Increase Hamstring Strength with Stiff-Legged Barbell Deadlift

The stiff-legged barbell deadlift is a challenging workout that will help tighten and build your hamstrings. Pulling the barbell up as you keep your legs straight will help focus the pressure on your targeted muscle group. This exercise is best done with the right set of weights that are moderately heavy, as using heavier weights will cause injury to your lower back. If you are having a hard time holding the barbell, a wrist strap will aid you in carrying the equipment so that it would not slip. Do not attempt to perform this exercise even with a light set of weights in the presence of a back injury because you will be using your back to raise and lower the barbell.


Stand up holding the barbell with a medium grip with your hands in a pronated position. See to it your head, neck, and back are in straight alignment while you keep your core muscles tight. Tightening your core muscles will help prevent you from rolling your back, and will also aid in stabilizing your spine to prevent injury. Keep this for your starting position.


Inhale as you lower the barbell until it reaches the top of your feet. Do so by bending at the waist with your legs straight and stationary. You should feel your hamstrings stretch as you lower the barbell. If you cannot reach up to the top of your feet, stop once you start to feel discomfort. Exhale as you go back to starting position by extending your hips, maintaining the contraction of your core muscles to prevent injuring your spine.


Repeat with the recommended number of reps and sets. It is important that you practice proper biomechanics while doing this exercise. Proper form and execution is more important, so make sure that you raise and lower the barbell slowly and smoothly. Do not use jerking motions or use momentum to drive your exercise. If this is your first time to do stiff-legged deadlifts, do not push yourself by lowering the barbell any more than you can do. With time, patience, and training, you will be able to see the results and gradually increase the distance that you can lower the barbell. It is best that you use a different exercise for training your legs if performing this exercise always results to pain.


Article By Jared Moore of the P90X Equipment Gear Shop, find all the Insanity Workout tips here.

Visit My New Site

Visit my primary blog now at WordPress.  Read about my workouts, nutrition, supplements and daily life as I commit to stay fit!  Click the Link on the right side bar.

Wordpress or Not?

I've signed up to have my blog imported to Wordpress.  I thought I'd play around with it to see which I liked better but I won't be deleting this one for a while.  I may actually keep both up so blogger's can find me in both places.  Change is good sometimes and I was just curious about Wordpress.  I've visited a few other Wordpress blogs and like the appearance.  I'll let you know my likes and dislikes while I'm exploring Wordpress.  Which one do you prefer?

What's your favorite supplement or supplement company?

I love reading about different supplements and learning what works. Right now I'm in a gaining phase and trying for muscle growth. I'm trying some new supplements from Gaspari Nutrition, a company moving up in the bodybuilding world and I love their newest member of Team Gaspari, Ava Cowan...SHE ROCKS! SuperPump is a preworkout drink to help boost energy and has all kinds of goodies in it for muscle group. I use grape flavor and it's good. This is my first day on it and should feel the full effects in three days. This may become my favorite but I love Scivation's Xtend powder. Name your favorite!

The Frugal on Figure Competition-Dollars and Sense

I was scanning through some of my favorite blogs the other night, since I hadn't done so in a while, and read a post from Kristin's blog that I could completely relate to.

The question to compete or not in two or three shows this year? It is exciting to set goals and achieve a figure girl physique. the goals help me train hard and keeps me focused on reaching my goals but the sport can be pretty expensive.

Kristin decided to eliminate competing in what would be her first show this year in May due to financial reasons and time constraints based on education. I feel her dilemma because I am experiencing both as well.

My first show would be in August, my second in October and the third in November. When I think about each one I can't help but cringe thinking about the cost. Costs related to figure competing include registration for each show, keeping organization card up to date (my NPC card cost $85), supplements depending on the brand can be very expensive. I spent at least $50 a week. A suit (I would probably use the same one I have now for all three shows). It cost $270 and shoes were $80. Pedicure/manicure, highlights and cut, make-up application, and tanning cost nearly $300. All this for one show. The next time I compete I could definitely do without several of these but since this was my first show I wanted to avoid stress and worry so I made it as easy on myself as possible. I was quite pampered as I prepared for this competition. The next time I compete I am going to focus more on cutting costs and will probably not use as many supplements since they can easily add up. It probably won't hurt since I already have some muscle built up from training all last year. You can't see them now because they are covered with a little extra fat. I'm not worried though, my weight is holding steady and I'm trying to bulk up a little anyway.

