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precision female

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  1. I didn't diet hard for this show like I did for the others....and I only started preparing 5 weeks out. Although I was already at 13% bodyfat and within 3 pounds of competition weight which is how I maintain year round. For this show....I didn't count calories but I tend to under eat and lose weight too fast so I made sure I was eating more than I wanted too. My diet rules were: Zero oiL. Zero added sugar. Low Sodium. Whole foods only - with the exception of soy milk, tofu and vegan protien bars. Fat around 50 grams a day. I ate more fruits than veggies - although usually its the opposite way around. I didn't go as high protein as usual...maybe 100 grams a day instead of 200. Training: 7 days a week. Each muscle group twice lifting HEAVY, plyometric sprints twice a week, cardio 5 days a week - but no intervals this year. Total time about 3 hours a day in training. I only took one rest day in the 5 weeks. (I don't recommend that for other people tho. I was already in top shape before I started.) I didn't suffer any low carb energy loss and I competed with 5 lbs more muscle than my last 2 shows.
  2. Just competed in the IDFA BC Classic in Vancouver this weekend...3rd in Figure (3rd out of 3...yay) and 5th out of 7 in Fitness model...also not a terribly enthusiastic yay...but here's some pics from the hotel room. Competition weight 127 lbs. 5 ft 8 height. 11% Body fat. 10% of the competitors in this show were vegan...although it was a small show...
  3. it was a gradual shift from high carb diet to macro ratio of 40% carb/40% protein/20% fat. From 3000 cal a day to under 2000. Cardio 5 days a week with intervals. I overdid the cutting a bit...I'm not genetically well balanced top to bottom so to get my butt in shape I have to over cut my upper body and lose some mass. I know my back is over cut for figure division but there was no way I was going on stage with a saggy butt.
  4. here's a drawing of me from a nude figure drawing class I modeled for last week....
  5. and here's my first January 2014 muscle pic from tonight. Not bad for a cheap walmart camera and a cardio top I made out of a rag.
  6. time for another update....here's a summary of last years bodybuilding project...
  7. I'm working and a pro vegan magazine article here. I need input from others to help write it!!! The article is about all the people we meet who say " oh vegan! I tried that once but....." and then tell us how they failed and decided the diet didn't work for them. I want the article to cover the most common problems people encounter that ultimately cause them to give up and assume it won't work for them and present solutions for those problems hopefully to encourage them to correct their mistakes and try again. Please share with me your stories...did you have trouble going vegan? what happened? How did you fix it? What do you hear most often as problems (especially physical body related) people encounter going vegan that cause them to give up? So far my list from personal experience is: I felt weak tired and hungry - followed by a bunch of speculation that they were nutrient deficient and need more protein. I lost muscle size. I felt bloated and had gas and too many bowel movements. I couldn't meet nutritional requirements of vitamins and minerals I missed cheese and meat. Do these things sound familiar? what are your solutions? Are there more things I can add to the list??? I have 2 weeks to write this article... THANKS for the replies. I want this to be reflective of everyone's experiences not just mine.
  8. So...I'm tired of teaching music. Its not may passion. I want to pursue now what I have some passion for...I've done personal training certification, plant based nutrition certification, and 2+ years of competitive bodybuilding and thinking about being an online trainer - since I'm in a small town that us already overrun with personal trainers, plus I have aspergers so face to face training is socially stressful for me. I've heard quite a few times that online person training is really exploding... Does anyone here offer online personal training or fitness mentoring? Is it as lucrative as it's been painted up to be? How many clients are online trainers finding? Unlimited clients or a struggle to get even a few? What does it really look like when you do it? Is it primarily done by email, or real time on skype? I guess a clear idea of the job description - or variety of job description - would be helpful. What price do trainers charge? How does insurance liability work? If anyone here has hired an online trainer what was the experience like? Met your needs? Problems? Worth the price?
  9. Hey, your ectomorph. I am too. Hard to gain muscle. 3000 cal is not enough for you...it could be more like 4000+...more if you are doing cardio. (I am much smaller and I eat over 3000 cal when gaining and that's with no cardio.) Realistically...to get enough calories there is probably a sacrifice in the "clean" diet and more calorie dense foods. Bodybuilders in building mode eat a lot of crap. Whatever it takes to get enough calories. And for me certainly always pushing the limit of what was a comfortable amount to eat. When gaining muscle mass cardio is your ENEMY and if you are doing a lot of biking it sabotages your body's ability to gain muscle size. New muscle you build will be burned as fuel in cardio sessions. Gaining muscle and losing fat are opposite goals with opposite approaches as far as cardio and calories. If you pursue both your results will be minimal since they sabotage each other. When I started competitive bodybuilding it was zero cardio for 8 months so that I could gain 25lbs. Then cardio for just the 16 weeks before a contest to burn off the fat (since some fat is also gained with muscle) Pursue one goal and then the other to get best results of both. Your muscle building program looks fine. But the cardio compromises the effort your putting into weights. If biking is a big part of your life - sounds like it is - then it will be hard to gain much muscle size from weight training. But you could become more defined. I'm a diet and fitness consultant and 2 of my clients are in the same boat as you. High cardio lifestyles compromising their efforts to gain muscle mass.
