Help!!!

[mjpacker]

I'm new here but I know I'm in the right place for some advice. I am 5 weeks out from my first figure competition. I've been training and dieting hard and heavy since mid-April. I stopped Creatine 8 weeks ago and then lost 10 pounds in 2 weeks. Since then ( 6 weeks!) my weight and fat % are the same. I cut all dairy, sugars, and carbs (except brown rice, sweet potato, and oatmeal) 9 weeks ago. Since then I only had carbs for breakfast and lunch. I was doing 30 min cardio 3 days a week. My weight training has always been 6 days a week. For the last 3 weeks I have had carbs for breakfast and every other day for lunch and cardio the same, calories 1500-1800, cut all almonds and fruits from diet. For the last 2 weeks carbs for breakfast every day and lunch every 3rd day and 45 min cardio 6 days a week, calories 1200-1600, and taking Hydroxycut. I NEVER cheat on my diet or skip workouts, and haven't had a cheat meal for 12 weeks. My trainer just keeps telling me to be patient, but I am running out of time and need to know if anyone can suggest anything that could help. I just think that my body is used to this diet since I've been doing it for so long, but how can I mix it up without making it worse? She says I need to lose about 10-15 pounds to be competitive, is this possible?!? She tests my fat % with calipers, sites are bicep, tricep, back, abs. Obviously all the trouble spots.

Here is a sample day for diet: I eat every 3 hours.
Meal 1 (before workout) : 1 scoop EAS protein
Meal 2 (after workout) : 2 scoops EAS protein, 1/2 C oatmeal
Meal 3 : 2 eggs/3 whites, 1 green pepper, 4 oz mushrooms, 1 tsp light olive oil (twice a week I add 1/2 C oatmeal or brown rice to this meal)
Meal 4 : 5 oz chicken, 2 C zuchini
Meal 5: 5 oz tilapia, 2 C broccoli
Meal 6: 5 oz chicken, 2 C broccoli OR 2 scoops EAS

Any help would be gladly accepted, thank you!!

[cassiegose]

Originally Posted by mjpacker

I'm new here but I know I'm in the right place for some advice. I am 5 weeks out from my first figure competition. I've been training and dieting hard and heavy since mid-April. I stopped Creatine 8 weeks ago and then lost 10 pounds in 2 weeks. Since then ( 6 weeks!) my weight and fat % are the same. I cut all dairy, sugars, and carbs (except brown rice, sweet potato, and oatmeal) 9 weeks ago. Since then I only had carbs for breakfast and lunch. I was doing 30 min cardio 3 days a week. My weight training has always been 6 days a week. For the last 3 weeks I have had carbs for breakfast and every other day for lunch and cardio the same, calories 1500-1800, cut all almonds and fruits from diet. For the last 2 weeks carbs for breakfast every day and lunch every 3rd day and 45 min cardio 6 days a week, calories 1200-1600, and taking Hydroxycut. I NEVER cheat on my diet or skip workouts, and haven't had a cheat meal for 12 weeks. My trainer just keeps telling me to be patient, but I am running out of time and need to know if anyone can suggest anything that could help. I just think that my body is used to this diet since I've been doing it for so long, but how can I mix it up without making it worse? She says I need to lose about 10-15 pounds to be competitive, is this possible?!? She tests my fat % with calipers, sites are bicep, tricep, back, abs. Obviously all the trouble spots.

Here is a sample day for diet: I eat every 3 hours.
Meal 1 (before workout) : 1 scoop EAS protein
Meal 2 (after workout) : 2 scoops EAS protein, 1/2 C oatmeal
Meal 3 : 2 eggs/3 whites, 1 green pepper, 4 oz mushrooms, 1 tsp light olive oil (twice a week I add 1/2 C oatmeal or brown rice to this meal)
Meal 4 : 5 oz chicken, 2 C zuchini
Meal 5: 5 oz tilapia, 2 C broccoli
Meal 6: 5 oz chicken, 2 C broccoli OR 2 scoops EAS

Any help would be gladly accepted, thank you!!

Hmm... your diet looks like mine... and I've also been dieting since April. I'm 6 weeks out from first comp... I'm also panicking a little wondering if I'll be ready in time. I feel your pain girl! One thing I might suggest is to switch up your workouts and see if that works. Are you doing any HIIT right now? Try running sprints or doing intervals on the stairstepper (the elliptical also works but not as well as the stairstepper in my opinion). You might also think about adding in some plyometrics to your weights.... jumping jacks, squat hops, jumping lunges (jump up between lunges and switch feet as your jumping). Another thing you could try is to add in an addition cardio session in the afternoon. I've been doing 2 cardio sessions per day for the past 2 months... it sucks but it might help.

