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Keeks last won the day on September 26 2014

Keeks had the most liked content!


About Keeks

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    TPW's Crazy Quark Lady

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  1. Who's got the best glutes on UKM?

    It's still in my attachments so there you go! Gluuuuuutes!
  2. Who's got the best glutes on UKM?

    Fart box Cheers anyway guys!
  3. Anna’s log x

    Really late in on this one about the high volume shoulder stuff.... Are you still doing it? Have you noticed any difference in shoulders? Personally, I do think that volume for shoulders is slightly high as @BestBefore1989 said, but do you think it's been of benefit? Also, hope people don't hate me for this but agree with @Mayzini on what he says. Get some pictures, front, back and side, just normal pictures, and use these to track progress. From the pictures I can see, its really difficult to see your full physique and therefore sometimes means you can't fully see the changes you've made. Ever since I've been training, I've been taking the same pictures, (more so in prep) posed the same way in the same place and I can track my progress properly. And this is great when dieting down to, sometimes you think fat loss had stalled, especially week to week but if you have pictures to look back at, you can see the changes. As un flattering as they may be, they're so helpful. Here's some standard ones I take, these are from the start of prep to near comp time. With these poses you can see my shape and progress Again as Mayzini said, wider shoulders add to the illusion of a smaller waist and then with good legs, gives you like an x shape. For legs, women tend to struggle with legs, they're very stubborn! I tend to do quite a bit of high volume work with legs.... Legs can stand and work well with high volume work. I train them 2 or 3 times a week. Leg detail doesn't seem to come out in a lot of women until you're at quite low body fat, just how us women are made unfortunately! Also, this sport definitely messes with your head! You start dieting down and feel tiny and small, or you don't feel as lean as you are, there's a lot of mind games involved but that what they are mind games. Plus i know a lot, me included are never really truly happy with how they look. But use that as motivation to keep working hard and don't doubt yourself. You do look great though, so well done on what you've done up to now!
  4. Chelsea's 2018 Prep

    Jesus, that preps gone quick! Boobs and death face on point! No offence, haha! Nah seriously looking awesome, still huge when shredded, very impressive! Your backs insane! All the best anyway, go on stage like you own it! And own it, and enjoy!
  5. Fallen off the wagon for taking progress pics as training since late last year has been quite inconsistent due to various issues but probably the most recent pic a few weeks post comp and my butt ballooned and think it welcomed the extra food I was getting in Now I just want to keep the extra size when I diet down again as last year it just seemed to disappear when show time came!
  6. Well I did wonder Haha, I'll take your word for it!
  7. Need proof then I'll show my post comp glute gains
  8. Who actually lifts on ukm? AM verification

    I'm partial to doing the odd Jane Fonda aerobics video
  9. Who actually lifts on ukm? AM verification

    Bit like mine at the moment!
  10. Thought women were the indecisive ones!
  11. Who actually lifts on ukm? AM verification

    Where's your legs gone Flubs?
  12. Haha, good good! No I had home emergency cover so that covered it thankfully. Although had two leaks due to pipes leaking so might have to claim as its left a right mess at the bottom of the stairs. Mostly still at home, then just a local hun for a few sessions a week, mainly legs. You? You still seeing/being coached by Ria?
  13. Ideas on different competition divisions

