Competition in 7 weeks NEED critiques, comments, advice, criticisms, etc.!!

[Bre Justine]

Competition is March 19th. I'm been lifting HEAVY only for a few weeks and seeing results, about a 5lb gain - I am 5'11'' 145lbs. I eat about 1800cals a day, with 20-50g Fat (usually), 190-220g Carbs, and 150-190g Protein. Too much? Too little?

I would love to hear all advice, critiques, and constructive criticisms

[take.it.off]

What kind of competition?

To be honest, you don't look like you carry enough muscle for bikini or figure. Plus, lifting heavy for a "few weeks" won't cut it to put on quality muscle.

If you are serious about competing, I think you need a year or two of eating at a surplus and lifting heavy. Right now, you're likely not eating enough calories to build any muscle at all (though I haven't calculated it, but I'm pretty certain).

If you want to do this sport justice, don't rush into it.

Good Luck!

[summertown74]

I think you have great genetics and potential to do well in a bikini competition.......
IN A YEAR OR SO.

if you look at pix of ms Olympia bikini, she's pretty dang buff. You need about another five pounds of muscle to look like that.

And guaranteed the 5 pounds you've put on is water and muscle pump which you'll lose in three weeks.

You've got a great body, don't phuk it up by crash dieting for a competition you're not ready for.

[sonti]

Her other posts say she wants to do NPC bikini.

Okay, honest opinion,

You are jumping into this way too soon. You do not have enough muscle for bikini and you are looking at a date that is way too soon. You haven't been lifting heavy for long enough at all.

I know in the contest prep section you said that people telling you that you aren't ready is just more motivation to show them you can do it but... sorry. No. These competitions are for girls who have been lifting heavy for years. You are 5'11 - it's going to take you even longer to build a physique.

[imperfectly_lou]

7 weeks out - you should be working on cutting NOT bulking. I agree with the other posters - you have a great figure and a good base but you just don't have the muscle base sufficient at this stage.

[kimm4]

You need to build a little more muscle so you can create a more shapely figure. Even in bikini, you need a little bit of muscle, combined with a low enough body fat to create some nice overall lines.

More time will be needed.

[kait123]

I think you have great genetics and potential to do well in a bikini competition.......
IN A YEAR OR SO.

if you look at pix of ms Olympia bikini, she's pretty dang buff. You need about another five pounds of muscle to look like that.

And guaranteed the 5 pounds you've put on is water and muscle pump which you'll lose in three weeks.

You've got a great body, don't phuk it up by crash dieting for a competition you're not ready for.



Agree with the year or so. Competeing isn't something to just jump right into. There's a girl at my gym who just gunned it and wasn't prepared at all, it ends up looking somewhat bad, kind of made me cringe seeing her on stage. (no offence, just being honest here) I would take some time to figure out your diet and maybe bulk a bit, get a REAL good solid base muscle, then do a cut from there. Lifting heavy for a few weeks isn't going to do much honestly, you might be seeing results, but it won't be the type of results people want to see on stage. People who compete typically put a lot of time into it. It's a lot of hard work.
I, myself, hope to compete soon. I've been lifting for over a year and I started seeing some good muscle definition coming through, but even still I've got a lot of tweaking to do. I upped my calories, put on a little more "pudge" in some areas, but those pudgy areas turned into some good solid muscle. My quads are the best I've seen them yet.
Just don't rush into competeing. It takes a lot of trial and error, figuring things out and so on.
Good luck with everything.

[kfisherx]

Sigh... Please read this sticky JUST for the competitors...

http://forum.bodybuilding.com/showthread.php?t=130738983

You have a wonderful body and we are not taking that away from you but competition and nice body are two different beasts.

[rockangel]

I agree with the others, you have some great potential and you should use that to your best advantage and take the time to build.

Ideally, you should look at adding muscle to your arms, bringing up your shoulders and chest, have more width in the lats and a little more muscle in your quads. Also, you need more ab definition.
And thats just on the front since you did not provide a back shot. But on the back you need a nice ham/glute flow, a nice bubble butt (dont know what you have but this is what the girls have in that division) and nice back definition.

You just arent going to get that in 7 weeks.

