Water Weight/Diet/Cutting/Abs

atreyubeat · 07-01-2009, 03:13 PM

Title says it all, yet doesn't say it all. I am new to the world of actually being a "model", or any form of promotional work for companies, basically being a body that just gives samples to other people, etc., and was looking for some advice. I have done a little bit of promotional work in the past, but nothing that required me to be showing off the old abdominal muscles. I have been training really hard over the past two months, and you can all view my past posts for more information on some of the info I have thrown out there, but here are the basics.

1.) I need some advice on what to do as far as diet to get my water retention to as minimal as possible. I know things like sodium intake etc. effect that, but I have always wanted to know what other people know about this, and what they do before doing a competition, or any form of model work.

2.) Diet, I will post my supplements and diet at the end of this, pick it apart if you want, I have heard a lot about it so far, and so far, it has worked out great. Every two weeks I will have a cheat day like I did today! I used to do every one week, but have been getting better results every 2 weeks.

3.) As far as preparation for this, what can I do to make my abs "pop" as much as possible for this 6 hour event. It will be on a hot beach here in sunny Florida, and I have been training for 5k running events, so I already have great endurance, am pretty tone, but want to get as much of an edge on how I look as I can get. Any advice on a supplement take, or a diet plan the week before or even day before would be great.

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Diet:

Morning:
Oatmeal with Protein Shake

Pre-Lunch:
Tuna

Workout

Lunch:
Egg whites x8/rice cake with peanut butter/bowl of whole grain cereal with protein bar

Snack:
Carrot/bananna/fat-free yogurt/orange juice/ice shake

Bed-Time:
Protein Shake with Glutamine

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Supplements:

Controlled Labs REDuction AM/PM: (http://www.bodybuilding.com/store/clabs/reduction.html)

Glutamine

L-Carnitine

Chromium Picolinate

BCAA's

Mult-Vitamin

Protein Shake (both whey and casein, whey for pre-workout, and casein for bed)

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Workout (usually consists of 3 days on one day off for a total of six days a week):

Usually follow this routine to the "T". My workouts consist of 3 days on, one day off, and occasionally, 4 days on, and one day off. Anyways, I start my first day by making it the heaviest and most intense day. Run 3-5 miles or at least 20 minutes, walk on incline for 15 minutes, followed by bike for 30-25 minutes. Then to the weight sets where I work chest, bicep, and tricep. Then on second day, shorten cardio by 10 minutes, bike for 20-25 minutes, then work out shoulders, back, and neck. Third day, 1-2 mile run, 15 minutes on the bike, and burnouts of everything, chest, tri's, etc., just light weight, and burnout sets. Then on day off, just do my usual set of push-ups, and abs. Anyways, that's it. Any comments or suggestions would be great.

I know this is a ton of information in one post, but if someone could take some time to help out a person that is new to this type of thing, (not working out or cardio lol), but to the model/working thing, and any help on those questions, that would be huge. Thanks in advance!

atreyubeat · 07-01-2009, 09:13 PM

Nothing!

atreyubeat · 07-02-2009, 07:55 AM

*Bump* for bumps sake....

bald_is_sexy · 07-03-2009, 06:26 PM

increase your meals to 7 a day.... your not eating enuff often enuff.

Whomper107 · 07-03-2009, 06:48 PM

Wouldn't worry too much about water retention. Unless you have some sort of circulation issue, or just had a BIG cheat meal, then it is generally a nonissue. The reason competitive bodybuilders have that 'dry' look has nothing to do with water or sodium manipulation - they are just lean.

How many calories is in what you are eating everyday? Just eyeballing it, I would peg it at fewer than 1200... which is less than most girls eat, even while trying to lose weight. While you may have the scale moving right now, you simply cannot maintain your muscle mass with too drastic a caloric deficit. A good rule of thumb for determining if you you are at too large a caloric deficit is to monitor your strength in the gym closely. If your lifts are dropping consistently, then you're probably not eating enough.

atreyubeat · 07-03-2009, 09:23 PM

Quote:

Originally Posted by Whomper107

Wouldn't worry too much about water retention. Unless you have some sort of circulation issue, or just had a BIG cheat meal, then it is generally a nonissue. The reason competitive bodybuilders have that 'dry' look has nothing to do with water or sodium manipulation - they are just lean.

How many calories is in what you are eating everyday? Just eyeballing it, I would peg it at fewer than 1200... which is less than most girls eat, even while trying to lose weight. While you may have the scale moving right now, you simply cannot maintain your muscle mass with too drastic a caloric deficit. A good rule of thumb for determining if you you are at too large a caloric deficit is to monitor your strength in the gym closely. If your lifts are dropping consistently, then you're probably not eating enough.

Around 2,000 calories a day I try to maintain. I hit this with my protein shakes 2 x a day, and a bigger dinner with either 8 egg whites, or 3 chicken breasts. For snacks in between, usually just tuna.