    Ahh right, I see. Yeah get her to join up and a good coach with competition experience especially in the class she wants to do would be a good thing to do. And if she wants to use, then a coach with experience in that would be the way to go too. Like I say, it varies amongst girls and classes as to what's used and I know some probably use more than they should but the good thing about having a decent coach is that they wouldn't recommend stupid doses etc.
  14. Well I thought old pics weren't allowed, make up your mind
  15. So, it's that time of year where quite a few people are starting prep so just thought I'd put a bit of a post together, just relating my experience of competing, things I’ve learnt along the way which people might find helpful and the thoughts and feelings that crop up through prep, competing and post prep. Now please note, these are my competition experiences and what I've learnt, or spoken to people about, nothing scientific, no rights or wrongs.... If you read this and can't relate to any of it, that's fair enough but all the points below I've either experienced, discussed and yes, some of it may sound like common sense or BS, but everyone who has ever competed will probably have their own/different experiences and these are mine. I've been competing now for 6 years on and off, 18 competitions in total, placing in 11, including 6 wins and two overall titles and I've competed in several federations, Nabba, NAC, PCA, WFF, UKBFF and in 3 different classes, toned, bikini and my current class being athletic. Over the years I feel I've got to know my body, what works for me through prep and the feelings along the way, and gained good experience of competing and what it entails, from tan to posing, what needs to be done and at what stages. I started training about 7 years ago, with the aim of competing, and did my first competition after a year. Looking back at pics, I sort of cringe now but we all have to start somewhere and I'm glad I did, the buzz was unreal and I was completely hooked! For my first competition, two friends prepped me, and as it was all new to me, I thought I came out looking good, which I did look ok to be fair, but it was all an unknown experience still. I did a second competition a few months later, bikini class and thought that's where I wanted to go. Looking back, all I can remember is being hungry and tired but very excited. I didn't have a clue what to expect from prep so don't think I noted things down as I do now, and don't think I experienced the mental side of prep really, not as I remember anyway. As I say, it was all new, I was new to the competing world, didn't know many people who competed so I couldn't relate it to any past experiences. My first two competitions I got my first coach a few months later and started prep, but on her advice, which I'm glad I took, I decided to go back into Toned figure. I ended up prepping for 33 weeks in total, so it was very very tough, and did 5 competitions in total. I got my first win, and placed in 4 out of 5 of the shows. The buzz was absolutely amazing, and I wanted more! My second season competing This had been my second prep, and after 33 weeks I was beat, mentally and physically. Again, not knowing what I know now, I had about 8 weeks off season without a coach and basically ate and ate and ate, thinking I needed to grow.... Disaster! Got to the heaviest I've ever been, and I was hoping for good muscle gain, which I probably gained a little but a lot of fat also! LESSON LEARNT! Don't just eat and eat with no real structure! I think I gained over 2 stone in approx 2 months! And I'm only 5'2 so that's a hefty gain! Yes we all want to grow, but have some form of structure for your off session, otherwise things can get out of control. And remember, what goes on has to come off, so depending on when you're competing, the more you've fat got to come off, the harder prep is going to be! I knew I'd ballooned, but in my head just thought it's all gains, haha! It certainly wasn't! I started prep, and pretty much from the start it was full on, not just easing into it at first. The weeks went by and although my weight was coming down, my body wasn't responding quite as it had in the past. Now at this point, I'd done two years competing, so had prepped for maybe 20 weeks the first year, then 33 weeks the next, it seemed like prep was never ending and it stated to takes its toll mentally. Plus with the weight not coming off, stressful job at the time, other things going on, things just didn't go to plan. I did a warm up show, but after that my coach said I'm best to pull out of the main show I was asking for. I was crushed, but knew it was for the best. LESSON LEARNT! Get a coach who will be 100% truthful with you, no matter how much you don't wanna hear it, it's needed. Yes it might be a shame you've prepped then don't compete, but sometimes it can knock you getting on stage when you're not ready, knocks your confidence big time, and could even mean you don't ever want to do it again! So I had a few weeks off, then back to it as I thought I'd do the latest shows in the year. But my head and heart wasn't in it. Now I know some people won't believe this, and whether true or not, I do believe it does make a difference.... If your heads not fully in the game, your body sometimes just doesn't play ball. It's weird, you go through the motions, you do what you have to do but things just dont seem to happen/progress the same. Then when things aren't going well, you stress more, start to hold water, panic more, the body reacts less, it's like a vicious circle! Also prepping the same way, doing the same diet and training for a long period of time pretty much for the third year, with minimal breaks in between maybe had finally caught up with me.... Had my metabolism cocked up.....dieting then eating non stop. I also hated everything about prep, it felt like I'd been eating pretty much Turkey and broccoli for practically every meal for so long, it was awful! LESSON LEARNT! When things aren't going well/stalling.... Mix things up! Through this prep, we changed