2013 NPC Maryland State/East Coast Classic

Funny, you'd think after I actually won my show and the overall I'd actually update this journal since that was a huge part of my journey! So I guess better late than ever. The ironic thing, I hated, HATED my pictures from my first show. Then this show I wanted pictures and the photographer was awful! I was smiling on stage but he took no pictures like that, none of me with my class win and only one with the overall. crazy! See below:

dawnn cannata

Here are a few pictures friends and family and afew photographers from the audience took from that day.

Trophies!

Waiting backstage for the night show

Right before second coat of tan

Post Cheesecake...

I'd also like to say I am thrilled that my coach Colette Nelson

added me to her client page. There should be an updated testimonial and pictures within the next week or so too. She currently just has my before and after. 

Offseason Begins

Now where am I today?Well I am up more than I want to be, to put it in perspective I am still a size 6 but I was a 2 on stage and 6 is my max pants size. So I am going to lose about 10 that will keep me closer to stage weight then work on building and have an even better package for next year. And I'll start to keep this updated again!

No turning back

I'm in, I've committed and there is no turning back. I did my best, is there room to improve? Yes, do I know my trouble areas? Yes, but that being said, I am excited to do it. I'll annonce the what, when, where after it's done... Still keeping a low profile. But here is a good side by side of my past and current!

Picture on the left was in 2000...

Ready Set Go...

Monday I am starting to get much more regimented with my diet, and training. I'll be checking in with her on a regular basis and I can say I am very very excited. I am ready to accomplish the best me possible this year. Shows not my focus now, just the body I want is. The shows will come just not publicly declaring  which ones anymore. 

Below is me at my heaviest, then me at my best last year... 2013 is the best to come. 

gonna post all my food today... everything!

8 weeks out

First this is how I looked last weekend, I'm under 8 weeks to my show so I really need to tighten it up! I have to make it this year so I'll fight till the end...Now on to the food

Blueberry Green Tea

Egg whites with Spinach and hot sauce. 

water

Pro-Tech Protein Pudding with cinnamon and a pack of Stevia

   

really cuts my appetite

with stevia

cucumbers and vinegar

Miracle Noodles/4 oz chicken and vegetables ( hot sauce/soy sauce)

   

Tilapia with vegetables and hot sauce

I was NOT in the mood to eat this 

egg whites/spinach sprinkle of turkey bacon bits and cucumbers with vinegar

Here are the miracle noodles, they are shockingly pretty good!

Miracle Noodles

first pic in suit...

Okay while I am not naming shows I will say I am 13/14 weeks out from the ones I am working towards. I am thinking I am about 15 lbs away from stage weight now. Here are a few good progress shots to see me right now. Not horrible but no where near lean enough.

Putting in the work

No more public posting of shows until pretty much show day! I see how bad that looks and I want to just keep it private. Took me a while to learn that lesson but I finally got it straight now. I do have intentions to compete this year though, and putting in the work, but I will not do it unless I look 100% ready no question about it. I do realize that you never think you're ready but I will rely on people I trust to tell me and give me the thumbs up.

Holding a lot of weight from the hips down at the moment but I am hear that is the last to go... Here are a few pics of me currently... I think I am about 20 lbs away from stage weight.

Xenedrine

I am officially in prep now, Had my body-fat tested at 20% with a 9 point caliper reading. I'm ok with that since I have 14 week, or 101 days to move it down to 12% or lower...
I've lost strength for sure which sucks but that goes with the strict dieting and prep, I'll regain once I am off-season again!

My trainer is also a distributor for Parrillo products and I am excited to say I tried the brownies. Delicious!

Yorton Cup

This is the place to be Saturday! I wait for this show all year. I'll be there watching the Pros in the AM.

End of Season

I planned on doing shows this year but a few glitches in the Matrix stopped me. Not upset, I know next season I will come back even better. I'm taking some time off from the gym. Most of July so my tendonitis in my arm ( see pic to the left ) can heal and just to have some fun. I've been dieting on and off a very long time.

