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 Post subject: Re: Time to get bigger..It's on like Donkey Kong!
PostPosted: Mon Aug 16, 2010 8:16 pm 
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Gorilla
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Paige- I didn't talk to the judges, I'm trying to get in touch with them to find out their comments.

Here are the results (I'm Ashley boss):
http://www.thenaturalmusclenetwork.com/ ... 814DC.html

I don't understand my placings ! Ill post more when I'm back in town and less bummed...

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 Post subject: Re: Time to get bigger..It's on like Donkey Kong!
PostPosted: Tue Aug 17, 2010 11:55 am 
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Well, you didnt come in last!

Hit me up if you want to chat about it.

Hey are you hosting us up during the race?

Please pot direct links to your pics.

Congrats for getting on stage. Like RC said, most say, but never do.

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 Post subject: Re: Time to get bigger..It's on like Donkey Kong!
PostPosted: Tue Aug 17, 2010 2:32 pm 
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Be proud of your accomplishment. Everyone on this board is proud of you. I have a couple of comments. First, there are politics involved in every comp. Remember that. 2nd OCB figure tends to be big and muscular. Most vegan women have trouble putting on the muscle necessary. It requires alot of work and time. Although I have the opposite problem, I put on muscle easily but have trouble dropping the body fat (so I am jealous). 3rd, as a new competitor they don't know you, the best thing you can do is come back at your next show better than your last. The Judges love that. What I am saying is don't give up, you look great and you should keep going.


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 Post subject: Re: Time to get bigger..It's on like Donkey Kong!
PostPosted: Wed Aug 18, 2010 7:03 pm 
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thanks guys! I guess I shouldnt be bummed- at least I got 6th in Novice tall =D

paige- don't worry I'm not giving up, thats just not the type of person I am.
I really think eating such low calorie really screwed me over (which is most likely why I stopped my period and stopped maing gains in size even though I was lifting more than I've ever lifted before)

http://www.photoreflect.com/store/Order ... =99&pc=108
I'm in photo 100-103

http://www.photoreflect.com/store/Order ... =66&pc=108

http://www.photoreflect.com/store/Order ... 329&pc=546
in 330-332

let me know if you can't see them- I'll post some Myke took once I upload them

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 Post subject: Re: Time to get bigger..It's on like Donkey Kong!
PostPosted: Wed Aug 18, 2010 7:36 pm 
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You look awesome! I love the individual photo. You are right. If you don't eat enough cals you will not gain size.


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 Post subject: Re: Time to get bigger..It's on like Donkey Kong!
PostPosted: Sun Aug 22, 2010 12:19 am 
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Looking forward to hanging out at the DC VegFest in a few weeks!

DC is my home away from home.....

See you around!

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 Post subject: Re: Time to get bigger..It's on like Donkey Kong!
PostPosted: Tue Aug 24, 2010 2:23 pm 
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Congrats on completing your show! :) Now you gotta have the "bug" :D

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 Post subject: Re: Time to get bigger..It's on like Donkey Kong!
PostPosted: Sun Aug 29, 2010 10:54 am 
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Gorilla
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So here is what I got back from the judges:



"Hi Ashley,
Thanks for reminding me which classes you were in. I always go back and review the photos before sending comments. I find that my notes are written so hastily during the show that I sometimes need a reminder to help me decipher my notes.

I remember that you had a fairly nice stage presence, which is good. I think you looked a little nervous at times, but for the most part you looked confident and like you were enjoying yourself on stage. That can be the hardest part for a beginner, and I think you handled it well.

To improve your placing in the future, I think you mainly need to work on developing some more muscularity. I'm also a tall competitor, and unfortunately, our height stretches our muscles out, making us look less developed than the shorter competitors. Overall, your conditioning was ok, but your muscularity just did not show through. I recommend taking 6-12 months to concentrate on making good mass gains. Your legs look pretty good, right now, so I would focus mainly on upper body development - aim for nice full, round shoulder caps, and wide lats. You will need to lift heavy with lots of presses and lat pulldowns. Also, try deadlifts emphasizing scapular retraction at the top of the lift to help build out your lats. If you can do pull-ups, that will help too. And do not forget your diet while gaining. You still should eat clean - avoiding junk - but get in enough protein and complex carbs to fuel muscle growth.