things quite a bit and things did improve. I carb cycled which worked well and mixed cardio up, not just sticking with one form throughout. Plus with doing HIIT and steady state, plus tabbata sessions, it didn't seem quite as mundane. I plodded on, and although things were going slightly better than earlier in the year, I knew things weren't going to plan like they had the year before.... But after the failed prep, I was stepping on stage regardless. I did and did two competitions, my worst two to date. I didn't look horrendous but was far from happy with how I looked. My disaster year Why did it happen, I think I was fighting a losing battle with the off season weight I'd gained, my head and heart weren’t in it, and it was almost like my body was screaming out STOP! Three years of more or less constant prep, the longest break being about 2 months, it takes its toll! I didn't push myself as I should, sessions were half hearted and although doing everything I should, I hated every minute of it. And yes it totally knocked my confidence! The whole year did in fact so I took some much needed time out. I did still train but I'd grown out of love with the sport, it seemed a chore, and at some points, I hated it so knew I needed to get my head back in the game properly before putting myself through this again. LESSON LEARNT! Listen to your body! Sometimes it's good to step back and have time out, both physically and mentally. It can be that you carry on, not liking it and just go through the motions, and end up hating it even more and never really get back into things properly. For a lot of people, a rest can do so much good, gives you that fire and motivation. Give your body a rest, your central nervous system a rest, give your mind a rest and usually you come back better and more motivated. I also suffered from post competition blues. Now this is something a lot of people experience. It's like you're so regimented and strict for so long with that huge goal at the end, then, you get on stage and do your final show, then that's that, all done. You feel lost, out of routine, no immediate goal as such. You binge, you slacken off with training. It does affect some more than others but probably most people feel it a little at some point. So I had about eighteen months of partying, holidays, just enjoying life really. Again I still was training but just didn't let it rule my life and I started to enjoy it again. Then I got to the point which I hoped I would, I wanted to compete again. At this point, I'd had a good year then a bad year, so I knew both sides, and of course I didn't want to bomb again, I wanted the highs of doing well and from that moment, that was it, like a switch was flicked and my head was totally in the game again. I got a new coach, Liam who was a member on here, and we worked together for about 4 months off season before prep. I wasn't in terrible shape but I bulked for a few months before prep started, hoping to build as much as possible in the short time we had and things went well. Prep started and I was aiming for toned figure class. Things went well with prep, but this time, I wanted everything perfect. I went to a posing class and feedback was to do athletic figure. Now I knew I didn't have a great deal of muscle, but with good condition, it was thought I'd hold my own in that class. So things went brutal with prep, but as I'd failed before, the mind games this time were bad! I doubted myself so much, I knew I could do it, but then knew I'd also failed. But you live and learn don't you, and I learnt from my past experiences. I also felt my delts and legs needed extra work, so extra shoulder work was added and more leg work, although all the time I've been training, I've done a lot of leg work. My legs are always the last thing to come in, as they are with a lot of women, they're hard to get looking just right, very stubborn but with time and work they do eventually come in. LESSON LEARNT! If you have weaker areas, put extra work in in those areas, it pays off! I practised my posing religiously, day in, day out. This is sometimes one thing that gets overlooked but can make so much difference on stage, your posing and stage presence. People do everything that prep entails with the training etc side of it, then don't really practice the final stage, actually show casing yourself and the body you've created on stage! I also practically put my life on hold. Prep was everything, I didn't have a social life, my life for 18 weeks was work and prep, end of! I made a lot of sacrifices, missed holidays, nights out, etc etc but it didn't matter, I didn't care, all I wanted was to step on stage looking good and to do well. As it was a new class I was doing, things felt alien, I didn't know how I'd look, I didn't know if I'd bomb in that class as I was quite small, it felt weird but I thought prep was going well. Never had I looked like this, but that doubt was still there, however that doubt pushed me and kept pushing me, made me stick to the plan 110%, no deviations. Anyone that's prepped will know the feeling, when you're beyond tired, no energy, you're probably not sleeping right, all you want to do is sleep, rest and have a good meal, but instead, you've got cardio, training, posing practice, then probably like a snack sized meal to look forward to, and you might think, one day won't matter if I don't stick to the plan, but that doubt in me kept me on track, and I did everything to the tee! This prep was tough, I was the leanest I'd ever been but with being so lean came the down sides, I was worn out constantly, bad tempered, it was uncomfy to sit on a hard chair, or towards the end, even lying in bed hurt! I burst into tears at the slightest thing, I was a zombie, but..... LESSON LEARNT! The bad days are temporary. You'll get days where you wake up and wanna cry, then an hour later, you'll look in the mirror and think holy crap, look at me, I look wicked! Further into prep and closer to competition time, you'll get more moments and days where your wanna throw in the towel, but think of them as tiny glitches, because you'll get those moments where you do think wow, look at how far I've come and what I've achieved and it's worth suffering on those bad days. So competition time came and beyond my wildest dreams I won and won the ladies overall of that show! And qualified for the WFF Universe in Florida! Never ever have I felt a moment like that before then. I was in such disbelief! I then went on to win my class at the Nabba NW, and placed 4th at the Nabba Brits! 