Good luck!! Feel free to send me a pm if you ever need to chat/vent. I'm in the same boat so I can pretty much relate EXACTLY to what youre going through.

Cassie

[merse]

Cassie has some good advice
I shrank my meal sizes a touch as im also doing comp in 5 weeks
i was having 4oz of chicken etc at the start of my cut, but now ive cut it to around the 3.5oz. just a little change

also definatly do HITT

this close a carb up may not help, i had my last carb up a week or so ago.

what supps are you on?

[Lazedays]

You need to take a day off once a week. and you shold consider a carb up or high calorie day 1 or 2 times a week. I do double workouts 6x week and carb up (double my carbs with rice, sweet potatoes, ezeciel bread and oatmeal) once or twice a week. I try to carb up on leg days. Since I've been doing this I've tightened and dropp weight. Monday was my day off, no workouts, then Tues was my carb up day with chest, shoulders, tri's n abs in the am and 30 min cardio 2 hours after eating. And I always eat either ff ricotta cheese, whey and natty pb or low fat whipped cottage cheese right after my pm cardio. Now Wed I step on the scale and have lost1.4 lbs.

You need to give your body a rest and shock your body with a carb up day.

[mjpacker]

These are all great suggestions, thanks for your time! I agree that I need to shock my body again somehow but was unsure how not to do more damage.
My supplements are:
Ultra 40 (4 with 3 meals daily)
Muscularity (3 with 3 meals daily)
Lean Out (1 with each meal and 1 before a workout)
Fish Oil (1 with 3 meals daily)
Multivitamin daily
Hydroxycut max dose for the last 2 weeks.
I met with my trainer today and she says my fat % has gone down 1% and I've lost 2 pounds in the last 6 weeks. Her solution is less carbs and more cardio. 6 days a week of cardio, 60 minutes. And carbs breakfast and lunch every other day, the off days no carbs. I just really feel I need to take a step back and revamp my diet, I've been on a comp diet for such a long time that my body has just learned to adapt.

[merse]

Originally Posted by mjpacker

These are all great suggestions, thanks for your time! I agree that I need to shock my body again somehow but was unsure how not to do more damage.
My supplements are:
Ultra 40 (4 with 3 meals daily)
Muscularity (3 with 3 meals daily)
Lean Out (1 with each meal and 1 before a workout)
Fish Oil (1 with 3 meals daily)
Multivitamin daily
Hydroxycut max dose for the last 2 weeks.
I met with my trainer today and she says my fat % has gone down 1% and I've lost 2 pounds in the last 6 weeks. Her solution is less carbs and more cardio. 6 days a week of cardio, 60 minutes. And carbs breakfast and lunch every other day, the off days no carbs. I just really feel I need to take a step back and revamp my diet, I've been on a comp diet for such a long time that my body has just learned to adapt.

i feel ya. im currently going nuts with the diet
i do carbs at breakfast (but i do fasted cardio everyday b4 hand) and i have 1/4c rice after weights and additional cardio
these are the only times i have carbs really (apart from vegies etc)
its hard, but keep up with the diet and training and you will get there
its can get mentally hard tho, but push tru it!

[Lazedays]

Sometimes our body gets used to what were doing and need some confusion to get it moving again. that's why I suggested a carb up day. and you can get these carbs with super healthy foods too! add a half serving of oatmeal to 2 of your meals, or toast a slice of ezeciel bread and put some natty pb on it. Sweet taters are a figure girls dream!

another thing to consider, drop dairy if you haven't already. dairy is lactose and lactose is sugar. the only dairy I eat right now is ff ricotta or 1% whipped cottage cheese, and I will drop this also about 3 weeks out. (just under 8 weeks for me). If your diet is really low in fat, add a hand full of nuts or a tsp of fish oil. the omega fats feed your body and give it the much needed fats to thrive, and because your body is happy with the omega fats it's sheds the saturated fat that is stored in your body.

I'd be warry of 60 min of cardio all the time because I'd hate for your body to take away your muascles for energy. If you do do 60 min all the time, be sure your getting enough to eat. I hope this is helpful! If you have any other Q's I'll try my best and answer. and maybe some of the pro's can chim in also.

