Need to look like my avatar pic again - please help!!

[brooky_babe85]

I started lifting weights last July and my avatar pic was taken in early December I think - I had a personal trainer help me 4 days a week and I got to under 15%bf. I have had some personal problems (not health related) since December and haven't lifted a weight since. I am just starting out again and want to enter a 12 week body blitz competition but I just feel lost because I can no longer afford a personal trainer and I look nothing like that photo now - I'd say I'm at about 21 or 22% bf. I just need some kind of direction and advice so that I may have a chance of doing well in this body blitz...and getting my self confidence back (there is nothing worse than knowing you once had rock hard abs and now have jelly belly where abs should be). I am going to follow the keto diet again and any advice on how much cardio I should do daily (if daily) and what kind of workout program (split, body part a day, full body etc) will get the fastest results. Since I am not an overly big girl who can lose a lot of weight for a drastic change to win this comp, I need to go for the hard, vascular and defined look.

Any advice would be much appreciated ladies. Thank you!

[twinnett]

Are you still 104#????

[TankGirl]

When you had a trainer, what cardio and training split did they have you doing? Also how many calories were you taking in...?

great pic by the way!

[skizbees]

Did your trainer have you write anything down in a progress journal? Weights, rep range, rotation of exercise, calories, exercises that progress/don't progress, etc.? x2, I hope you still aren't 104.

[brooky_babe85]

No I'm not 104 anymore - this is the first time I've logged on in months and haven't updated my profile. I weigh around 109 now I think. In my old program I didn't do cardio at all and worked out 5 days a week (if I can recall correctly). I don't have the program anymore but I think it was:
Day 1: chest
Day 2: Arms
Day 3: Abs
Day 4: Legs
Day 5: Shoulders
Seeing as I only have 3 months to get in shape this time around I think cardio could play a good role in helping me shed that bodyfat that has accumulated over the past 6 months....

[twinnett]

Ok...I'm sorry, but you can't have much bodyfat at 5' 7 and 109#...you will be a bag of bones..I recommend focusing on building muscle

[skinny_Waw]

Whoa,I want to have your old abs too.

[tanchris]

Try HIIT (without crunches etc.),
I'm doing 'em outdoors (land with gradients(small hills), not flat road),
don't weight lift nowadays,
but am an aspiring martial artist.

Although I'm not a female,
but it works for me
on the abs(may be a lil' from the martial arts part too) somehow.
And I'm thankful and fortunate for that. :)

All the best! :D

[Matthoop11]

i'm sorry, but is 5 lbs is really a big deal?

I really doubt 5lbs also took you from under 15% to 21-22%.

109 is very skinny... no need to cut