2016 LESSON LEARNT! Not just with this prep, but prepping full stop, don't give up, keep pushing, put all your effort in, give it your all, make sacrifices and when you get those low moments, where you dont think you can carry on, dig deep and crack on because it's worth every minute of it! I then had a structured off season with Liam, didn't binge, worked hard but had a balance too of going out and living a normal life, which is needed for me to be able to keep my head properly in the game when I'm prepping. This year, I had another successful prep, competed in the same class and although I didn't get the same trophies, I think I had a more successful year as I'd improved my physique from last year. I won 2 shows, one of them being my first PCA show, then won the overall at the PCA show, and went on to compete at the Nabba and PCA Britian finals. Although I didn't place in those, the standard was ridiculous at both I was over the moon to get to both finals. 2017 This year though, the mind games were worse than they have ever been.... I felt so under pressure from the previous year and doing so well, I was basically ripping myself apart constantly throughout prep! It was like I couldn't see what others saw, and I honestly thought that everyone was just being polite to me! How my coach put up with me, I don't know, but he did and he helped sort my head out as much as possible. I did also compare myself to last year's prep, and my progress over the weeks compared to this years progress. Again, I was convinced I was behind, doubted myself, thought I'm never going to be ready. Things seemed slow, but then again, it is quite a slow process. It's like I had two opinions, one that was so negative about everything, then one that occasionally popped up and told me, nope, it's all in my head and I'm doing well! I think sometimes I wanted changes faster than they actually come, but put the work in and just try as much as possible to chill about things, the more you stress, the more you can hinder things. LESSON LEARNT! Trust the process! I was told this time and time again, but it's hard to at times, however it's true, do all you can and just trust the process, it happens! Now although I had a failed prep behind me, and I did think things would come together then, and the process seemed to fail me then, I think that time, there were too many factors that probably no amount of work would of got me looking spot on. I've spoken to lots of people over the years about their experiences, and they vary a lot. Some don't need to sacrifice as much, some really enjoy it, for some it seems a breeze, others it's a battle from day one but one thing I'd always say is prepare yourself for it being difficult, non stop and at the time, pretty much life's priority. Then if it's not that bad, great but at least you know how tough it can get. LESSON LEARNT! Don't think about committing to a prep unless your head and heart is 100% in the game. Be prepared to make sacrifices, have little social life, and don't stop till you get to that stage. If you're not fully committed, you'll make excuses, you'll cut corners, you'll struggle with what it takes to survive prep. You've got to be mentally prepared to put yourself through months of training, strict dieting, low energy, etc etc. So, that's my competing experience so far! I've learnt a lot about myself, I've learned many useful things, things that work better for me, things that don't work, I've learnt to listen to my body, and each year, each prep, I'm still learning. And if you don't fancy reading all that jazz, as I can ramble on quite a bit, here's a few key points...... PREP · Be prepared to put the work in, there'll always be someone working harder! If you've put the work in, then regardless of the result, you can stand on stage knowing you've given it your all! · Be prepared for the work involved. There's a lot involved, training, cardio, posing practice, food prep, repeat. It gets mundane, feels like ground hog day and can be from anywhere from 12 weeks upwards to 30+ weeks for some. · Keep a prep diary and take pics along the way. This is so useful to look back on, you can see what worked and at what stages. If you're trying something different, you can help this to see if things are better that way, or if not, see what you did last time that really did work. Plus with the pictures, you might not see the changes day to day, but compare pictures from say a two week period and you'll see what changes have taken place. · Be prepared for the mind games. You'll pick faults, you'll doubt yourself, you don't see what others see, but it's all normal. If you don't have a coach, maybe seek advice from someone who you trust, that knows the sport and will give the brutal truth if you have doubts about how you're looking. · Don't give up, believe me it's worth it. For all the hard work, the feeling of getting on stage is like no other. There'll be moments when you want to quit, bad days where you think sod it, but when you hit this stage, you'll have put a lot of work in already, so push past this temporary dip and keep going. · If you use a coach, use a good one with competition experience, either themselves or clients. And also one you can trust completely and who won't BS you. · Be prepared for the truth! You might not want to hear the truth at times, but it's needed in this sport. Ultimately, you're getting on stage to be judged, so if you can't handle criticism, you're in the wrong game! · Give yourself enough time for your prep. If you’ve prepped before, you’ll have an idea of the time frame, but aim to be ready at least a week or two before your competition. If there are other shows