Figure Competition Questions!

[lean+liftin_]

Hey everyone. I am new to this forum...any forum for that matter. I don't usually spend a lot of time @ the computer...I'm @ Gold's Gym. Anyway, I was hoping you all could help me with my goals. I am competing in my first figure show in September 18th in the Phoenix area. I started my 12-week contest prep two weeks ago with a 60-30-10 ratio meal plan of about 1500 kcals (around 200 grams protein, 120 grams CHO, and 20 grams of fats). I lift HEAVY...one muscle group per day. I do an empty stomach cardio session (usually a jog) in the morning in addition to teaching high-intensity, 45-minute aerobic classes @ night 3 to 4 x per week. I am an ectomorph that has literally busted my ass to put on the quality muscle I currently have on my 5'6'', 120 pound frame. I want to be very lean for this show but do not want to compromise the size of my already long slender muscle bellies!! I am still performing 4 sets of 8 to 10 reps to failure using the as much weight as I can handle. Does anyone have any suggestions? I am slowly losing excess fat, but feel as if my lean mass is wasting away as well. Thanx and hope to hear from someone soon!

[MsFit]

I think you are doing far too much cardio this far out. You have to build to that level gradually so you don't lose all your muscle. You didn't state a body fat percentage, but I would assume it's 16% or so by your height and weight.

Your calories are low for that much cardio and I think your protein is a bit high for such a small frame. I'm 5'4", 135 off season and 16% body fat and making remarkable progress on 140 grams of protein, 1.25 per pound of lean muscle weight.

Tweak your diet (www.theelitephysique.com) and adjust your cardio (http://msfit.musclemag.com).

Good Luck!

[lean+liftin_]

thanx...i was a bit concerned about the higher protein issue. i am really foggy on what kind of ratio with which to structure my macronutrients (60-30-10, 40-40-20, etc.)...if i lower my protein to around 1 to 1.25 per pound what should my carb and fat be? should the carbs remain low and the fat moderate or vice versa? all of my fat sources come from almonds, flax, salmon, and/or the naturally occuring fat in my lean meat sources. my carbs are servings of oats, yams, brown rice, green apples, and green veggies. i have been cutting back on the cardio...the morning session is really unnecessary considering the amount i do for my aerobics instucting job.

i haven't yet gotten an accurate reading for the body fat % test. my gym only does a 3 point test and the reading was really off! i am assuming around 16 to 18% as of late. i want to get down to around 12% for the show on september 18th. when should i really start increasing the cardio?

thanx in advance...i am a bit overwhelmed!!

[fitmom]

I think your doing an awesome job being so prepared I to am training for a first comp. in Oct. I just need ideas on what to eat do you have a certain diet you could let me in on, I need variety when it comes to food choices!! thanks and good luck

[lean+liftin_]

i am new at this too. although i am studying exercise science in school and am a personal trainer, it still is very different to prepare for one of these shows being that it is so sport specific. i don't have any secrets, just clean eating and consuming foods that will give me the most quality nutrients and the most bang for my buck since a pre-contest diet is restricted.

foods that are staples in my and most pre-contest diets are whole foods like oatmeal (plain, not instant), egg whites (yuck!), veggies like asparagus, mixed salad greens, broccoli, and green beans, yams and sweet potatoes, brown rice, flax seed and olive oil, almonds, and plenty of lean meat and fish (fresh tuna, salmon, swordfish, tilapia, chicken and turkey breast, lean cuts of flank steak, buffalo, venison, and ostrich). all of these meats are lower in fat. i highly recommend ostrich...it has a beefy, hearty flavor and less fat in 4 ounces than in 4 ounces of white chicken!

I actually enjoy all of these foods even when i am not dieting but i know that for a lot of people, my bodybuilder boyfriend included, really feel deprived on a meal plan consisting of these types of foods...no pizza and nachos! the foods listed above are actually some of the most wholesome, nutrient-dense foods out there but i really have to compromise a lot to make sure i get all of this food measured into portion sizes, cooked, and packaged in a cooler to take to school and work.

if i am really in a fix and don't have the foods i need with me, i may grab a low-carb protein bar or shake. i only use these for emergencies and try to fuel up with natural foods whenever possible. convenience-wise, they do the trick and can redeem you from caving into junk, but when you are eating real food for a while and suddenly introduce synthetic protein to your body...things can get funky! that is just me though. a lot of people regularly supplement with shakes and bars. i really like nitro-tech products.

there is so much with which i would be willing to help you. i actually learn more by giving advice to others. if you need more specifics as to serving sizes and macronutrient (protein, carb, fat) breakdown, let me know. above is just my shopping list/daily menu and so far it is working for me.

[ellaria]

I have a question, when you are training for a figure comp., within those twelve weeks, would you allow yourself any cheat days during the week?

[lean+liftin_]

it is really different for me since all of my life i have eaten extremely healthy. a "cheat food" to me is like the healthiest thing for someone else. i really never crave sweets or greasy fast food type things. in the situation where i have tried such things i have gotten sick! to answer your question though, i really don't have one cheat day in the time that i prep for a show...this is actually my first show though. i am a month into my diet and have not "cheated" once.

i usually am diligent about recording everything i eat and how many carbs, fat, etc are in what i eat. this is really important for me to do so i know exactly what i eat and if i am meeting my protein intake and all. i allow myself one day per week where i don't obsess over writing everything down. like today for example, i did allow myself a small portion of brown rice, salmon, and avocado sushi rolls. i don't know how many calories are in that but i do know that it has the healthy fats and carbs that i need. to most people, sushi is hardly a cheat, but considering the strict diet i am maintaining otherwise, it is a little treat for me.

my suggestions would be though, if you feel as though you need that slice of pizza, have it. modify it as well, order it with veggies or chicken to make it a "healthy cheat". just have one, and have it only once a week or once every couple of weeks. don't have a cheat day but rather a cheat meal. have your cheat meal earlier in the day or have it on a day where you will be doing a longer cardio session. if you crave chocolate, have a chocolate protein shake. the closer i get to the show though, no cheating at all. a month out from the big day, i will be too motivated to lean out to even think about sushi or whatever. i hope this helps. let me know if you need more advice!