Mel Def's Journal

[Mel Def]

Prepping for my next show... still have not selecting which to compete in but it will be a March or April one an therefore enter the DIET!

Goals this time are better stage prep, tighter glutes and hamstrings and posing practice nailed. That cooked my score last time when I was a deer in the headlights and let the smile fall off my face. Boo.

Bodyfat truck coming next weekend and will assess where I am to begin with. In the meantime starting diet already so I can look good NYE at the Peach Bowl and party at the Biltmore. Tempted to tan so I can look better but time and money that is a no go. Sigh.

So to recap my goals for this show in order of importance:
1. Perfect Posing- practice, practice, practice.
2. Strong Legs, tight hams and glutes and quad seperation.
3. Practice routine and overcome stage fear. Must feel more comfortable up there and be confident!
4. Build lats for smaller waist appearance.
5. Expieriment so I don't have to cut water this time. I hated being dehydrated and need to find another solution if possible.

 

[Mel Def]

Shooting for the SNBF show in Gainesville on April 12th. THat gives me 3 months to get ready and I think that is perfect!

Feb there is a workshop I will attend given by the org which will be good to see how their posing and format differs from the Nopi show.

So today I am doing carb deplete...

6 meals of protien and green veg. Fat from almonds and flaxseed oil.

Suffering from major DOMS, but will do glutes and hams and abs and about 45 minutes on the treadmill with 10 of those HIIT.

 

[tic]

You got a fan following here. What is DOMS?

I guess like I will be 15-20 days behind you on the diet. Lead the way sista!!!

 

[Mel Def]

DOMS = Delayed Onset Muscle Soreness. I have been doing a hardgainer's superset routine I read about where you superset 2 exercises for the same group of muscles and do 10 reps for 10 sets each. Grueling. I am going to failure and taking minimum rest in between the sets. I have to temper this with an easier workout for that muscle the next time.

I have decided to just do cardio tonight since I am still so sore. I dont' think it would do me any good to hit legs until they stop feeling pain. Going to leave it to Friday since tomorrow I have to get into very fitted pants and don't want my legs pumped up. Friday I can be hardcore since well rested and soreness will be gone. Also I will be adding in carbs Friday so more energy.

Diet I have been good today! I was down to 134 this morning and that is more like it. I didn't even step on the scale after Christmas because I knew I was over my danger zone. The clothes don't lie. When I have muffin top on the Rock n Republic Jeans it is time to sew my mouth shut. When in great form, I can wear 25 waist jeans when I am at set point my allowance in 27's. Over that I force myself to wear the tight pants and suffer. Keeps me from adding fuel to the fire.

Right now:

Hips:33
Waist 27
Thighs: 20
Bicep: 11.5 flexed 10.5 unflexed

Want to shave down waist to 25 or slightly less. Not concerned with hips, I am not a hippy girl and they are fairly lean. Glutes are higher now so possibly with more work my hip measurement could go up and not down. Not a concern as long as it is hard and lean. Thighs need tightening but don't have a idea where they should be yet. They are more muscular than September but don't want them bulky. Need to seek answer on formulating lean and muscle thighs. Problem is upper body will probably get stringy to bring those to the point needed. Will research this issue.

Biceps... not bad really. Add an inch? That is unlikely on the diet. Ha. Let's see if I can keep them the same but at the leaner point.

 

[g8r80]

Muffin top? I can't imagine you having a muffin top!

Why are you waiting until the DOMS goes away before hitting that muscle group again? I thought it was okay to hit it while still hurting or is that not for bodybuilders?

 

[Mel Def]

I have read two schools of thought on the DOMS. One says don't work that part again until it stops hurting or you won't allow repair or create the hypertrophy. At this point I am still trying to build them so I am going to take it easier... until January so only a couple more days!

When I get full in contest prep I will hit them regardless, do higher reps and a bit lower weight. Buidling will no longer be primary, it will be leaning it all out and making sure there are no jiggles. Lots of cardio and probably full body workouts as opposed to seperating out things. When I trained for my last show I did some sort of leg work every day! 6 days a week. Last 3 weeks 4 hours in the gym split up AM/PM.