So not only is money a factor in deciding when to compete again and how many shows but I am also attending college and expect this year to be very busy as I finish up my degree. Time may not permit me to compete in all three shows because I am attending full time, 15 college hours. I expect to have a heavy course load of assignments and projects.

Where do I stand right now?
I would probably push off competing until October and not compete in August. I wanted some more time to bulk and build muscle also. A few extra months will give me an advantage to train hard and put on size. I want more muscle!!

Anyway, just sharing my thoughts and wanted to give you the heads up to think about where you can cut costs while preparing to compete.

Ringing in 2010!

Gosh I can't believe another year has gone by so quickly. This was a great year that I will never forget after achieving weight loss goals and competing for the first time. Here's a new picture I received from one of the photographers on site doing a mini-photo shoot backstage at the Bluegrass Muscle. Everyone was really supportive and I want to thank my blog followers for all your comments and encouragement. I hope you all continue to follow as I plan to compete in two shows this year. My goal is to grow, grow, grow! I want bigger muscle. During this holiday season I have put on eight unhealthy fatty pounds and have to turn those pounds back into good muscle weight and lose about an inch off my waist. Hopefully a good month of heavy lifting and good cardio will do the job. By the end of January I should feel healthier. No more emotional eating or eating in the spirit of all the holiday hustle and bustle.

I rang in the New Year dancing all night, after a hard leg workout Wednesday, I am seriously sore. It's difficult to sit and stand but I've taken some ibuprofen and glutamine. I may soak in a bath of Epsom salt to help too. I need some relief.

It was good to post again. Happy New Year!

My Pledge to Menu Plan

I have been bored most of the day but that's a good thing. Mother nature dumped snow on us over night and most of today but it's really pretty. The problem with all the snow is that as it collects on the power lines, they become weighted and eventually snap. Luckily, we have electricity but a few neighbors down don't. However, we don't have water. I don't know which is worse. What do you think: Would you rather have water supply or electricity? I think having electricity is more beneficial. We have light to see, heat, the food can be kept cold in the fridge, we can still cook. We made a quick trip to the store for water jugs and are making due with that. I feel icky since I've only had a bird bath and can't wash my hair.

I didn't work today so I took advantage of the time and got some things accomplished. We are horrible with our spending and rarely keep track so I have devised a plan and budget to put into place. I hope we can both stick to it. It's pretty simple and only takes minor adjustments so I think we'll be able to make it habit. So as I attempt to get our finances on track I have decided to try menu planning in hopes that it helps to save us a little money. My typical visit to the store costs us more than what it should mainly because I am unprepared, in planning meals that is. I always have a list but get more food than we need for an entire week. I like shopping so much I continue to make weekly visits regardless of whether or not we really need to stock up. So this is my pledge to menu plan and stop going overboard with unnecessary food items. I have found a few good sites that help with menu planning or meal plans you can purchase at an affordable price.

The founders of this site offer regular meal plans, low fat, low carb meal plans, plans for a family, someone single and a household of two for just $5 a month. Includes shopping list and prices to help you stay within budget.

http://www.e-mealz.com/

This weight loss site has lots of awesome stuff and set up free meal plans based on your health goals for free. Includes grocery list.

http://www.sparkpeople.com/

My meal plan for the week:
Mini-Turkey meatloaf with carrots and green beans
Turkey breast cutlet with sweet potato
Spaghetti and meatballs with spaghetti squash pasta
Old Bay Shrimp with pasta salad and steamed veggies
Chicken stir-fry with brown rice

All these things I already have here and I will not have to make a visit to the grocery store. Woohoo! I'm saving money already! Wish me luck.

Help for the Moody Blues

Does anyone know what foods or supplements are helpful mood boosters. I have felt so lazy, unmotivated and just down right blah these past few weeks. I never have liked this time of year with the cold, gloomy weather that comes with it. I'm a beach girl and you can't get that here in Kentucky. Any suggestions? I've gained five pounds this past month and keep eating things that are crappy. I have good days and really bad days because some days food just doesn't satisfy me. Has anyone else experienced this?

Share Your Christmas Traditions

The hubbie and I spent Saturday night putting up the Christmas tree. After a broken piece of fine china, a short spat, and some furniture rearranging we finally managed to end up with a beautiful tree.

Here is Matthew giving some love to our two chihuahuas, Rylie and Harley.
Holding a bag of pinecones (bringing a little bit of naure indoors).

