Yay! Yep, I have decided to compete in the bikini class of the Bill Pearl Bodybuilding show in Bend, OR May 1st, 2010. Cassie will be guiding me through diet and exercise program. I feel so blessed to have her as a part of life, a key motivator and advisor for upcoming show as well as one of bestest buddies!
For now I am doing best to make healthy food choices, make sure I am getting enough calories from clean foods, and working on building muscle.
Currently I am doing full body weight workouts four days a week and cadio workouts (HIIT on the elyptical) three days a week.
LaReina Mae's Bikini Competition Journal!
Moderators: Boss Man, cassiegose
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lareinamae
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Re: LaReina Mae's Bikini Competition Journal!
Hi LaReina - looks like you can't go wrong there - Cassie as your coach and BFF, and a body to kill for - you go girl! A sure winner! We'll be right here with you all the way! Good luck!
Re: LaReina Mae's Bikini Competition Journal!
You are in good hands... As I see, Cassie can be a strict drill sergeantlareinamae wrote:Cassie will be guiding me through diet and exercise program. I feel so blessed to have her as a part of life, a key motivator and advisor for upcoming show as well as one of bestest buddies!
Your working out so much... are you letting your body rest a bit?
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cassiegose
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Re: LaReina Mae's Bikini Competition Journal!
YIPPPPPPPPPPPPPPPPPEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE!!!!! I'm SO EXCITED FOR YOU BUDDY!!! We're going to have so much fun! Ok.. that was kind of a lie... its going to be one of the hardest things you've ever done in your life.. however getting up on stage is so great! I'm so glad i get to share in this journey with you!
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lareinamae
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Re: LaReina Mae's Bikini Competition Journal!
bad, Nokie. I am doing full body weight training M, W, & F and doing cardio T, Th and doing a long, slow cardio day on Saturdays. Sundays are day of rest!
Thanks for the well-wishes everyone! I'm really looking forward to this experience and I think I've got the BEST trainer out there! ;o)
Thanks for the well-wishes everyone! I'm really looking forward to this experience and I think I've got the BEST trainer out there! ;o)
Re: LaReina Mae's Bikini Competition Journal!
I'd take Thursday out, and perhaps keep Saturdays Cardio the same or change it for Thursdays.
For now, you're overdoing it, perhaps a smidge, and may sacrifice important muscle mass a little, or at least slightly retard growth potential.
The two off days split that way, will provide no more than 3 days straight, at any time, with better recovery potential.
You might be advised to have some kind of Protein shake before bed, with added Carbs if it's Carb free, like Crushed oats for example, to promote muscle retention. This could either be a Whey, or a Casein, as a basic Casein is pretty cheap, and digests twice as long as Whey.
Things like ground Ginger, ground Nutmeg, Cinnamon and Vanilla Essence will help with taste issue hopefully, or even a smidge of honey. Not too much, or the shakes might thicken up a lost more and maybe tatste a bit overpowering. Especially mixing with Water not Milk, just to aid digestibility.
The main things that could help you to gain more, would be Zinc, Vit E and Monounsaturates, as they exert possible effects on GH and Test.
One good source of Monos would be Peanuts, as apparently they're also Arginine rich, so good for promoting vasodilation and added vascularity. I you have any issues regarding mould and Aflatoxins, try western and not Asian if you go for them, as any aforementioned issues should be less. Though I am not condeming Asian Peanuts by that remark.
Owing to Caffeines effects, firstly with Vasoconstriction of Bloodvessels, and some Iron blockage in vivo, cut out all caffeinated products, to help you get a better Oxygen to cell delivery, as this would help with the usage of carbohydrate based end products, and possibly cut down Lactic Acid formation to some degree. More aerobic and less anaerobic metabolism.
You could choose Vit C supps as well. 500mg's, 1-2 times a day or 1g supps, 1-2 times a day, morning and night, not least to promote Immune function so you can increase potential attenuation of illness risks, and not need touchwood off days from training, when you're a bit viral.
