Countdown to Competition

Trusylver

Trusylver

Sport and Exercise Coach
Staff member
It has been a while since i have been a regular visitor to this forum. My weight has been stable but it is now time to countdown to a Powerlifting competition on the 25th August. To meet my weight division i need to loose 4kg of fat while increasing my Squat, Deadlift and Benchpress.

Current weight 94 kg (207 lb)
Goal Weight 90 kg (198 lb)

Current

Squat: 105kg (231 lb)
Deadlift: 115kg (254 lb)
Bench-press: 50kg (110 lb)

Total: 270kg (595 lb) (D Grade)

Short Term Goals

Squat: 110kg (243 lb)
Deadlift: 130 kg (287 lb)
Bench-press: 70 kg (154 lb)

Total: 310 kg (683 lb)(C Grade)

Long Term Goals

Squat: 130 kg (287 lb)
Deadlift: 155 kg (342 lb)
Bench-press: 80 kg (176 lb)

Total: 365 kg (805 lb)(B Grade)
 
Today has been a rest day from the gym, had porridge for breakfast, chilli tuna for lunch.

this afternoon i have football (soccer) (I am an accredited football coach)
so will be getting a bit of cardio chasing 8 year olds around a football field.

not sure what i will put on the table tonight.
 
A fellow powerlifter, and from the other side of the world, lol. Though I have not yet been so much a competitive powerlifter as I have just used alot of the methods for increasing my strength for my preferred sport. However, now that I am no longer in that sport competitively, I am looking to possibly begin powerlifting competition sometime in the next year or two. Anyways, enough about me, what about you? What is your plan of attack at your intended goals? Are you watching calories so as to optimize fat loss while maintaing/increasing strength? 2 months to lose those 4 kilos is plenty reasonable, and easily within range for increasing strength at the same time. A proper 8 week cycle can very easily put you over you short term goals for the upcoming event, especially considering your starting and goal size. In fact, depending on your workouts and nutrition, you could destroy your long term strength goals by the end of this year with relative ease.

i am glad to see that you have set yourself some very reasonable goals. As long as you lay the proper framework, you should be able to meet and exceed those even sooner than you might think.
 
For my plan of attack I have a good trainer and the local gym owner assisting me with my program, my trainer usually works with kickboxers and also feels that I should be able to meet my goals.

Diet has always been a hard area for me with tooooo much temptation from the eating habits from the rest of the family (3 boys (2 are autistic and one is also ADHD) and a husband) who usually eat good healthy meal but i have to avoid over endulging in the not so good foods.

I have given up Rugby Union this year to concentrate on lifting but am continuing to coach soccer and may upgrade my qualifications later in the year.

Today is a big day

The Plan

Take kids to school (different schools)
Hit the gym (Squat Day)
Drive across town
Ten Pin Bowling with my eldest son for a school activity
Drive across town
watch school athletics for my two other sons
Home for a propper meal and a break
Drive back into town for RPM (spin) class
Home and flop into bed

I live out of town on 14 acres in the sub tropics

it is 8 am now, time to finish my porridge and start the day:jump:
 
on target so far today, RPM tonight.

I got a new book today on food for sports performance. it looks realy good so far. When i am finished reading i hope to be able to put together a new eating plan tailored to my needs. It also has a chapter for the needs of powerlifters.
 
OK, I made it through RPM tonight, it felt harder than my usual friday morning session, but it has been a long day. Tomorrow i need to be at my kids school for the final day of sports week.
 
Today was a rest day from exercize and i realy needed it but my food intake was awfull. Missed breakfast in the morning rush after hubbys motorbike broke down and I had to drive him to work in addition to all the normal morning rush activities.
Had a doctors apointment for my middle son in the morning and spent the rest of the day watching the kids at school sports day. My youngest made the finals in the sprinting but failed to make the Zone team but his House won the relay for his age group (I think his time was better in the relay than his individual sprint).