Also, is 6 days a week of cardio to much? I am trying to stay in as much running shape in preparation for endurance competitions, trying to get into some 5 mile runs, etc. So I guess I am trying to find that balance of diet, with energy, with being able to actually still maintain and grow muscle. So far it has been working out pretty nicely, but wouldn't mind dropping another % or 2 of body fat,

. Who doesn't. Any other tips to get my abs to pop a little bit more, or cut a little bit? Again, is to much cardio have an effect on staying lean?

Barn01 · 07-04-2009, 07:34 AM

we'd need to see pics to see how far off you are from showing any ab definition. Womper is correct that it's not about water or sodium. You just have to be lean and toned. So you're on the right track with dieting and working out with weights. There's no magic pill it just takes time. If it was that easy and fast everyone would have a 6 pak

deathbygym · 07-04-2009, 08:03 AM

I am def. not an expert but if you take a look at your diet you are getting a majority of protein from one meal in the middle of the day. Why not eat the eggs and oatmeal in the morning and use that morning shake pre workout? the rice cake, peanut butter, whole grain cereal, and protein bar are like a few snacks just thrown together to make a full caloric meal. most people tend to not like using shakes as meals because of their faster digestion. i would consider just using shakes pre and post workout and a casein shake before bed. Rather than rice cakes and peanut butter and protein bars for lunch..why not a chicken breast and a cup of brown rice or something. anything that meets your calorie intake for that meal will do for you to maintain weight if this is what you have been eating for a while now.

Diet:

Morning:
Oatmeal with Protein Shake

Pre-Lunch:
Tuna

Workout

Lunch:
Egg whites x8/rice cake with peanut butter/bowl of whole grain cereal with protein bar

Snack:
Carrot/bananna/fat-free yogurt/orange juice/ice shake

Bed-Time:
Protein Shake with Glutamine

here is what i would suggest using what you have....

breakfast - egg whites 8x w/ oatmeal
pre-lunch (pre workout) - protein shake or tuna
workout
post workout - shake
lunch - chicken breast w/ brown rice or sweet potato
snack - carrot/banana/fat -free yogurt/orange juice/ice shake
bed time - casein shake with glutamine/ scoop of peanut butter

this way you are getting 7 meals....personally i am not a huge fan of the smoothies with fruit and stuff but if thats what you like go for it. i would rather have another meal

atreyubeat · 07-06-2009, 10:07 AM

Quote:

Originally Posted by deathbygym

I am def. not an expert but if you take a look at your diet you are getting a majority of protein from one meal in the middle of the day. Why not eat the eggs and oatmeal in the morning and use that morning shake pre workout? the rice cake, peanut butter, whole grain cereal, and protein bar are like a few snacks just thrown together to make a full caloric meal. most people tend to not like using shakes as meals because of their faster digestion. i would consider just using shakes pre and post workout and a casein shake before bed. Rather than rice cakes and peanut butter and protein bars for lunch..why not a chicken breast and a cup of brown rice or something. anything that meets your calorie intake for that meal will do for you to maintain weight if this is what you have been eating for a while now.

Diet:

Morning:
Oatmeal with Protein Shake

Pre-Lunch:
Tuna

Workout

Lunch:
Egg whites x8/rice cake with peanut butter/bowl of whole grain cereal with protein bar

Snack:
Carrot/bananna/fat-free yogurt/orange juice/ice shake

Bed-Time:
Protein Shake with Glutamine

here is what i would suggest using what you have....

breakfast - egg whites 8x w/ oatmeal
pre-lunch (pre workout) - protein shake or tuna
workout
post workout - shake
lunch - chicken breast w/ brown rice or sweet potato
snack - carrot/banana/fat -free yogurt/orange juice/ice shake
bed time - casein shake with glutamine/ scoop of peanut butter

this way you are getting 7 meals....personally i am not a huge fan of the smoothies with fruit and stuff but if thats what you like go for it. i would rather have another meal

Thanks a lot for this diet routine! That is huge, and exactly what I am looking for. Thanks very much, I will definitely be using this. It is a bit harder for me to get my nutrition. I am actually sitting here in Advanced Entertainment Law, and have 4 hours of class a day. Not to fear, I have tuna fish and an apple in a zip lock bag, and pre-workout I am going to use that new routine and go with a whey protein shake.

deathbygym · 07-06-2009, 10:48 AM

Quote:

Originally Posted by atreyubeat

Thanks a lot for this diet routine! That is huge, and exactly what I am looking for. Thanks very much, I will definitely be using this. It is a bit harder for me to get my nutrition. I am actually sitting here in Advanced Entertainment Law, and have 4 hours of class a day. Not to fear, I have tuna fish and an apple in a zip lock bag, and pre-workout I am going to use that new routine and go with a whey protein shake.

sounds good. glad i could help. yea i work 4pm-12am so it gets rough sometimes. everyone has different schedules and different meal times. just gotta do what you can. good luck.

atreyubeat · 07-07-2009, 12:50 PM

Roger that, and again thanks a lot. Just upped my amount of tuna fish and protein shakes throughout the day. Feel a lot more energy and seem to be putting on a bit more lean muscle while still staying lean, I am guessing it is due to being constantly moving from class to running to the gym lifting, then finally being able to get that full meal in. Had to make some changes because over the past two days when we got back into class, it was pretty rough.