September 29, 2010 by Sumi Singh

So You Want to Look Like a Fitness Model? Here’s What it Takes!

So you want to look like a fitness model? What does it take to get from the right picture to the left one?

I’ve always wondered just how it is those fitness models and figure competitors get so darn lean for photos and competitions.

I recognize there’s a lot of photo editing that does go on to get models looking so perfect for covers (see here: but for those gals that do decide to compete in a teensy weensy bikini, there’s not much “editing” they can do, other than to look their best, after all that diet, preparation, training, posing, tanning, etc etc.

In preparation for an upcoming photo shoot, I put myself through a temporary “cut” to drop some body fat and look leaner for the pics (more shredded, ripped, etc).

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August 4, 2010 by Sumi Singh

Week 12- the “final” week and final body and strength stats

Alright, let’s get right into the good stuff- changes in body stats and strength gains. At the start of the program I weighed slightly over 111 lbs. Flashforward to now, I’m almost 118. I’ve gained 6 1/2 lbs, 6 of which is lean body mass. I’ve gained 0.4 lbs of body fat, but my body fat as a percentage of my total weight has actually gone DOWN. I’ve tracked my strength gains consistently over the past few weeks on this blog, but to pick a couple I’m proud of, at the start of Hybrid, I was benching 85 lbs for my 5X5 day; at the end of the program I’m at 115 for 5 reps. For semistiff leg deadlifts, I was pulling 135 lbs, and now, I can do 155 lbs. There are lots and lots of examples of the strength gains (during 6X6 days and Hypertrophy days) I’ve made over the 12 weeks on this blog, and those gains along with the 6 lbs of LBM are a fantastic accomplishment. I’ve worked HARD!

Although this is the final week of the Hybrid program, I’m by no means done with my bodybuilding project. After this, I’m cutting cals temporarily for a photo shoot, and am back on track. It wouldn’t be fair to the structure of a great bodybuilding program like Hybrid to operate on anything but a caloric surplus. I’m using the awesome guidance in Will’s other E-book, Fat Loss Revealed—there’s a chapter dedicated to advanced fat loss techniques for the already lean. My goal for 2010 is to keep packing on LBM, and though I recognize that’s a tall order for us gals, it’s by no means impossible, and I’m always down for a challenge. Plus it’s been good fun to share my experiences with friends, BBR moderators, and members.

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July 24, 2010 by Sumi Singh

1 week to go? No way!

Time flies when you’re having fun. Hard to believe it’s week 11 already. I’m so happy with all the progress I’ve made on Hybrid (weight gain and strength gain) and can’t stress enough that the variety of routines here is the beauty of the program. Every week it’s a new chance to get stronger, try out a new twist, learn from other BBR members, and enjoy bodybuilding. After the program is over I want to do a fun little photo shoot- and I can share the before and after pics here.

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July 17, 2010 by Sumi Singh

Week 10 and 118!

It’s week 10 on the program and I’m making strides in the majority of my upper body lifts. Oddly enough, my weight is back to almost 118, so whatever weight I lost is back.

This week is hypertrophy week, one of my favorite kinds of weeks, because the workout is hard, fast, efficient, and fun. My last hypertrophy week was only 2 weeks ago (week eight), so rather than do the exact same routine, I switch it up a bit to keep my muscles guessing.

Here’s one proud moment: for the flat bench press, I’m doing 80 lbs for 3 sets for 10 reps. Going back to my very first week on Hybrid, I could only do 5 reps for 85 lbs for my 5X5 day so I’m doing double the amount of reps for a nearly identical weight for 10 reps and a far shorter rest period.

I’m also stroking the 50 lb DBs for one arm rows for 8 reps, again, a weight that I was only able to do for a 5X5 day. For the body weight exercises (unassisted dips and pullups)

I’m getting fewer than 8 reps (6,5,6 for 3 sets of dips and 6,5,4 for pullups) but I truly value the importance of the body weight exercises and am getting as many as I can with clean form. I see an improvement in lat pulldowns (100 lbs for 3 sets of eight) and bicep curls (12 reps by 45 lbs using the Olympic bar.

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July 12, 2010 by Sumi Singh

Week 9- big improvements in the 6X6

So a funny thing happened in Week 9. My weight gain has stalled (and even dropped a little) and I’m back in the 116-117 range. I’m not doing anything different with the meal plan, and my strength gains are consistent so it could be a factor of the heat (it’s hot, hot, hot here!) or water retention, or something (like being a woman). My 9 point caliper test also show that my body fat has gone up a bit in the past month (by 1 % point, from 15% to 16%) and I’ve gained less than 1 lb of lean muscle mass since my last pinch. Not the results I was hoping for, especially since at my last pinch, I had gained 4 lbs of lean muscle mass, which is not an easy thing to do for a women, and in such a short period of time.

