Contest Prep Week 9- Dexa Stat Crutch Tips…Wha?
Um yeah, so you may be wondering about the title…No, I haven’t really set into contest prep brain quite yet…. I just combined a word from each of the sections… got to keep ya’ll on your toes!
- Gimpy update and workouts
- Fit3D scan
- Healthy tips of the week
yes I have down days, yes I get discouraged, no I am not hyper motivated 24/7…I mean, I am pretty awesome but, I am like you!! You are pretty awesome too! 😀 All of you!! Damn it and these crutches are totally cramping my style. I need extra motivation and postive self talk as the days creep on crutch by crutch, hobble by hobble. I have to get into the gym today after having not been since last wednesday. My workouts arent' as good at home, too many distractions for me. I can put weight on my foot for a little bit but I am trying to stick to these crutches most of the time for optimal healing!!! UGH!!!!!!!!!!!!!!!!! — #sprain #sprainedankle #bumleg #cantholdmedown #nevergiveup #whenthereisawillthereisaway#MNmayhem2016 #defac #fitnessguide#fitnessmotivation #fitchick #fitchicks#fitspo #workouts #fitfam #fitfamily #gf2crew #getfitgofigure #bikinicompetitor #bikinibody #npcbikini #npc #noexcusesjustresults #everydamnday #bodybuilding#NANBF #teamgorman#naturalbodybuilding #earnednotgiven #killinit
After a week of armpit chaffed, forearm burning, tired ass right leg walking on crutches, I was madder than a fit chick with a broken selfie stick. Crutches for real suck. I have never been so grateful for those little scooters at the grocery store! If you aren’t filled in on the sprain, see Week 8 Contest Prep.
By the end of the week, I got in two lower body workouts, finally!
Workout one consisted of:
- 9 sets of leg extensions. single and double leg
- 9 sets of lying leg curls. single and double leg
- 5 sets of donkey kicks
Workout two consisted of:
- 6 sets of leg extensions. single and double leg
- 6 sets of lying leg curls. single and double leg
- 4 sets cable kick backs pulsing at the top
- 3 sets kettlebell swings
Each day I have been able to walk on my foot a little bit more but I am trying not to over do it. I need to heel quickly!!
Today was the first time I lifted lower body since I sprained my ankle 1 week ago. I can do three (ish) things right now… leg extensions machine, lying leg curls and donkey kicks. I did 9 sets of each exercise followed by putting my feet up for a good 8 (ish) minutes to reduce any swelling that may happen. My ankle is getting better everyday!! __________________ #sprain #sprainedankle #cantholdmedown #nevergiveup #whenthereisawillthereisaway #defac #fitnessguide#fitnessmotivation #fitchick #fitchicks#fitspo #workouts #fitfam #fitfamily #gf2crew #getfitgofigure #bikinicompetitor #bikinibody #npcbikini #npc #noexcusesjustresults #everydamnday #bodybuilding#NANBF #naturalbodybuilding #earnednotgiven #killinit #glutes #hammies #quadz
Things are creeping down slowly. I do find myself constantly looking for that calorie free miracle food in the house… something that will satisfy my taste buds but not end up on my ass. Fat free cheese is almost there and so is a wedge of laughing cow cheese. 😀 (see You Know You’re in Contest Prep When…)
- 5’6″ tall
- 20% body fat per dexa scan (see more below)
- 140 pounds
Progress: 20 week out, bikini division
again.. you know you’re in prep when you take like a million selfies…
Progress….8 lbs down, 4.5% body fat decrease per dexascan. 😀 #MNmayhem2016 here I come! Current stats: 5'6". 140 lb , 20% BF #cantholdmedown #nevergiveup #whenthereisawillthereisaway#MNmayhem2016 #defac #fitnessguide#fitnessmotivation #fitchick #fitchicks#fitspo #workouts #fitfam #fitfamily #gf2crew #getfitgofigure #bikinicompetitor #bikinibody #npcbikini #npc #noexcusesjustresults #everydamnday #bodybuilding#NANBF #teamgorman#naturalbodybuilding #earnednotgiven #killinit
Where are you abs? Abs?….. Fat, I will find you and destroy you for hiding my abs!
Got me a dexa scan Monday at DexaFit Minneapolis. The #1 Tool in body fat testing!
Today I hit up Dexafit, again 😀 I have had a dexa scan November 2015, March 2016 and today. Birgen and Brandon are the bomb.com! And their fit tests are pretty sweet too. This is an excellent place to quantify health and fitness stats and track your progress! I did the dexa scan for super accurate body composition stats as well as the Fit3d pro scanner for 3D imaging and 400+ measurements which was totally awesome!!! #dexafit #dexascan #bodycomposition #bodyfat #bodyfattest #weightloss #fitness Follow @dexafit_mpls
I totally dig dexa scans because they give you this awesome quantitative info like super accurate body fat, visceral fat, fat and lean mass on all limbs and trunk, muscular symmetry and so on.
Basic stats from my last three dexa scans from November 2015, March 2016 and June 2016…
Detailed June 2016 dexa results:
I have no detectable visceral fat which is crazy!
