First Timer - 8 weeks out!! Suggestions?

[laulau418]

I entered my first contest (figure) and it is in 8 1/2 weeks. (May 10)
I have already been dieting for about a month and a half, but I am looking for some last minute pointers and suggestions -

Here is a sample of my diet - I do this diet for 3 days and every fourth day I add a 1/2 cup of brown rice or a sweet potato to meals 3 and 4.

Wake up 4:45am - go to the gym for 35 min cardio

7:45am Meal 1 - 1/2 cup oatmeal, mini box raisins and 1 scoop of protein powder

11:00am Meal 2 - Small Banana, 4 egg whites

2:00pm Meal 3 - 6 oz tuna, 1/2 cucumber, 2 cups of salad and 1 tsp. olive oil and balsamic vinegar

5:00pm Meal 4 - Protein shake or small apple and 2 tbls. natural peanut butter

6:30pm - Go to the gym and lift for the two bodyparts that evening and then another 30 minutes of cardio

8:00pm - Meal 5 - 5 oz grilled chicken and 2 cups of broccoli

I drink at least a gallon of water a day -

Any suggestions? Your thoughts are GREATLY appreciated!

I need to lost another 5-6% in bodyfat -

THANKS!


__________________

[bigswole30]

I reccomend contacting Beverly International. They are the most knowledgeable people in the industry. There website is www.bodybuildingworld.com. They do all of this for free. I hope this can help you and good luck with your comp.

[AussieTank]

ITs great that your carbing up i suggest once a week.

No food before cardio ??? You do know that you body is in it most catabolic state in the morning doing cardio with no food in the stomach almost can lead to muscle loss.

Nothing against meal one

meal 2: 5 egg whites one yolk as you get closer to competition you will need to drop the bannana and add veg instead

Meal 3: good

Meal 4: Same with the Fruit as sugggested in meal 2

Meal 5: good but where is your post workout shake with 50 grams of protein (whey) and 40-50 grams of dextrose inbetween your workout and meal 5 ?

Also i dont agree with cardio post workout, WHY ?
After an intense workout structures for muscle breakdown, Muscular glycogen needs to be repleinshed as soon as possible to prevent muscle catabolism. Straight after weight training it is crucial to get a post workout shake in which will increase insulin levels that will promote anabolism because of the natural insulinogenic effect carbz combined with whey.
Not feeding your muscles within 30 mins of your workout (while your doing cardio) and you could be heading down a road of muscle loss.

Good luck with your comp

[laulau418]

Aussie -
I don't have anything before cardio because I am really trying to increase my fat loss - I was always told to do my morning cardio on an empty stomach for optimal fat burn! - Was this wrong?
Also - usually after I work out I have a piece of fruit - usually a small apple -
Should I be having a protein shake with dextrose??
Also -you mentioned that I should replace the fruit with veggies -
I am just a drop over 8 weeks away - should I start doing that now or wait until 5-6 weeks?
Thanks again!! :)

[jay1514929]

Originally posted by AussieTank
Also i dont agree with cardio post workout, WHY ?
After an intense workout structures for muscle breakdown, Muscular glycogen needs to be repleinshed as soon as possible to prevent muscle catabolism. Straight after weight training it is crucial to get a post workout shake in which will increase insulin levels that will promote anabolism because of the natural insulinogenic effect carbz combined with whey.
Not feeding your muscles within 30 mins of your workout (while your doing cardio) and you could be heading down a road of muscle loss.

Good luck with your comp

I agree with Aussie, for my last show I did 30 to 45 minutes of cardio 5 to 6 days a week after my training and I definitely felt like I burned more muscle than necessary. This time around I am trying to find methods of getting my lazy ass out of bed in the morning to do my cardio...

laulau418, I would definitely eat something prior to your morning cardio. If you are getting propper rest you just went 8 hours or more without food. While you might be burning more fat your body is definitely in a position to canabolize muscle. Remember only muscle burns fat... It's a viscious cycle, lol

I would make ausies changes now. It is better to experiment now just to see how your body reacts... You might also want to be testing your carb load and depletion.

[laulau418]

I know that makes sense - but I feel like although I have made some drastic changes, I still have more fat that I need to lost before I step on stage, and I feel like cardio is the way to go -
Am I wrong?

Also, how should I be testing my carb load/depletion?
Suggestions?!
THANKS!

You guys are a huge help!

[AussieTank]

The body's level of cortisol in the bloodstream displays what is known as a diurnal variation- that is, normal concentrations of cortisol vary throughout a 24-hour period. Cortisol levels in normal individuals are highest in the early morning at around 6-8.

So yeh you may be burning fat in the morning but alot of unessary muscle may be comming with it. Cortisol levels will drop after your first meal. So do your cardio then, remember if your doing your cardio and weight training and taking in less calories than you burn in a day u will loose fat.

Defently have a whey shake with dextrose post workout as i said its vital that you get that fast absorbing protein with that insulin spike as soon as possible to promote an anabolic affect.

I would wait till about 6 weeks out b4 droping the fruit, it will keep you a little healthier.
From what ive seen in figure the girls come in riped as so the fruit (fructose-sugar) will have to go.

[laulau418]

Ok - Aussie- I will try it!
One other question though -
I normally don't get done with my workouts until about 7:30-8:00pm (sometimes even later than that)
If I have a shake with dextrose after my workout - should that be my last meal? or should I still have some egg whites or something like that before I go to bed?
( I am normally in bed by 10:00pm - 11:00pm at the latest!)

[jay1514929]

I personally would have that last meal...

[laulau418]

The shake or another meal after that?

[jay1514929]

I would have my post workout shake within 20 minutes of my workout and a final meal around 9:30 ish. I typically have egg whites.

[laulau418]

Should I have egg whites alone ? - include one yolk? add some spinach?
just curious -

[AussieTank]

6 Eggwhites and a tablespoon of flaxseed oil will do just fine

[laulau418]

Thanks Aussie -
you've been a big help! :)

[AussieTank]

Yeh sure any time just make sure you send me some pics of your comp im a bit of a softy for fitness chicks !!!

[laulau418]

LOL -
you got a deal -
I have been meaning to post my pics for a couple of weeks now -
but I just haven't had the time -
I am definitely going to try and get them up here this weekend though -
but either way - once the contest is here - I'll be sure to post pics then!
:)

[nat_l athlete!]

Good Luck!