Bodybuilding vs. Figure diet

[Hardness23]

Is there a difference in a bodybuilding and figure diet (women)??

[Fit_Cubana]

It really depends who your trainer is and how well your body responds to diet-overall though a Figure competitor is not as hardcore as a bodybuilder b/c they do not have to be as shredded as a BB does.

Don't get me wrong though- both diets are hardcore and take a ton of will power and drive!

[kimm4]

I use the same diet, the only difference is the number of weeks. For bb the diet is longer because I have to go in leaner.

[ccchance22]

See that puzzle me because I always thought figure girls had to go in leaner?? Now do figure girls need to be a little bit softer but tight??

[Hardness23]

I just thought the norm was 12 weeks, but then I heard someone say cut out all dairy at 16 weeks. Do some people diet at 16 weeks out? Right now I'm 15 weeks from my first bb show, and have cleaned up my diet, but not cut down my cals too much yet.

[iKoniConSciencE]

I'm 16 weeks and 5 days out and I have already started making subtle changes such as cleaning up my diet. Once the 16 week mark comes, I am going to be dieting to the full extent.

Some people take take less time; I guess it depends on the person. This is going to be my first competition, so I want to make sure I am ready.

[iKoniConSciencE]

Also, to my understanding, you have to be leaner for BB than for figure because in BB, you WANT visable striations, whereas in figure, you do not.

Both are unquestionably demanding, though!

[kimm4]

Originally Posted by Hardness23

I just thought the norm was 12 weeks, but then I heard someone say cut out all dairy at 16 weeks. Do some people diet at 16 weeks out? Right now I'm 15 weeks from my first bb show, and have cleaned up my diet, but not cut down my cals too much yet.

How long one chooses to diet all depends on how lean they need to get for the stage. I wanted to drop 8% body fat for my last show so I dieted for almost 18 weeks. Hit the diet slow so you lose body fat while maintaining most of your muscle in the process. It's much easier to be show ready a little early...so you can slowly fill back out if you need to. Most girls don't diet long enough and struggle right through peak week...still unable to be lean enough for the stage.

There is no need to cut any dairy during contest prep.

[Hardness23]

...So girls what do your diets look like 16 weeks out?
Right now like I said I'm 15 weeks and have cut most carbs except for veggies. However, I eat A LOT of protein and my cals still equal about 2300-2400 a day. I wanted to start here and adjust the diet as necessary as the weeks go by. This is my starting point instead of hitting the diet so hard my body goes into a state of shock and my body starts storing fat. I plan on increasing the cardio, and dropping the calories gradually, keeping the carbs out (I don't do well with carbs). I'm thinking I might substitute some of the protein shakes with more real food as I get closer too. Also, I might try to stop eating my peanut butter right before bed and try to keep my meals small at night which is the hardest for me because this is when I'm the most hungry.
Last time I had no regard for muscle loss and just did everything I could to lose as much weight as possible. SO now for the bb show this is hard because I need to still get leaner than before and stay more muscular. I figure I'll do this by keeping my protein higher this time. Feel free to critique me!

[cassiegose]

I'm 20 weeks out. Yesterday my diet was:

4:30 am: wake up and hit the gym (either weights, cardio/hiit, or both depending on day)
Right after workout: 1 scoop protien powder w/water
7:00: 3/4 cup (measured uncooked) oatmeal with 1/2 scoop protein, 2 eggwhites, 2 tsp almond butter
10:00: 3 slices low fat cheese, 22 almonds, grapefruit
12:30: turkey breast, green beans
3:00: lean protein (eggs or whey), red pepper, 22 almonds
6 (or 7 depending on night): chicken, veggies, healthy fat (last night had a few pieces of avacado)
Before bed: 1 scoop protein or a little more lean protein if I can get it down

This comes to about 1900 cals, 148 protein, 119 carbs, 65 fat. I need to get up to 2100-2300 but damn its hard! Today I'm increasing my protein and fat a little to see if I can get there.