I also did the Fit3D test at DexaFit Minneapolis. If you are super anal about taking measurements accurately, than this is for you!
is back……if you recall from prep last year, I crave marshmallows during prep. Don’t know what it is, but I just love the mini marshmallows, not the big ones, the little ones!
I don’t know how many times I have done this, but if I had a quarter for every incident, I would have a least enough for 4 botox treatments! Yep… my pants are inside out, AGAIN. Tags n all. And this I didn’t realize until after I was done working out. hm.
Health Tips of the Week!
this week was full of health tips and hacks!
Charcoal is a great supp to take as needed to:
- Teeth whitening topically
- Skin and body health-topically
- Alleviate gas and bloating taken orally
- Digestive cleanse taken orally
- Treats alcohol poisoning and prevents hangovers taken orally
2) Got sea weed?
Sea weed is a great snacky treat!!!
- high protein content from 20% in green algae to 70% in spirulina.
- high mineral content, especially: iodine, calcium, iron, magnesium.
- More vitamin C than oranges.
- Natural iodine maintaining a healthy thyroid function.
- Anti-viral, anti-bacterial, and anti-inflammatory properties
Sea weed is a great snacks treat!!! It's High protein content: from 20% in green algae to 70% in spirulina.High mineral content, especially: iodine, calcium, iron, magnesium.More vitamin C than oranges.Natural iodine maintaining a healthy thyroid function.Anti-viral, anti-bacterial, anti-inflammatory properties. #seaweed #kelp #fit #healthytips #health
3) Take your collagen!
I have been taking both the vital proteins brand cartilage collagen in a capsule form as well as the collegan peptides flavorless powder. I got these at paleo FX 2016 on the last day when the vendors were off loading products. I do really like putting the collagen peptides in with my whey protein shake. I don’t even know its there!
I was also using the Upgraded collagen powder in my whey protein. Also flavorless and did the trick too.
4) Spritz on some magnesium
Taking magnesium before bed can help you get a good quality sleep among many other health benefits. It is involved in 100’s of biochemical reactions in your body like energy creations, protein formation, gene maintenance, muscle movement and nervous system regulation. It can help fend off depression, migraines, lower blood pressure, reduce insulin resistance, improve PMS symptoms, and help you get better quality sleep.
As many as 50% of people in the US and Europe get less than the RDA of Mg and can be deficient wreaking all sorts of havoc on the system.
Another way to get in your magnesium… take a bath in epsom salts. See more on that at here.
5) Refuse Receipts!
And lastly, the pavlok. I put it on at the beginning of the week with the intention of using to fend off the cravings, looking around for food after I have met my daily macros and not eating food that does not fit my macros.
#pavlok @pavlok #diet #fit #fitness #health #behavior #habits #weightloss #fatloss #defac #fitnessmotivation #fitchick #fitchicks#fitspo #workouts #fitfam #fitfamily #gf2crew #getfitgofigure #bikinicompetitor #bikinibody #npcbikini #npc #noexcusesjustresults #everydamnday #bodybuildingF #naturalbodybuilding #earnednotgiven #killinit
@pavlok #pavlok #MNmayhem2016 #defac #fitnessguide#fitnessmotivation #fitchick #fitchicks#fitspo #workouts #fitfam #fitfamily #gf2crew #getfitgofigure #bikinicompetitor #bikinibody #npcbikini #npc #noexcusesjustresults #everydamnday #bodybuilding#NANBF #teamgorman#naturalbodybuilding #earnednotgiven #killinit
The problem with this is that the goal is too broad… don’t eat foods that don’t fit your macros or don’t eat food once you have hit your daily macros. It is hard to differentiate what foods I can and cannot eat and by the time I have really contemplated it, I don’t need my pavlok. I ended up not wearing in the last half of the week as the crave for food I shouldn’t have isn’t that strong right now and it does take sheer will power with or without the pavlok as it’s not a subconscious habit like nail biting. So I am not quite sure if I will continue to try and implement this particular issue with the pavlok. I will need to really narrow it down about like not eating anything with refined sugar. This is a better goal but then I can’t fit marshmallows in!! UGH!
I put his all last because nothing has changed since I started carb cycling. So: here it is again…
same as the last 7 weeks….
Macros are set at about 175 g protein daily, 52 fat and then carbs cycle. High, medium and low days are specified in the table above: This has been my diet the past 5 weeks.
Low (off day): 130 carbs
Medium day: 165 carbs
High day: 200 carbs
Aniracitam + citocoline – I don’t take this all the time but cycle it through the week.
Coffee with protein powder in it
Trutein Naturals Cinnabun or Dark Chocolate
in pill form: yohimbine hcl
in pill form: green tea extract
400 mg Magnesium
Vit D every other day
Vit K every other day
Zinc every other day
500 mg Acetyl L-Carnitine
2-400 mg Green Tea (make sure it’s standardized EGCG)
100-200 mg Caffiene
2.5 milligrams or 1 cap Yohimbine HCL
Take the combo 2x per day: once in the AM, then post workout. If taking in the evening, drop the caffeine supp.