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July 3, 2010 by Sumi Singh

Week 8 and holdin’ steady!

This week is one of my favorite types of weeks- hypertrophy week! Hit a set of weight hard, rest a little bit, and hit ‘em hard again. In fact, I think the hypertrophy day is quickly becoming my favorite type of training day (I still love you 5X5!). On hypertrophy days, that minute of rest goes by all too fast for me, especially since I love writing notes in my training log in between sets. This day always requires a wrist watch! For the sake of objectivity, I’m going to compare this week’s (Week eight) results (just a sampling of the exercises) with a similar routine I performed on Week 3 of the program.

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June 25, 2010 by Sumi Singh

Week 7 and past 117 lbs!

Week 7 brings with it the realization that I’ve already surpassed my weight gain goal (115) and am heading past 117 to 118 lbs. The 3000 calories a day meal plan is a heck of lot of food and I’m starting to wonder how much longer I can handle it! Eating to bulk isn’t what some people might think. It’s not like I’m hanging out an all you can eat Chinese buffet all day or eating multiple BigMacs. Bodybuilders all know that meal planning involves prep time and dedication to eating at least 5-6 times a day, and eating clean. Anyway- the only drawback to the weight gain is that my abs feel a little softer and my belly is a little rounder, and the pictures below and at the end of the post might detail that. I definitely “feel” heavier- and my body weight exercises (those darn chinups!) are getting a little harder. Still, it’s a small sacrifice considering the awesome strength gains I keep making on the program!

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June 20, 2010 by Sumi Singh

Hybrid Week 6- The Halfway Point!

Ok- so for Hybrid Week 6- I was actually SUPPOSED to be on a beach, but my trip got canceled, and thanks to a variety of aggravating circumstances it never materialized. 2 days, 2 different airports, a malfunctioning airplane and the like…all with a tired, impatient, wiggly toddler…meant I had my first staycation. I *don’t* recommend this for anyone! *sigh* Anyway.
The one positive thing is that I get to head to the gym this week for Week 6 of Hybrid. My weight is amazingly and gradually inching up (yeay!) and I’m still making strength gains. I’m at 116 now and it’s inching upwards.

No beach for mommy and Shaila, but we still got our sunshine on

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June 12, 2010 by Sumi Singh

Week 5, almost mid-way!

Hard to believe I’m almost mid-way to 6 weeks on the program. I am still having tons of fun on the program and I doubt I can end at the 12 week mark! Week 5 begins with a HIIT session for me and boy, this day never gets easier!! Now, maybe it’s possible that if I picked another machine I might see some difference (like the treadmill), but I really like the elliptical for this because even with a moderate-high resistance I can really go all out. The belt of the treadmill always takes a little longer to catch up and by then I’m mentally ahead by 10 seconds and every single second of “all out” counts! I’m also getting great feedback, especially from Body Building Revealed Forum members and moderators that I probably am doing HIIT right because it’s supposed to be taxing! For those of you that are under the impression that you can do 40-45 minutes of interval training, take a good hard look at what you can accomplish in 20 minutes. Body Building Revealed also teaches you that the fat-burning, higher intensity programs like HIIT get the job done in less time than low-moderate intensity cardio, and especially if you’re a busy working professional and/or busy mom, why waste your precious time!?

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June 5, 2010 by Sumi Singh

Week 4 on Sumi’s Hybrid Journey=4 lb increase in LBM

After 4 weeks on the program, I take a 9 point caliper test which shows I’ve made the awesome gain of 4.01 lbs (yes I have to mention the .01!) of lean body mass (LBM). According to the calipers, my bodyfat as a percentage of my total body weight has actually gone down. A pleasant surprise to me, although I am feeling a little softer in the abs. No matter! 4.01 lbs of LBM is a huge treat! I just want to keep it going! From last week, it’s hard for me to see any changes but they’re happening somewhere.

Week 4 begins with a 5X5 lower body day. I’m still doing 135 lbs for my barbell squat, which is not an improvement over last time, but this time I am focusing on going deeper. I am at war with my sticking point! I also remind myself that this workout takes place after a really poor night’s rest, and indulging a bit from Memorial Day weekend. I’m at the point where my body is truly a well-oiled machine. It knows when I’m not feeding it or resting it right. If you eat clean you know what I mean! My deadlifts do see an improvement, which is great. 10 lbs more on the bar than last time. The best feeling is after a heavy leg day, you just feel so strong!

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