[stedpo]

Originally Posted by Lazedays

Sometimes our body gets used to what were doing and need some confusion to get it moving again. that's why I suggested a carb up day. and you can get these carbs with super healthy foods too! add a half serving of oatmeal to 2 of your meals, or toast a slice of ezeciel bread and put some natty pb on it. Sweet taters are a figure girls dream!

another thing to consider, drop dairy if you haven't already. dairy is lactose and lactose is sugar. the only dairy I eat right now is ff ricotta or 1% whipped cottage cheese, and I will drop this also about 3 weeks out. (just under 8 weeks for me). If your diet is really low in fat, add a hand full of nuts or a tsp of fish oil. the omega fats feed your body and give it the much needed fats to thrive, and because your body is happy with the omega fats it's sheds the saturated fat that is stored in your body.

I'd be warry of 60 min of cardio all the time because I'd hate for your body to take away your muascles for energy. If you do do 60 min all the time, be sure your getting enough to eat. I hope this is helpful! If you have any other Q's I'll try my best and answer. and maybe some of the pro's can chim in also.

I also hit my plateau and I am 4 weeks out. I became very frustrated b/c I am doing cardio twice/day as well and no change. My trainer switched me over to "carb cycling" and it has made a huge difference in just 2 days. Like you, my body just became used to the same diet.

Good luck!!!

[norinicole]

Originally Posted by mjpacker

These are all great suggestions, thanks for your time! I agree that I need to shock my body again somehow but was unsure how not to do more damage.
My supplements are:
Ultra 40 (4 with 3 meals daily)
Muscularity (3 with 3 meals daily)
Lean Out (1 with each meal and 1 before a workout)
Fish Oil (1 with 3 meals daily)
Multivitamin daily
Hydroxycut max dose for the last 2 weeks.
I met with my trainer today and she says my fat % has gone down 1% and I've lost 2 pounds in the last 6 weeks. Her solution is less carbs and more cardio. 6 days a week of cardio, 60 minutes. And carbs breakfast and lunch every other day, the off days no carbs. I just really feel I need to take a step back and revamp my diet, I've been on a comp diet for such a long time that my body has just learned to adapt.

Whoa, 6 days of 60minutes of cardio? That seems like a lot being 4 weeks out. Although I'm not sure how much you have left to lose, and there's a reason you're paying your trainer. If they feel that is what's needed, then disregard my comment.

I found that through diet I lost most of my bodyfat. I think you really need to simplify your diet at this point. Take out the fats too (horrible, I know).

When I was 2 weeks out I was down to 5 or 6 meals, no shakes, no dairy, no fats. This was pretty much it:

M1: 1/3C oats, 1C egg whites (no whole eggs!)
M2 - M4: 4oz chx & 1C veggies
M5 - M6: 4oz chx or 1C egg whites

I totally respect your trainer and how they feel you're going to lean out. Personally, I'd rather come in too lean (as I ended up being for my first comp).

Most of all - good luck!

[cassiegose]

Originally Posted by stedpo

I also hit my plateau and I am 4 weeks out. I became very frustrated b/c I am doing cardio twice/day as well and no change. My trainer switched me over to "carb cycling" and it has made a huge difference in just 2 days. Like you, my body just became used to the same diet.

Good luck!!!

What are you doing for your carb cycling? Just curious.

[stedpo]

Originally Posted by cassiegose

What are you doing for your carb cycling? Just curious.

For my carb cycling she has me doing:

High Carb Day:
No fats and 20 g protein at every meal +

Meal 1 - 35 g carbs
Meal 2 - 30 g carbs
Meal 3 - 25 g carbs
Meal 4 - 20 g carbs
Meal 5 - 15 g carbs
Meal 6 - Veggies + protein

I do this 1 day, then go two days on Low Carb day as such:

Protein, 25 g per meal & no starchy carbs

Meal 1 - 20 g carbs (post workout)
Meal 2 - Protein + veggies + 6-8 almonds
Meal 3 - (post workout) 20 g carbs
Meal 4 - Protein + veggies
Meal 5 Protein + veggies + 6-8 almonds
Mal 6 Protein + veggies + 6-8 almonds

Then I go to high carb day again.

The scale is moving again so it seems to be working. Hope this helps!

