Pre comp prep

[rosannaharte1]

Ok, so I'm 6weeks into my diet and right on track.
I haven't lost any weight but have gone from being a little porker to having a full set of abs.
CARDIO
I always go through a muscle gaining phase when I start my diet, and drop bodyfat as a result. I've just started to do 30mins cardio twice a week, just treadmill walking. I've never had to do much for cardio but this year I'm going to use cardio alot more to get those glutes and hamstrings in.
From next week I'll up the cardio to 30mins and increase it to 3times a week and see how I go.
WEIGHTS
I'm now lifting very heavy for me, along with the muscle growth comes the strength. This is where I get my kicks!
Leg press I'm up to 360kg for 10reps. Bang Bang Bang, the weight will keep increasing now.
I've got about another month of getting stronger and then I will keep that strength throughout my diet. I don't get weaker towards the end, but I force myself to lift a little lighter to protect myself from injury! We can all be a bit more vulnerable to injury towards the end of diet.
DIET
I've also started my carb rotating which my body responds to very well, keeps my muscles full and drops that bodyfat. It's also a great way to judge day by day what effect a certain amount of carbs has on your look.
I've been eating egg whites, turkey, steak and shakes for protein.
Oats, potato and brocolli for carbs
And banana or snaka jaks for after training.
Almonds, egg yolk, steak for fats.
I'm having one cheat day a week but instead of my normal anything goes all day, I'm just doing a meal and desert and some sweet cereal. The previous years when I've dieted I did some serious binge eating on my cheat days and I don't feel the need to do that at the moment. Lets see how I feel another month in.lol Dominos on speed dial???
I'm going to get some progress pics up very soon so you can watch my body change.
If anyone is thinking of competing this year, or just wants to start getting that beach body give me a shout and lets gets cracking.
Rosie Rascal xxxx

[Bugz]

Thats awesome, its key to note you dont ALWAYS lose weight even when getting lean to begin with. Scales are a good way to follow progress but arent the be all end all so to speak.

How is your prep coming on now Rosie? Let us know and some pics would be great, before and after .

Bugz

[rosannaharte1]

Hello everyone,

So nearly 9weeks in to diet, and I think about 9 1/2 weeks to go.
I'm still mega focused and I think will only get more focused as the dieting continues.
I've not had to tweek anything with my diet just yet, just keeping it low fat, high protein and carb rotating on a daily basis. The fat is steadily dropping off.
My training is going great, I'm lifting my max weights and feel within about two weeks I'll be at an all time high with weights and then level out. My body has a tendancy to flatten out easily if I don't lift heavy and keep the carbs at a reasonable amount. For some people pre comp they tend not to try and lift heavy all the time and go low with carbs as that works for them and has less risk of injury. Just listen to your body! I never feel any aches and pains of the joints so lifting heavy is what I will do. I always take a good vitamin for joints! I'm taking Orange Triad (Controlled Labs) this has a multi vitamin, joint, digestion and immune formula. Also Glutamine of course.
I've startd training with different people throughout the week, my fella Jamie, friends Ricki and Big John and hopefully Mezza man and Jodie soon. I find this keeps me motivated and I push myself harder.
I've added a little cardio in now, 30mins3X weekly, just treadmill walking on incline. Again I will just see how I look each week and add some more in when I need to. Too much cardio will flatten me out and could lead to loss of muscle for me. At the moment the fat is dropping off without much cardio so I see no point in trying to speed the process up at the risk of loosing muscle mass. I also do my breakdancing class once a week and practice for a few minutes a day (trust me thats enough).
I'm going to start my posing practice from next week, I'll start at 15minutes a day just going through each pose and holding with a big smile.
At the moment I'm feeling full of energy and very healthy, I don't think I'll start feeling really tired until about 4weeks out, when those glutes start coming in. I'm aiming to be ready a couple of weeks early and then just tweek away if needed.
I'm gonna get some training videos done in the next couple of weeks so watch out for those!
I've put a pic of abs up for you, just a little sneak preview.
All my before pictures are of me dancing in nightclubs so I'll leave them out. lol
Rosie Rascal xxx

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[Bugz]

Hi Rosie,

Looking fantastic in your last post, lets see the newest shots and hear all about your prep?

Bugz