Help a Chick Out

Hollinator · 03-30-2008, 07:22 PM

okay im going to compete in nationals this year (OCT 18th), and have been out for last 2-3months with a dislocated shoulder. So I have 4months to skavenge any muscle before I start my cutting - i wana be 10% bf onstage this year.

I have my training sussed (5day split; back, chest, legs, shoulders, arms) but i need help with diet.
I've only ever been on a cut diet (for comps last year) need a "bulk diet" [having said that im really good at 'bulking' on crap food, esp wit injury made me angry and unmotivated because I couldn't train]

so anyone that can suggest:
-a good {girls} 'bulk' diet (for 4months, 6meals)
-any training tips for most mass in 4months
-ab routine - they r really lacking
-and tell me about creatine!!! my dad knows ****loads bout training, but doesnt want me taking it, could i/should i? no adverse effects to me (like anavar, test etc)

plzhelp thankyou

AHSTiger45 · 03-30-2008, 07:30 PM

:0 its robs chick!

Torrtrefireto · 03-30-2008, 07:34 PM

Quote:

Originally Posted by Hollinator

okay im going to compete in nationals this year (OCT 18th), and have been out for last 2-3months with a dislocated shoulder. So I have 4months to skavenge any muscle before I start my cutting - i wana be 10% bf onstage this year.

I have my training sussed (5day split; back, chest, legs, shoulders, arms) but i need help with diet.
I've only ever been on a cut diet (for comps last year) need a "bulk diet" [having said that im really good at 'bulking' on crap food, esp wit injury made me angry and unmotivated because I couldn't train]

so anyone that can suggest:
-a good {girls} 'bulk' diet (for 4months, 6meals)
-any training tips for most mass in 4months
-ab routine - they r really lacking
-and tell me about creatine!!! my dad knows ****loads bout training, but doesnt want me taking it, could i/should i? no adverse effects to me (like anavar, test etc)

plzhelp thankyou

Are your abs lacking in size or definition? Doing abs will not make you more lean there.

Creatine has nothing to do with hormones, but can lead to mild dehydration, if you are a national level compeditor I'm sure you know how to take in enough water though

Vishus · 03-30-2008, 07:37 PM

Oh hai, we have the same BMI.... ;(

Anyways, do some weighted crunches for abs and as for the creatine, it won't hurt you.

Hollinator · 03-30-2008, 07:38 PM

get the fukn porn outa my thread. farrk

um haha no nawt robs chick..darn player

no size, i no definition comes with diet - at 12% last year i had four very dismal abs, gota put more muscle on them.

platnm · 03-30-2008, 07:39 PM

Quote:

Originally Posted by Hollinator

okay im going to compete in nationals this year (OCT 18th), and have been out for last 2-3months with a dislocated shoulder. So I have 4months to skavenge any muscle before I start my cutting - i wana be 10% bf onstage this year.

I have my training sussed (5day split; back, chest, legs, shoulders, arms) but i need help with diet.
I've only ever been on a cut diet (for comps last year) need a "bulk diet" [having said that im really good at 'bulking' on crap food, esp wit injury made me angry and unmotivated because I couldn't train]

so anyone that can suggest:
-a good {girls} 'bulk' diet (for 4months, 6meals)
-any training tips for most mass in 4months
-ab routine - they r really lacking
-and tell me about creatine!!! my dad knows ****loads bout training, but doesnt want me taking it, could i/should i? no adverse effects to me (like anavar, test etc)

plzhelp thankyou

You'd be better off in the ladies section or the competition section of the forum, but I'll give you the same advice I'd give anyone else. I don't see why it shouldn't work just because of your gender. Also, there are several stickies explaining what you need to do to bulk, what routine to use and several posts about creatine.

Hollinator · 03-30-2008, 07:41 PM

haha ozaer
um k thnks i no its ok to be female n w.o

Mr. Manlet · 03-30-2008, 07:42 PM

Quote:

Originally Posted by Hollinator

haha ozaer
um k thnks i no its ok to be female n w.o

wow lookin good! and honestly i dont see any problem taking creatine..make you bloated..help with your recovery times and whatnot..

edit: yo what the fu(k..get that gay **** outta here

mtime15 · 03-30-2008, 07:53 PM

well whats your diet as of now?

and for abs do weighted decline situps. there good and hanging leg raises are nice as well.

all creatine wil ldo is help your recovery time and it will make you retain more water. so you will have to increase fluid intake by a bit

platnm · 03-31-2008, 12:40 PM

Quote:

Originally Posted by Hollinator

haha ozaer
um k thnks i no its ok to be female n w.o

I was gonna write something out but I figured it would be easier for you to read some of the stickies since they can explain it better than me.

arsilva · 03-31-2008, 12:47 PM

for abs: if you can take the pain, do 4 supersets of 20+ straight-leg hanging leg raises and 20+ decline crunches, no rest. f*cking pain right there. then finish it with 3 sets of rope crunches

for diet: i'd assume your diet would basically be the same for a guy, only less calories. soo i assume you're well-versed in clean bulking foods. chicken, tuna, sweet potatoes, olive oil, eggs, rice, etc. i'll leave it to someone else though to lay out a diet. i'm gonna have a hard enough time making my own diet for my cut