On the plus side, you are beginning pretty lean so you can go straight into a bulk and build what you need. You have some great potential and even fat distribution. You have a pretty face and should do very well in bikini given you take the time and build the proper physique.

You may do ok locally but if you want to better than just ok or you are looking at national or wanting to go pro, then you are going to need to take a year or two and build the physique.

I am also training for the bikini division, so my suggestions are nothing that i am not doing myself, with the one execption of trying to lean out more.

[josephinedalton]

Competition is March 19th. I'm been lifting HEAVY only for a few weeks and seeing results, about a 5lb gain - I am 5'11'' 145lbs. I eat about 1800cals a day, with 20-50g Fat (usually), 190-220g Carbs, and 150-190g Protein. Too much? Too little?

I would love to hear all advice, critiques, and constructive criticisms

It's way too late to be in a bulking phase, but an OK time to start cutting instead. Some may believe you're not muscular enough for NPC bikini or even WBFF, but you are fine for Bikini America.

I'd recommend drop your carbs now and start focusing on getting that little layer of fat off.

[rockangel]

It's way too late to be in a bulking phase, but an OK time to start cutting instead. Some may believe you're not muscular enough for NPC bikini or even WBFF, but you are fine for Bikini America.

I'd recommend drop your carbs now and start focusing on getting that little layer of fat off.

Even Bikini America wants you to have SOME muscle, yes they are softer than NPC but you still dont go in and be "just skinny" you do need some muscle in you.

This is the federation I am currently training for.

She isnt going to be ready in 7 weeks. She is all ready lean and going leaner isnt going to help.

I sure hope you arent a trainer and giving advice like that.

[ilovethe80s]

You're beautiful :)

I agree with the others, I think a good solid year minimum of going hog wild eating with some heavy lifting and then see what you've got, for the type of competitions you are looking at - even bikini.

In the meantime, what about something like Hawaiian Tropic? A slimmer physique does well there as well as a more athletic one, plus you get plenty of practice onstage in your clear heels. I did it (many moons ago haha) and had an amazing experience with them. And just swimwear modeling for now maybe? Venus runs an annual competition as well.

and have to agree with Rockangel and her comment above. I am also naturally very slim and after training for years, thought I had enough muscle to try a competition. Like 3 weeks into my very mild 'cut' I looked haggard and emaciated. I don't think you could survive any sort of a cut right now, you need to build something first to 'cut into'.

[juliacheh]

7 weeks?
No way, you won't be able to do a proper cut.
You'll crash diet and lose the little muscle you have now.
Use your newbie gains to eat and bulk.
Good luck.
P.S. Bikini is a total joke anyway.

[jagadzie]

you look great and are off to a great start. you're in JUST the right place (being lean to begin with now) to really add some quality muscle and grow that lean mass- muscle tissue. I'd postpone this show and put on more muscle- take your time. Give it upwards of a year or so and then re-evaluate. Come back (stay with us throughout!) and we'll help you objectively critique and help as much as we can. It takes a LONG.TIME. I wanted to jump in too, adn the initial change is great when you start out lean- as you've probably noticed... but it's not enough. You have a great figure compared to the average woman but for a bodybuilding (even if bikini division), you really should try to add a little more muscle. the leaning out afterwards needs to be done VERY slowly and you should give yourself a solid 12-16 weeks for that portion of your contest prep... good luck!! keep up the great work!

[KS39]

All of these posts are making me nervous. I read this thread because I am in training for my first Figure competition in mid-April. I am 39, 5'10", 146 lbs.

I have been lifiting for a few years but HEAVY since November. During that time, I was eating 2200-2400 cals, 190 protein, 160 carbs, 40 fat. I am still lifting heavy but also added cardio in early morning and am eating 1500-1600 cals, 200 protein, 150 carb, 30 fat.

This pic was just taken this past Sunday. Again, 10 weeks from INBF competition...thoughts?

[Emma-Leigh]

All of these posts are making me nervous. I read this thread because I am in training for my first Figure competition in mid-April. I am 39, 5'10", 146 lbs.

I have been lifiting for a few years but HEAVY since November. During that time, I was eating 2200-2400 cals, 190 protein, 160 carbs, 40 fat. I am still lifting heavy but also added cardio in early morning and am eating 1500-1600 cals, 200 protein, 150 carb, 30 fat.