Plan is to maintain and/or add a little size then cut and hit the stage. My trainer Joe Franco suggests that I weigh no more than 135 in the off season which is where I am now. But will hopefully add more size and not that much fluff. I am wondering what my magic number on stage will be I keep thinking it may be around 117? I hold a decent amount of muscle. Here is a back shot to end the season too. I plan to update more though.


Also I have a new PR with dumbbell chest press 45 lbs I think I did 4 reps. not too shabby...

21 weeks out

1.5 lbs behind where I wanted to be today but I think on Sunday I will be able to hit that goal... Stepmill is back 4 days a week too.

PR
35 DB Chest press 2 sets x 6 then 5

Cake Balls

yeah, I ate cakeballs today...

Not the ones pictured but I made a version that looked similar for IFPA Pro Teresa Anthony.
(see image below) I'm lucky to have met her and she trains at my gym. So this is her post show treat. Image is copyright Issac Hinds.

 I ate two of them but I'm done now. Eating cakeballs will not get me to my goal. However training hard and eating clean will.

As a member of TEAM FRANCO now I am accountable for weekly updates and photos on Saturdays. I even have to report my weight so there is no cheating allowed.

Today Workout
Heavy Back Day
I did 65 lb one arm row PR
80 lb lat pulldown PR

Tomorrow Delts, an area that needs a lot of improvement.

TEAM FRANCO

I'm back... Long overdue right?

I am not officially a member of Team Franco. We've talked and discussed my goals and while it's a long time away time certainly goes quickly when you are dieting and prepping for a show. 2011 will be my big comeback.

I have my plan and I'm ready to start on Monday... getting all my ducks in a row now. I have 25lbs to lose this time. Little different than 80... and I'm still only about 13 up from my show which I'm told is a miracle in itself. Most people gain 20 or more.

I'll post progress pictures and will be more active now...promise ;)

13/17 weeks out

Still maintaining. I haven't been weighing myself but I am going to on Saturday ( next week ). Going to diet hard this week and weigh in Saturday and go from there. I'll start weighing on a daily basis after that. Going on Friday to have a follow up x-ray, that will be 3 weeks in the cast. I'm wearing it 80% of the time so I hope she says it's healing.

Weekly Goals
No bitching about cast
Focus on upper body and NOT overtraining traps
Weigh in Saturday no matter what

Broken Foot

Well this changes things...

Come to find out I've been walking and working out on a broken foot for several months now. This really puts a glitch in my matrix! I have to rethink goals and shows now.

I can't do any leg training, cardio is a little bit of bike for 20 minutes and then it starts to hurt. I just can't believe it. I'm glad I went to the doctor but I'm also kinda mad/sad... ignorance was bliss!

Updated Goals
OCB Yorton October 23rd 15 weeks out
USBF November 20th 19 weeks out

14/16 weeks out -- JULY 4th 2010

demon eyes..

My mother and I are so photogenic...

CONTEST PREP
14/16 weeks out
goal to lose 20-22 lbs

Current Phase - cutting fat

Show Goals
Charm City Classic
Yorton

Today at the gym:
Delts - lots of reps lower weights today
40 minute on the eliptical.

Attached is my sample menu for high carb days. I didn't include any vegetable eaten.

Wow 16/18 weeks out... time is really moving along fast so I need to hustle! Two shows this year is the plan but I must start dropping weight ASAP to make them.

first of the season...posing

First public posing photos of the season. Goal is 20 lbs less than photos above... 15 weeks out!

slacker

18 weeks out from presidential. 10 lb goal for May 21st too.

Eastern Regionals was this weekend. Here is a pic of me and Jaclyn - helped her backstage.

22 weeks out

Lesson learned, false start alert over and over again. After I compete this year I won't follow with months of eating whatever I want.

I would say my numbness is about 30% better now. Hands are still pretty bad but dealing. Some days I can't tell if I'm getting better or I'm just getting use to it.

Goals
- Presidential Cup - 1st show goal - 28 lbs
- Charm City Classic - 2nd show goal ( not sure of weight)
- Yorton - final show of the year ( again not sure of weight)
- lose 1.3 lbs a week even though I can't really train hard now
- eat the exact diet Nicole Weeks gave me. NO SUBSTITUTIONS
- weigh myself daily but just as reference
- start to take and post progress photos