Decorating the Tree! (My exercise bike behind him).

Me, hanging Christmas balls.

Our bright and cheery Christmas tree!

We decided this year to have Twelve Days of Christmas gifts. Very small, inexpensive gifts under $5 that would fit in our stockings we hung on the floating shelf this year. Our Twelve Days of Christmas will give us an opportunity to learn how much we know about each other and to give each other a few minutes of our thoughts during such busy times in our lives. Just some time to refocus after five years of marriage on what is important. It's easy to get caught up in life and forget those you love. What will you do for your special ones this Christmas? What is your favorite Christmas tradition?

My Weekly Goals

OMG! Talk about piggin out this Thanksgiving. My husband and I headed to Nashville to visit my sister and her husband. We had an awesome time. Ate turkey and sweet potato. Yuuummmm! Went shopping Black Friday...first time ever. It wasn't too bad at Opry Mills mall. There were wall to wall people but the flow kept going. Didn't wait too long in lines. Friday night went to Cinco's for some chicken enchiladas and later went to Zanies comedy club. We had a blast and a few margaritas on the rocs!

I'm back at home now, on this quiet Monday night. Started my day with some cardio: 30 minutes on recumbent bike and headed off to my last day of class for the semester. Hell Ya! A month long break to work on new training goals.

1. Specialize v-taper and calves twice a week.
2. Rep range 1-5 this week. I have never worked out in this range. Tried it today 3 sets of 4-5 back exercises. If not sore tomorrow increase to 4 or 5 sets.
3. Cardio, cardio, cardio.
4. Track carbohydrate intake daily. Still trying to adjust where I need to be. My cardio has been sporadic and diet not so good.
5. Control those cravings...think before eating.

Me and Sister preparing the Thanks giving Feast!

Keithy all bundled up!

My plate of wholesome goodness!


My Happy Hubby!

Hangin at Zanies!


Late night Ho Down!


Tonights dinner...Quick Chili to get the chill out! It was gooood. I added a wedge of Laughing Cow cheese for creaminess.

Nutrition and Training Plan

I like options! There are so many resources available to help with dieting and training. This week I have come across some really good ones. Remember back when I first started this blog and I wrote about ordering a posing video from Julie Lohre, who lives here in KY, which helped me with quarter turns and technique? I met Mrs. Lohre at the competition and she was very nice and down to earth. She is so cute too! Taller than I expected. As I've been figuring out what works for me in off season dieting, trying to balance macros and searching the Internet for tips, clues and options, I thought of Julie and visited her site. It's funny how things work, when you need things the most, they always fall into place. I still feel a little overwhelmed sometimes trying to find an off season diet with a variety of foods that will work for me. I am told it becomes easier as time moves on. I love food so variety is important to me but maintaining my weight is important too. I feel like I've gained an inch around my waist already but that's where I store my fat. Anyway, I might have to adjust my foods a little and eat fewer carbs on certain days-a carb cycle diet might work best. I"ll figure it out. So, I was on Julie's website and she was running a good deal on a nutrition and training plan so I ordered it. Early Christmas present! I hope it's something I can use and learn by. This lady knows what she's doing. She's a pro and what works for her might work for me too! If I could look like her I'd be living a dream. Here's the link:

http://www.julielohre.com/store.html

Happy Breakfast

It's good to be back. I haven't blogged in a couple of weeks. Been tied down to school work (busy work, really). The semesters almost over and I'm looking forward to Christmas break. I made a goal to get back in the gym this week. I woke up at 6:30 and ran 2 miles, about 30 minutes of good cardio. I dread doing it but love how I feel when I'm finished. It's puts some pep in my step and I feel energized all day long.

Since post-comp, I've been trying all kinds of recipes and experimenting with food. The other day I made two loafs of zucchini bread but I didn't have enough Splenda to make it sweet enough. It ended up kinda bitter but if I spread a little healthy butter on it and throw it on the skillet, it's not so bad. This morning's breakfast was a success though. I had Low fat Ricotta Cheese Pancakes with blueberries. My camera battery went dead so I couldn't take a picture of mine. I added some small chicken tenderloins on the side for added protein. They tasted really good but they didn't cook up very well. I think it was too much ricotta, not sure. I can screw up the easiest recipe. Ha!



