Am I on the right track??

[Fitgurl04]

I have been weight training and eating very clean for awhile now but I feel my progression has sort of come to a hault or something. I am really interested in competing in figure competitions possibly this summer. I really want to be leaned out by May, but I need some nutritional advice/weight training advice. I have posted pictures previously on this site. My body composition is pretty much the same now as it was in those pictures. Here are the links first, before i go on to explain my diet and weight training regimen.

http://forum.bodybuilding.com/attachment.php?attachmentid=114583
http://forum.bodybuilding.com/attachment.php?attachmentid=114581
http://forum.bodybuilding.com/attachment.php?attachmentid=114578

PS --> don't mind the hair in the first picture...haha just a quick up-do :)

Ok...so here is the weight training program I have been following and cardio:

It's a 4-Day Split:

Day #1 - Legs (quads/hams)
Dumbbell Lunges
Squats
Stiff-Legged deadlifts
Hip Abduction/Adduction/Extensions

No cardio

Day #2 (chest/triceps)
Dumbbell Chest Press
Dumbbell Flys (on flat bench)
Incline Chest Press
Skull Crushers
Tricep Pulldowns

Cardio = 30min

Day #3 (back/biceps)
Bent Over Barbell Row
One Arm Dumbbell Row
Alternate Incline Dumbbell Curl
Hammer Curls
Hyperextensions

Cardio = 30min

Day #4 (shoulders/calves)
Overhead dumbbell Press
Front Lateral raise
Bent over seated delt raise
standing dumbbell calf raise

No cardio

Weight Train - Mondays, Tuesdays, Thursdays, Fridays
Wednesdays and Saturdays I only do cardio 30-45min
Sundays are completely OFF

Also right now i'm doing 3 sets of 8 reps, intensity probably around 75%

Suggestions?
- such as....increase reps? sets? intensity? change any exercises? order them differently, etc.

Ok....here is my diet...Last May 2004 until september 2004 i went strictly on a 40/40/20 diet, and my body fat decreased, but i think my caloric intake was getting too low for my activity level. I have started to eat very clean again, here is my typical day...

Meal #1

1/2 cup dried oats
1 scoop whey protein or 4-5 eggwhites
(if i eat my oats dry, i put about 1 cup skim milk and mix in the protein all together) - otherwise i just cook oats in water and throw some frozen berries on top

Meal #2
1 Banana
1 Scoop Whey Protein

Meal #3
1 can of tuna/ or 1 chicken breast
Big Salad
Usually a handful of almonds (about 20-25)
2 rice cakes/or 1/2 cup of brown rice

Meal #4
1 big juicy red apple, or an orange
Something with protein (1/2 cup cottage cheese or more tuna)

Meal #5
1 chicken breast
1.5 cups Green beans (green vegetables)

Meal #6
Usually 1/2 cup of cottage cheese /or 1 scoop soy protein with 1/2 cup skim milk
1 tbsp of nat PB

TONS OF WATER - probably between 4-6 L/day

Also I drink probably 1-2 cups of coffee per day or tea (add a bit of skim milk, and 1 equal)

** I have heard people disagree with having milk in a cutting diet, what are your thoughts? I also sometimes have soy protein powder and I heard soy is not good either when cutting. These are just things that i have heard, not too sure on. Any input or suggestions would be great!! **

Oh and my stats:

Height = 5'6"
Weight = 140lbs
Body Fat = have no idea....too much inaccuracy with equipment

Thanks so much, hope to hear from all of you experts!! :)

[Fitgurl04]

Anyone have any suggestions?

[Rebekah]

I don't have any suggestions, but you do look great. And, you only do 2 days of cardio a week? I need to cut back on mine I guess.

[Helene]

I have been weight training and eating very clean for awhile now but I feel my progression has sort of come to a hault or something. I am really interested in competing in figure competitions possibly this summer. I really want to be leaned out by May, but I need some nutritional advice/weight training advice. I have posted pictures previously on this site. My body composition is pretty much the same now as it was in those pictures. Here are the links first, before i go on to explain my diet and weight training regimen.

http://forum.bodybuilding.com/attachment.php?attachmentid=114583
http://forum.bodybuilding.com/attachment.php?attachmentid=114581
http://forum.bodybuilding.com/attachment.php?attachmentid=114578

PS --> don't mind the hair in the first picture...haha just a quick up-do :)

Ok...so here is the weight training program I have been following and cardio:

It's a 4-Day Split:

Day #1 - Legs (quads/hams)
Dumbbell Lunges
Squats
Stiff-Legged deadlifts
Hip Abduction/Adduction/Extensions

No cardio

Day #2 (chest/triceps)
Dumbbell Chest Press
Dumbbell Flys (on flat bench)
Incline Chest Press
Skull Crushers
Tricep Pulldowns

Cardio = 30min

Day #3 (back/biceps)
Bent Over Barbell Row
One Arm Dumbbell Row
Alternate Incline Dumbbell Curl
Hammer Curls
Hyperextensions

Cardio = 30min

Day #4 (shoulders/calves)
Overhead dumbbell Press
Front Lateral raise
Bent over seated delt raise
standing dumbbell calf raise

No cardio

Weight Train - Mondays, Tuesdays, Thursdays, Fridays
Wednesdays and Saturdays I only do cardio 30-45min
Sundays are completely OFF

Also right now i'm doing 3 sets of 8 reps, intensity probably around 75%

Suggestions?
- such as....increase reps? sets? intensity? change any exercises? order them differently, etc.

Ok....here is my diet...Last May 2004 until september 2004 i went strictly on a 40/40/20 diet, and my body fat decreased, but i think my caloric intake was getting too low for my activity level. I have started to eat very clean again, here is my typical day...

Meal #1

1/2 cup dried oats
1 scoop whey protein or 4-5 eggwhites
(if i eat my oats dry, i put about 1 cup skim milk and mix in the protein all together) - otherwise i just cook oats in water and throw some frozen berries on top

Meal #2
1 Banana
1 Scoop Whey Protein

Meal #3
1 can of tuna/ or 1 chicken breast
Big Salad
Usually a handful of almonds (about 20-25)
2 rice cakes/or 1/2 cup of brown rice

Meal #4
1 big juicy red apple, or an orange
Something with protein (1/2 cup cottage cheese or more tuna)

Meal #5
1 chicken breast
1.5 cups Green beans (green vegetables)

Meal #6
Usually 1/2 cup of cottage cheese /or 1 scoop soy protein with 1/2 cup skim milk
1 tbsp of nat PB

TONS OF WATER - probably between 4-6 L/day

Also I drink probably 1-2 cups of coffee per day or tea (add a bit of skim milk, and 1 equal)

** I have heard people disagree with having milk in a cutting diet, what are your thoughts? I also sometimes have soy protein powder and I heard soy is not good either when cutting. These are just things that i have heard, not too sure on. Any input or suggestions would be great!! **

Oh and my stats:

Height = 5'6"
Weight = 140lbs
Body Fat = have no idea....too much inaccuracy with equipment

Thanks so much, hope to hear from all of you experts!! :)

I think your diet looks great (similar to mine :) )
I think milk is fine in moderation. I should add a glass to my day, I only put some in my coffee right now. Maybe if your preparing for a competition it's different I don't know that's what people say. I guess we'll never really know, people react different for different things. I think soymilk if fine too.

Your workout looks good too. I don't know how you do 30 minutes of cardio after a workout but maybe that's just me. After a workout (that are always very intense) I am too tired to jump on a cardio machine. How long have you been doing that split? Maybe you want to try not to lift two days in a row or separate weights and cardio. More intensity? Do you change up exercices sometimes? Maybe add conventional deadlift on back day?

It already seems like you do good worthy exercices. I would drop the abductor thing though, it's pretty much useless in my opinion, maybe switch up doing sumo squats sometimes, that'll hit that area. Other than some little twicking here and there everything looks great to me! Start a journal!

Where in Ontario are you from? I'm from Québec? Are you from Ottawa?

Hélène

[Helene]

I don't have any suggestions, but you do look great. And, you only do 2 days of cardio a week? I need to cut back on mine I guess.

Looks like she does 4.

[amazonchick]

You look great. What are you trying to fine tune at this point? Get specific and I bet you will get more responses. Are you building or cutting? Any particular areas or traits you want to focus on? Exercise and diet looks good, now I think you need some tweaking. How long have you been doing this lifting/cadio routine? It looks like your bodyfat is lower than 20%, have you tried doing HIIT for your cardio?

[Fitgurl04]

I don't have any suggestions, but you do look great. And, you only do 2 days of cardio a week? I need to cut back on mine I guess.