We will have to see what happens this next time. It is still me improvising

ETA: Anyone can have a muffin top if you try to put too much stuff in those tight jeans! hahaha. I dont' like to see any squish.

 

[Mel Def]

View attachment 3415

View attachment 3416OK, Tic is keeping me honest so I must post Before pics. Sigh. I hate mirror pictures I take myself but it is going to keep me honest. I HATE these pics. I want to cry. Where did my hard body go? Oh that's right I chose to eat cheesecake and untold other bad foods and this is the result.



So onward... I guess I will keep to carb depletion today. Going to Peach Bowl Tailgating party and I KNOW that food will be fatty, processed and not on my diet. I will bring some almonds and hope there is unsweetened tea.

My weight stayed at 134 this AM but I feel bloated. I ate eggs last night and the sodium might have done that. Keto sticks still only registering light ketosis. I have a feeling its my Vit D and Vit C chewables keeping me from going further since they are chewable and have some sugar in them. Damn those things are good though. Guess I won't take them today. boohoo.

Going to do cardio today but no time for full workout. Tomorrow off completely and Friday is return with VENGANCE and get in the leg workout from Hades!

 

[tic]

The side angle picture is really nice. The frontal picture might look deceiving because you are taking it from a top to bottom angle so your leg looks smaller than they actually are. Most women would kill for you body BUT since you want to win it all, I can see why you are soo hard on yourself.

I am glad to have read / met ya sista. I've been too soft on myself lately and lazy. Have been pushing my workout more lately. Personally, I want the intensity that I can generate from a workout when I am really PISSED off without having to get pissed off and possibly hurt myself. any ideas? Thanks.

 

[Mel Def]

Thanks for the kind words and interest. It makes me feel good.

Any ideas about motivation? Well for me it's got to be a set challenge. That's why I like competitions and preparing for them. I also motivate with fear. Fear of returning to my former mediocrity, fear of cellulite, fear of not being able to fit into the small sized and expensive wardrobe I acquired when I finally got my body within my happy zone.

Life is too damn short for mediocrity. Obviously everyone has their own thing they want to excel at or be the best at or atleast those of us that are living a life worth living. That Barefoot Fitness blog about the limited amount of time we have on this earth and to give it all we got looms large for me everytime I think I might enjoy sitting on the sofa and eating a bag of Dark Chocolate M&M's instead of spending 2 hours sweating and straining at the gym. And I have to tell you there is NOTHING in this world like going through the contest prep and all the denial you go through and the day of the show after all is said and done and you gave it all you got, getting to eat whatever you want and in whatever quantities you want. I love that part. Ask any bodybuilder who competes about the day after the show and I am sure they will get all happy and misty on you.


Being satisfied with self recognition is important and I definitely need work on that. I love how the disipline required to get a great body is applicable to every part of my life. I ask myself how I can be better at my job, a better mother, a better friend, a better human period. I know that Bodybuilding is selfish, self absorbed and self serving but the good part is that it requires constant and demanding habits of me that I can in turn feel able to give more to others.

On a daily basis, I find great music and reading about new techniques to try is great motivation! Do you ever read On Fitness? Great mag for fitness pros that isn't all chock full of supplement ads and steroid juiced genetic freaks' workout plans. Like any mag, take some of it as opinion and not the "truth" but much better than the standard offered mags. I have to keep my music fresh and fun.

Another thing is to have a very specific goal. I think you do that already. Having a measurable goal is key for me. I cannot stand to fail.

Blah, blah, blah... have you fallen asleep yet? I think you don't need any advice from me! Look at your avatar! You are ripped! IT's OK to relax sometimes. I am terrible at relaxing according to my boyfriend but I understand it's highly reccomended.

Happy New Year!!!

 

[Mel Def]

Tra la la.... HOORAY! I got back into the gym today and did LEGS.

Finally.