around the time you wish to compete, these are worth a consideration if you're not ready in time for the one you planned on doing. · Feedback. Get feedback from the judges after your show. See what your weak points are, where you need to focus, whether it be your physique, your posing, whether you suit the class criteria, whatever. If you plan to compete again, this is important going forward so that you know how to look your best on stage bringing the best possible package. Yes, it’s hard to be criticised but it’s needed if you want to improve season on season. Its also helpful if you're doing multiple shows, do you need to make a few little tweaks going into your next show? Feedback will tell you, so ask the judges..... If you've done a regional show and your going into finals, the judges could be the same, show them that you've taken on board what's been said, perfect everything you possibly can. COMPETITION TIME · Do your research! If you've never competed before, or your competing with a different fed, check the rules, criteria for your class, poses, tan allowed, what bikinis your allowed. Might seem a minor detail, but don't get to a comp and you've got the wrong tan, bikini or heels, or don't know what poses you have to do. · Practice! Make sure you've practised your balls off for when you get on stage. The way you walk on stage, your posing, your routine if you need one, even just how you hold yourself when your standing at the back of the stage. You're being watched constantly! Go to posing classes or get a posing coach, even practice wearing your show heels, but make sure you don't neglect this as it can cost you a trophy. · Stand out! More for the girls this one, but ensure you stand out. Hair, make up, bikini, stage presence, its all so important. You need the judges to notice you so do whatever it takes. Having good stage presence is key, and if you feel all the bits like bikini and make up is good, you'll feel good, and you portray that feeling when you step on stage. · Tan. Have a practice run with the tan you'll be using if possible. See how many coats you'll need, what team suits you. I used to use Dream Tan and Jan Tana, but now have a spray tan at the show, so much easier and stress free. I've had tan malfunctions in the past and it's not good, so don't leave this till the last minute. And always good to take a little paint roller with you to roll out any imperfections. · Skin prep. Don't neglect this either in preparation for your tan. The week before, start exfoliating and moisturizing. Also hair removal, test this method to a few weeks before to avoid rashes etc. · Plan. Don't leave anything till the last minute. Your bikini/trunks, tan, hair and make up, plan and sort everything in time. It can be stressful if you're trying to book in for tan/hair/make up and can't get in at its last minute, then you have the panic of buying the stuff yourself, what happens if you can't source it?! And even plan the day itself, hotels, travel, plan plan plan, every little detail! You want the day itself to be stress free, so ensure that as little add possible can go wrong. · Confidence! Be confident! Walk on stage like you belong! You've put the work in, so show case yourself well. As mentioned before, stage presence is a huge thing. If you look uncomfortable on stage, it shows. Smile, hold yourself well at all times, enjoy it. PEAK WEEK · It can be trial and error, what works for some doesn't work for others. Sometimes it's good to do a warm up show to get this right. Done people don't change anything, they don't deplete or manipulate their water and there's no right or wrong, but it's just what works best for you. If you find a method that works, keep a note of it for the future. Yes the above point's not very helpful as such, but there's so many ways of doing it, can be a minefield in itself POST COMPETITION · Be prepared for the post show blues, quite a common occurrence. A lot of people suffer with this, and people cope differently. I know some stay in more or less prep mode for a few weeks, some reverse diet and some just go crazy. Some people try and stay in some form of routine with both training and diet and they find this helps. Obviously no need to carry on with the endless cardio and training that you've been doing during prep but to keep some form of cardio in and a reasonable diet can help. Others though will take a week or two off training and diet completely and this helps some people. There's no right or wrong but depends on the individual and how they deal with this little weird spell immediately after prep. It’s a difficult time and if you’ve never experienced it, it can sound a crazy idea to some, but believe me, it’s tough and some people have stopped competing due to this problem. They either go overboard with binging or some really can’t adjust to eating more and not being lean. I don’t think there’s a magical solution if you do suffer, and not everyone does, but the following points can help; having some form of structure, drink plenty of water to help with a water rebound, keep a little cardio in and maybe plan something for this time, maybe a holiday if possible, something to still aim for so that you don’t feel completely lost. · Don’t be afraid of changing, growing and not being super lean! Ultimately, no one can really stay stage lean for a long period, its not healthy and would be so difficult to maintain that for long. A lot, myself included (I’m actually terrible for this) hate putting weight on post competition, but it’s going to happen. Try not to feel too self-conscious, it’s normal but don’t let comments etc from others get to you, just be comfortable in yourself and be happy at what you’ve achieved! · Listen to your body! Now while I’ve said try if possible to stay with some with a little bit of routine, also relax a little and have a well-earned rest, your body needs it and will thank you for it! · Make the most of your rebound. As already mentioned, some go crazy with eating and I’m not saying do that, but with some decent fuel in you, use this to train well and make the most of this period.