Hey Rebekah,

No I do cardio 4x per week, tuesdays, wednesdays, thursdays, saturdays

[Fitgurl04]

I think your diet looks great (similar to mine :) )
I think milk is fine in moderation. I should add a glass to my day, I only put some in my coffee right now. Maybe if your preparing for a competition it's different I don't know that's what people say. I guess we'll never really know, people react different for different things. I think soymilk if fine too.

Your workout looks good too. I don't know how you do 30 minutes of cardio after a workout but maybe that's just me. After a workout (that are always very intense) I am too tired to jump on a cardio machine. How long have you been doing that split? Maybe you want to try not to lift two days in a row or separate weights and cardio. More intensity? Do you change up exercices sometimes? Maybe add conventional deadlift on back day?

It already seems like you do good worthy exercices. I would drop the abductor thing though, it's pretty much useless in my opinion, maybe switch up doing sumo squats sometimes, that'll hit that area. Other than some little twicking here and there everything looks great to me! Start a journal!

Where in Ontario are you from? I'm from Québec? Are you from Ottawa?

Hélène

Hey Helene,

I'm in London, ON. I don't do the hip ab/adductors on those abductor machines. I use the ankle straps on the pulley machine. Also, I don't do cardio after my workouts. I usually do my weight training sessions in the morning, then in late afternoon before dinner, or later at night around 9pm, i do my cardio sessions. I'm usually too tired at the end of my workout to do a session, and I try to weight train between classes, so time is a constraint.

[Fitgurl04]

You look great. What are you trying to fine tune at this point? Get specific and I bet you will get more responses. Are you building or cutting? Any particular areas or traits you want to focus on? Exercise and diet looks good, now I think you need some tweaking. How long have you been doing this lifting/cadio routine? It looks like your bodyfat is lower than 20%, have you tried doing HIIT for your cardio?

Hi Amazonchick,

Thanks for the comments. I'm trying to progress past this stage I seem to be stuck at. I actually just made myself that new 4 day split..i've been on it for 3 weeks now. I'm trying to cut, and maintain what I have. My abdominal region just takes FOREVER to see improvement in body fat reduction. I'm thinking it is something in my diet that isn't right, but I have been in trial and error forever it seems and getting nowehere. I have always been active, as I'm a competitive soccer player as well, so running in that sense isn't a concern I don't think. I tired HIIT in the summer, but I didn't really see any incredible results from doing that either.

[Jennifer-Lynn]

Fitgurl, are you under 100grms carbs everyday?

[Fitgurl04]

Fitgurl, are you under 100grms carbs everyday?

No, I don't think I am. I haven't actually kept track of it lately, I try to maintain same amount carbs as protein.

Carbs in a typical day

1/2 cup dried oats - around 35g
1 banana - 25 g
1 apple - 20 g
1/2 cup brown rice - 35 g
2 plain rice cakes - 24 g

I'm probably around 120g CHO/day, but some days it could be lower, usually would be non-weight lifting days if that were the case

[Fitgurl04]

Somebody told me I should take dextrose awhile ago. What is this, and what are the benefits?

[bigswole30]

Somebody told me I should take dextrose awhile ago. What is this, and what are the benefits?

The only time you need dextrose would be post workout to replace glycogen and help with recovery. It is a simple carb and would hinder fat-loss if taken any other time.

[Helene]

Somebody told me I should take dextrose awhile ago. What is this, and what are the benefits?

What is you post-workout meal now?

There are different opinions out there, some people like to go with the insuline spike thing (dextrose) after a workout to replenish glycogen and some like to just take in carbs that won't cause as much of an insuline spike like oats, bread, fruits etc.. I honestly did that for about a year but had difficulty losing fat but every body is different. I'd rather have oats post-workout.

[Fitgurl04]

What is you post-workout meal now?

There are different opinions out there, some people like to go with the insuline spike thing (dextrose) after a workout to replenish glycogen and some like to just take in carbs that won't cause as much of an insuline spike like oats, bread, fruits etc.. I honestly did that for about a year but had difficulty losing fat but every body is different. I'd rather have oats post-workout.

Hey,

Right now all I'm having for post workout meal is usually an apple, and protein shake with water. What should I have other than an apple then?

[amazonchick]

Many builders advise that, when cutting, you reduce your carbs gradually as well as elimating any sort of processed food, which would include whey protein. Eat only real food, and perhaps even try some carb cycling. Carb reduction is critical when you are cutting and you should be tracking every bit of food at this point, 'specially carbs. The idea is to lean out the remaining fat and to keep the muscle, so protein consumption should remain good.