  10. a 6 pack isn't a mystery or rocket science. abs will come in at around 10% body fat or less. Very few people ever take themselves to that body fat which is why not many people show a 6 pack. Do ab exercises every day or 2 - so that you'll have some abs to show - but they won't show until you get to that low of body fat. The body tends to store fat around the middle more than in other places so you'll notice you lose fat everywhere else and lastly the abs....kinda frustrating. Any guy with a 6 pack is also ripped everywhere else, you can't target one area for fat loss. From your picture it looks like the sides of the 6 pack are there and your body fat is well under 20% you just need the cuts between pieces now. (To show a 6 pack best the abs are better flexed not relaxed.) Sounds like the food is fine...be sure to be in a calorie depletion mode (depletion of 500 cal a day below maintenance calories needed is the rule of thumb) and in addition to ab exercises to fatigue the abs every day or 2 you'll want lots of cardio to burn off the remaining fat over the 6 pack. Hope that helps. I'm a competitive figure bodybuilder and fitness/diet consultant and in off season I'm 20% fat and soft looking. Then for competition 10% body fat with 6 pack and everything else. Success is a combination of ab exercises to fatigue, cardio, and calorie depletion to force the body to burn fat over the abs.
  11. before, during, and after my vegan bodybuilding journey. In the first skeleton pic I am only vegetarian. 2nd and 3rd pics are 4 years after being vegan.
  12. Just did the Western Canadians bodybuilding show - Figure division. The judges did not think much of me...but here are some pics.
  13. The "BIG" pics from tonight. I'm not pumped up for these photos though. Divamom...tell me if I look too fat at 150lbs. I'm soft and not cut but I think as long as the waist is small its ok to get however big you can on either side of it lol.
  14. lol. It is really a psychological game being this big. It is the biggest I've ever been but I have focused on embracing it and enjoying the size and I succeeded. With good posture and good fitting clothes I look awesome. Its not weight that matters its body proportions and being solid rather than flabby. My waist is still tiny and I'm still super hot. (I bought a big C cup bra to make my proportions perfect. Nobody would ever guess I'm a double A with the chest of a 9 year old boy) I love dwarfing the other girls at the gym and even some of the big guys get out of my way at the water fountain. I love being a hulk-b*tch. And I know I will lose it really fast when I'm cutting so I'm cool with it. I'm 13 lbs bigger than I started at last year. I'm still on sleep meds and have slept good since I started them in November.
  15. This week marks the peak of bulking and now transitioning to cutting for a May competition. Hopefully get some "big "pictures this week. I got up to 151 lbs on the gym scale (without any water loading this time). I'm also taking a personal trainer course and the plant based nutrition course from Cornell University. Fitting that in with teaching and 2 workouts a day is tricky. Here's a fun vegan promo shot from tonight. I measured a few things yesterday.... bicep 12.5 inches shoulders 42 inches Waist (narrowest point) 28 inches Hips 41 inches - I'll lose at least 4 inches in the next 4 months. BMI 22.5 % approx...and that's gonna get down to 9 % or less!
  16. LOL ridicule violent opposition acceptance and then.....change????
  17. Lol, ya that's remotely possible. We initially met on a dating site a few months before. At the end of our discussion he was enraged enough to declare I had the intention of trying to win him over (seduce him) and convert him and it wasn't going to happen! He wouldn't even step in my door! And I was blown away because we were just friends and had never even discussed going on a date or anything and I certainly had no agenda. I said I wasn't interested in him that way anyway and lied that I've been seeing someone for a few weeks now so not single anymore. I'm sure that made him feel like a fool. I definitely think there is a guilt that he hasn't come to terms with. He has 2 dogs that he cherishes and I think he even takes them to SPCA events (society for prevention of cruelty to Animals). I always wonder how it is that most of these people supporting the SPCA are meat eaters and not drawing the line connection between their pets and pigs and cows.
  18. lol....it was a very interesting conversation we had. When I met him a few months ago he told me that he has had several relationships with women fail because they were vegetarians and he is passionate about meat and he admitted he was very leery of me (although we weren't dating or anything) so he's got a lot of resentment already built up. Then 2 weeks ago he started a conversation with me on facebook asking why I was vegan because he wanted to "expand his culinary knowledge". I suggested Forks over Knives and Food Inc and he scoffed and said they were mass produced and not of interest. So he definately has no real interest in educating himself. He launched into discussing how great meat tastes and how much he loves to cook it. He said that if a person is gong to give up meat they should give up sex and driving cars too. He made some really bizarre comparisons and rationalizations. I indicated that my personal reason for being vegan is that " I don't think 2 minutes of pleasure on my taste buds is worth the mortal suffering of another creature. I think its selfish." He got enraged and accused me of pushing my beliefs on him and that I was calling him selfish. I was just saying the reason I am vegan....very different from accusing others of being selfish or saying they should do anything. It was an honest answer to his question but he took it as a personal attack. "dumb" I never said at all....he just assumed I thought that of him. I think, and I realized this tonight talking to my mom, that as vegans we are stereotyped as being "preachers" and that we try and convert people. So, if someone knows I'm vegan and I say something about my diet there's an automatic, possibly even unconscious, assumption that I'm trying to convert them and this bias causes them to read between the lines too much and make them prone to feeling attacked. Not sure yet how to compensate for this in further conversations that I'll have....
