Bodybuilding.com - Tracy Doll - Tracy Doll's Fitness Contest Prep!

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Tracy Doll has been competing for the last 4 years!

I plan on entering two small regional Figure shows that are a few weeks before the Nationals. Find out what I do to get in shape for the contests!

By: Tracy Doll

Note: This is part one of this countdown, click here for part two!
click here for part three!

16 Weeks Out

Weight:

Waist:

I reduced my calories Monday to Friday, eating clean fibrous carbs for most of my meals and complex carbs (oatmeal, wheetabix ) and rice cakes with fruit after my workouts. I trained every other day with one workout being repeated, a different one each week. My workout was a two-day split with half a body on one day, day off, and the second half the next day.

Fat intake was kept a minimum coming mainly from flaxseed & sunflower oil. I included protein with every meal coming from chicken, eggs, and whey protein. I did cardio in the mornings on an empty stomach for 20-minutes Monday, Wednesday, and Friday and on Saturday and Sunday mornings I walked outside for variety. I began working on my routine slowly practicing my strength holds and flexibility.

11 - 9 Weeks Out

Weight:

Waist:

I switched from a low carb diet to the ketogenic diet with carb loading on Saturdays. My diet is at approx. 1500 calories Monday, Wednesday, and Friday. Sunday, Tuesday, and Thursday calories at approx. 1600 calories. I am alternating the calories slightly each day to keep my body guessing. I have increased my morning cardio time to 30-minutes last week (Monday, Wednesday, and Friday - Bike) Saturday and Sunday 45-minute walks. Weight loss wasn't what I had hoped for so I added cardio for 15 minutes after my workouts were I alternate running and walking on the treadmill. I am practicing my routine now with music 3-4 days a week.

My workouts are a 3-day split now training Monday, Tuesday, Thursday, and Friday (Friday being the same workout as Monday). Wednesdays and weekends are off training to allow me more time to work on routine.

I have been working with a choreographer / former dance and gymnastics teacher to help smooth out my transitions and to add suggestions on improving my routine as I am using a similar routine to last year with new music and dance moves. I have been tanning 3 or so times a week.

My diet is made up of chicken, eggs, whey protein for protein, flaxseed & sunflower oil, eggs yolks, cheese, Caesar dressing and a little peanut butter for fat, and the only carbs I consume except for Saturday are salad with two of my meals and two rice cakes after my workout. For treats I consume sugar-free Jell-O, crystal light Popsicles, and diet pop. For Saturday fat is kept to very little flaxseed oil (9.5 grams) protein is at 168 grams, and carbs are at 255 grams coming from complex and fibrous sources such as potatoes, veggies, oatmeal, and cheese less pizza with veggies. This carb up day allows my body to re-charge. I am using the following supplements for my show preparation:

ECA stack (ephedrine & caffeine) 3 times a day
Whey Protein Powder
Flaxseed & Sunflower Oil
Multi-Vitamin, Vitamin C & E

My feelings fluctuate from day to day. Sometimes left feeling very tired and overwhelmed with not enough time in a day. I find that by creating a schedule it helps keep the anxiety down with trying to schedule two cardio sessions, routine practice, workouts, tanning, work (8 hrs a day) and commuting time to and from work (2 hours a day).

Click Here To Download My Diet (Excel - 22 kb)
Click Here To Download My Diet Part 1(HTML - 22 kb)
Click Here To Download My Diet Part 2 (HTML - 15 kb)

I plan on entering two small regional Figure shows that are a few weeks before the Nationals. For anyone who has seen my Ketogenic diet from my past shows I am following something very similar but with slight changes in calories daily (from protein) and my carb day is Saturday only as before I had carbs with breakfast on Sunday. I will post updates every few weeks as things are changing and include some pictures of my progress.

Note: This is part one of this countdown, click here for part two!
click here for part three!

Thanks,

tracydoll@symaptico.ca