advice for 1st competition

[Cynthiann]

I'm new here and looking for advice. I want to enter my first figure competition that is in ten weeks and I have around 10 lbs. to lose to get lean enough. What do you all is the best way to go about it. How much cardio and should I do higher or lower reps when I do weights?

TIA,
Cynthia

[str8flexed]

Originally posted by Cynthiann
I'm new here and looking for advice. I want to enter my first figure competition that is in ten weeks and I have around 10 lbs. to lose to get lean enough. What do you all is the best way to go about it. How much cardio and should I do higher or lower reps when I do weights?

TIA,
Cynthia

Don't change your workout... whatever worked best before cutting will work best while cutting. You'll need to lose about 1 lb per week which isn't that bad. To lose 1 lb per week you'll need to create a caloric deficit of 500 kcals... so if your maintenance calorie level is 2000 kcals (just an example) you would drop it to 1500 kcals. Or you could drop it to like 1750 cals per day and do cardio for 20 minutes 3X per week. It all depends on how much lean muscle you are looking to retain, what your metabolism is like, etc. It's hard to answer these questions without more detail.
Peace

[Cynthiann]

Originally posted by str8flexed
Don't change your workout... whatever worked best before cutting will work best while cutting. You'll need to lose about 1 lb per week which isn't that bad. To lose 1 lb per week you'll need to create a caloric deficit of 500 kcals... so if your maintenance calorie level is 2000 kcals (just an example) you would drop it to 1500 kcals. Or you could drop it to like 1750 cals per day and do cardio for 20 minutes 3X per week. It all depends on how much lean muscle you are looking to retain, what your metabolism is like, etc. It's hard to answer these questions without more detail.
Peace

Thanks for answering. Of course, I want to keep all my muscle and gain some if possible. Not sure how much calories would be my maintenance. Got any idea on how to figure it out? I am also scared to do to much cardio because I hear that it can burn up my muscle which I don't want to do. Right now I am lifting 3-4 times per week and followed by 20-30 minutes of cardio.

[str8flexed]

Well instead of doing cardio after lifting I would take that cardio and do it on your days off. Doing it after you workout can hurt you b/c post workout you are in a very catabolic state...your body needs nutrients, your catabolic hormone levels are high, throwing another 20-30 minutes of cardio on top of it can lead to muscle loss. How much do you weigh?

[Cynthiann]

I weigh around 127-128 and I'm 5' 3" and maybe around 19% BF. The reason I do cardio afterwards is because my days off are days I have trouble making it to the gym since I am a full time student and the rest of the time I'm stuck in my house the kids and no car when my huband is at work. I'm trying to convince him to buy a treadmill to get around this problem. The most I could go right now is 5 x's per week. Should I break up those days into separate cardio and lifting days.

[Baumer]

Originally posted by Cynthiann
I weigh around 127-128 and I'm 5' 3" and maybe around 19% BF. The reason I do cardio afterwards is because my days off are days I have trouble making it to the gym since I am a full time student and the rest of the time I'm stuck in my house the kids and no car when my huband is at work. I'm trying to convince him to buy a treadmill to get around this problem. The most I could go right now is 5 x's per week. Should I break up those days into separate cardio and lifting days.

Could you get to the gym first thing in the morning and do cardio, then return later to lift? What about picking up a treadmill for home? I actually borrowed one for right now while preparing for my contest. It makes it much easier to get in some cardio when I don't have time to get to the gym for an extra session, or don't wanna do it directly after lifting as Layne said.

[str8flexed]

well if you do it directly after lifting then I suggest you drink a carb/protein drink to ensure you spare muscle tissue. I would make it around 15-20g whey protein and 30-40g of carbs (dextrose/maltodextrin)

Here is the macronutrient breakdown I would use for someone your size....

1650 kcals per day
155g protein per day
175g carbs
35g fat

throw your cardio in on top of that and you should be ok. Try to eat at least 5 meals per day... with 6-7 being optimal. Try to limit your carbs to your breakfast, pre, and post workout meals.

Peace

[Cynthiann]

I'm hoping I can get a treadmill so I won't have this problem. Also once the weather warms up I can do a quick jog in the morning so I won't have to drive all the way to the gym but I live in Oklahoma and it could be cold for another two months. But I guess for now I'll make sure to take a MRP immediately after my workouts. str8flexed, that list of nutrients you listed sounds good for me, thanks for the advice. I currently already eat no less than 5 times a day mostly 6 times. I just don't really keep track of my calories but try to eat as clean as possible. I'll try out 7 and see how that works out for me. Is it bad to eat carbs later in the day? I'll try that to and see how it works and update you guys on my progress.

[str8flexed]

I'd say you can have carbs later in the day if you train later in the day. If you train in the morning however... I would try to keep most of your carbs in the morning.

[freaker]

You might want to try jumping rope for cardio, that would be something cheap you could do at home. Shadow-boxing isn't bad either.

[Cynthiann]

Originally posted by freaker
You might want to try jumping rope for cardio, that would be something cheap you could do at home. Shadow-boxing isn't bad either.

Jump roping is a good idea thanks for the suggestion. My husband has things for boxing - punching bag, speed bag - set up in the garage but it's too cluttered in there to do anything. I guess I have a job for him to do this weekend.