Plus Vit C boosts Iron, so it's pretty much win win. If there's any slight issues with it, go for buffered.
If you need more calories to build, don't go bazurk, but I'd suggest you opt for one of two scenarios, based on a 300 calorie a day increase.
So for roughly 50 more calories a meal either.
A: 5g Protein, 5g Carbs, 1g Fat, (49 calories).
B: 5g Carbs, 3-4g Fat, (47-56 calories).
In the case of Fat, I would choose mostly in option A, pure choices like Oils, or Carb free Nuts. This means not overdoing it calories wise, with Fat sources rich in Proteins and or Carbs too, but for B, it could come from any sources, factoring the Carbs and / or Proteins in those sources, with either or both in.
You would probably be better for option A, initially, if Protein intake is less than 1.2g per lb, but if you end up nearer to 1.2-1.5g per lb, you might decide some months later, to make another small increase, which means B, would be better.
Another possible thing to do, would be to buy one thing you intend to use at the show, like an item of clothing or shoes. Just because it makes your intentions more real. It's already cost you some money, so it makes the decision one that's less easy to back out of.
Right now the buzz of the choice, and Cassie being part of that process, will seem great, but at some point reality and possible doubt may creep in, about the opposition, crowd, environment, ability to prepare well etc etc and having something to make it seem tangible, and more real would be a possible idea to shoot for. You'd have top buy the item nearer the time anyway, but this way you spread cost a little better, so it's less hard on you later on in the process.
By the look of you, you already have great genetics. Must be something in the towns water supply. Obviously Cassie drank a lot of that water in her early days too, when she was there, so I don't forsee you having any problems making this happen, but of course, most of this is down to you and you alone.
A question of what you need to give and sacrifice in terms of energy, effort, time and social engagements, to be the person you hope to be.
We can support you as much as is possible though and your decision is just as interesting and enthusing as it was when Cassie announced it too, so I wish you tonnes of good luck and best wishes.
I would be willing to support your decision, and I can assure you, I have never failed to back someone I believed in, who I could have known failed themselves at any chosen goal. I choose potential winners carefully .
I am happy with your decision, and Cassie is someone I wouldn't hesitate to endorse, as a source of support and encouragement in any situation.
I'm sure you're going to be brilliant and plenty of people will be proud of you, so keep on keeping on and no worries yeah.
Just be patient, understanding and caring to yourself. It's a tough process, but it's one I don't doubt you can overcome and by the end of it, you will undoubtedly sparkle
.
For now, you're overdoing it, perhaps a smidge, and may sacrifice important muscle mass a little, or at least slightly retard growth potential.
The two off days split that way, will provide no more than 3 days straight, at any time, with better recovery potential.
You might be advised to have some kind of Protein shake before bed, with added Carbs if it's Carb free, like Crushed oats for example, to promote muscle retention. This could either be a Whey, or a Casein, as a basic Casein is pretty cheap, and digests twice as long as Whey.
Things like ground Ginger, ground Nutmeg, Cinnamon and Vanilla Essence will help with taste issue hopefully, or even a smidge of honey. Not too much, or the shakes might thicken up a lost more and maybe tatste a bit overpowering. Especially mixing with Water not Milk, just to aid digestibility.
The main things that could help you to gain more, would be Zinc, Vit E and Monounsaturates, as they exert possible effects on GH and Test.
One good source of Monos would be Peanuts, as apparently they're also Arginine rich, so good for promoting vasodilation and added vascularity. I you have any issues regarding mould and Aflatoxins, try western and not Asian if you go for them, as any aforementioned issues should be less. Though I am not condeming Asian Peanuts by that remark.
Owing to Caffeines effects, firstly with Vasoconstriction of Bloodvessels, and some Iron blockage in vivo, cut out all caffeinated products, to help you get a better Oxygen to cell delivery, as this would help with the usage of carbohydrate based end products, and possibly cut down Lactic Acid formation to some degree. More aerobic and less anaerobic metabolism.