[Lazedays]

everyday I get 1.5G's per body weight of protein, .8g's of carbs and .4g's of fats (per lb of body weight). on high carb days, usually leg days I double my carb intake (1.6 g's). This is when I add quinoa, sweet potatoes and a larger serving of oatmeal. I track using daily plate so the pie chart makes it easy for me to hit the right % for my macros.
I'm 8 weeks out and this has been very successful for me.

[cassiegose]

Thanks girls for posting what you're doing. Its always interesting to see what everybody is doing!

Good luck ladies!

Cassie

[Romnas]

if you're not dropping fast enough by 4 weeks, try doubling up on cardio, ie morning and evening. Start eating egg whites rather than eggs, and simple veg. like green beens and broccoli. My diet was pretty boring the last few weeks...fish, beens, 0 carb protein up until the last 3 weeks, where it was just fish/chicken and green beens.

good luck

[kimm4]

Originally Posted by mjpacker

I'm new here but I know I'm in the right place for some advice. I am 5 weeks out from my first figure competition. I've been training and dieting hard and heavy since mid-April. I stopped Creatine 8 weeks ago and then lost 10 pounds in 2 weeks. Since then ( 6 weeks!) my weight and fat % are the same. I cut all dairy, sugars, and carbs (except brown rice, sweet potato, and oatmeal) 9 weeks ago. Since then I only had carbs for breakfast and lunch. I was doing 30 min cardio 3 days a week. My weight training has always been 6 days a week. For the last 3 weeks I have had carbs for breakfast and every other day for lunch and cardio the same, calories 1500-1800, cut all almonds and fruits from diet. For the last 2 weeks carbs for breakfast every day and lunch every 3rd day and 45 min cardio 6 days a week, calories 1200-1600, and taking Hydroxycut. I NEVER cheat on my diet or skip workouts, and haven't had a cheat meal for 12 weeks. My trainer just keeps telling me to be patient, but I am running out of time and need to know if anyone can suggest anything that could help. I just think that my body is used to this diet since I've been doing it for so long, but how can I mix it up without making it worse? She says I need to lose about 10-15 pounds to be competitive, is this possible?!? She tests my fat % with calipers, sites are bicep, tricep, back, abs. Obviously all the trouble spots.

Here is a sample day for diet: I eat every 3 hours.
Meal 1 (before workout) : 1 scoop EAS protein
Meal 2 (after workout) : 2 scoops EAS protein, 1/2 C oatmeal
Meal 3 : 2 eggs/3 whites, 1 green pepper, 4 oz mushrooms, 1 tsp light olive oil (twice a week I add 1/2 C oatmeal or brown rice to this meal)
Meal 4 : 5 oz chicken, 2 C zuchini
Meal 5: 5 oz tilapia, 2 C broccoli
Meal 6: 5 oz chicken, 2 C broccoli OR 2 scoops EAS

Any help would be gladly accepted, thank you!!

As a long time competitor I will give you my honest thoughts. If your 5 weeks out and still have 10-15 lbs to lose...that means the diet you were given was not right for you period. Just looking at what your eating now I can tell your healthy fats are too low. Healthy fats are crucial for fat loss and when you don't get enough progress will stall. People should not have to make drastic cut backs on carbs, cut out dairy, pb, nuts, etc...a bb/figure diet does not have to be boring to get results. It's all about finding the right amount of calories and that perfect macro breakdown that works for you. (This will come in time with trial and error) Double cardio sessions should not be needed during contest prep. Unless the person decides to eat higher calories. The problem with double cardio sessions is you will normally lose more muscle than fat. I would rather keep my calories a little below the norm and save my strength (which I never lose) and energy for my lifting. I never do more than 25-30 min cardio through my entire prep...there's no need to.

At this point just follow your trainers advice. It's your 1st show so use it as learning experience. That's what we all do.

Best of luck, have a blast!!

[Lazedays]

Originally Posted by kimm4

Healthy fats are crucial for fat loss and when you don't get enough progress will stall. People should not have to make drastic cut backs on carbs, cut out dairy, pb, nuts, etc...a bb/figure diet does not have to be boring to get results. It's all about finding the right amount of calories and that perfect macro breakdown that works for you.

Curious Kimm, what % of your intake is fat? When I'm not cutting and just building I'm around 30%, now that I'm cutting I'm around 20 to 25%. Always have a tbsp of natty pb, and cook with a bit of olive oil and eat fish everyday. haven't been eating much other nuts though!. I am just under 8 weeks, do you think my fat% is ok?