[Hardness23]

I was eating a lot like you for the past six months, and put on a lot of weight. I was training hard so I thought. It wasn't until the past two weeks when I realized I have to start dieting soon that I REALLY vamped up the training and am putting on muscle like I should have been for six months. It's funny how you try harder under the time crunch. By training harder I don't mean overtraining, just really pushing for that last rep. Just doing that has given me much more muscle. So I guess my point is that diet is important, but a sure way to put on that muscle and not fat is to train HARD, and push yourself.
But now it's time to start dieting.... I can only hope that by training hard still I'll be able to maintain what I have.

Cassie- To me your diet looks good but I would cut out some of the cheese and don't be scared to add in much more protein. I eat about 300 grams a day! Contrary to what many ppl think it's not bad for your liver/kidney if you are a healthy individual. There are new studies on it if you're interested.
Keep me updated on your progress I like to see how other people are coming along.

Originally Posted by cassiegose

I'm 20 weeks out. Yesterday my diet was:

4:30 am: wake up and hit the gym (either weights, cardio/hiit, or both depending on day)
Right after workout: 1 scoop protien powder w/water
7:00: 3/4 cup (measured uncooked) oatmeal with 1/2 scoop protein, 2 eggwhites, 2 tsp almond butter
10:00: 3 slices low fat cheese, 22 almonds, grapefruit
12:30: turkey breast, green beans
3:00: lean protein (eggs or whey), red pepper, 22 almonds
6 (or 7 depending on night): chicken, veggies, healthy fat (last night had a few pieces of avacado)
Before bed: 1 scoop protein or a little more lean protein if I can get it down

This comes to about 1900 cals, 148 protein, 119 carbs, 65 fat. I need to get up to 2100-2300 but damn its hard! Today I'm increasing my protein and fat a little to see if I can get there.

[cassiegose]

Hardness... Why do you say to take out the cheese? It is the only form of dairy that I'm getting in my diet. Some people tell me to take it out and others tell me to leave it in. Just wondering why you suggest I take it out?

As for the protein... as I said I'm slowly increasing it. I'm trying to do it gradually instead of jumping from 100 (which was what I was eating before last month) to 300 over night. Yesterday I got about 175 grams. I'm also still playing with my diet to see what works best for me.

[kimm4]

Originally Posted by cassiegose

Hardness... Why do you say to take out the cheese? It is the only form of dairy that I'm getting in my diet. Some people tell me to take it out and others tell me to leave it in. Just wondering why you suggest I take it out?

As for the protein... as I said I'm slowly increasing it. I'm trying to do it gradually instead of jumping from 100 (which was what I was eating before last month) to 300 over night. Yesterday I got about 175 grams. I'm also still playing with my diet to see what works best for me.

There is no need to cut out the cheese...keep it in your plan.

I'm all for protein, but 300 grams is def not needed.

How long have you all been competing? I'm going to be brutally honest you really should look into hiring someone to do your nutrition for you. Someone that has experience with getting competitors ready for the stage.

I've been competing for 10 yrs and I know more about contest dieting than you can imagine. But to this day I still use someone to help with my nutrition. Your diet will make you or break you come show time. If you want to compete and do well...then do it right.

[Hardness23]

I say cut the cheese because it's dairy, and dairy is not going to help you lean down. If it's fat free it's not as bad, but even then it still has lactose which is a form of sugar. If you are eating it after a workout that's ok, but when you get close to competition you want to cut out all dairy and forms of sugar otherwise your body will hold on to that last bit of fat you want to get rid of.

[IronFigure]

Originally Posted by cassiegose

I'm 20 weeks out. Yesterday my diet was:

4:30 am: wake up and hit the gym (either weights, cardio/hiit, or both depending on day)
Right after workout: 1 scoop protien powder w/water
7:00: 3/4 cup (measured uncooked) oatmeal with 1/2 scoop protein, 2 eggwhites, 2 tsp almond butter
10:00: 3 slices low fat cheese, 22 almonds, grapefruit
12:30: turkey breast, green beans
3:00: lean protein (eggs or whey), red pepper, 22 almonds
6 (or 7 depending on night): chicken, veggies, healthy fat (last night had a few pieces of avacado)
Before bed: 1 scoop protein or a little more lean protein if I can get it down

This comes to about 1900 cals, 148 protein, 119 carbs, 65 fat. I need to get up to 2100-2300 but damn its hard! Today I'm increasing my protein and fat a little to see if I can get there.