Later, I'll head back to the gym to weight train. I have been looking for new workouts, your suggestions would be great. I'm bored doing the same routine, hmmmm. How to switch it up? Probably do some legs or back today.

Happy Turkey Day!

Got My Vitatops!

I was at work the day I was expecting them. Lo and behold the delivery driver making stops at businesses near the restaurant, also makes stops in my neighborhood. Yes, I know my UPS man very well. I ran outside to catch him just before leaving the parking lot and asked if he had a package for me. He said, "Yup, I thought I saw one in there for you. Let me go check. Then he handed me my Vitatop order." WooHoo!

I didn't open them immediately, work got too busy, had customers to take care of. But as soon as it died down, I went for them. I couldn't believe how many were in my sampler box and all the different varieties. I love muffins and used to get one for breakfast every morning, blueberry or apple bran with a jumbo unsweet tea. So, it was treat to find these on Eat Oxygen and Hungry girl. I am really glad I know I can have my cake (or Vitatop) and eat it too! LOL! I crave sweets all the time since post competition dieting. I can make healthier choices by going low fat and all natural ingredients thanks to Vitalicious (and not feel guilty). What a load off!

Here's my sampler:
4 Low Fat VitaBrownies
2 Low Fat Chocolate Fig VitaTops
2 Low Fat Banana Nut VitaTops
2 Low Fat Double Chocolate Dream VitaTops
2 Low Fat Deep Chocolate VitaTops
2 Low Fat Fudgy Peanut Butter Chip VitaTops
2 Low Fat Golden Corn VitaTops
2 Low Fat CranBran VitaTops
2 Low Fat AppleBerry VitaTops
2 Low Fat MultiBran VitaTops
2 Low Fat BlueBran VitaTops

I had a Double Chocolate Dream with decaf coffee while relaxing for a few minutes at work yesterday. Today, I enjoyed a Banana Nut with butterscotch greek yogurt. DELISH!

Food: Friend or Foe

I am slowly getting back on track with eating healthier and making better food choices. Gosh, I indulged in so much sweet and white foods I've been experiencing sugar comas. Not good. My energy level is not what is was before I was eating tons of protein and veggies. I now realize how certain foods affect my mind and body. I really never paid attention to it before but I did without any variety of foods for so long. Since eating whatever I want I can tell a difference in how I feel. When I eat white foods, like bread or pasta, I get sluggish almost immediately afterwards. My eyelids literally shut themselves. Oh, and dairy has really done a number on my stomach and digestive system. I completely eliminated all dairy from my diet for my twelve weeks of precontest dieting. I regret doing so. We should never eliminate things our bodies need. I didn't have a glass of milk, bite of cheese, cup of yogurt and now I'm suffering from symptoms of irritable bowel. I would not recommend doing away with dairy completely. Drink a small glass of milk daily, eat a small piece of cheese or a little yogurt. Dairy helps good bacteria thrive in our intestines. After returning to normal eating and adding dairy back in my stomach isn't used to digesting these foods. After a while the digestive system stops producing lactase, which breaks down dairy. I did without for so long I think my body quit making it. After reading about my symptoms on the Internet, I spoke with a pharmacist who recommended adding Acidophilus to my diet to help build up the probiotic bacterias in my stomach needed to balance a healthy digestive tract. I've only been taking it for two days but I hope I see some relief in my discomfort. I've been bloated for weeks and my heartburn, which I had under control, is flaring up again.

As for my eating habits, I realized a few things too. I have to have a plan and stick to it and I have to hold myself accountable for my food choices. I no longer have Deke to answer to when I make bad choices. I'm used to a routine and schedule when it comes to food so I'm sticking with it. If I give myself too many food choices I begin making bad decisions and picking the wrong things to eat. I have to set limits, boundaries and have structure to be successful at eating clean on a daily basis. That's what works for me otherwise I go overboard and binge. I found a great eating plan in FitnessRx magazine I think I can live by. I like the food options and the recipes are low carb, high in protein and allows cheat meals on the weekends, both Saturday and Sunday; one meal to eat whatever I want. Weekend days are good cheat days since my husband and I are usually home together. So, I feel good that I found something that will work. I don't have a nutritionist and I'm not to the point where I want to pay someone to plan meals for me so I have to stick to this. I have to regain focus and realize eating clean is a lifestyle and not just for pre-contest dieting. I made adjustments to my diet and started eating clean at the beginning of this year because I wanted to make sure I built adequate muscle. I can't continue to plummet and I have to be consistent with healthy food choices if I want to add muscle mass for my next competition. I just want to enjoy life and food too but in a healthy way. It must be a lifelong habit.