  19. ooooohhhh...I see I was the one who started this debate. Too bad I'm just now seeing it. I'd like to state that the sleeping meds are an absolute last ditch resort - after trying a dozen natural remedies - to a life threatening situation. I am in a high risk suicide category and have been for a long time. 15 years of therapy has not brought improvement. (And please, I'm not asking for any helpful advice here.) I am EXTREMELY opposed to animal tested medications. So much so that I do not want to take them even if it does keep me alive. Animals suffer and die for it. Ethically no different than eating meat. Reality...prescribed drugs are much stronger in their ability to affect people. That's why they are prescribed and monitored by doctors and natural stuff tends not to be....its much less potent and not lethal if you overdose. I think if everyone would read "the China study" that we'd all be on the same page as far as opinions fighting diseases. Death from cancer and heart disease have declined...but the rate of getting those diseases hasn't declined. The research was largely funded by cancer institutions. Its not funded by meat industry, not by animals rights groups, not by Broccoli farmers of America. So...its seems to be pretty unbiased and not after big money.
  20. Its not the first time either. We sure are a well hated group Here's a link to the article....and...he's talking about me specifically. I'm THAT girl. http://www.nelsonstar.com/opinion/185103431.html?mobile=true I have written a response. Hopefully the newspaper will print it. Folks can comment directly on Mr. Hertz's article too after you read it but please if you do keep it intelligent and factual and don't mention knowing me, speak for all vegans!...he's a hot headed guy and he'll throw mud. He called me all kinds of 4 letter words in our original conversation. MY RESPONSE WHY I LOVE BEING VEGAN! It was with great interest that I sat back in my recliner with a plate of lettuce and peanuts (and a rice cake for dessert!) to read chef Jamie Hertz's article on "vegan vs meat diets". (Dec 27th) I'm that girl that he mentioned...and an interesting conversation we did have! While my scrawny weak emaciated hands try to fold up the newspaper I wonder to myself what stereotypical vegan attributes readers of his article might assume of me and my diet? Perhaps I should introduce myself? Deborah Nasmyth. Lifelong Nelsonite. 20 years carnivore, 8 years vegetarian, 5 years vegan now. I'm currently studying via Cornell University toward a certificate in plant based nutrition. I'm a competitive bodybuilder and I accept all chin up and arm wrestling challenges at the gym. I'm far from scrawny or unhealthy! It's ironic that Mr. Hertz's article came out the same week Vegan Health and Fitness Magazine featured me as a fitness model, and the international veganbodybuilding.com website gave me a featured profile, as well as placing my...uh... derriere (in shorts!) on their main website banner. Mr. Hertz asked me why I am vegan. I answered the question honestly. Its unfortunate Mr. Hertz took personal offence. I understood the conversation to be objective. I made some criticisms about the way North Americans think about food. Warranted, I think, by our skyrocketing obesity, heart disease, and cancer rates and increasing publicity about animal cruelty in the meat and dairy industries. (Did anyone see CTV's special on the Manitoba pig farm last month?) Mr. Hertz indicated in his article that this is a very touchy topic for him, he displayed strong emotion in our conversation, and perhaps his emotion caused him to read too far between the lines and assume there was some sort of personal attack and that he was "dumb". I am vegan because, personally, I don't think a few minutes of pleasure on my taste buds is worth the mortal suffering of another creature. I feel it's selfish. No animals need to suffer or die for me to look and feel great! Usually people can easily accept that they and I have different opinions without getting hurt feelings or needing to publicize it. For most people the statement makes them think about what's in their own heart and question their own food choices. Mr. Hertz made a vegan diet sound bland in his article. What I actually had for dinner tonight was chipotle lime chicken strips (vegan by Gardien, very authentic, and high in protein), an avocado, mustard, and cheese (dairy free) in a whole wheat wrap and it was absolutely delicious! Judges on the Food Network channel would have commented on the use of textures and seasoning and delighted in how the mustard elevated the avocado. I might follow up with some coconut milk ice cream for dessert. My taste buds don’t actually suffer at all. Perhaps Mr. Hertz has an outdated idea of what a vegan diet really is? I welcome him (or anyone else interested) to join me for lunch anytime to continue the discussion. Nelson's vegan muscle girl, Deborah Nasmyth
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