Transforming Jeanice Cabale - Week 29 Update

It is the last week of my bulk and I am enjoying every second of it. I have not overdone it but am enjoying the extra calories as well as goodies. It is now GAME TIME. 14 weeks out from the Bev Francis Atlantic States. There are a lot of mixed emotions going through my head right now. I really don't know what to say! I am overwhelmed with joy :) I am determined and motivated.

Day in and day out I have the mindset that no one can beat me and I am going to win! Sleep, eat and train. I mean business! I like the gains I have made, although I know there will be always room for improvement. The support I’ve had in the last 7 months is more than I could have ever asked for. It truly means a lot that everyone understands what I am going through. They know I want to go to bed early so I can get up and train, get home at a certain time so I can eat or them just being there.

This hobby/lifestyle I have is expensive lol but in all honesty I do not mind one bit. If it means going to 100 different grocery stores I will, getting the right sneaker to make sure I am comfortable I will, going to a gym with efficient equipment to make sure my training as is on par I will.

Everyone from Jen to my family and friends has been great! I cant thank everyone enough for everything they have done. Everything has been so positive it almost feels unreal. I am really doing this. Finally after years of excuses It is time for me to get on stage and show all the hard work. This is truly a team effort. Without my family, friends, Jen and my TEAM NATURAL VITAMINS NY this journey would of never have started. T-MINUS14 WEEKS.

Daily Diet And Supplements

Bulking diet.

Daily Meal Plan - 7 Total Meals

7 TOTAL Meals. My diet is managed by IFBB Pro Jennifer Searles – www.jennifersearles.com – www.theworkspersonaltraining.com. Gym: Bev Francis Powerhouse Gym. My daily diet can vary, but here is a sample day:

• Meal 1 - 0.5 serving, 1/2 cup dry (1.4 oz) oatmeal, 1 cup fat free milk, 1 scoop protein powder, 1/3 tablespoon of flax seed oil.
• Meal 2 – 4 egg whites. 4oz yam, ½ cup oats or 2 slices Ezekiel bread.
• Meal 3 – 1 scoop protein powder, 1 tablespoon nut butter, 1 medium banana.
• Meal 4 - 2 oz chicken or 3 oz tilapia, salad, ½ cup brown rice.
• Meal 5 - 1 scoop protein powder, 1/4 cup blueberries.
• Meal 6 – 3 oz flank steak, salad. I like to switch off with salmon.
• Meal 7 – 6 egg whites.

Supplements:

• Glutamine - 1 teaspoon after workout or in a.m. and 1 teaspoon before bed.
• Creatine
• BCAAs - 30 minutes before training and directly after.
• Chromium Picolinate - 200mcg with carb meal 1. 200mcg with post lifting meal or carb meal 2.
• L-Carnitine - 1 Pill in the a.m.
• Green Tea Extract - 1 dropper in a.m., 1 in p.m.
• Vitamin C - 1g post lifting or in a.m., 1g in p.m.
• Alpha Lipoic Acid - 100mg in a.m., 100mg in p.m.
• Multivitamin - 1 Pill in the a.m.
• Whey Protein Varies – Isoflex PB chocolate, Scivation Whey vanilla, MYOfusion banana perfection, vanilla and milk chocolate, Optimum Whey Gold rocky road, Dymatize 12 Hour Elite fudge brownie.
• Humanopro.

Training And Cardio

• Day 1 - Shoulders and Biceps
• Day 2 - Legs
• Day 3 - OFF
• Day 4 - Back and Chest
• Day 5 - Shoulders and Triceps
• Day 6 - Legs
• Day 7 - OFF

Day 1 - Shoulders and Biceps

• Barbell Shoulder Press
• Arnold Presses
• Single Dumbbell Lateral Raises superset with Preacher Curls
• Cable Lateral Raises superset with Dumbbell Hammer Curls
• Reverse Pec Dec for Rear Delts

Day 2 - Legs

• Free Squat
• Leg Press (narrow stance 2 sets, wide stance 2 sets)
• Barbell Deadlifts
• Leg Extensions
• Leg Curls (Seated AND lying... 3 sets each)

Day 4 - Back and Chest

• Wide Grip Lat Pulldowns
• Seated Cable Row
• T-Bar Row
• Close Grip Pullups
• Incline Bench Press
• Incline Dumbbell Flies

Day 5 - Shoulders and Triceps - (Shoulders are lighter than Day 1...12-15 reps for a burn)

• Alternating Dumbbell Presses superset with Dumbbell Lateral Raises
• Cable Upright Rows superset with Overhead Rope Extensions
• Dips

Day 6 - Legs - (Lighter than Day 2...15 reps)

• Step-ups
• Dumbbell Plie Squats superset with Jump Squats
• Reverse Lunges superset with Jump Lunges (20 jump lunges)
• Curtsey Lunges

4 days – 45 mins of whatever cardio I choose. And abs 2-3 days a week.

Week 29 Progress

July 31st, 2010

• Height: 5’2
• Starting weight: 125 pounds
• Body Fat %: 27%

February 19th, 2011

• Weight: 123.0 pounds
• Body Fat %: 24.4%

Until then GIVE EVERYTHING but UP!