first competition is over. now what?

Natdabugg7 · 05-01-2008, 03:58 AM

I competed in my first figure competition last saturday and placed 4th. It was an amazing experience and I already plan on doing many more. My next one is going to be in August of this year. So how do I go about taking a month off from cutting and really using this time to my advantage? My main concern is my diet. I have a new workout routine which is heavier weights and less reps. I also dropped my cardio to 4 times a week, 30 minutes each.

-My diet is the same as my contest prep diet. I added in 25 grams of carbs this week and 5 grams of fat. Should I continue doing this? like next week add in an additional 25 grams of carbs and 5 grams of fat?? I am soo lost with how much I should be eatting since my calories were so low for such a long period of time. I don't want to put on any fat.

-1 week out from the show my macro's were:
1,070 calories
17g fat
57g carbs (34 coming from my veggies)
176g protein

-my macro's for this week are:
1,102 calories
21g fat
64g carbs (again 34 coming from veggies)
168g protein

I am 5'8 1/2 and the day of my show I was 128lbs.

Any thoughts, inputs? previous threads for post contest for women?

THANKS! Natalie

precisou2004 · 05-01-2008, 06:29 AM

Quote:

Originally Posted by Natdabugg7

I competed in my first figure competition last saturday and placed 4th. It was an amazing experience and I already plan on doing many more. My next one is going to be in August of this year. So how do I go about taking a month off from cutting and really using this time to my advantage? My main concern is my diet. I have a new workout routine which is heavier weights and less reps. I also dropped my cardio to 4 times a week, 30 minutes each.

-My diet is the same as my contest prep diet. I added in 25 grams of carbs this week and 5 grams of fat. Should I continue doing this? like next week add in an additional 25 grams of carbs and 5 grams of fat?? I am soo lost with how much I should be eatting since my calories were so low for such a long period of time. I don't want to put on any fat.

-1 week out from the show my macro's were:
1,070 calories
17g fat
57g carbs (34 coming from my veggies)
176g protein

-my macro's for this week are:
1,102 calories
21g fat
64g carbs (again 34 coming from veggies)
168g protein

I am 5'8 1/2 and the day of my show I was 128lbs.

Any thoughts, inputs? previous threads for post contest for women?

THANKS! Natalie

CONGRATS on ur 4th place. My concern though is that your calories are way way too low ! Im sure you could spruce those up to at least 1300-1400 and still have the same results

Your whole eating wasnt that low for months before the comp. correct ? or was the low cal count only those 2 weeks before the show ?

gfundaro · 05-01-2008, 10:48 AM

You need to put on fat. Competition fat levels are *not* healthy, and don't fool yourself into thinking they are just because you look lean. You need to gain some body fat to maintain your normal bodily functions and hormonal levels to prevent amenorrhea. Besides, now would be a great time to add some more muscle mass. You shouldn't be concerned with fat loss or trying to eat 1,000 calories a day post-contest. Doing that will just lead to muscle and bone loss.

matthewluke60 · 05-01-2008, 11:27 AM

You need to cross over to strongman/strongwoman and compete there! Ahem, I mean good job on your competition. Just sayin.

Natdabugg7 · 05-01-2008, 12:25 PM

thanks for all the responses. I do plan on putting on weight. I am very aware that competition fat percentages are not healthy. I am just double checking that slowly increasing my calories is the right way to go. I have done my research on post competition dieting (not dieting... lifestyle.. i hate the word diet) and I know it is a slow process to get your metabolism back up from the beaten it just received so I wanted to double check that increasing 25g of carbs and 5g of fat weekly is sufficient enough to make gains weight wise and strength wise.

I understand that I can not go from a 1,000 calorie diet and jump upto 1,500 calories. But maybe 100 calories a week until I am back up again will do the job. I need to teach my body to learn to trust me again and realize I am feeding it again so it doesn't store it as fat.

Natdabugg7 · 05-02-2008, 08:20 AM

i had a total binge last night! I was like "natalie! u r not in competition mode right now.. enjoy life a lil' before u start cutting again!" So I had a huge icecream sundae, 3 mini bagels, n a 1/2 bowl cereal (i had to throw out the rest... i literally couldn't finish it) So of course I felt like pure **** after n still do. I wish I could just eat it n enjoy it n move on w/ my life!! Now I am gonna torture myself for probably 2 weeks about this! I either wish I could eat that crap and smile about it so I could actually enjoy it... or I wish I could turn back time and not have done it!

But it is over and done with and I think the only reason I did binge is b/c my calories are still too low for me. So my body is just starving. esp. with my workouts being more intense. So I know I said I was adding my carbs back in slowly on a weekly basis but I thought about this last night as a learning experience and clearly my body is telling me to feed it more and fuel it for my workouts!! So I have come to the conclusion i am going to add back in another carb today and listen to what my body is telling me to do!

my question is do I add this carb to my pre workout meal or post? I personally like post better cuz it gives me something to look foreward to! What are your thoughts? My "diet" would now look like this:

meal 1: 6 egg whites 1/2 cup oatmeal
meal 2: 4oz grilled salmon (pre-workout)
meal 3: protein shake (immediately after lifting.. like while i am walkin off the floor)
meal 4: 4oz grilled chicken, 1 whole grain pita, 2 cups veggies (i don't measure out my veggies... i just pour a crap load in a bowl)
meal 5: 6 egg whites, again 2 cups veggies
meal 6: protein pudding w/ 8 almonds

its roughly 1,182 calories
80g carbs
22g fat
172g protein

wow! sorry this post is sooooooo long!

Spottydog · 05-02-2008, 01:16 PM

Don't worry about the binge... even the best do it post-comp:
http://forum.bodybuilding.com/showth...hp?t=107452111

Good job placing... in 3 years or so I want to compete.

hamillcm · 05-02-2008, 02:00 PM

Hey I just came on this post by chance, but I wanted to tell you that I am right there in the same boat as you. I too just competed a few weeks back, however in bodybuilding, and I have another comp just 30 days away! I cant seem to get my diet back on track! I am doing great in the gym and I am lifting heavier and I am also doing great on the diet during the day, but then when I get home I just go nuts! Thank god I have been 100% clean on the diet today....I just decided I had to set a date and stick with it. So that is what I suggest you do. Today is my day!

As far as your BF, I agree with what others have said, it is unhealthy to keep it too low, but you do need to remember that it is comp season and you need to keep it under control. So figure out what you want your max BF to be and dont let it go any higher.

Good luck on your next comp!!

Natdabugg7 · 05-03-2008, 04:52 AM

thanks so much! My trainer said my lil binge is normal. He said sometimes we need it for our "psyche." I wouldve felt better if it was a huge bowl of oatmeal and not ice cream... but I am only human! LOL....

spottydog..........why 3 years? just curious cuz u look awesome now!

hamill.... good advice! I am giving myself 4 weeks to be a lil off on my diet (not too much cuz my mind mentally can't handle it) and then the 1st week of june I am back on and counting down to my next show!

-i added back in some carbs pre and post workout. I am hoping this will make me feel much better, more satisified mentally, and give me some kickass workouts while i have the energy!!!

have a great day everyone! follow your dreams