Lunch was a small piece of cake and some popcorn (plain no butter or salt)
Supper was some chicken and a protein shake.

aprox 1 litre of water.

not enough protein
not enough calcium
not enough iron
toooo much fat and sugar

tomorrow i will sit down and work out what my daily nutrient requirements are to reach my goals by the 25th of August.
 
it has been a few days since my last entry. my weekend was busy as usual but ate less junk while DMing a living greyhawk game than I do in the usual campaign. Kept the coke intake down to 1 can :) rather than a 2 litre bottle.

Training is progressing well, Chest day on monday went well and I added in some squats working up to 100kg while waiting for my husband to finish his run on the treadmill.

I Convinced my husband to join me at my tuesday night RPM class and if looks could kill i would have been dead after the first 10 minutes but at the end of the class he said he would go again.
 
Calories

Ok I have just calculated my actual daily calorie needs based on my age, weight, sex and exercize.

BMR 2405
RPM 300
Lifting 193
Total 2898 calories to maintain my current weight

To lose 4kg in 6 weeks

4 kg = 28000 calories

over 6 weeks = 667 calories per day


I need to consume no more than 2231 calories per day !

with a minimum of 144 grams of protein each day


Now to take a closer look at what i am actually eating
 
it was deadlift day at the gym today, no PB lifts for deadlift or squat, my fingers were cold an i found it hard to maintain grip on the bar.

increased DB shrugs to 32.5 kg (71.5 lb)
increased stiff leg deadlifts to 50 kg (110lb)

after my morning workout I ate 1 double choc protein bar and a kransky sausage.

I have RPM tonight
 
It is almost time to go into the gym for tonights session

My husband has agreed to join me again for RPM, I will be doing an extra session in the weights room for upper body before the cardio session.

Depending how i feel after warming up i might try for a PB bench press
 
I got in 40 minutes of upper body workout after a short warmup on the bike.
Made it through RPM , picked up some pizza from the shop next door to the gym.

Did not make my calorie goal today and must make a better effort to eat more calories and less fat.
 
My muscles are a little stiff this morning with a little bit of chill in the air. I have an RPM class to attend at 9:30 this morning which should warm me up nicely for the day. Today is a rest day from lifting.
 
YOu came back with a bang friend! So happy to see you here again, doing your thing. How did that competition go last year???

Good job so far, looking excellent!
 
MJ

Unfortunately i didn't get to the comp last year due to both my 2 younger sons being diagnosed with autism and the youngest one ADHD making thing rather hectic. they are both settled in a new school now with my youngest is a special education class. He was suspended from school only twice last term :)

I have a coach now (usually coaches succesfull kickboxers) and a couple of trainers to assist me, I am now a qualified soccer coach and when i have the money will progress towards getting my personal trainer qualifications. The gym i go to is a teaching gym and there would be a job at the gym at the end of the course (the gym owner is my coach). I hope to do a trade of by helping the gym with SEO for their website in exchange for training.

I want to move away from web development.
 
My meals yesterday were ok untill david sugested we take the kids to see transformers (it was a great movie) but buttered popcorn and coke started the downhill slide, after the movie it was too late to cook after the lengthy drive home so decided to get a meal in town (error number 2) KFC was the only place still open, 4 pieces later and the fat content in my eating sky rocketed.... oh well today will be better, we have no plans to go to town today and there is limited junk in the house.

since cutting out some of the extra junk i have been eating i am having trouble reaching my target calories. I don't want to cut too many or i may limit muscle growth.
 
Hey I'm happy you stopped in my thread, your diary is really interesting. I spin too, but what does RPM stand for?
 
Today has been ok for food, no exercise unless you count lifting heavy washing baskets. Sundays are always hard foodwise because I DM a roleplaying game and nothing healthy is ever usually consumed on game day. The primary diet of Roleplayers is sweets, soda, chips, Pizaa, chocolate etc. but i will try to keep it to a minimum tomorrow.
 
Do you wear a hear rate monitor during the class? My instructor always says we burn 700-800 cals per hour which is totally cool I'm just wondering if you know how many calories you're burning. I don't wear a hrm so I'm not sure.
 
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