NPC Nationals: T -30 days

Wednesday is here once again, yay for being half done with  another round of classes and workouts!!

I haven't posted on my progress with Team Bombshell in a while, but I HAVE been making progress so let's discuss! I just got a new cardio/workout plan from my coach, Shannon Dey, yesterday based on my progress pictures I sent in on Monday.

(FYI, now that my blog is not re-posted to the Montana Tech website I will be sharing my competition progress. I will still keep the content PG because that's just the way I am, but I will have bikini pictures... just to warn you!) This blog chronicles my journey to NPC Nationals and you're along for the ride :)

 Here's the current package:

Front view as of 10/17/2011



Better ab definition and smaller waist than 3 1/2 weeks ago
at the WA Ironman. Down 3lbs from then, mostly body fat.

Abs goal: tight, but not too pronounced

Let's just say.. it's brutal. Welcome back 2-a-day cardio sessions, supplementary squats/butt toning exercises, and... abs! I do abs 3 x a week now. The last time I did a crunch was quite a while ago, and I only did them for 2 weeks before the WA Open. I was waaaayyy lean for that show, dieted down to 129lbs on stage. As of today I weigh 144lbs.  You might remember I was on a muscle gaining "smooth out" and add curves plan for a couple months, but adios!! I gained a bit too much fat with the muscle and was up to 147lbs about 3 weeks ago. I really wasn't too happy with my midsection/waist in my pictures from the FLEX Bikini Model Search and the WA Ironman. Somehow I still managed to pull out an Overall win but THAT was the grace of God ;)

A little to soft in the belly!!

So, I am excited to kick butt at a completely killer plan and make lightning speed progress towards a tigher rear and smaller waist. I was completely overwhelmed when I read the part of Shannon's email about my workout changes, starting: "Also add..." I was pretty proud of my progress... but she's right! I got a ways to go before I am stage ready again.

I want NPC Nationals to be the best I have ever looked on stage. Which is somewhere between the super-lean look of the WA Open, and the smoother look of the WA Ironman. Closer to the second, but as Shannon says, with a "tighter booty" haha.

With that, I give you Exhibit A - A tighter booty:

Belonging to Bombshell India Paulino

For comparison, here's a flashback to the much skinnier look I had at the WA Open:

Versus the much softer look I had at the FLEX Bikini Model Search. Notice the belly ;)

So just so we're clear, I LOVE my body and i think I look awesome in all the pictures... I worked dang hard to be in the Top 99% of fit chicks, but there is always room for improvement. Yes, I am nit-picking and focusing on the small changes I want to see, but as long as I look at it in a positive light and head out on this journey of presenting my best Bikini competition package ever by November 18th I do not see it as a bad thing to notice what I need to change. Like I said, I love my body! I'm just gonna tweak it a bit to do everything I can to Lord willing earn my PRO card come Nationals!

Wish me luck and please keep me in your prayers, I got a tough 30 days ahead of me! One day at a time, one small victory at a time, hopefully leading up to a big one :)

Blessings,
Ruthie


PS - I got another sponsor!! Shout out and a HUGE thank you to Frank and Ann Gilmore for sponsoring me for Nationals :) AND to Staci Angelly for gifting me a membership to FUEL fitness for my prep-month before Nationals... love you all!! xoxo

No Plan B.

Sooooo, if you're in a public computer lab, or shy about people seeing your screen feel free to scroll down with caution (that means you Keven ha ha) because this post is all about me as a Bikini competitor, and I have big news!!

Drum Roll Please!!!

No, don't worry there's no scandalous pictures yet :p....

The big news is: I signed with Bombshell Fitness Team.

This means for the next year I will be training under the IFBB Bikini Pro competitors, to sculpt me into a lean-mean-bikini-machine!

~What exactly does this mean?
First off, it means I will be training with the Most Prestigious, Fitness and Bikini Training Team in the World! 

From the Bombshell website:

"In the past 24 months, Team Bombshell Girls have earned 25 IFBB Pro Cards, 23 Olympia Invites, won 9 IFBB Pro Championship wins, 150+ Overall NPC Titles, 300+ NPC Class Wins, 600+ NPC Trophies and 9 of our Athletes signed with the exclusive Management Company, FMG.

