it, honestly. I try to be done with it all, even in the pre-contest blitz, in under 2 hours....that includes the second cardio. My current split looks like this:

Mon:Legs/
Tueslyo/core
Wed:Back/biceps
Thurs:shoulders/calves/abs
Fri:Chest/triceps
Satlyo/core
Sun:running around with kids

By contest day I like to be around 7-8% bf. I'm 5'4 so I have to get very lean to make the cut. And yes, I hate the bikinis and stripper lucite shoes. So fetching. Not.

I can break it down further if you like...meal plan, details on the splits...

Wow!! That's dedication! I'm going to borrow some of that (not all of it...I'm not competing!!). There are several aspects that I like (alternating between heavy and medium weights makes sense). I typically alternate between upper and lower body on my weights but I only do them 3-4 times a week. How many sets do you typically do?

You've inspired me to at least make an effort to improve my diet. It's not horrid but I could certainly add more fruits and veggies and cut out some carbs. I don't think I can live without cheese though.

I bet you look amazing. Is there a big difference between your "competition" look vs. "normal" look? How often do you compete?

I look a LOT different when comp ready. Off season I look 'normal' but I try to keep pretty lean as I do have sponsors and that means appearing at events, etc. I am a lot softer though. Abs show, but not so deeply. I compete every season, and try to hit about 4 or 5 shows a season depending on time/interest/proximity and how well I did last season.

I'm the same way about dairy. I love cheese, and milk, and butter. I don't cut that til I absolutely have to. And something cheesy is always part of my post show cheat meal. (speaking of, it's hilarious to see backstage at an event after it's done. the judging and pics are done, and the gym bags come open...chips with salsa right out of the jar, twinkies, whatever...hilarious to see the mini binges....it's a ritual, though)

I usually do 3-5 sets, with each set ranging from 6-8 reps on heavy days to 10-12 on lighter days. The reason I vary the number of sets is to keep it fresh. Not just for the body, but if I don't keep SOMETHING different each time I get bored. Also I'll do higher set days when I'm feeling really energetic. I keep those to medium lifting numbers though.

Plyo stuff I'll do circuits. Those are brutal. A plyo day will look like this

Circuit 1
Jump Rope
Kbell Swings
Burpees
repeat 3 times

circuit 2
mountain climbers
squat jumps
sprints
x3

Circuit 3
jump rope
pike pushups
box jumps
x3

1 minute each, with 90 second break btwn sets, 2 minutes btwn circuits

I love/hate plyo so much.

Adding fruit is easy if you drink protein shakes. I add frozen fruit to them all the time. They're decadent but totally good for you. If it wasn't for that I'd probably never eat enough fruit.

Heh, I didn't even get into my supplements. LOL! I'm such a weirdo.

Your plyo routine makes me nauseous just looking at it but I'm going to try some modified version of it anyway. I do some of those anyway but combining them in a circuit will probably give me a heart attack. Or it will be good for me.

I get my "cardio" mostly from the machines (bike, elliptical, running) and the truth is, it's too easy. Sometimes I just speed through my weights to get the heartrate up (doing abs in between sets and barely resting) but still nothing like what you're doing. Burpees kill me.

I may do it the first few times at home so I can throw up in the privacy of my own bathroom.

There. Moved over some of the other thread for now. Will be back after I referee the house full of short, young kids who invaded with justin bieber cds. I have to accidentally microwave the cds and feign innocence. This could take a while.

[username]

I did a modified version of your pylo workout today. I'm somewhat ADD so I just alternated two exercises (for example, jumping squats/sit-ups 3x and then reverse lunges with push-ups 3x etc.) with almost no rest in between. I did that for about 35 minutes and I was sweating like a pig by the end. After that, I got on the treadmill and ran for 10 minutes and then walked for another 20 at a 12 incline.

It was a good workout! I need to do that more often.

I take a multi-vitamin and extra D. I have a lot to learn about supplements.

I'm going to check in to that BSN Lean dessert. Maybe I'm being picky but it seems like a lot of the protein supplements (bars, drinks etc.) are high in calories (anything over 200 seems high to me). I just had p/w/o a Subway, 4" (mini) sandwich. Whole wheat, turkey and veggies--180 calories.

I'm feeling positively virtuous today.

[Mohammed]

I hate to say it but it's true what the other guys say. Especially for something like this. Actually can't be done without and I'm sure you know already what I'm talking about.

It needs the .... Before and After and anything in between pics.

Just as with the sport the whole explanation needs the visual, or just imagine any of the magazines being words only. Works for accounting perhaps but surely not in the world of Fitness or Body Building.

Right, now where did I put my pom pom's and cheerleader outfit?!

[Fibonacci Prima]

Mo, if you bring on the cheerleader outfit, so will I.


I kind of forgot about this thread. I did. I'm sorry. So much going on...blahblahblah.

Someone asked me today what my schedule looks like usually and that's what made me remember I meant to give some insight here.

So, you guys know I work in the child life dept of a children's hospital. I usually get up about 5 am and get an hour of cardio in, then head off to work. I get my lifting in late afternoon or evening...or early afternoon if I have a day off. I work 4 days a week, so it's not ever a set schedule. If I'm heading into a comp, I'll go back to the gym after dinner for another cardio session (which sucks...ass...big time.). Hubby works from home so he is here when kidlet gets home from school, and my day ends in time to get kidlet to gymnastics (where i get to practice tumbling...yay!).

If you want, I can post the prep diet tomorrow. It's super exciting....not.