lower body fat

[KITEN]

Hello!
I need some help, please. I am gonna have a contest in 4 weeks and still, my glutes and legs are covered. The upper body is more than I expected, except for the waist which is not as good as I would like it because of the estrogen. But that's not what worries me. I will handle it.

I don't know if running can help with my lower body fat, because I cannot afford to lose anything from my upper body muscles, which are very cut at this point.

Some told me to do aerobics, others a stationary bike. Or running, or sprints, or isometric squats.
From those who have have experience with it, what can work best for a woman? Let's not forget that I have these problems because of my high estrogen levels. No medication, it's gonna be a drug tested contest and I am there for the gold. So, i'll be tested. I am 5'7'' and 137lb. Still, I gotta lose 11 lb to make the weight class. How can I lose it only from lower body fat and preserve my upper body muscles?

Thanks a lot!!

[str8flexed]

you might want to try 50 - 100 meter sprints. If you can do them running uphill it will work even better. I suggest starting with 10-15 per day, 3 times per week.
-Layne

[Most Muscular]

I would agree with Layne.... sprints being a short high intensity workout will speed up your metabolism, build up your hamstrings and glutes, and prevent a lot of muscle loss which usually happens due to long aerobic sessions. Go for the gold.

[MsFit]

I'm another that agrees. Sprinting will lean the up. However, I must add that being a female, if you add mass in the lower body, you may want to avoid inclines. Some women tend to bulk easily in the lower body, throwing the symmetry off. Again, this is based on your genetics and bodytype.

[KITEN]

thanks a lot. I will try this. One athletics coach told me this, too. I didn't know what to think of his opinion. Now that U all say that, I will try see what happens.
And, Msfit, U are right. I have big legs, only that they are covered. Definetely I wouldn't want them bigger.
I'll let U know the rasaults.Thanks again.

[Quadz]

KITEN, even though I am a male I understand what you are saying about the estrogen. My former wife was a bodybuilder and I have trained a number of women for competitions and there have been some that had difficulty with hormone levels causing difficulty in losing fat or in some cases causing a bloated abdominal area. My x-wife had difficulty in one contest where she was ripped, but her abs were bloated and her legs were smooth with water even though she wasn't PMS.

Do what the former posts suggests with the sprints and you may have to carb deplete some in order to make your weight class.

A 3 days of carb depletion now may give you an indication of water retention or fat, but with 4 weeks left there is always time to carb up and fill out again.

I hope the best for you. Do the sprints, keep your hope up and go in as a winner. Remember each time you prepare for competitions in the future your muscles will become more refined and more defined.

Some additional information. (I scanned this link quickly and it seemed okay for basic information regarding water retention)
http://www.mothernature.com/Library/bookshelf/Books/10/113.cfm

[KITEN]

ok, so basically, i have fat on legs and glutes, not water retention

[KITEN]

Quads, thanks a lot for the advice and for the address. I am gonna use the information.

U think 1400 calories, with 50% protein, 40%carbs and 10% fat (mostly olive oil) is too little for me ? I have 1600 calories now and I feel tired and hungry all the time. I think it's gonna be a nightmere at 1400.

Previously I have planned to drop untill 1200, but I don't think I am gonna resist.

From those 160 gr of carbs daily, 130 comes from rice. i tried to replace it with fibrous carbs, but it just doesn't work. I didn't even had the energy for my training sessions. So I decided to stay with starchy carbs.

U think it would be better for me to rotate the carbs source intake?

thanks.

[Quadz]

How much cardio are doing now?

You mentioned your lack of energy, but remember you are no longer in a size gaining mode so your workouts weights can be lighter and faster using supersets, giant sets or drop sets.

Focus your energy on cardio. You may want to consider 2 cardio sessions a day. I did 45 hard minutes in the morning and 30 light minutes at night and I didn't lose any size, but I did get ripped.

Instead of rice eat carbs at night like sweet potatos, oats, barley or some other slow burning low GI carb in low amounts.

Keep your protein intake high.

I know its tough, but hang in there.

[freaker]

Originally posted by KITEN
ok, so basically, i have fat on legs and glutes, not water retention

In comparison to your upper body and calves I think more mass in your hamstrings would give you better balance, so go for those sprints.

[Veins]

Hey, just a warning, warmup and strech well before you start sprinting! I did a sprinting session early last week, and I haven't sprinted in years. Anyway, to cut a long story short, my legs are still very sore...mainly tendon pain up near my hips. Also a few 45min fast walking on treadmills at incline is increadible for your legs.

I think you should definately carb deplete for a while as well.

[Veins]

Oh yeah, looking good. RESPECT!

[KITEN]

ok, so I'll try a carb depletion see what happens and I ll also perform some cardio and sprints. I know the problem with tendons, I am gonna warm up very well and stretch too. Thanks everybody for your advice.

[B-BOY]

hey kiten first off let me say you look great!! i really didn't expect that kind of muscle when i first seen that you posted your pic, ok well i have some female bodybuilder friends and they all take nolvadex to help with the estrogen and get their bodyfat at extremely low levels, this works amazingly! the only down fall is that when discontinued their will be an estrogen bounce back from hell, but hey the show will be over by then, i suggest you hit up some good female forums for suggestions.


o yea you won't have to worry about failing a drug test for nolvadex!

[Quadz]

B-BOY, I had the same thought, but wasn't sure about making the statement, but it is good to know these things and share ideas.

[KITEN]

Ok, thanks. So, how much anti-estrogen U think I should take considering my height and weight? Coz I kept on searching but couln'd find any answer. And I think I gotta hurry. Will this stop my period for a while?

[Quadz]

KITEN, wish I could advise you on the anti-estrogen amount, but to be honest I do not know the amount you need for the desired affect that you would want for competition.

The prescribed dosage amount is 20 mg per day or if greater than 20 mg per day use a morning and evening dosage split.

There are long term risks associated with Nolvadex, but probably not for most people using them for short term competition goals. You can find more information by doing a google search.

As far as losing your period. Many fitness competitors and female bodybuilder can lose their period for as long as their bodyfat is at a very low point. My former wife did not have hers for a couple years until she stopped competing and let her bodyfat come up a little.

[KITEN]

Quads, really? about your ex-wife? at least, I am gonna take the bright side of it: I am not gonna bloat by any chance because of it right before the show:)
Thanks a lot. In my country I know there is an anti -estrogen called Tamoxifen, cheaper than Nolvadex.
Thanks, U are of real help to me.
And i saw your pic on some topic in nutrition...Great!!!Nice big cut legs. I like it.

[Quadz]

Thanks KITEN,
Keep us posted

[Most Muscular]

Originally posted by KITEN

From those 160 gr of carbs daily, 130 comes from rice.
thanks.

What type of rice? white rice causes bloating for some people, especially if it's minute rice.

[KITEN]

yep, that kind of rice, mostmuscular. Only that I gave up eating rice. All I have is oats and other fibrous carbs. just to make sure.
and some dried apricots

Thanks.

[str8flexed]

Originally posted by KITEN
yep, that kind of rice, mostmuscular. Only that I gave up eating rice. All I have is oats and other fibrous carbs. just to make sure.
and some dried apricots

Thanks.

a good move. refined carbs have to go

[KITEN]

Thanks everybody for your advice. I finaly made the weight class and also took the gold.
This is the final picture, what I got at the day of the show

[Quadz]

Kiten, you look fantastic and looks like everything worked out well. Great job on bringing home the gold.

[cdmuscle]

Congrats!!! You look fantastic! Keep competing, it only gets better.

[ShaneG85]

Congratulations!! You look great. Just remember to smile:)

Shane