I’m just an amateur wellness competitor 20 weeks out (female prep log)

[X12349redpeppyir]

Hi Meso fam! I saw a few people discussing their prep journey and training as a new thread for others to follow along. I thought it would be fun to do the same. I haven’t seen many females posting about their journey to stage, but lots of husbands inquiring about gear usage etc. I’m being a bit vulnerable here exposing usage and check-ins. Please be respectful and understanding. I am a competitor and love the sport, strictly sharing to contribute my experiences and potentially help others. If that’s not taken seriously and I feel uncomfortable, I’ll remove the thread and put it in female only section.

To start, I’ve been lifting for 6 years, progressive overload and not fluffy girl dumbbells for 3-4 years. I coached myself through my first show and was happy for a first time competitor with the package I brought. Zero PEDs were used, just good old 2-3 hour cardio sessions lol. I would have liked to be leaner but I needed more experience and wellness 3 years ago was not what it is today. I’ve posted pictures showing where my physique was then vs where it is now.

I’m officially 20 weeks out from my next show, given everything goes as planned. The only cycle I ever ran was 6 months ago, 5mg of var for 10 weeks. I believe in the concept get as much as you can with as little as you can, then increase from there. I saw a lot of progress in those weeks and so began my love of anabolics haha. I’m working with a coach now and have been for 1.5 years.

Training split is: Shoulders/Arms, Glutes, rest, Push, Quads, Back/Hams

Cardio: 30 mins daily (stairs, spin, incline treadmill) AHR 130-140.

Supplements: 2 iu GH before bed, metformin 250 EOD


I’ll include more about my food macros after check-ins. It’s bound to change now, but food is relatively high. I am happy about that.

Pink/silver/blue suit is over 3 years ago at last comp. Purple suit is this year.

 

[JeffroCat]

I just had to read the rules on the NPC website, and I still don't understand what they want from their competitors. Good luck to you.

 

[X12349redpeppyir]

I just had to read the rules on the NPC website, and I still don't understand what they want from their competitors. Good luck to you.

They want a more developed lower body on females with a slight v-taper on the upper body but nothing dominating the lower body. There are 5 female classes: bikini, wellness, figure, physique, bodybuilding. Each class increases in muscular development. Wellness is still relatively new to npc and the USA. Similar to classic, judges are establishing more of what they want as they go along. As a competitor in the class it is confusing. It’s hard to differentiate between the blurred lines between bikini, wellness, and figure.

Thank you for the luck!

 

[JeffroCat]

It’s hard to differentiate between the blurred lines between bikini, wellness, and figure.

That was the impression I got when reading the rules. In any event, I think you look great. I'll be following along.

 

[Zebedee]

Best of luck with the log & journey. Good to see a woman stepping outside of the Female’s section & hope you continue to do so.

 

[Type-IIx]

Hi Meso fam! I saw a few people discussing their prep journey and training as a new thread for others to follow along. I thought it would be fun to do the same. I haven’t seen many females posting about their journey to stage, but lots of husbands inquiring about gear usage etc. I’m being a bit vulnerable here exposing usage and check-ins. Please be respectful and understanding. I am a competitor and love the sport, strictly sharing to contribute my experiences and potentially help others. If that’s not taken seriously and I feel uncomfortable, I’ll remove the thread and put it in female only section.

To start, I’ve been lifting for 6 years, progressive overload and not fluffy girl dumbbells for 3-4 years. I coached myself through my first show and was happy for a first time competitor with the package I brought. Zero PEDs were used, just good old 2-3 hour cardio sessions lol. I would have liked to be leaner but I needed more experience and wellness 3 years ago was not what it is today. I’ve posted pictures showing where my physique was then vs where it is now.

I’m officially 20 weeks out from my next show, given everything goes as planned. The only cycle I ever ran was 6 months ago, 5mg of var for 10 weeks. I believe in the concept get as much as you can with as little as you can, then increase from there. I saw a lot of progress in those weeks and so began my love of anabolics haha. I’m working with a coach now and have been for 1.5 years.