Other than that, I think you did very well for a first show. Your posing was very nice, without a lot of the stiffness and awkwardness that most novices show. Remember in your side poses to rotate at the waist, bringing your back shoulder to face the judges.

Keep up the good work, and you will do well in this sport.

Sincerely,
Katie"


"Ashley,

Congratulations on doing the show! I have noted on my sheet that you have nice smile/stage walk. For future shows, come in a little bit more defined and work on your gluts/hamstring tie in. Hope this helps. Good luck with future shows!

Dianne"


"Ashley,
Congrats on your first show!
You did a great job with the presentation portion of being a figure competitor. Your hair, makeup, suit, tan etc were wonderful!
You could have placed higher in this show by being leaner and showing more muscle mass.
You did a good job with your posing! But your face gave a sign that you may not be comfortable on stage, so something that may help you place higher next time would be to try to come across more confident while you're up there :)
Congrats again and keep up the hard work!

-Mel"

"Hi Ashley,

For figure right now basically you need to work on adding more muscle to your frame.
Chad"

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 Post subject: Re: Time to get bigger..It's on like Donkey Kong!
PostPosted: Sun Aug 29, 2010 11:06 am 
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Gorilla
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So- obviously I need to put on some size.

I was thinking of doing this routine-

http://www.muscleandperformancemag.com/ ... -gain-plan


What are ya'lls thoughts on this plan?


The diet is under construction- I know I need to eat more (I was only eating 1080 for the show prep and grew a little but obviously stopped- not nearly enough calories to support much growth)

I've been looking at Tosca Renos vegan plan in her eat clean book I got when I met her- I'll post more about that when I get a chance.





Side note-

I'm going to go meet with the physical therapist I saw for my Thoracic outlet- the last time we met I was having issues with my hip/groin ROM and it has gotten dramatically worse, in fact I can no longer bend my right leg to sit "Indian style", driving is a problem and obviously bedroom activities...
needless to say it will make leg day a biotch!

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 Post subject: Re: Time to get bigger..It's on like Donkey Kong!
PostPosted: Tue Aug 31, 2010 11:55 am 
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Manatee
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1080?! I can't even get through a morning run much less grow on that many cals. That takes some discipline. I looked at the link. It looks like a fine program, but if you don't eat you will be wasting your time. Also, Tosca, while great and clean she is not about muscle growth. I have been eating out of control for a few weeks now, although unintentional, I have seen real gains in muscle growth. Your feedback was really good.


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 Post subject: Re: Time to get bigger..It's on like Donkey Kong!
PostPosted: Tue Aug 31, 2010 9:39 pm 
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I know!! I thought 1080 was pretty low, now you can see why I think it may play a role why my period stopped.
anyhow, I've been back to training the past couple of days following that program and it feels pretty awesome! I'm really loving not supersetting everything right now.

The only set back at the moment is the hip issue I've been having, I met with my usual therapist today and will be seeing him at least once a week. I can still do some leg things just need to take it easy on the leg press and squats (for now, which sucks since that is really where I need to grow the most).

my focus now has been on eating more in general -which hasn't been of the greatest foods always and I'm trying to work it all out still.
Paige- is Tosca's program simply not the right foods or not enough? I am new to the whole bulking thing?

Started classes today- looking forward to grading all of the students term papers- 10pgs each and 85 students?!?!? sounds like a blast!

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 Post subject: Re: Time to get bigger..It's on like Donkey Kong!
PostPosted: Tue Aug 31, 2010 10:29 pm 
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I think that program looks alright, but I really disagree with reaching failure on every set. Good way to exhaust your CNS imo. I am a fan of pyramiding up and failing on the last set, putting everything into it. Some things I'd change:

-I wouldn't do leg presses on leg day if you're already doing squats, romanian deads, ham curls, and extensions. Focus on getting deadlift and squat numbers up, and do the extensions and curls as a finishing accessory movement.
-Also, no need to do romanian deadlifts one day and then regular deadlifts on back day, I think once a week is fine. Deadlifts done with intensity take a lot out of you.