Kudos to you for getting up at 4:30am!!!! And....I agree with Kimm4's advice, it's always best to hire an experienced contest prep nutritionist for your prep diet, especially for your first time. GL~!

[cassiegose]

Originally Posted by IronFigure

Kudos to you for getting up at 4:30am!!!! And....I agree with Kimm4's advice, it's always best to hire an experienced contest prep nutritionist for your prep diet, especially for your first time. GL~!

Awe thanks... I've been waking up that early for the past 7 years now so really don't think anything of it anymore. As for the nutritionist... I would honestly LOVE to hire one but just graduated college and am trying to get certified as a personal trainer and honestly can't afford to hire a nutritionist. My boss at the gym has done bb contests before and has trained other girls so he is helping me along. I'm trying to get as much free advice as possible while learning as much as I can on my own. We'll see how it goes.

Whats your take on dairy when training for a figure comp? Any advice there? I keep getting conflicting suggestions.

[kimm4]

Originally Posted by Hardness23

I say cut the cheese because it's dairy, and dairy is not going to help you lean down. If it's fat free it's not as bad, but even then it still has lactose which is a form of sugar. If you are eating it after a workout that's ok, but when you get close to competition you want to cut out all dairy and forms of sugar otherwise your body will hold on to that last bit of fat you want to get rid of.

Ok, I'm going to say it once more...you are seriously misinformed. I keep dairy in all the way till the wed before my show. I never have a problem with getting lean enough for the stage. There are many competitors that keep dairy in their contest prep.

I see too many people get ready for shows and cut out all these foods they think they can't eat. If they only knew what they could eat it would make their preps so much easier...seriously...

[cassiegose]

Originally Posted by kimm4

Ok, I'm going to say it once more...you are seriously misinformed. I keep dairy in all the way till the wed before my show. I never have a problem with getting lean enough for the stage. There are many competitors that keep dairy in their contest prep.

I see too many people get ready for shows and cut out all these foods they think they can't eat. If they only knew what they could eat it would make their preps so much easier...seriously...

Thanks kimm. I'll take your advice on this.

[daviess]

Originally Posted by Hardness23

...So girls what do your diets look like 16 weeks out?
Right now like I said I'm 15 weeks and have cut most carbs except for veggies. However, I eat A LOT of protein and my cals still equal about 2300-2400 a day. I wanted to start here and adjust the diet as necessary as the weeks go by. This is my starting point instead of hitting the diet so hard my body goes into a state of shock and my body starts storing fat. I plan on increasing the cardio, and dropping the calories gradually, keeping the carbs out (I don't do well with carbs). I'm thinking I might substitute some of the protein shakes with more real food as I get closer too. Also, I might try to stop eating my peanut butter right before bed and try to keep my meals small at night which is the hardest for me because this is when I'm the most hungry.
Last time I had no regard for muscle loss and just did everything I could to lose as much weight as possible. SO now for the bb show this is hard because I need to still get leaner than before and stay more muscular. I figure I'll do this by keeping my protein higher this time. Feel free to critique me!

do not!!! i repeat do not!!! cut out all carbs at this point. that is a bad move. your body needs some carbs or will go into catabolic state and eat muscle. time your carbs for just in the morning and around workout time if you dont do well with them.
so say in the morn you can have your oatmeal, peanut butter, egg, egg white (u NEED your healthy fats!)
than b4 workout-weights another complex carb with your protein, like yam or oatmeal.
and then RIGHT after weights quick carb and protein, like whey and dextrose in water.
.. at least keep carbs in at these times, most imp time...

[IronFigure]

Originally Posted by cassiegose

Awe thanks... I've been waking up that early for the past 7 years now so really don't think anything of it anymore. As for the nutritionist... I would honestly LOVE to hire one but just graduated college and am trying to get certified as a personal trainer and honestly can't afford to hire a nutritionist. My boss at the gym has done bb contests before and has trained other girls so he is helping me along. I'm trying to get as much free advice as possible while learning as much as I can on my own. We'll see how it goes.

Whats your take on dairy when training for a figure comp? Any advice there? I keep getting conflicting suggestions.