    Team Bombshell has been featured in Flex Magazine, Muscular Development, Fitness RX, Oxygen, Muscle and Fitness, Muscle and Fitness Hers, Fitness RX, Ironman, American Body Plus, the NPC News and more.  In 2011, you will see several Bombshells grace the cover of the top International fitness magazines. "...

.... and the list goes on!

Team Bombshell is my new Training/Coaching Team, and with it comes a fitness family of like-minded girls also competing in Bikini, Figure, and Fitness across the world. Meet my fellow Bombshells:

Ali Rosen
I love how feminine and strong she is.

Nicole Nagrani
She is one of my favorites, and a huge inspiration..
The youngest Bikini Pro EVER at only 18!!

Patricia Valenti
Definition of: Blonde Bombshell :p

Vanessa Campbell
She is my fitness and diet coach!!

Ruthie Harrison... oh wait that's me ha ha.

Team Bombshell helps promote me, get me competition ready, and make the whole process fun and fulfilling by being a network and support system. I will only compete in NPC/IFBB competitions from now on (as opposed to other sanctions, such as NANBF), and I will be representing Team Bombshell at all my future competitions. The coaches will help me with suit selection, make-up, posing, walking and stage presence for my shows, and in the mean while during the "off season"...

I have my own personal monthly hard training, diet, supplement, and cardio plan!! :-) I get daily feedback on any questions I have about exercises, diet, or anything while in training, and I also get access to all the secrets that helped the current Bombshells reach their current level of success. I've already learned so much it's mind-blowing. I had no idea so much went into this, and honestly after I decided I wanted to go for it, and sent in all my paperwork (thank you Tech library for letting me use your fax machine!) I was so giddy to get started it was hard to wait while they analyzed my "starting point" pictures and stats/goals/future plans, and write up my plans for May. But once I got them on Friday (5/6/11) I was totally overwhelmed.

They want my to do cardio for how long!? Do I have to eat exactly that? How many vitamins do I have to take!? Man, I was starting to doubt myself that I could handle it all. I was thinking, "Maybe I'm not cut out for this like I thought. Maybe it'd just be easier if I don't try to go Pro... I like competing 'just for fun' right?" The instructions said to start on Monday with my workouts, so I had the Mother's Day holiday weekend to think it over while I was home in Whitehall, and I came to a conclusion:

I am going to give this 120%!! I already know how much I love competing, it makes me feel so accomplished, so alive, and just so full of joy. I love meeting all the other competitors, shining God's light in a totally new place, growing closer to my family and friends through their support :), and challenging myself to improve my physique, my stage presence, my attitude, and my confidence.
Basically the bottom line is, I want to do this and I couldn't imagine letting myself down by backing out and settling for less.

I HAVE NO PLAN B.

IT. IS. ON.

I have kinda left you guys hanging about where I'm going with this whole NPC Bikini Competitor thing, but tonight I'm about to lay down the game plan on ya... so keep me accountable mk!? If you see my hand diving for the brownie plate feel free to lay on the smack down! Jk, but really, do it.

After doing just one show this season, unlike some girls -my fellow Bikini competitor Abby did 4! Go cheer her on at the Empire Classic tomorrow if you're in the Spokane area :)

She beat me at the 2011 NPC All American EFX Big Sky Championships and got 2nd, but she totally deserved to do well. You go girl! Next time though, betta watch out ;)

So here's the dealio, I got sick immediately after the competition (ugh) and actually still have the cough and runny nose, so that put a damper on my momentum, but given how busy school is this semester, and how expensive $$ competing is, I am fine with only doing one show this spring. My plans for future shows are already set though!!

I'm going to take the summer to work on my physique and build muscle - specifically in my glutes, arms, and quads...but pretty much everywhere. I noticed in my pictures that I ams pretty angular when I'm dieted down to competition weight, and I would really benefit from additional muscle on my shoulders, butt and quads to have a s moother curvier look when I'm at low bodyfat.

It's curve buildin' time!

Two Pro Bikini girls who have amazing physiques are Amanda Latona and Nathalia Melo.

Amanda Latona

Nathalia Melo.. My butt is gonna
look like hers after I'm done training!

Yes, I have alot of progress to make before I'm at the level of IFBB Bikini Pros, but I accept the challenge! It's necessary for competition to be really lean to get good muscle definition in my abs, and to get smooth curves through my legs, but I need to go through a phase of BUILD BUILD BUILD before I start a 12 week diet plan for another show.

