Banshee20
Mecca V.I.P.
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- Joined
- Jul 14, 2006
- Messages
- 1,207
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- 36
Hey Fellas!
This is a long time coming, huh??!!
Most of you probably don't know me but I have been on Muscle Mecca/Bodybuilding Dungeon since around 2005. So, yes...I am old now! 
I live to lift and always have...for sport, for health, for aesthetics, strength, performance and sanity. This forum has helped me gain perspective on techniques, nutrition, provided some great discussions and laughs and most of all connected me with some great people! God Bless them all wherever they are, near or far and thanks for all the fun over the years!
If you'd like to see my humble beginnings(pics from around age 22 to 26), here are a couple of my old threads;
Banshee Pics
Banshee rewind
I am competing for the first time on November 14/15. Been taking my sweet time with this one but I think it will be worth the wait!
HISTORY:
I have been lifting fairly seriously since I was 18. Played Pac 12 College Soccer and participated in a structured Strength and Conditioning Program during this time. I have been a Personal Trainer, played Womens Tackle Football on and off since 2004 and just recently left the Police Force. I have done tons of different types of training and my greatest strength is likely my consistency. We have a five year old son and the only significant time off I have taken from lifting in my life thus far was during pregnancy(bed rest for 3 months) and to re-cooperate from 2 knee surgeries and a couple other sports related injuries.
I decided to do this contest about 3 months ago. When I began, my body fat was measured at around 8% which is almost Figure competitor lean so my goal has been to smooth out a bit while adding size to my glutes and shoulders.
TRAINING:
I have a posing coach and a nutrition coach and I see a trainer 1 time per week who works with me specifically on legs and glutes. The rest of the training is up to me! The core components to my lifting routines involve pull ups of all types, rows, squats, lunges, weighted hip thrusting, RDLs, bench, push ups, tons of shoulder presses and raises. I lift heavy 8 to 12 rep range mostly, Super sets/giant sets of multiple exercises, between 3 and 4 sets of each exercise. I do cardio 3X per week for about 10 minutes but I keep the tempo of my weight training high.
NUTRITION:
I use a flexible dieting plan, IIFYM(If it fits your macros) as prescribed by my coach. Before this time, I used more of a Lean Gains/Intermittent fasting approach (to reach the 8% body fat that I had). I have an extremely fast metabolism...I didn't realize it was quite so fast until my nutrition coach (The Diet Doc Phoenix/Team TNT) told me my profile is at a deviation of 6 from what is normal(that means I'm in the 98-99% percentile). I have honestly never recorded what I eat or even paid much mention to it (other than post workout nutrition and keeping protein high and eating fruits and vegetables).
Roughly 2 weeks out from the show, I am currently eating:
60-70 grams of fat
155 grams of protein
400 grams of carbs (just bumped from 375 grams today)
...IT IS A STINKING CHORE FOR ME, but it is paying off in major ways so it is well worth it!!
Please feel free to ask questions or comment and thanks for checking in on my journey!
XO,
Banshee
This is a long time coming, huh??!!
Most of you probably don't know me but I have been on Muscle Mecca/Bodybuilding Dungeon since around 2005. So, yes...I am old now! I live to lift and always have...for sport, for health, for aesthetics, strength, performance and sanity. This forum has helped me gain perspective on techniques, nutrition, provided some great discussions and laughs and most of all connected me with some great people! God Bless them all wherever they are, near or far and thanks for all the fun over the years!If you'd like to see my humble beginnings(pics from around age 22 to 26), here are a couple of my old threads;
Banshee Pics
Banshee rewind
I am competing for the first time on November 14/15. Been taking my sweet time with this one but I think it will be worth the wait!
HISTORY:
I have been lifting fairly seriously since I was 18. Played Pac 12 College Soccer and participated in a structured Strength and Conditioning Program during this time. I have been a Personal Trainer, played Womens Tackle Football on and off since 2004 and just recently left the Police Force. I have done tons of different types of training and my greatest strength is likely my consistency. We have a five year old son and the only significant time off I have taken from lifting in my life thus far was during pregnancy(bed rest for 3 months) and to re-cooperate from 2 knee surgeries and a couple other sports related injuries.
I decided to do this contest about 3 months ago. When I began, my body fat was measured at around 8% which is almost Figure competitor lean so my goal has been to smooth out a bit while adding size to my glutes and shoulders.
TRAINING:
I have a posing coach and a nutrition coach and I see a trainer 1 time per week who works with me specifically on legs and glutes. The rest of the training is up to me! The core components to my lifting routines involve pull ups of all types, rows, squats, lunges, weighted hip thrusting, RDLs, bench, push ups, tons of shoulder presses and raises. I lift heavy 8 to 12 rep range mostly, Super sets/giant sets of multiple exercises, between 3 and 4 sets of each exercise. I do cardio 3X per week for about 10 minutes but I keep the tempo of my weight training high.
NUTRITION:
I use a flexible dieting plan, IIFYM(If it fits your macros) as prescribed by my coach. Before this time, I used more of a Lean Gains/Intermittent fasting approach (to reach the 8% body fat that I had). I have an extremely fast metabolism...I didn't realize it was quite so fast until my nutrition coach (The Diet Doc Phoenix/Team TNT) told me my profile is at a deviation of 6 from what is normal(that means I'm in the 98-99% percentile). I have honestly never recorded what I eat or even paid much mention to it (other than post workout nutrition and keeping protein high and eating fruits and vegetables).
Roughly 2 weeks out from the show, I am currently eating:
60-70 grams of fat
155 grams of protein
400 grams of carbs (just bumped from 375 grams today)
...IT IS A STINKING CHORE FOR ME, but it is paying off in major ways so it is well worth it!!
Please feel free to ask questions or comment and thanks for checking in on my journey!
XO,
Banshee
Last edited by a moderator:
Thanks also to TkD as I assume you fixed my pictures. Thanks so much buddy, I am awful at the internet! 
![IMG_8308[1].jpg](/data/attachments/6/6782-bda4e4bde56f1aa31ad6ccc491cfcbe3.jpg)
![20141114_160917[1].jpg](/data/attachments/6/6783-c4a12e2d60389c638fefec724d45c022.jpg)