You could choose Vit C supps as well. 500mg's, 1-2 times a day or 1g supps, 1-2 times a day, morning and night, not least to promote Immune function so you can increase potential attenuation of illness risks, and not need touchwood off days from training, when you're a bit viral.
Plus Vit C boosts Iron, so it's pretty much win win. If there's any slight issues with it, go for buffered.
If you need more calories to build, don't go bazurk, but I'd suggest you opt for one of two scenarios, based on a 300 calorie a day increase.
So for roughly 50 more calories a meal either.
A: 5g Protein, 5g Carbs, 1g Fat, (49 calories).
B: 5g Carbs, 3-4g Fat, (47-56 calories).
In the case of Fat, I would choose mostly in option A, pure choices like Oils, or Carb free Nuts. This means not overdoing it calories wise, with Fat sources rich in Proteins and or Carbs too, but for B, it could come from any sources, factoring the Carbs and / or Proteins in those sources, with either or both in.
You would probably be better for option A, initially, if Protein intake is less than 1.2g per lb, but if you end up nearer to 1.2-1.5g per lb, you might decide some months later, to make another small increase, which means B, would be better.
Another possible thing to do, would be to buy one thing you intend to use at the show, like an item of clothing or shoes. Just because it makes your intentions more real. It's already cost you some money, so it makes the decision one that's less easy to back out of.
Right now the buzz of the choice, and Cassie being part of that process, will seem great, but at some point reality and possible doubt may creep in, about the opposition, crowd, environment, ability to prepare well etc etc and having something to make it seem tangible, and more real would be a possible idea to shoot for. You'd have top buy the item nearer the time anyway, but this way you spread cost a little better, so it's less hard on you later on in the process.
By the look of you, you already have great genetics. Must be something in the towns water supply. Obviously Cassie drank a lot of that water in her early days too, when she was there
, so I don't forsee you having any problems making this happen, but of course, most of this is down to you and you alone.A question of what you need to give and sacrifice in terms of energy, effort, time and social engagements, to be the person you hope to be.
We can support you as much as is possible though and your decision is just as interesting and enthusing as it was when Cassie announced it too, so I wish you tonnes of good luck and best wishes.
I would be willing to support your decision, and I can assure you, I have never failed to back someone I believed in, who I could have known failed themselves at any chosen goal. I choose potential winners carefully
.I am happy with your decision, and Cassie is someone I wouldn't hesitate to endorse, as a source of support and encouragement in any situation.
I'm sure you're going to be brilliant and plenty of people will be proud of you, so keep on keeping on and no worries yeah.
Just be patient, understanding and caring to yourself. It's a tough process, but it's one I don't doubt you can overcome and by the end of it, you will undoubtedly sparkle
.Re: LaReina Mae's Bikini Competition Journal!
Uh.....I just saw this....Awesome. Looking forward to seeing your progress. You guys are gonna have a blast I'm sure......and we get to watch, and cheer you on.... 
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cassiegose
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Re: LaReina Mae's Bikini Competition Journal!
It will be a blast for sure! I'm actually doing the show with her (it will be one of three for this upcoming spring... assuming i have it in me to do 3 back to back) so I will be there right along with her training and dieting (so to speak... we live 5 hours away from each other so we'll be long distance traning partners). Hopefully with me going through the training and dieting with her she won't hate me *quite* as much during the last month of the diet when life really starts to suck and she realizes what i've gotten her into.
Re: LaReina Mae's Bikini Competition Journal!
Oh that is sweet ......Cassie. I'm sure you two will do spectacular. You have come throught the experience on such a positive note, and looking forward to doing more, it makes it all the more fun. Lareina is a beautiful women, in great shape, and with your newfound expertise on the subject it should be awsome for you both, and an inspiration for the rest of us to sit back (ah I mean exercise...busily) and watch...... 
