Rosie Rascal's Training Log

Rosie rascal

Rosie rascal

Competitor
Hey folks. I decided to keep a log of all my training and diet as I start my next prep.
I've started way out after being ill for a month.
I didn't train or eat protein for the entire time.

So this is going to be interesting to watch my body go from nothing back to stage ready in April.

I'll be doing a good 20week diet to make sure I regain enough muscle. The first 8 weeks will be a real good gaining phase especially seen as I'd lost so much.

I think in another 4 weeks I'll be back to where I was before I was ill and then it's time to hit it hard :)

I'll be keeping a track of what I'm training and the workouts I do, giving feedback as to how I felt things went. I'll also log the weights I'm lifting, reps etc..

Food, I'll try and give as much info as possible as well as supplement info and reviews on things I've found good.

The competition I'm aiming for is the Ukbff nationals mid April.
Bottom line, I'll be aiming to win this one.

I hope this thread might help motivate others, teach newbies some new things and I always welcome support and other takes and opinions if diet and training techniques.
 
Seen you guest earlier this year at the Scottish. You have a great physique. good luck. this will be a good journal to follow
 
Rosie rascal said:
Hey folks. I decided to keep a log of all my training and diet as I start my next prep.
I've started way out after being ill for a month.
I didn't train or eat protein for the entire time.

So this is going to be interesting to watch my body go from nothing back to stage ready in April.

I'll be doing a good 20week diet to make sure I regain enough muscle. The first 8 weeks will be a real good gaining phase especially seen as I'd lost so much.

I think in another 4 weeks I'll be back to where I was before I was ill and then it's time to hit it hard :)

I'll be keeping a track of what I'm training and the workouts I do, giving feedback as to how I felt things went. I'll also log the weights I'm lifting, reps etc..

Food, I'll try and give as much info as possible as well as supplement info and reviews on things I've found good.

The competition I'm aiming for is the Ukbff nationals mid April.
Bottom line, I'll be aiming to win this one.

I hope this thread might help motivate others, teach newbies some new things and I always welcome support and other takes and opinions if diet and training techniques.
Click to expand...
Great stuff. Looking forward to this
 
ImageUploadedByT-Muscle1415179466.417579.jpg
 
Good morning all :)

This was yesterday day 2 of prep. The interesting thing about my preps are that I tend to gain a lot of my muscle pre comp.

Off season I prefer to drop my protein and look a little bit more like your average woman (with a big booty)

I still train incredibly hard all year round creating more detail etc..

I think people on here are really going to enjoy watching how I completely transform my physique and also how quickly it changes day by day.


So....
Cardio: 30-45 mins everyday
This is a mix of incline treadmill and bike with toes pointed in (trying to add to outer sweep)


Training:
Mon
Chest, tris

Tues
Back, bis

Wed rest

Thurs, legs

Friday, shoulders, calves
(This will absolutely change in the next few weeks, I'm still trying to gain strength and muscle mass so this is kind of off season style)


Food:

I've actually increased my calories as I'm in muscle gaining phase :)

7 eggs (2 yolks)
75g oats
25g flaxseed powder


250g chicken
100g greens
150g sweet potato


200g salmon
100g greens
150g sweet potato
1 tbsp udos

RCSS pro antium shake (2 scoops)

200g white fish
100g greens
150g potato
1tbsp udos

200g steak
100g greens
1tbsp udos

1 cheat meal a week

Supplements:
Ronnie Coleman signature series
Glutamine
Amino tone

Creatine
Glutamine
Myo blitz (pre workout)
Stacked N.O

Pro antium (protein shake)

Resurrect P.M
Glutamine
Amino tone
 
Hey :) I'll put as much info as I can.
I can see my body changing even just after three days.

Friday I'm going to do some video footage of a leg workout.

One of my prep clients is coming to stay with me for the weekend to get some coaching do we're doing a tough session x
 
Yayy, another Udo's fan.
These be rare around these here parts. :thumb:
When you say one cheat meal a week, is this a sensible 400 calorie job, or an entire all you can eat buffet (which is much more fun, lol)?
 
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