How am i doing?

[saucytray]

Have decided to do a bodybuilding competition in august. At the moment have lost 9kg & 10% bodyfat. Have got about another 7 - 10kg left to loose & about 15% body fat
I am loosing about a kilo a week sometimes 2 if i have been strict
I have good muscle size so am really wanting to strip the fat off.

This is my training and eating regime wondered if any experienced bodybuilders could look and comment on how i am doing. Do i need to change anything?

Morning - 60 mins cardio burning around 700 kcals on empty stomach & 2 litres of water will do this 5 times a week

Breakfast Museli, skimmed milk, protein shake mixed with skimmed milk.
Snack - Fruit & low fat yoghurt
Lunch - Lean meat with salad
Snack - Fruit
will drink 2 litres throughout the day at work

Gym after work - weights working with a split routine will do this 3 times a week will drink another 2 litres

post workout either some lean meat and veg or a protein shake.

Every saturday i have a cheat day to eat whatever i want.

Sunday i play rugby

Im getting my carbs from fruit yoghurt and vegetables

is this ok? am scared of muscle wastage

[SumthinOrNuthin]

Hiya :)

OK, you will get lots of different answers here because this is quite an individual process with lots of ways for it to go wrong and lots of ways for it to go right.

Without knowing your height and current weight it is difficult to offer any specific advice but I think you will get mixed opinions about fasted morning cardio. Some people do it and say they do not lose any lean mass at all. Others have done it and lost muscle. I fall into the latter category - I did a 3 month contest prep, largely flying blind but using the advice I could get at the time - do fasted cardio - and I will swear I lost a fair bit of muscle. So you might want to think about that especialy bearing in mind that losing 2kg a week is too much and it could possibly be that some of it is indeed muscle.

If you feel you have 20lbs to lose then that's doable in 16 weeks which is roughly what you have. But only with a good solid nutrition plan.

On the face of the info you've given (which isn't much, soz!) it looks like your're not eating nearly enough, especially on protein. Most aim for 1-1.3g of protein per lb of bodyweight. Without knowing your portion sizes, it looks to me like you're maybe getting 50g max.

You need to be getting your carbs mostly from complex sources such as oats, whole grains etc, an the rest from veg with a bit of fruit. Proteins from chicken, turkey, eggs, fish, very lean beef etc. And you need some good fats such as olive oil, oily fish, avocado etc. Cheat days will probably be out altogether for the last few weeks.

There are some good threads on here from competitors who have got it all right - you need to learn about carb loading and depleting and how to manage sodium and water in the last week. Also, start thinking now about suits and a posing routine - learn the mandatory poses, find someone who is already in this game to go through them with you and/or visit a couple of shows and carefully note how its done.

So ...... sounds like a tall order doesn't it?! Well its a pretty intense thing to do and will require hard, hard work in the gym even when you're feeling like all you want to do is crawl up a tree and sleep, but information is power so soak up as much as you can. Maybe you could post a bit more info on your stats and some of the ladies who have competed recently will be able to help you out some more.

Good luck!