Thank-you for sharing it with us.......We'll be watching closely..... 
Thank-you for sharing it with us.......We'll be watching closely..... -
lareinamae
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- Joined: Tue Sep 08, 2009 1:31 pm
Re: LaReina Mae's Bikini Competition Journal!
Update:
Today is Thursday: cardio day. Tuesdays and Thursdays I work early in the morning which requires me to do cardio at night. Tonight I intend to do a 5 minute warm up on the elyptical followed by 10 HIIT intervals (10 fast as I can, 10 recovery) ending with a 5 minute cool down.
Yesterday I went to the chiropractor to have shoulder worked on. doctor advised me not to do any upper body weights as yesterday was weight day. I focused on legs with a light workout in our home gym. Primaily BW squats, lunges, calf raises, leg lifts and weighted leg extensions. It was a pretty easy day, however I intend to 'make up for it' tomorrow in the gym.
Diet is going well. I am focusing on getting enough calories, pumping up protein intake and eating as many vegetables as possible. Good thing I love veggies! Still allowing some stray from a clean diet as competition is so far out, however beginning in January I will be cutting out these "treats" (treats include 1-2 pieces of dark chocolate, home popped pocorn with light butter, and salt and seasonings on meats: no real desserts except for 1 per week or on the holidays).
Loving the way back, arms and shoulders are looking! Also, abs are coming in...which is very exciting news!
Today is Thursday: cardio day. Tuesdays and Thursdays I work early in the morning which requires me to do cardio at night. Tonight I intend to do a 5 minute warm up on the elyptical followed by 10 HIIT intervals (10 fast as I can, 10 recovery) ending with a 5 minute cool down.
Yesterday I went to the chiropractor to have shoulder worked on. doctor advised me not to do any upper body weights as yesterday was weight day. I focused on legs with a light workout in our home gym. Primaily BW squats, lunges, calf raises, leg lifts and weighted leg extensions. It was a pretty easy day, however I intend to 'make up for it' tomorrow in the gym.
Diet is going well. I am focusing on getting enough calories, pumping up protein intake and eating as many vegetables as possible. Good thing I love veggies! Still allowing some stray from a clean diet as competition is so far out, however beginning in January I will be cutting out these "treats" (treats include 1-2 pieces of dark chocolate, home popped pocorn with light butter, and salt and seasonings on meats: no real desserts except for 1 per week or on the holidays).
Loving the way back, arms and shoulders are looking! Also, abs are coming in...which is very exciting news!
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lareinamae
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- Posts: 192
- Joined: Tue Sep 08, 2009 1:31 pm
Re: LaReina Mae's Bikini Competition Journal!
Update:
Friday: Weight day. Friday was a crazy busy day! I *managed* to barely put in a half-hearted workout in our home gym, but something is better than nothin', right!!? I have continued to eat fairly 'clean', even on a busy day. I went shopping and picked up some healthy snacks: brown rice cakes, nothing but fruit preserves, natural peanut butter and veggies, veggies, veggies!! One of newest and most favorite snacks is celery with natural peanut butter. It is a great snack that leaves me very satisfied when I snack while watching movies with the family. Even the family enjoys it!
Saturday: cardio - home gym
5 minute warm-up, 10 intervals HIIT on the elyptical, 5 minute cool down
Again, sticking to a healthy diet..for the most part, though I did have some movie theater popcorn at the movies this weekend with the family. January 1st I will cut this out entirely, popping own air-popped popcorn from home and sneaking it in the theater with me.
Sunday: Rest day
Sunday was housechores day, so I should actually list this as a cardio day. We cleaned horse poo out of the pasture and rearranged the barn! Good exercise!
Monday: Weight day! Yay!
family joined me in the home gym! It was so much fun and super exciting to see the family working out with me! Had a good workout as well.