My Current stats:

I am not really concerned with numbers, but
I do want to increase the size of my arms, glutes,
calves, and quads... and increase weight on my lifts.

I have about 21 weeks until I plan to compete again. Or 5 months. That's plenty of time to make a ton of progress, and I plan to! I'll put up my starting stats I know I can do it if I picture how incredible and accomplished I felt after my 1st show. Here's the shows I plan on doing in the Fall:

21 weeks away… NPC National Qualifier!

9/24/11

★Washington Ironman Bikini

Snoqualmie Casino Ballroom, Snoqualmie, WA
WEB: www.craigproductions.com

22 weeks away…NPC National Qualifier!

10/1/11

★ Night of Champions Bikini

Northern Quest Resort, Airway Heights, WA

WEB: www.spokanebodybuilding.com

26 weeks away…

Date still TBA but based on last year...10/29/11

★ Max Muscle NPC Yellowstone Classic Bikini

Bozeman, MT (TBA)

WEB: www.npcmontana.com/registration.php 

Training -
I was back in the gym a week after competition and have been consistent with my training ever since. I tried to start training again last Thursday but I hit legs waaayyy too hard to be coming off a cold and I made it worse. I can't believe it's only been 2 weeks! I have been following this workout since getting healthy again, and I have aready gone up on Shoulder Press 5lbs! Reppin' the 30lbs now :)

- 5 Day Muscle Building Split-
Volume: Medium-high
Sets: 3 per exercise
Reps: 7-11
Rest: 1 minute between each set


Monday: Chest/Calves:   

• Flat dumbbell press
• Dips
• Hammer strength incline press
• Dumbbell pullovers
• Decline Barbell press
• Cable flyes
• Machine flyes
• Machine calf raises
• Seated Calf raises
• Dumbbell calf raises

Tuesday: Back:  

• Deadlifts
• Cable pulldowns
• T-bar rows
• EZ bar pullovers
• Machine Rows
• Close grip pulldowns
• One arm dumbbell rows
• Hypextensions
• Seated cable row

Wednesday: Quads/Hams:    

• Front Squats
• Leg Press
• Leg Extensions
• Dumbbell step ups
• Lunges
• Aductions
• Abductions
• Standing leg curls
• Barbell stiff-legged deadlifts
• Lying leg curls

Thursday: Delts/Traps:    

• Seated overhead dumbbell press
• Machine press
• Dumbbell side-laterals
• Cable bent-over laterals
• Barbell upright rows
• Cable row to the neck
• Dumbbell shrugs
• Behind the back barbell shrugs

Friday: Off (or BodyRock)

Saturday: Biceps/Triceps/Forearms:    

• Dumbbell curls
• Lying tricep extensions
• Dumbbell preacher curl
• V bar tricep pressdowns
• Incline curls
• Overhead dumbbell extensions
• Dumbbell wrist curl
• Dumbbell wrist extensions

Sunday: Abs + Cardio 30 min

Diet -
After a couple days of stuffing my face with anything and everything I thought I was craving, I am back on track and have been eating clean for the last week. There's a weird thing about being conscious that you're on a competiton diet, suddenly you crave all sorts of crap (for me it was bbq chicken, pizza, ice-cream, white chocolate macadamia nut cookies, Reeses, chips and pop) that you never wanted before. I never get food cravings, and I always have eaten pretty clean... but something about knowing you defintely can't have it makes your brain go nuts.

So I got that outa my system by eating my fill of ice-cream pie, bbq chicken strips and cookies... and now I am sooo back to oatmeal, chicken and spinach salad, protein shakes, and my beloved sweet potato and pumpkin with greek yogurt. Life is so much better with a plan, and with a solid nutritional plan.
With my new goal of building muscle, versus my pre-competition goal of staying lean and losing any last little bit of fat I had, I am increasing my calorie intake from aroung 1700cal/day to 2,200-1,800cal/day depending on my activity level that day. For example, on legs day I will be at the high end, but on abs/cardio day or rest days I'll be on the low end. Optimally, I will make mostly lean muscle gains with the least fat gains possible. I am kinda going against my grain by trying to gain weight so this is hard to wrap my head around!

So that's the plan... Thanks for taking interest in my goals :)
I leave you with my new favorite workout song: <