Here's the breakdown

10 minute warmup on cybex mod to vigorous intensity.
1 song of decline crunches front and side good contraction holds on these but not a lot of reps. Felt them burning and did break into sweat so I know they were cooking
3 x 20 torso twists each side with 50 lbs. Ti-red.

Downstairs to do 3x 10 sets of knee ups with 10 lb ankle weights.

Then roman chair leg raises with ankle wts 10.

That was abs.

LEGS
Warmed up with set of 30 each leg step up with ankle wts and 2 sets of box jumps with ankle wts. Then Mr. Perv came along to back room and stared at me like a freak so I went on to do rest of workout without finishing. Sigh. I shouldn't care but it just aggravates the crap out of me.

Deep, Wide, Plie and Front Squats mixed up using Smith Machine. 7 X 10
Wt: 85, 105, 115 and then stripped off to 75 for remaining sets. Last 2 sets addl of 20/20 deep and plie.

Leg Extension
Dbl and Single sets of 8/8/8- 30/30/70 tried to go up but couldn't get out all the reps. Weak on the right leg so did a couple of extra reps and really tried to get that contraction. Need to work on that symmetry and concerned. Research this issue. Great seperation on contraction with the left leg. When this fat is stripped off they are going to pop this time and my sweep on both legs is really strong.

Seated and Lying Leg curls Superset
3x12
Seated: 80
Lying 70- These were hard. I had trouble getting all the reps out but was determined to get the bar all the way to my butt and contract HARD. I see up the back it's maxing out my ham but I want to cry that I can't get more out without stopping. Deadlifts should improve my strength on this some.

Cardio- 5 minutes incline 4 speed 4 with ankle weights for further exhaust. Those darned ankle weights hurt though. Will try them on stepper and see if that is doable. Then did easy pace 4.3 walk with changing incline ( 3.5- 9.0) intervaled with running at a 6.0- 6.6 pace. Finished with 2.65 miles in 30.
Meant to do HIIT but wussed. Shame on me but overall I worked hard so I feel good about it.

Keeping my nutrition in Fitday and today has been good. Keeping Carbs below 100g and maxing out protien. Not sure what I will finish with.

Keeping PB out of the house I think. I get fat cravings BAD and I need to stay on plan. Yesterday had great cheat day but not nuts as I sometimes can be. Was holding a bit of water from all the sodium this AM but not going to cut down on that too much to 6 weeks out. I want a bit of retention for now and have to get back to drinking 1 gallon of water a day which will keep me from bloating up too terribly. Keeping the carb days in control to 100gs helps me from getting blobby and feeling ick. Going to keep the cheats in but temper them so they aren't blowouts. I don't want to have to diet out to extremes and have weak days where I can't get through the workout. Keeping the cardio up and doing the HIIT stuff will allow some room and too much restriction with make me plateau early.

Felt GREAT after this one. Came home and had a PWO with glycomaize and protien and some ground flaxseeds and BCAA's. Heavy on the cinnamon for the blood sugar control. Going shopping in a bit to stock up on chicken, fish, eggs and salad. Admittedly I am tired.

 

[tic]

Meant to do HIIT but wussed. Shame on me but overall I worked hard so I feel good about it.


Since it is the New Year and your body is hung over from the celebration, we will let that slip!!! Good work overall and visual that goal that you want!!!

For HIIT, have you tried hiking a steep mountain with a weighted vest or just running up that sucker?

 

[Mel Def]

I am SO excited! Line on new trainer... get this he competed and placed in the Olympia this year!!!!! I mean top 10 too! Holy crap. Trying not to hypervenilate. Today had that eerie " something big is about to happen" feel to it.

Got bodyfat tested. Nevermind. Good to know where I am, I know I have developed good muscle and that I am improving, so good for me. I can lose this fat, be lean and wonderful and feel accomplished in my pursuit.

I am horribly sore from yesterday. I am doing cardio but it will take some good music to get through it. I am doing a long session of cardio plus abs and taking off tomorrow for the new program to begin Monday. I am so glad Shirley called me and gave me the new line on training. God works in mysterious ways and competing in the NPC is going to be a big and brave step. I needed something big and brave to work for.

