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2003/10/07, 02:04 PM
I will like to compete at the end of March 2004 for a figure competition, but I know that I have to gain some lean mass, I am thinking it could be 10 pounds, is that ok, so I would like to know until when I have to do my off season diet. I am 5'5", 118 pounds, I must have between 18 or 19% of bodyfat. It is October, so i am far six months. I am doing the program to gain lean mass, but I had to stopped due to back problems. Anyway, I would like to know it would be better to began my cutting phase or one week far of the day of the competition and also when to increase my cardiovascular workout. Thank you.
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2003/10/08, 02:39 PM
At five months oput and 18-19% bodyfat, you may want to start gradually reducing your fat now. But don't get too gung-ho about it yet. 12-16 weeks out is usually when you would get really strict about things. but you want to be a little lower ny then, 12-15%, or lower.
How much cardio are you doing now?
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Challenge + Consistency = Results
"You do or you do not. There is no try." - Yoda
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2003/10/08, 08:18 PM
Thank you for replying, asimmer. I am usually doing 20 minutes cardio (stationary bicycle, I don't like treadmill) before weight training, 5 days a week, but as I mentioned I stopped for one week due to my back pain, I will coming back this weekend. Anyway, How much cardio would be ideal at this times without jeopardizing my gain muscles?
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2003/10/08, 09:30 PM
Do your cardio after lifting if you are trying gain mass, you will have better energy for lifting, and you are more likely, theoretically, to burn fat after having used up your short term energy stores for lifting.
20 minutes five times a week is plenty, if you are dropping a little fat each week, get your composition done, stick with the amount of cardio you are doing and get a comp done again in two weeks, you should drop a little bodyfat by then. If you drop muscle, cut back cardio. A lot of bodybuilders do the bare minimum of cradio while gaining mass, like 20 min 3 times a week, if that. Then you up your cardio gradually as you start cutting.
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Challenge + Consistency = Results
"You do or you do not. There is no try." - Yoda
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2003/10/12, 02:29 PM
I have had my comp. done yesterday in the gym and I am 15.3 %! my weight has dropped to 116 lb. I just didn't check before so after reading your posting I went to get my measurements. I just didn't measure since march I was 17.8% (but I assumed it could be higher, although I always eat clean) because my idea of competing is very recent like one month. So I am very happy, but I know there is still a lot do! I would like to get a personal trainer, but for now it is very difficult for me, either is that or my nutrition. How many chances do I have whithout a personal trainer?
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2003/10/13, 02:52 PM
You can bring it without a trainer - there are lots of people here who will help with advice. You can also look at the fitness resources here - there is a competition guide that has some good hints and tips.
You will want to come down to about 12% by Mid-December, and then you really start the dieting and cardio to bring it down to 9% or less by March.
Also, look online, a lot of the organizations have online help section s about competing. Look up the NPC, IFBB, NANBF, they all have websites and have info.
Take some polaropids now, front, back and side poses in a bikini, that way you can gauge your progress every two-three weeks.
Stick with your current routine and see if you drop or look different in 2 weeks, then you can decide if you need to lower your calories a little OR add a little cardio.
Ask around your gym - if you are going to do well, you will need to know how to hit the poses correctly. See if you can find someone who has done it, and look online for video footage if possible. It helps to see how people hit poses and what looks good and what doesn't.
I think you can do well without a trainer, all a trainer does is switch things up for you and measure your bodyfat, maybe dial in your diet, but if you get help here with that, and if you can convince someone at the gym to keep doing your body comp, you should be alright.
You may want to look up effalunt's profile and email her, she was training for a fitness competition. Another good person for dietary/pre-contest questions is bbfit1, he knows more than anyone I have ever met.
I will help you as much as I can.
Good luck!
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Challenge + Consistency = Results
"You do or you do not. There is no try." - Yoda
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2003/10/17, 08:46 PM
I just wanted to say that this post has been very helpful for me too because I have posted some subjects about competing (but in the wrong sub-section...)...I don't have an exact date for one yet, but I want to do one about mid to 3rd qtr 2004...flexxa let us know how you do as you go along and I'm sure that advice will help me to be motivated as well =) Good luck to you girl
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2003/10/18, 12:23 AM
Thank you, klw0022 for your words. It is difficult sometimes to do something without a cheer, but I have found a great support here not only the especialists of ft, but also from members like you.
Good luck to you, too for your future competitions!
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2003/10/18, 12:33 AM
And of course, special thanks to asimmer who especially is answering my posts here. I just will get my videos this weekend. jee, he competition is like six months far, but I am already so nervous...Anyway, I just will like to know if it is ok if I drink skimmed 1% milk with no lactose. Besides I already take soy milk with my protein shake after training. Should I take only one kind of milk?. Thanks in advance for answer...
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2003/10/18, 11:16 AM
The goal is to maintain bodyweight, unless you are way out of shape, but to slowly lose bodyfat while actually adding lean tissue from your training, improved diet and supplements. One big mistake is too much of a calorie drop starting your diet. This causes the loss of a lot of muscle tissue immediately. You should try to add/change calories and nutrient density through your diet and supplements at the sixteen weeks out point.
Your first time period dieting for competitions is usually 16 weeeks. As far as diet in the "on or off season", I do this. In the off season, I eat the same thing I eat in the on season, just more of it and in a bit different ratios. Good clean carbs, lean proteins, and a good amount of healthy fat. My macros will be a bit different, when gaining I will do a 40/40/20 ratio, p/c/f, and then for fat loss switch to 50/20/30, and at some point (about 6 weeks or so out), go to 60/10/30, then 4 weeks out go to very high carb, almost a keto type diet, with refeeds twice per week(carbs). The lower in bodyfat you get, the more refeeds you need. at about 8 weeks out, start kicking your cardio into high gear. Don't do too much cardio before this(16 weeks), just some, otherwise you leave yourself no room to pick things up and create more of a caloric deficit with it.
One more note to your last post, drop the milk in your protein shake post training. This will slow digestion, and this is the opposite of what you at this time.(post training).
One more note on training. At 16 weeks is a good time to up your training intensity(weights) a bit, start focusing heavily on your weak areas. Assess yourself and start working to build more quality in weak areas as mentioned.
Hope this gives an idea and helps get you started.
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Great people never want it easier, they just want to be better!
Ron
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2003/10/24, 01:03 PM
Thank you, bb1fit, you gave me a great advice for dieting which can be sometimes confusing.
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2003/10/24, 01:40 PM
To clarify my post, at the line where I say go to 60/10/30, then 4 weeks go to a very high carb(what is meant here is for the refeeds). The diet is very high protein, as mentioned, 60/10/30, with the refeeds being high carb with no protein(as a last meal before bed best for glycogen storage/replenishment and keeping metabolism honest). Hope this clears that up a bit.
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Great people never want it easier, they just want to be better!
Ron
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2005/05/01, 11:57 AM
Dear Trainers, Im a basketball player, and i underwent a meniscus injury in the kneww. The doctor gave me the OK to start the physical training. However I gained 8 kg during this injury, So I need a schedule that contains 1) warm up 2) Stretching 3) cardiovasular exercises 4) mascular strength 5) On court exercises for agility and explosive power 6) cool down ..! Along with a diet schedule over 4 weeks to lose the 8kg that i have gained..! please reply, I really appreciate ur help.. Email: glahoud@gmail.com
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