That's awesome you have someone experienced to help you along! As for dairy...I have serious ummmm gas/potty issues with dairy, not exactly lactose intolerant but near close AND I don't like cheese unless it's on pizza (weird I know). So, I really don't each much dairy to begin with. But, I would follow Kimm4's advice and not cut it out just limit your portions and keep everything balanced. Oh...and do not eliminate carbs - daviess is right on!

[cassiegose]

Originally Posted by IronFigure

That's awesome you have someone experienced to help you along! As for dairy...I have serious ummmm gas/potty issues with dairy, not exactly lactose intolerant but near close AND I don't like cheese unless it's on pizza (weird I know). So, I really don't each much dairy to begin with. But, I would follow Kimm4's advice and not cut it out just limit your portions and keep everything balanced. Oh...and do not eliminate carbs - daviess is right on!

Yes its definitely a blessing to have somebody helping me along. Yeah I haven't cut carbs out... they are limited but still having my oatmeal, sweetpotatoes, grapefruit, and veggies. I will of course cut back when I get closer to the competition but for now I definitely feel like I need the fuel.

Thanks!

[kimm4]

Originally Posted by cassiegose

Yes its definitely a blessing to have somebody helping me along. Yeah I haven't cut carbs out... they are limited but still having my oatmeal, sweetpotatoes, grapefruit, and veggies. I will of course cut back when I get closer to the competition but for now I definitely feel like I need the fuel.

Thanks!

Smart move by keeping the carbs in!

I will tell you right now I've seen competitors cut out dairy, pb, red meat, wheat bread, whole grain cereals, condiments...all the things they think are taboo on a contest prep diet. They keep their foods boring/bland and are still unable to get their conditioning down come show time.

So the problem isn't the food they eat...the problem is their calories/macro breakdowns are wrong...which creates an off balance in their plans.

[cassiegose]

Originally Posted by kimm4

Smart move by keeping the carbs in!

I will tell you right now I've seen competitors cut out dairy, pb, red meat, wheat bread, whole grain cereals, condiments...all the things they think are taboo on a contest prep diet. They keep their foods boring/bland and are still unable to get their conditioning down come show time.

So the problem isn't the food they eat...the problem is their calories/macro breakdowns are wrong...which creates an off balance in their plans.

So kimm whats your take on salt? I rarely eat salty food but once in a while I'll throw a dash on my oatmeal or put a little garlic salt on my chicken. I know salt isn't going to make me gain weight (espically the small amount that I eat) and I'll cut it out bigtime before my competion but I really don't need to be too worried about it right now do i? My friend did a competition last year and didn't eat any salt for like 3 months before the competition. It didnt' make any sense to me but figured she had a reason for doing that.

Also, whats your take on coffee? She also cut all coffee out of her diet the last 3 months before the competition. She said something about coffee making her retain fat or something. I didn't quite get it.....

[kimm4]

Originally Posted by cassiegose

So kimm whats your take on salt? I rarely eat salty food but once in a while I'll throw a dash on my oatmeal or put a little garlic salt on my chicken. I know salt isn't going to make me gain weight (espically the small amount that I eat) and I'll cut it out bigtime before my competion but I really don't need to be too worried about it right now do i? My friend did a competition last year and didn't eat any salt for like 3 months before the competition. It didnt' make any sense to me but figured she had a reason for doing that.

Also, whats your take on coffee? She also cut all coffee out of her diet the last 3 months before the competition. She said something about coffee making her retain fat or something. I didn't quite get it.....

I live on black coffee and water all through prep. You don't need to cut out salt, because all the fluids you drink will flush it out of your system.

Peak week I will slowly cut the salt back the last few days. The only day I have no salt is on show day, just what's in my food.

People try to get too fancy making all these drastic changes...biggest mistake competitors make.

[iKoniConSciencE]

I second, third, fourth, and fifth that "do NOT cut out your carbs so early" statement!

I made a mistake which would have cost me dearly had it been closer to competition:
Three days ago, I completely wore myself out. My legs were so sore that it hurt to move. My mental energy was nonexistant and my body chemistry was out of sync. On top of these horribly vigorous workouts, I was depleting my carbs as well as slowly cutting my calories.