This pic was just taken this past Sunday. Again, 10 weeks from INBF competition...thoughts?
pic is very small - might have to make it bigger before anyone comments....

But just a general comment - at 10 weeks out, you should be wanting to be at a BF of ~ 15-16% at the most with a VERY clear idea of how your body responds to cardio / dieting so you can be dialed in at about 2 weeks out [that means you have 8 weeks]....

[juliacheh]

pic is very small - might have to make it bigger before anyone comments....

But just a general comment - at 10 weeks out, you should be wanting to be at a BF of ~ 15-16% at the most with a VERY clear idea of how your body responds to cardio / dieting so you can be dialed in at about 2 weeks out [that means you have 8 weeks]....

Emma, thank you for this info, very useful.
16% at 10 weeks out, since it becomes harder to drop bodyfat past this point, right?

[Miranda]

16% at 10 weeks out, since it becomes harder to drop bodyfat past this point, right?

this is a bit off topic, but the fact a lot of women grossly underestimate their bodyfat (ie thinking they're 17-18% while closer to 25%) the first cutoff point might be closer to 18-21%. in other words, getting to true 16% is a hell of a journey already.

[juliacheh]

this is a bit off topic, but the fact a lot of women grossly underestimate their bodyfat (ie thinking they're 17-18% while closer to 25%) the first cutoff point might be closer to 18-21%. in other words, getting to true 16% is a hell of a journey already.

Yes, I agree with the part about gross underestimation.
I still have no idea what bodyfat I was at when I was at my leanest last spring, weighing 116 pounds. I assume 16-18, since I didn't do DEXA which I consider the only true method.

[Emma-Leigh]

Emma, thank you for this info, very useful.
16% at 10 weeks out, since it becomes harder to drop bodyfat past this point, right?


this is a bit off topic, but the fact a lot of women grossly underestimate their bodyfat (ie thinking they're 17-18% while closer to 25%) the first cutoff point might be closer to 18-21%. in other words, getting to true 16% is a hell of a journey already.

As M said - the first point for females is that 18-20% mark... Once you get under that, the female body tends to kick up a stink and even getting from 18-20 down to 15% is a task in itself.

The 15-16% mark is just a good 'rough' starting figure I use for a (non-drugged) 12 week prep... IF you know what you are doing....

If you think about it -> say you were at 15% and 115#.... You need to drop another ~ 3% to be 'stage ready' for figure. And that is 3.5#. Factor in some inevitable lean mass loss (up to 33% at that point) and you'll need about another 5#.

5# in 10 weeks (once again - I suggest being READY 2 weeks out) doesn't seem much, but with all the metabolic whacky that happens at that point in the game + having had dieted for some time beforehand.... + dealing with all the other things that happen during the last few weeks.... Then you see what you are potentially up against. [.5# a week of FAT loss].

Adding more numbers:
115# and 15% with moderate activity in the gym (ie: ~ 5 x a week with no crazy 2 x a day cardio sessions), + maintaining good activity OUT of the gym (ie: not a desk job but moving throughout the day). You'd likely be maintaining on ~ 1950 cals.
Add a metabolic decrease associated with dieting for a number of weeks [say, 10%] and that becomes ~ 1750 cals to maintain.
Add in the deficit required to pull .5# a week and that is ~ 400 cals / day and that becomes 1350 cals a day.

Ouch....

[juliacheh]

Adding more numbers:
115# and 15% with moderate activity in the gym (ie: ~ 5 x a week with no crazy 2 x a day cardio sessions), + maintaining good activity OUT of the gym (ie: not a desk job but moving throughout the day). You'd likely be maintaining on ~ 1950 cals.
Add a metabolic decrease associated with dieting for a number of weeks [say, 10%] and that becomes ~ 1750 cals to maintain.
Add in the deficit required to pull .5# a week and that is ~ 400 cals / day and that becomes 1350 cals a day.

Ouch....

Ouch indeed:)
That's why I'm building and building, 116 was kind of hard for me to maintain.
Eventually I want to be 125 pounds with a six pack.
Thank you so much for your informative response.

[hurricane211]

What kind of competition?