Training split is: Shoulders/Arms, Glutes, rest, Push, Quads, Back/Hams

Cardio: 30 mins daily (stairs, spin, incline treadmill) AHR 130-140.

Supplements: 2 iu GH before bed, metformin 250 EOD


I’ll include more about my food macros after check-ins. It’s bound to change now, but food is relatively high. I am happy about that.

Pink/silver/blue suit is over 3 years ago at last comp. Purple suit is this year.

View attachment 275054View attachment 275055

Interesting split you're following. Clearly sufficient for hamstrings & gluteal development (very nice).

You're pretty talented given your physique vs. PED regimen & physique vs. wellness judging criteria. Great.

You could definitely use more quad work. Delts could be a tad more rounded.

Being 20 weeks out, orient your fat loss to achieving arms that look like the earlier photos.

I think you bring a good feminine aesthetic to the table.

 

[X12349redpeppyir]

That was the impression I got when reading the rules. In any event, I think you look great. I'll be following along.

Thank you!! That means a lot.

 

[X12349redpeppyir]

Best of luck with the log & journey. Good to see a woman stepping outside of the Female’s section & hope you continue to do so.

Thank you!! I’m hoping other females join in.

 

[X12349redpeppyir]

Interesting split you're following. Clearly sufficient for hamstrings & gluteal development (very nice).

You're pretty talented given your physique vs. PED regimen & physique vs. wellness judging criteria. Great.

You could definitely use more quad work. Delts could be a tad more rounded.

Being 20 weeks out, orient your fat loss to achieving arms that look like the earlier photos.

I think you bring a good feminine aesthetic to the table.

Thank you!! The split is my coach’s plan, though I modify a lot. I started pulling back out because I really don’t need more back development at this moment. (Sad day as a meathead). I also do 2 deadlift variations throughout this split. I think for now that’s sufficient.

100% agree with your assessment. Delts need some love. Overall quad size and size on the side pose is needed. For context I am 5’9 and 185lb right now.

Thank you for all your feedback, it’s appreciated! I’m excited to see the shape come through as I lean down.

 

[Aheio]

Hi Meso fam! I saw a few people discussing their prep journey and training as a new thread for others to follow along. I thought it would be fun to do the same. I haven’t seen many females posting about their journey to stage, but lots of husbands inquiring about gear usage etc. I’m being a bit vulnerable here exposing usage and check-ins. Please be respectful and understanding. I am a competitor and love the sport, strictly sharing to contribute my experiences and potentially help others. If that’s not taken seriously and I feel uncomfortable, I’ll remove the thread and put it in female only section.

To start, I’ve been lifting for 6 years, progressive overload and not fluffy girl dumbbells for 3-4 years. I coached myself through my first show and was happy for a first time competitor with the package I brought. Zero PEDs were used, just good old 2-3 hour cardio sessions lol. I would have liked to be leaner but I needed more experience and wellness 3 years ago was not what it is today. I’ve posted pictures showing where my physique was then vs where it is now.

I’m officially 20 weeks out from my next show, given everything goes as planned. The only cycle I ever ran was 6 months ago, 5mg of var for 10 weeks. I believe in the concept get as much as you can with as little as you can, then increase from there. I saw a lot of progress in those weeks and so began my love of anabolics haha. I’m working with a coach now and have been for 1.5 years.

Training split is: Shoulders/Arms, Glutes, rest, Push, Quads, Back/Hams

Cardio: 30 mins daily (stairs, spin, incline treadmill) AHR 130-140.

Supplements: 2 iu GH before bed, metformin 250 EOD


I’ll include more about my food macros after check-ins. It’s bound to change now, but food is relatively high. I am happy about that.

Pink/silver/blue suit is over 3 years ago at last comp. Purple suit is this year.

View attachment 275054View attachment 275055

Best of luck on your prep looking forward to upcoming updates.

 

[X12349redpeppyir]

Best of luck on your prep looking forward to upcoming updates.

Thank you!!

 

[Shivathedestroyer]

Thank you!! The split is my coach’s plan, though I modify a lot. I started pulling back out because I really don’t need more back development at this moment. (Sad day as a meathead). I also do 2 deadlift variations throughout this split. I think for now that’s sufficient.

