i started thirteen weeks out.. 3 weeks ago...and basically stuck to 100g carbs, 250g protein, and 40g fat monday thru saturday, and sunday droped it to as close to 0g carbs i could get, 250g protein, and 55g fat for the first two weeks. My cardio was 2 days a week, half an hour, low intensity and my workouts remained the same intensity, if not more, with the same amount of weight doing 8-12 reps per set...i droped from 185-177
Starting this week and hopefully continuing this particular diet:
Monday and Friday: 250g Protein, 300g Carbs, 40g Fat
Tues. Wed. Thur. Sat.: 250g Protein, 100g carbs, 55g Fat
Sunday: 250g Protein, 0g carbs, 60g Fat
My workouts are Monday thru saturday and besides the first two weeks i have not done any cardio, besides the occasional pick up game of basketball where i did as little running as possible.
Im hoping too lose around 2 pounds a week from here on out which should put me at 175 this coming monday...and around 155 for the show
My supplements are Whey and Casein protein, BCAA powder, Glutamine Powder,and Fish Oil
Please let me know if u guys see anything wrong or would change anything...Any criticism would be greatly appreciated
|
-
03-27-2009, 03:57 PM #1
- Join Date: Feb 2008
- Location: Orlando, Florida, United States
- Age: 36
- Posts: 6,774
- Rep Power: 8538
11 weeks from first comp..pics in included..advice please
Last edited by UCFBuilder; 03-28-2009 at 09:22 AM.
-
03-27-2009, 11:59 PM #2
-
03-28-2009, 08:24 AM #3
-
03-28-2009, 09:17 AM #4
-
-
03-28-2009, 09:23 AM #5
-
03-28-2009, 09:58 AM #6
start practicing your posing.
http://www.bodybuilding.com/fun/pose.htm1 year out!
"The important thing is this: To be able at any moment to sacrifice what we are for what we could become."
"If your out of breath, dizzy, feel like vomiting, can't remember your name, you are on the right road".
www.mindandmuscle.net
-
03-28-2009, 10:10 AM #7
- Join Date: Oct 2006
- Location: Man, West Virginia, United States
- Age: 36
- Posts: 8,329
- Rep Power: 8478
Why did you drop your carbs so drastiucally ? Did you stop losing weight ? I wouldnt change anything unless you start slowing down in weight loss honestly. Most people have a rpboelm with adjusting macros for no reason, which is a big problem in strength maintenance, and muscle sparing. You are lean for sure, but it wont take you long to get leaner if you do it right. You dont need to drop carbs so drastically unless thats what you enjoy, but if you want the good stuff, keep them in lol
Team Norton
The Strength Guys
It's time to bring V2.0
-
03-28-2009, 04:07 PM #8
-
-
03-28-2009, 04:08 PM #9
-
03-29-2009, 06:11 PM #10
-
03-29-2009, 06:25 PM #11
- Join Date: Apr 2007
- Location: Florida, United States
- Age: 47
- Posts: 55
- Rep Power: 208
Carbs!
I know you may think that you should drop carbs really low, but looking at your pics i think you can get away with 200-275 a day if you are doing cardio 4-5 days a week, i like to eat so i do extra cardio. I only use 150,150,250 carbs for the last 2-3 weeks with no bread, milk, or fruit and limit the sugar. For my last contset i lost about 1-1.5 pds a week, so retained most of my muscle, so I suggest reducing carbs in a more gradual manner. Good Luck
"The only time success comes before work is in the dictionary"
WNBF PRO
TACP 25
-
03-29-2009, 08:04 PM #12
- Join Date: Feb 2008
- Location: Orlando, Florida, United States
- Age: 36
- Posts: 6,774
- Rep Power: 8538
Thats the thing...i absolutely hate doing cardio...which is the reason 4 days out of the week my carbs are only at 100g...im gonna try and go as long as possible with doing cardio...ive made sure my workouts are extremely intense so i dont have to do cardio...hopfully that coupled with my diet will lean me out enough
-
-
04-01-2009, 02:39 PM #13
Just my two cents...
Hey..saw the thread and have to agree with some that your carbs are too low toooo soon...Keep carbs up....no junk....lift heavy as possible foro 8 to 10 reps and keep cardio maybe for days you don't lift....always eat within the hour after your workout...is the comp. based on height, weight ??? because even is your weight is a bit high in number it could actually be muscle replacing fat..but if you're lifting with the intensity you say you..and low carbing...make sure you're not burning muscle...also, Posing practice everyday maybe twice a day for two half hour sessions will harden up the muscle...why no creatine??just curious..hope this helps...Ironviolin
NPA Pro Female Athlete of the Year
2007 2008
NPC National Level Qualified Competitor
IRONVIOLIN1 Youtube channel
Double-T Sports Femme Fatales
Bookmarks