To be honest, you don't look like you carry enough muscle for bikini or figure. Plus, lifting heavy for a "few weeks" won't cut it to put on quality muscle.

If you are serious about competing, I think you need a year or two of eating at a surplus and lifting heavy. Right now, you're likely not eating enough calories to build any muscle at all (though I haven't calculated it, but I'm pretty certain).

If you want to do this sport justice, don't rush into it.

Good Luck!

I Couldnt have said it better myself... but good luck

[LW79]

wow 5'11" awesome, however figure wise you are closer to a runway model than a bikini competitor, and with you height you could totally do runway work.

[Bre Justine]

wow 5'11" awesome, however figure wise you are closer to a runway model than a bikini competitor, and with you height you could totally do runway work.

Thanks, I did do runway/print when I was much younger. AND 20 lbs lighter, yes TWENTY! So I'm actually not closer to that by any means.

To clarify for everyone else - I believe I was just posting this really quickly as I had posts up in other forums (not knowing at first that there was a female bb section and what not). Anyway, I should not have said I'd only been lifting for a few weeks, I've been working out CONSISTENTLY for about a year and I'm very hard-working and dedicated. What I mean was that I've been lifting heavy, in a competition training manner for a few weeks, and that slight variation has brought me some nice results. Since this post, I've been in contact with an IFBB Bikini Pro & coach, and I've settle on a national qualifying show April 16th. And she thinks I'll be ready :)

So, I should have been more clear to start. but after reading these posts saying I need to bulk for years I was honestly very freaked and scared.


Thanks for your input, but I just goes to show that you need to ask around to find varied opinions and advice, in order to form your own.

Here are some newer prog pics...It's not like I'm a complete string bean!

[juliacheh]

You have a great figure. Most girls would die to look like you.

In terms of competition (JMO)

For figure - definitely not enough muscle.

Bikini - I would say, a tad more muscle would be great, it looks like you don't carry much muscle in your legs. As far as I see, delts and back are not that important in bikini, esp. at the local level.

[Bre Justine]

You have a great figure. Most girls would die to look like you.

In terms of competition (JMO)

For figure - definitely not enough muscle.

Bikini - I would say, a tad more muscle would be great, it looks like you don't carry much muscle in your legs. As far as I see, delts and back are not that important in bikini, esp. at the local level.

:D First off, thank you!

I'm continuing my heavy lifting and keep trying to up my weights - esp in my delts and arms actually since they are a bit small and adding mass to my delts will help balance me out - but I'm just doing maintenance on my back and abs (I guess the judges prefer flat abs to having ripped abs), which means no ab work at all for me. Then continuing to work really hard on my legs and glutes, which I train 2x/week.

I feel like most people hear competition and immediately think Figure, then immediately think bulk/add muscle, without stopping to think that Bikini is a completely separate division, and different looks require different preparation. Also, I think when people hear competition they automatically think of Olympia or the Arnold or some other huge event, not realizing how different those physiques are from a local show (which is all I'm doing, for now).

Thank you though!

I am aware that I came off a little defensive, and I wasn't trying to be defensive, I was just bummed that I thought I had to spend over a year bulking, so I'm just glad it isn't the case. Maybe it'd be true if I were immediately entering a Pro Comp or something, but as you pointed out, I'm simply starting off with a local show, then progressing from there. Needless to say, I'm extremely excited and thrilled about the whole journey, and thank you to all of you just trying to voice an honest opinion. But I'm goin' for it! :P

[nett]

I will agree with the others that you do need more muscle all over and especially your upper body. I am not saying you need to look like a body builder, or even figure competitor, I only say that because when you become leaner, which you will have to do to get on stage, you need the lean body mass to support that or you will just look stringy and overdieted. Also, when I say you need size especially in your upper body, I mean to create symmetry with your lower body. Symmetry is very important.

As someone who is getting ready for a show myself and being told by many I should not do it (for different reasons) I completely understand you having your heart set on it and wanting to do it anyway. All the people who say to wait mean well and are probably right, but if you really want to do it, then go for it. Use the show to get some experience under your belt, see how you like it and get feedback from the judges, then take however long you feel you need before you do another. I wish you luck in your preparation and show.