Mulligan11
07-01-2010, 06:21 PM
As the title states I am pulling my competition gear out of storage and dusting it off. Just hoping that after staring at it a while I will help me decide if I want to travel down that road again.
I competed in figure twice before, once in '07 and once in '08. I did not place well either time and stopped out of embarrassment and exhaustion. I switched over to heavier lifting (and no dieting) for a while but recently decided that being fat is more embarrassing than placing last in a Figure show.
I am not committing to the contest at this time, but I am committing to prep for it and see what happens. This is the same show that I placed last in two years ago. I want to come back and knock it out of the park. Since the show is a little over a year away I am setting small goals to help me inch my way there. I have a coach that I trust and will call upon him when the time is right.
Here is my starting Diet and Workout Plan.
Diet:
Low Carb Days (Days off from the Gym)
Total Per Day: 1974 Cal, 218g Prot,181g Carb, 34.5g Fat
M1: 5EggWhiteSub(30 Cal, 0 F, 0C, 6P)10ozPot(190Cal:0F,50C,0P)(T=340,0,50,30)
M2: 5EggWhites(235Cal:0F,0C,35P)10ozPot(190Cal:0F,50C, 0P)(T=425,0,50,35)
M3: 4ozTalapia(144Cal:4F,0C,28P)1.5 cp rice(300 Cal:4.5F,60C,6P) .5cpAsparagus(32 Cal:1F,3C,5P)(T=476,9.5,63,39)
M4: 4ozChicken(184Cal,4F,0C,36P): 2ozAv(90Cal:8F,4C,2P)1cpLet(10 cal:0F,2C,1P)(T=284,12,6,39)
M5: 4ozChicken(184Cal,4F,0C,36P): 2ozAv(90Cal:8F,4C,2P)1cpLet(10 cal:0F,2C,1P)(T=284,12,6,39)
M6: 1.5scoopCasein(165Cal:1F,6C,36P)
Moderate Carb Day (2 days a week)
Total Per Day: 2123 Cal, 217g Prot,226g Carb, 44g Fat
M1: Premier Shake (160 Cal: 3F,1C,30P : 1 Instant Oat(100 Cal:2F,19C,4P)(T=260,5,20,34)
M2: 4ozTalapia(144Cal:4F,0C,28P)1 cp rice(200 Cal:3F,40C,4P) .5cpAsparagus(32 Cal:1F,3C,5P)(T=376,8,43,37)
M3: 4ozChicken(184Cal,4F,0C,36P): 2ozAv(90Cal:8F,4C,2P)1cpLet(10 cal:0F,2C,1P)(T=284,12,6,39)
M4: 4ozChicken(184Cal,4F,0C,36P): 2ozAv(90Cal:8F,4C,2P)1cpLet(10 cal:0F,2C,1P)(T=284,12,6,39)
M5: 2 scoopWM(320 Cal,0F,76C,0P): 10ozPot(190Cal:0F,50C,0P)4ozTalapia(144Cal:4F,0C,2 8P)(T=654,4,126,28)
M6: 1.5scoopCasein(165Cal:1F,6C,36P): 1 Instant Oat(100 Cal:2F,19C,4P)(T=265,3,25,40)
High Carb Day: (After 2 Heaviest Lifting Days)
Total Per Day: 2403 Cal, 219g Prot, 300g Carb, 41.5g Fat
M1: 5EggWhiteSub(30 Cal, 0 F, 0C, 6P)Prot10ozPot(190Cal:0F,50C,0P)(T=340,0,50,30)
M2: 4ozTalapia(144Cal:4F,0C,28P)1.5 cp rice(300 Cal:4.5F,60C,6P) .5cpAsparagus(32 Cal:1F,3C,5P)(T=476,9.5,63,39)
M3: 4ozChicken(184Cal,4F,0C,36P): 2ozAv(90Cal:8F,4C,2P)1cpLet(10 cal:0F,2C,1P)(T=284,12,6,39)
M4: 4ozChicken(184Cal,4F,0C,36P): 2ozAv(90Cal:8F,4C,2P)1cpLet(10 cal:0F,2C,1P)(T=284,12,6,39)
M5: 2 scpWM(320 Cal,0F,76C,0P)1EngMuf(100 Cal:1F, 24C, 5P): 10ozPot(190Cal:0F,50C,0P)4ozTalapia(144Cal:4F,0C,2 8P)(T=754,5,150,32)
M6: 1.5 scpCasein(165Cal:1F,6C,36P): 1 Instant Oat(100 Cal:2F,19C,4P)(T=265,3,25,40)
Workout:
Sunday - Off
Monday - Chest & Triceps, 20 Mins Stairs
Tuesday - Shoulders, Turbo Kick Class
Wednesday - Off
Thursday - Back & Biceps, Turbo Kick Class
Friday - Off
Saturday - Legs, 20 Mins Stairs (Maybe Extra Shoulders Too)
Very Short Term Goal: Stick to the plan
Short Term Goal: Lose 18 lbs by Sept 4
Goal: Lose 38lbs total by Nov 13
Goal: Maintain lost weight over the Holiday
Goal: Lose 60lbs total by April 2
Comments, Help, Advice and Encouragement are all welcome and appreciated!!