100% agree with your assessment. Delts need some love. Overall quad size and size on the side pose is needed. For context I am 5’9 and 185lb right now.

Thank you for all your feedback, it’s appreciated! I’m excited to see the shape come through as I lean down.

Definitely have a really good base and you did a good job prepping yourself for your last show, you looked good!

Do you communicate to your coach that you’re making modifications? If not I would talk about that just so everyone is on the same page, I wouldn’t necessarily say your back is overdeveloped. In wellness it can help create a more narrow waist and make your glutes pop more.

What’s your current quad training like? I would say that’s the biggest focus for this prep! Your back poses look really really strong, more quad would make it look insane and help with those front poses.

These wellness girls these days have massive quads lol.

 

[nightprowler7]

I'm not sure how new you are to steriods, but primo is a great drug for women to use. Virtually side effects free as well. Just something to look into if you're interested.

I do think your quads and calves need some work but you look great. Good luck with your comp

 

[Shivathedestroyer]

but primo is a great drug for women to use. Virtually side effects free as well. Just something to look into if you're interested.

That’s just not true. Women do need to be careful with their exposure to primo dose and duration as it can cause virilization just like any other aas.

 

[nightprowler7]

That’s just not true. Women do need to be careful with their exposure to primo dose and duration as it can cause virilization just like any other aas.

Women use primo, yes. Because it's very mild

I never said it doesn't cause virilization, I said it has almost no side effects.

Common sense would show ALL anabolic steroids carry virilization in women to some degree.

 

[JeffroCat]

I said it has almost no side effects.

What side effects does it have? Particularly for women?

 

[nightprowler7]

What side effects does it have? Particularly for women?

Oh I'm following now haha. I didn't word that correctly. Yes virilization is a side effect

 

[Shivathedestroyer]

Women use primo, yes. Because it's very mild

I never said it doesn't cause virilization, I said it has almost no side effects.

Common sense would show ALL anabolic steroids carry virilization in women to some degree.

I know women use primo. I’m very aware of that.

Viralization is the biggest side effect that women need to be concerned with are you fucking stupid?

Please don’t give women any more ped advice before you hurt someone.

“Primo has virtually no side effects for women” gtfoh lmao

 

[X12349redpeppyir]

Definitely have a really good base and you did a good job prepping yourself for your last show, you looked good!

Do you communicate to your coach that you’re making modifications? If not I would talk about that just so everyone is on the same page, I wouldn’t necessarily say your back is overdeveloped. In wellness it can help create a more narrow waist and make your glutes pop more.

What’s your current quad training like? I would say that’s the biggest focus for this prep! Your back poses look really really strong, more quad would make it look insane and help with those front poses.

These wellness girls these days have massive quads lol.

If I posed for figure, you’d understand why I think it’s overdeveloped. Keep in mind this is me squeezing my scaps together and hiding as much back as possible, but maybe I am hyper vigilant!

Prepping myself was definitely hard, but I learned so much! I do communicate with my coach and this week I am going to express concerns about prioritizing more delts & quads. Calves is another area I work on 3x but it’s a lot better than it was a year ago haha!!

My quad training includes: leg extensions, quad focused hack (usually I like cybex hack banded down NOT reverse banded with low foot placement), quad focused leg press, db split squats, sissy squats (body weight to failure), then calves. I think there’s room for more frequency in my split. I’m open to feedback anyone might have.

They absolutely do have monstrous quads! I’m definitely a back side dominant growth person if that makes sense. Thank you for the feedback & compliments. It’s nice to know the hard work is paying off.

 

[X12349redpeppyir]

I'm not sure how new you are to steriods, but primo is a great drug for women to use. Virtually side effects free as well. Just something to look into if you're interested.

I do think your quads and calves need some work but you look great. Good luck with your comp

Only ran one cycle of 5mg var for 10 weeks so that leaves a lot of potential on the table with more anabolics.

The plan was to run low dose primo this prep at 16 weeks out and a little var at 10 weeks out. I think the changes will be huge. Unfortunately when I sent the primo out to be tested it came back as test cyp so I’m working on a new source.