[Romnas]

Originally Posted by kimm4

As a long time competitor I will give you my honest thoughts. If your 5 weeks out and still have 10-15 lbs to lose...that means the diet you were given was not right for you period.

I wouldn't necessarily agree that it is always the case. Every person is different, and there are many ways to do it. If the way you say was the only way it works, well, a lot of gals on stage would look like crap, which is not being the case. I was about 12 pounds off my goal weight at 6 weeks out, and got it off. Some women have more bottom fat, and may require additional cardio. I think it's great if you can get your weight close enough to a point where you don't need to loose much. Genetics play a big role, and how you manage around your week points is through experience with what works for your body. I've found that it's hard for me personally to keep my weight close to that on stage. I feel better physically and mentally a slightly higher weight, then dropping it down in the last 6 wks.

It is important to keep the healthy fats though, I more than agree...especially with flaxseed oil, evoo, salmon, nut butters, etc. We're all in the same boat in the end, and I can only say what I know from experience. But again, we're all different, and I think it's good experiment with what works for you and taking all things with a grain of salt ))

[merse]

i think i now agree to a point with kimm (im still very stubborn to)
ive been on a prep for 2 months that has cut all dairy really and has been super low carb
the last week or so, i was suggested to cut shakes and replace with real food, and cut out PB and avocado. now im at under 5 weeks out from comp to and i think this has all been done too early
im doing to 2 cardio sessions a day and with living off a tiny bit of oatmeal, egg whites, turkey and not much else, last night my body reacted and i passed out in the middle of making my lunches and hot the floor

i just went to the docs to get some tests and will find out on friday my results

its hard to know what to do, but kimm is offering some good advice. too many people start their preps either too early or too late, or make the changes to their prep at the wrong times. i think ive gone in too early and this is why i passed out. be careful and take the advice on here!

all the best!

[kimm4]

Originally Posted by Romnas

I wouldn't necessarily agree that it is always the case. Every person is different, and there are many ways to do it. If the way you say was the only way it works, well, a lot of gals on stage would look like crap, which is not being the case. I was about 12 pounds off my goal weight at 6 weeks out, and got it off. Some women have more bottom fat, and may require additional cardio. I think it's great if you can get your weight close enough to a point where you don't need to loose much. Genetics play a big role, and how you manage around your week points is through experience with what works for your body. I've found that it's hard for me personally to keep my weight close to that on stage. I feel better physically and mentally a slightly higher weight, then dropping it down in the last 6 wks.

It is important to keep the healthy fats though, I more than agree...especially with flaxseed oil, evoo, salmon, nut butters, etc. We're all in the same boat in the end, and I can only say what I know from experience. But again, we're all different, and I think it's good experiment with what works for you and taking all things with a grain of salt ))

Right every person is different and that's why I said you have the find the right diet that works for you. (meaning calories and macro breakdowns) Getting lean is not about doing hrs upon hrs of cardio no matter what your body type. A person can train and do cardio like a madwoman...but if your diet's off you'll continue spinning your wheels.

If a person needs to lose 10-15 lbs in their last 5 weeks of prep then something is off in their diet, or they didn't give themselves enough time to diet. Her trainer is taking drastic measures to get her there, you can see it right in her eating plan. So now it's crunch time and you're taking a chance on losing muscle in the process of trying to get that amount of weight off.

I've been a competitive bb for over 10 yrs. I've done more shows than I can count and have been lucky enough to work with some of the best trainers all over the US. It's been a ton of trial and error and going back to the drawing board...a very long road indeed. I don't want people to have to travel the long road and make mistakes like I did. If I can give solid advice and make someone's prep easier...that makes me a happy woman.

Sure there are girls that look great on stage, but there are plenty that look like crap. The most important factor in contest prep is your diet and it will make or break you come show time.

I would never push anything on anyone. I'm just giving honest advice because I have a lot of years experience in this sport. (Not only with myself but working with clients as well)

[kimm4]

Originally Posted by Lazedays

Curious Kimm, what % of your intake is fat? When I'm not cutting and just building I'm around 30%, now that I'm cutting I'm around 20 to 25%. Always have a tbsp of natty pb, and cook with a bit of olive oil and eat fish everyday. haven't been eating much other nuts though!. I am just under 8 weeks, do you think my fat% is ok?

30% through my entire prep. (I cut back 5g on refeed days 2x a week) My diet during contest prep never changes...little changes through peak week only.