I competed in figure twice before, once in '07 and once in '08. I did not place well either time and stopped out of embarrassment and exhaustion. I switched over to heavier lifting (and no dieting) for a while but recently decided that being fat is more embarrassing than placing last in a Figure show.
I am not committing to the contest at this time, but I am committing to prep for it and see what happens. This is the same show that I placed last in two years ago. I want to come back and knock it out of the park. Since the show is a little over a year away I am setting small goals to help me inch my way there. I have a coach that I trust and will call upon him when the time is right.
Here is my starting Diet and Workout Plan.
Diet:
Low Carb Days (Days off from the Gym)
Total Per Day: 1974 Cal, 218g Prot,181g Carb, 34.5g Fat
M1: 5EggWhiteSub(30 Cal, 0 F, 0C, 6P)10ozPot(190Cal:0F,50C,0P)(T=340,0,50,30)
M2: 5EggWhites(235Cal:0F,0C,35P)10ozPot(190Cal:0F,50C, 0P)(T=425,0,50,35)
M3: 4ozTalapia(144Cal:4F,0C,28P)1.5 cp rice(300 Cal:4.5F,60C,6P) .5cpAsparagus(32 Cal:1F,3C,5P)(T=476,9.5,63,39)
M4: 4ozChicken(184Cal,4F,0C,36P): 2ozAv(90Cal:8F,4C,2P)1cpLet(10 cal:0F,2C,1P)(T=284,12,6,39)
M5: 4ozChicken(184Cal,4F,0C,36P): 2ozAv(90Cal:8F,4C,2P)1cpLet(10 cal:0F,2C,1P)(T=284,12,6,39)
M6: 1.5scoopCasein(165Cal:1F,6C,36P)
Moderate Carb Day (2 days a week)
Total Per Day: 2123 Cal, 217g Prot,226g Carb, 44g Fat
M1: Premier Shake (160 Cal: 3F,1C,30P : 1 Instant Oat(100 Cal:2F,19C,4P)(T=260,5,20,34)
M2: 4ozTalapia(144Cal:4F,0C,28P)1 cp rice(200 Cal:3F,40C,4P) .5cpAsparagus(32 Cal:1F,3C,5P)(T=376,8,43,37)
M3: 4ozChicken(184Cal,4F,0C,36P): 2ozAv(90Cal:8F,4C,2P)1cpLet(10 cal:0F,2C,1P)(T=284,12,6,39)
M4: 4ozChicken(184Cal,4F,0C,36P): 2ozAv(90Cal:8F,4C,2P)1cpLet(10 cal:0F,2C,1P)(T=284,12,6,39)
M5: 2 scoopWM(320 Cal,0F,76C,0P): 10ozPot(190Cal:0F,50C,0P)4ozTalapia(144Cal:4F,0C,2 8P)(T=654,4,126,28)
M6: 1.5scoopCasein(165Cal:1F,6C,36P): 1 Instant Oat(100 Cal:2F,19C,4P)(T=265,3,25,40)
High Carb Day: (After 2 Heaviest Lifting Days)
Total Per Day: 2403 Cal, 219g Prot, 300g Carb, 41.5g Fat
M1: 5EggWhiteSub(30 Cal, 0 F, 0C, 6P)Prot10ozPot(190Cal:0F,50C,0P)(T=340,0,50,30)
M2: 4ozTalapia(144Cal:4F,0C,28P)1.5 cp rice(300 Cal:4.5F,60C,6P) .5cpAsparagus(32 Cal:1F,3C,5P)(T=476,9.5,63,39)
M3: 4ozChicken(184Cal,4F,0C,36P): 2ozAv(90Cal:8F,4C,2P)1cpLet(10 cal:0F,2C,1P)(T=284,12,6,39)
M4: 4ozChicken(184Cal,4F,0C,36P): 2ozAv(90Cal:8F,4C,2P)1cpLet(10 cal:0F,2C,1P)(T=284,12,6,39)
M5: 2 scpWM(320 Cal,0F,76C,0P)1EngMuf(100 Cal:1F, 24C, 5P): 10ozPot(190Cal:0F,50C,0P)4ozTalapia(144Cal:4F,0C,2 8P)(T=754,5,150,32)
M6: 1.5 scpCasein(165Cal:1F,6C,36P): 1 Instant Oat(100 Cal:2F,19C,4P)(T=265,3,25,40)
Workout:
Sunday - Off
Monday - Chest & Triceps, 20 Mins Stairs
Tuesday - Shoulders, Turbo Kick Class
Wednesday - Off
Thursday - Back & Biceps, Turbo Kick Class
Friday - Off
Saturday - Legs, 20 Mins Stairs (Maybe Extra Shoulders Too)
Very Short Term Goal: Stick to the plan
Short Term Goal: Lose 18 lbs by Sept 4
Goal: Lose 38lbs total by Nov 13
Goal: Maintain lost weight over the Holiday
Goal: Lose 60lbs total by April 2
Comments, Help, Advice and Encouragement are all welcome and appreciated!!