3 x 20 bw lunges
3 x 20 bw sit ups
3 x 20 calf raises (straight stance, inward stance, outward stance)
3 x 10 leg extensions
3 x 10 military press
3 x 10 flys
3 x 10 bicep curls
3 x 10 rows
20 minutes of leisurely elypitical on a high resistance level - I had a new fitness magazine to enjoy!
Today - Tueday: cardio
5 minute warm up, 10 intervals of HIIT on the elyptical, 5 minute cool down
Today's meal plan:
nonfat double latte
1/2 cup ff cottage cheese
brown rice cake with raspberry (nothing but fruit) preserves
1/2 banana
1/2 protein shake
ff string cheese
small handfull almonds
1/2 banana
subway chicken breast 6" sub on ww with lots of veggies, mustard
celery sticks
1/2 protein shake
handfull of almonds
turkey breast
brocolli
sweet potatoes
celery with peanut butter
1 cup air popped popcorn
Thank you everyone for your comments and support as I begin journey! I weighed in today for the first time in two weeks; the scale is down 4 pounds! I am going to check measurements tonight for progress!
Friday: Weight day. Friday was a crazy busy day! I *managed* to barely put in a half-hearted workout in our home gym, but something is better than nothin', right!!? I have continued to eat fairly 'clean', even on a busy day. I went shopping and picked up some healthy snacks: brown rice cakes, nothing but fruit preserves, natural peanut butter and veggies, veggies, veggies!! One of newest and most favorite snacks is celery with natural peanut butter. It is a great snack that leaves me very satisfied when I snack while watching movies with the family. Even the family enjoys it!
Saturday: cardio - home gym
5 minute warm-up, 10 intervals HIIT on the elyptical, 5 minute cool down
Again, sticking to a healthy diet..for the most part, though I did have some movie theater popcorn at the movies this weekend with the family. January 1st I will cut this out entirely, popping own air-popped popcorn from home and sneaking it in the theater with me.
Sunday: Rest day
Sunday was housechores day, so I should actually list this as a cardio day. We cleaned horse poo out of the pasture and rearranged the barn! Good exercise!
Monday: Weight day! Yay!
family joined me in the home gym! It was so much fun and super exciting to see the family working out with me! Had a good workout as well.
3 x 20 bw lunges
3 x 20 bw sit ups
3 x 20 calf raises (straight stance, inward stance, outward stance)
3 x 10 leg extensions
3 x 10 military press
3 x 10 flys
3 x 10 bicep curls
3 x 10 rows
20 minutes of leisurely elypitical on a high resistance level - I had a new fitness magazine to enjoy!
Today - Tueday: cardio
5 minute warm up, 10 intervals of HIIT on the elyptical, 5 minute cool down
Today's meal plan:
nonfat double latte
1/2 cup ff cottage cheese
brown rice cake with raspberry (nothing but fruit) preserves
1/2 banana
1/2 protein shake
ff string cheese
small handfull almonds
1/2 banana
subway chicken breast 6" sub on ww with lots of veggies, mustard
celery sticks
1/2 protein shake
handfull of almonds
turkey breast
brocolli
sweet potatoes
celery with peanut butter
1 cup air popped popcorn
Thank you everyone for your comments and support as I begin journey! I weighed in today for the first time in two weeks; the scale is down 4 pounds! I am going to check measurements tonight for progress!
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lareinamae
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Re: LaReina Mae's Bikini Competition Journal!
Oh, and I decided on neon orange for bikini! 
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fitoverforty
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Re: LaReina Mae's Bikini Competition Journal!
Good color choice for you! Congrats on the 4 pound weight loss
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lareinamae
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- Posts: 192
- Joined: Tue Sep 08, 2009 1:31 pm
Re: LaReina Mae's Bikini Competition Journal!
Thanks, Lynn!
Re: LaReina Mae's Bikini Competition Journal!
Sweet how about some pics of that pleaselareinamae wrote:Oh, and I decided on neon orange for bikini!