Tips for sustaining the clean eating way:

1. Be responsible
2. Hold yourself accountable for food choices
3. Find support
4. Keep a food journal
5. Cope with stress positively
6. Set limits and stick to them
7. Make it a habit
8. Be prepared
9. Plan meals
10. Weight train and do cardio

Fighting Cravings:(

It has not been easy fighting my post-competition cravings. I have given in most of the time. I guess you can say I have fallen off of the wagon. I've eaten clean throughout this entire year and began strict dieting at twelve outs from the competition. I guess I feel like I have thrown in the towel. I have overwhelming cravings for bread and sweets, after meals it is the worst and late night too, which is the worst time to eat unhealthy. It's been three weeks now and I was hoping I would have the cravings kicked by the end of the second week of post-competition. I told myself to get control and pull myself together. I can't continue to throw junk in my mouth and expect not to gain weight or inches. I am trying to find recipes of healthier versions of my favorite sweets, especially muffins and bread. I love Kristin's blog Eat Oxygen. She has really good recipes in single serving sizes. I tried new recipes almost everyday, her blog is full of great ones. I am sick and tired of binging and feeling like a glutton. I stay bloated because I over eat and eat things my body is not used to. I am beginning to think my body is rejecting the carbs I am feeding it. I feel like crap, my stomach hurts alot and I stay bloated and gassy. Sorry, just sharing. I am beginning to wonder if I have developed irritable bowel syndrome. Hhhhmmmm?? Don't know what else it could be. Anyway, I start the day off right but usually end up giving in to temptations around me. I've got to get my head back in a new frame of mind. I have worked too hard and I am damaging myself with my poor choices and unhealthy eating habits. Someone please kick me in the rear! I know putting on a little weight is okay considering I am trying to build muscle but I want it to be good weight not bad, fat weight. Well, tomorrow is a new day. I can start fresh and begin making better food choices. I know what I should and shouldn't be eating. I also know that for my size and height it takes 42 minutes to burn 300 calories...

On a lighter note, I am excited. I have won my first giveaway of diet soda made with stevia. Can't wait for them to arrive. I never win anything.

Night One of the Big Weekend

I can't say enough about how much I enjoyed the competition. It has now been exactly a week ago today and it feels like ages. I want to be back up there on stage again soon. It was amazing! The night we arrived at the hotel was kinda nerve racking. I wasn't sure where to go or what to do. My husband and I went all over the building trying to find our room. The way the hotel building was laid out was a bit confusing but we finally found our room and made our way to where the check-in was. The line was short, no waiting. I stepped in and in front of me was Sandy, the owner of Beverly International, my most favorite supplement company. I didn't know what to say. I purchased my National Physique Committee Registration card (had to have it to compete) and Sandy's husband, Roger, measured me for my height class. I told him how much I loved his products. The smell of McDonald's in the room was soooo good! There had to have been fifty bags laying around and all I could smell was the french fries.

We ran out for a little while to grab some plastic bowls and eating utensils for my carb load meal and my husband got Subway. We returned to the room to eat. I didn't have much time because my spray tan appointment was in an hour. I went to look for Deke, who was getting his spray tan, and found his family waiting out in the hallway. I chatted with them while I quickly ate my sweet potato, then ran back to the room to grab my oatmeal.

Luckily, the girls from Liquid SunRayz, called to tell me they would take me early. I only had to go up to the next floor of the hotel. They had spray tents set up and fans to dry you. The appointment didn't last long, 20 minutes maybe and I didn't feel uncomfortable even though I was in my bare essentials. Sharon, the owner, was very nice and did an excellent job. This is what I looked like when I got back to our room.

Crazy Jamaican! I would have fit right in if I was in the Caribbean. The color was awesome, very dark and even. I had to sleep in long pants and long sleeves to keep the paint from rubbing off.

It had been a busy hectic day and I was ready to settle down. I stretched out on the bed, turned on the television, pulled the covers up and I soon fell asleep. I was anxious for show day to arrive. I slept really good that night. The bed was really comfortable, like sleeping on a cloud. Then the lights went out...

Sugar and Spice Sure is Nice!