I've kind of moved away from the typical bodybuilder routine of 1 body part per day, 4-5 times a week with endless sets. Right now I do less volume 2x a week, kind of a push/pull style routine. More potential growth in my experience. Suppose it depends on your recoverability. I think hitting things twice a week with proper volume is better than once a week with excessive. I wouldn't be doing 3 separate isolation exercises for bi's/tri's.

Try the routine and see how it goes. Make sure you're eating enough to support growth.

In short whatever you do, Progressive Resistance = growth.

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 Post subject: Re: Time to get bigger..It's on like Donkey Kong!
PostPosted: Wed Sep 01, 2010 8:27 pm 
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I re-read Tosca's book today because it had been awhile. This is not really for putting on size. However, the basic concepts of 5-7 small meals a day with a combo of clean protein/carbs/fats is good. However, you will need more. Also, this book advocates meat eating. It does not address the challenges we vegans face. I just ordered Robert's BB book which I found at Veganproteins.com. I bet there is a good plan in there that might help.


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 Post subject: Re: Time to get bigger..It's on like Donkey Kong!
PostPosted: Thu Sep 02, 2010 7:55 am 
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Gorilla
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Zack wrote:
I think that program looks alright, but I really disagree with reaching failure on every set. Good way to exhaust your CNS imo. I am a fan of pyramiding up and failing on the last set, putting everything into it. Some things I'd change:

-I wouldn't do leg presses on leg day if you're already doing squats, romanian deads, ham curls, and extensions. Focus on getting deadlift and squat numbers up, and do the extensions and curls as a finishing accessory movement.
-Also, no need to do romanian deadlifts one day and then regular deadlifts on back day, I think once a week is fine. Deadlifts done with intensity take a lot out of you.

I've kind of moved away from the typical bodybuilder routine of 1 body part per day, 4-5 times a week with endless sets. Right now I do less volume 2x a week, kind of a push/pull style routine. More potential growth in my experience. Suppose it depends on your recoverability. I think hitting things twice a week with proper volume is better than once a week with excessive. I wouldn't be doing 3 separate isolation exercises for bi's/tri's.

Try the routine and see how it goes. Make sure you're eating enough to support growth.

In short whatever you do, Progressive Resistance = growth.



Hey Zack! glad to have you checking in on my progress!

I'm not following the program 100% for multiple reasons. I'm not going to complete failure each set, but I am picking a heavier weight to fail by the third set. I plan on increasing the weight by at least 5lbs each week.
I'm not doing either leg presses or squats until I get my hip issue resolved. I went to see my therapist and we're working on my psoas muscle- it is ridiculously tight!!

As far as diet...that's where I'm a bit more concerned. I want to make sure I'm eating enough, but not too much and that I'm eating the right things. I'm going to come up with a sample and maybe you can help me out.
It seems tricky to use Robert's sample menus since they are written for a male bodybuilder- not a female figure competitor. I want to eat a lot, but not 5000 calories!

Also, When bulking what are your thoughts on cardio?

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 Post subject: Re: Time to get bigger..It's on like Donkey Kong!
PostPosted: Thu Sep 02, 2010 9:45 am 
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djshrew wrote:
I'm not following the program 100% for multiple reasons. I'm not going to complete failure each set, but I am picking a heavier weight to fail by the third set. I plan on increasing the weight by at least 5lbs each week.
I'm not doing either leg presses or squats until I get my hip issue resolved. I went to see my therapist and we're working on my psoas muscle- it is ridiculously tight!!

As far as diet...that's where I'm a bit more concerned. I want to make sure I'm eating enough, but not too much and that I'm eating the right things. I'm going to come up with a sample and maybe you can help me out.
It seems tricky to use Robert's sample menus since they are written for a male bodybuilder- not a female figure competitor. I want to eat a lot, but not 5000 calories!

Also, When bulking what are your thoughts on cardio?


People train diff because it depends on how YOUR body responds to the program. Then of course most people need to change periodically so they don't stagnate. That being said there are basic rules of thumb you can expand on, so what Zach said :) Although I personally respond really well to DC.

Major yes on upping the calories, they were very low. My thoughts on cardio when bulking is don't. Some people will just do 30min 3x's weekly. But NEVER do anything resembling interval training. Keep it steady and pretty easy going. Looking forward to following!

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