 

[tic]

That is awesome Mel. That must be a great belaed Christmas present. From what I read, you sound like a girl getting a pony for Christmas. Wow, I can't wait to read what advice he gives you.

As for the body fat issue, football season is pretty much over there right? College bowl games are wrapping up and the Falcons lost. The upside is less tailgating party and more focus dieting and taking FIRST.

 

[sorridere]

Hey Mel! I looked at your comp pics today and you look quite impressive! Just curious, how long did it take you to get in shape for it? Do you have any pics from before your training for your 1st comp? Before & Afters are always inspiring if you would like to share.

 

[Mel Def]

Hey Mel! I looked at your comp pics today and you look quite impressive! Just curious, how long did it take you to get in shape for it? Do you have any pics from before your training for your 1st comp? Before & Afters are always inspiring if you would like to share.

Well, I don't have any that are super before and after... long story short, ex husband crashed computer with those sort on but believe me, I was much larger girl. I weighed in at 237 4 and half years ago. I felt and looked AWFUL.

The pics I do have show less definition so I can show those... I'm squishy in these comparatively. But I wasn't super big... weighed around the same adding on 5 pounds but much higher bodyfat.

Tic, I have been pretty careful on my diet throughout the off season. That's why I was surprised to be as high as I was. I will get back down to 9%, mark my words.

 

[Mel Def]

Crap. I just typed a long one detailing my workout for last 2 days. Where did it go? Ugh. I will post it again tomorrow. Disheartening to have to write all that again! Boo.

 

[sorridere]

WOW! Congrats on the major weight loss! That is very impressive and inspiring! I think it's awesome how you have pushed yourself and strived for excellence. I've been reading a lot lately about figure athletes and it is crazy what you ladies put yourselves through before a comp, but at the same time it's inspiring w/ the amount of time and dedication you put forth. Keep it up!

 

[tic]

Tic, I have been pretty careful on my diet throughout the off season. That's why I was surprised to be as high as I was. I will get back down to 9%, mark my words.

That's the SPIRIT!!! Wow, below 10% is amazing for a guy and for a gal, that is just godly. Man, I mean Woman, that is great determination and focus there!!! You are making me feel soo bad with all my eating over here and might start my diet program sooner...

That picture of you in the bikini looks beautiful. Keep Rocking it.

 

[Mel Def]

Sunday:

10x10 Superset
Flat Bench Chest Press
Push Ups

3x12 Superset
Low Row
Lat Pull Downs

3x12
Lateral Raises
Ez Bar Upright Rows

10 minute warmup on the Elliptical

After weights did
15 minutes level 14 on the Step mill
30 minutes Intervals on Treadmill

Monday

Warmup 5 minutes on stepper

10 x 10 Super Set
Lying Leg Curls
Swiss Ball Leg Raises

2x 20 Super Set
DB Lunges Alt Leg
Bodyweight Squats (wide Stance and Deep)

2x20 more sets of Bodyweight Squats

8x10 calf raises seated

30 minutes on treadmill of intervals and including sidewinders for 2 minutes each side
Sidewinders= jogging at 2.0 mph with a 10.5% incline Good for building knee strength.

High Calorie Day.

Today is Cardio and Abs. Early to bed and drink lots of water. Cravings are hitting HARD with extra cardio so sleep needed. Cardio will be hour split into 2 /30 minute segments with the ab work in between.

 

[Mel Def]

WOW! Congrats on the major weight loss! That is very impressive and inspiring! I think it's awesome how you have pushed yourself and strived for excellence. I've been reading a lot lately about figure athletes and it is crazy what you ladies put yourselves through before a comp, but at the same time it's inspiring w/ the amount of time and dedication you put forth. Keep it up!

Thanks! Very nice of you.

I will keep working hard. The balance is finding energy once you are keeping the diet really strict. I am still working into that but I have 3 months to lose 10 pounds so I think I have enough time.