I've been really busy this week planning my diet, printing and collecting recipes, stocking my pantry and fridge. I am so excited to be able to add variety to my diet now after eating the same food items week after week, month after month. I've been tasting all kinds of good treats this week. I still have lots to talk about the show and post competition and I have new plans to start another blog about my diet and nutrition. I won't compete again for several months. I think I have decided on a show in August. I want to give my self plenty of time to build more muscle and bulk up my quads and round out my calves. I am happy with my upper body, bigger biceps would be nice too. I have put together a new muscle building workout plan and am starting fresh this coming week. My training split will be 2 days on, 1 day off, working all body parts twice per week. I'll catch up later and keep an eye out for my new blog. I'm thinking about posting weekly meal plans and shopping lists to go along. We'll see...it might be more work than I can handle right now. If not now definitely in the near future. Happy blogging!

The Results Are In!

Well, I had an absolute blast as I ventured my way through my first figure competition. I have lots to share but no time right now. I promise to catch up later though with all the details including everything I pigged out on post-show. By the way, I placed 2nd in class B! Here are a couple of pics and I plan on sharing more.

Posing practice before the final evening show:

Holding my 2nd place trophy while watching the show (husband beside me)!

More posing...

Evening finals, doing my presentation poses:

Freakin Awesome Friday!!

The day I have been waiting for is finally here. I started my day by waking up at 6:35, very anxious to get things in motion. First thing I did was take my supplements and get ingredients together for the Sweet Potato Muffins. Have a peak.

Ingredients: 8 0z. mashed sweet potato, 2 cups oats, 6 egg whites (1 cup), 1/2 cup splenda, 1 tbsp. vanilla, 1 tbsp. cinnamon, 1 tbsp. pumpkin spice. Gosh, they smell good and I'm sure they taste good too. Can't wait!

I washed up the dishes and started breakfast: 3 egg whites, 4 oz chicken, 1/2 grapefruit while watching some television news. I have packed a few things but still have to pick out clothing, shoes, get a shower so I can pack toiletries, etc. I ran out to grab stuff for my sugar body scurb I'll need before getting my spray tan tonight. The company sells the product but I thought it would be cheaper to make it myself. I found some recipes and made my own Citrus Brown Sugar Scrub. I'll use it twice today to exfoliate and then a baking soda paste to pH balance my skin. This will help the tanner absorb better and quicker.

Ingredients: 1 cup light brown sugar, 1/2 cup olive oil, 1/2 tsp. vitamin E oil, 1 tbsp. fresh lemon juice.

Lunch today is a turkey patty with zucchini squash, later I'll have a protein shake and for dinner I'll be carbing down by cutting my normal carb load meal in half. I also am slowing sipping on the half gallon of water today to be finished by 6 o'clock. Should be no problem at all.

It's 3:31 nearly finished packing and fixing my carb meal to take with me on the road. I'll heat it up and eat it later this evening. Not much water left, have to save the last 12oz for my protein shake, which I'll probably drink while traveling.

Now 4:00, wrapping things up. I'll be leaving real soon! Wish me luck and all the best. Thanks to everyone who has followed my progress, encouraging me when I was having a bad day, and helped keep me motivated. I am focused and ready! It's crunch time.

Two More Days...

Okay, I finally have a chance to sit down and blog for a few. The cottage looks so much better after a good cleaning even though I'm still not finished, a few minor things to touch up. Laundry's caught up and mostly put away to make packing easier, which I was going to start tonight but now I just might wait until morning since I'll be well rested. I got my Chocolate Peanut Butter Protein granola bars finished and can't wait to make sweet potato muffins tomorrow before heading out around 3 or 4. Oh well, never enough time.

Ingredients: 4 egg whites, 2 cups of oats, 1/2 cup baking splenda, 1/4 cup natural peanut butter, 3 scoops chocolate protein powder. Baked in oven at 350 degrees.

Gosh, I can't believe we have only one day to go. It just doesn't seem real and I feel like I'm cheating or doing something wrong by not training or doing cardio today, but I was told to rest, carb up tonight (which I just finished and it was good), and water deplete. I have only a few sips left of my gallon water and lower that to a half gallon tomorrow. I have to finish the half-gallon by 6 o'clock. Then nothing to drink until Saturday morning and only to sip on a small bottle. I didn't get everything done I had planned, like tanning, posing practice and pictures. This leaves plenty to do tomorrow, it's gonna be a busy hectic day. My mind is whirling!