I got quite sick. I mean, I felt undescribably terrible. All I wanted to do was sleep, AND I was incredibly hungry. I ate until I was not quite so hungry, which took far too long. I still depleted my carbs, but just ate more food. Yesterday, I still performed my grueling workouts, but threw all my dietary principles out the window and said, "Screw it! This is my life, happiness, and well-being we're talkin' about here!" I needed carbs, and I ate 'em.

Today, I am back on track and feelin' fine! Still, I have learned a few valuable lessons: overtraining = bad, immediate switch to keto diet after months of normal carb consumption = bad, and overtraining + carb depletion = killer.

[Hardness23]

I am not trying to PUSH my diet of low carbs on anyone, and I apologize if I came off that way.
Instead I am going to present my diet like I have been and also present the results, as it has been working FOR ME.
I have been monitoring my diet precisely since 2006, even in the off season.
I do best dieting with limited carbs.
Sure, many girls may eat dairy,
many girls may eat carbs,
many may tell you this, tell you that, but you are going to be pulled in one direction and then another until you figure out WHAT IS BEST FOR YOU.
And that is the true skill behind this entire sport. And by the way look up how many girls follow all different kinds of diets because everyBODY is different.

FOR ME-- I function the best with limited carbs! I eat a very clean diet now of leafy greens, and a variety of vegetables which provide my body many nutrients it needs. My carbs also come from peanuts and peanut butter. I grill up a 5-6oz chicken breast with peanut butter and spinach before my workouts and get a massive pump.
I feel great! In the transition from bulking to this diet of course it is hard but when I stick to it through those days of low energy and mood swings, I drop fat, train hard, maintain muscle and feel fine! And you know why I don't eat carbs and dairy??? Because they make me feel like crap (once I'm used to my cutting diet)! Just like if I were to go eat pizza it would make me feel like crap because my body is not accustomed to that food for it's energy. And yes, I have energy for my workouts!

So take it for what it's worth. I will keep doing what works for me although I do appreciate opinions, not personal attacks. Sometimes I make the mistake of seeking advice when I already know the answer. I need to stop second guessing myself.

Just follow my progress through the next couple months, and that's all that needs to be said.

[Eliz1082]

You are not making mistakes by seeking advice, there are a LOT of very experienced competitors on here that have made countless mistakes in their past prep experience and are generous enough to share them with us newer competitors so that we might have an easier time reaching our contest goals.
Nobody is attacking you, they just feel passionate about not making your prep too stressful and strict too early, they don't want you to make mistakes that will cause you to hit the wall and get discouraged later.
Hiring an experienced nutritionist might be your best moneys spent for contest prep.
If you can't afford one, luckily we have the ladies on here who are nice enough to offer their experience.

[jaymel]

Originally Posted by Hardness23

I just thought the norm was 12 weeks, but then I heard someone say cut out all dairy at 16 weeks. Do some people diet at 16 weeks out? Right now I'm 15 weeks from my first bb show, and have cleaned up my diet, but not cut down my cals too much yet.

- Not everyone cuts out dairy! Milk is a fat burner in moderation and Non-Fat milk is not evil in the dieting world just depends on the trainer! I think 16 weeks to start dieting is fine as long as your calories are still moderate and depends how much fat you need to lose and how lean you are to begin with.

- I'm currently 10 days out from a bodybuilding competition, I drink milk as per my trainer and after all he did nationals! Watching another girl he helped train also had NO issues with dairy products including cottage cheese, non-fat milk, source yogurt she won both of her competitions and was RIPPED and SHREDDED!

I'm not a trainer just over years of experience, trial and error and trusting in others!

[kimm4]

http://www.bodybuilding.com/fun/layne36.htm

Very good article on contest prep for those interested.

[Eliz1082]

Originally Posted by kimm4

http://www.bodybuilding.com/fun/layne36.htm

Very good article on contest prep for those interested.

I have been using the recommendations form this article, it is great. Layne knows his stuff! It allows for a slow and steady fat loss without completely depriving yourself and losing too much muscle mass. I don't understand why so many people think they need to completely eliminate carbs or fat. If only they knew it doesn't have to be so unbearable and that they shouldn't be afraid to try something less extreme.