Pre-competition week questions

SC1 · 03-22-2006, 09:52 PM

I got a few specific questions on competition week. I've done a ton of research, but would like to hear some more "real world experience" from those of you who've competed if you don't mind sharing! I've seen a couple other people ask similar questions in journals since it's that time of year, so chime in if you've got any first comp questions!

The big one! Comp. week diet/training. I tentatively plan on having a medium cal/carb day on Monday and doing legs for the last time. Then low cal/low carb Tues, Wed, Thurs. Light chest/back circuit Tuesday, light arm circuit Weds, off Thurs and Fri. I am wondering if I am waiting too long to start carb depleting, but I'm afraid that if I start any earlier, I'll die. When does everyone else start?

Carb loading right before the contest. I have heard everything on this topic from people eating total carb junk (like pancakes and cookies for Saturday breakfast!) to eating normal, but adding more oats. I'm completely lost on this one. Anyone care to share what they eat? Specifically, I guess I don't understand HOW much I need to carb up. To a normal day level or above? Friday day or night, Saturday morning or both?

Hair removal- does this mean ALL hair??? I plan on the legs/bikini wax. Is the arm hair necessary? I'm scared that it will grow back funny.

Sodium/water- thanks to the last sodium thread, I've decided to not sodium load/drop. I'll just watch that it's not very high a couple days before. Does dehydrating yourself or using a diaretic make that much difference? If so, when do you stop limiting your water or when do you take a diaretic? Any good ones to recommend?

Thanks for your help!!!

PrissyPants · 03-26-2006, 11:00 AM

Okay, SC, everyone has their own way of doing things, but here are a few things that have worked for me.

Diet: Eat low carb Monday and Tuesday. Carb up on Wednesday and then no carbs Thursday or Friday. This last time I did eggs, turkey and grapefruit for breakfast on Thursday. Tuna and tomatoes for my mid-morning. Steak or chicken for lunch (no veggies here). Protein shake for mid-afternoon. And for supper I start my beef and grapefruit.

On Friday all I eat is beef and grapefruit. Then Saturday morning I'll have beef and grapefruit at normal meal times and then right before I start to pump up I'll have goo (protein powder, peanut butter and coffee is how I make mine). This last time I ate a candybar instead of goo, but I think I prefer the goo.

I really like the beef and grapefruit. I've done this my last two shows and I think it makes a huge difference in making me come in tighter on show day.

Carb-loading: A lot of fitness and figure competitors don't carb-load like a bodybuilder does because we're rarely as lean and rarely as muscular. Most either load that morning or right before pumping up. I've done oatmeal at the morning breakfast, but for me it's better to do it right before pump-up because on my body it doesn't take long for the carbs to make me look a little too swollen, as in retaining water and not "Oh my God, that girl's swole!"

As for training, I do legs one week out and that's the last time. On Monday, Tuesday, and Wednesday I do upper body training, but I only do it to get a pump, not with very heavy weights. I know that some girls on here still go heavy that last week. I also do cardio until Wednesday, but very light after Monday. My biggest workouts of the week come from posing, one hour a day those last three days.

SC1 · 03-29-2006, 02:50 PM

Prissy thank you so much for responding! Being an avid reader of your journal, I knew most of your routine already.

I'll give the beef and grapefruit a try... thanks for the advice!

The one question I haven't found any answer to at all is about body hair. I've got a binkini and leg plan, but if I should be waxing/removing arm hair, I need to make some plans. I am so scared of growing funny or darker arm hair back! It's nice and light and fuzzy now, but I am afraid my tanning stuff will make it all stand up and glow!

Anyone? Does it make a difference or am I just obessing about the small stuff?

PrissyPants · 03-29-2006, 06:41 PM

If it helps, I don't shave my arms. I'm not very hairy, though. But to be honest, I haven't noticed that other girls do either. I'm not saying that I'm terribly observant in this particular area, though, as I'm usually busier trying to check out their abs and butts.

fit123 · 03-30-2006, 06:39 AM

for whatever is worth...I don't compete but I regularly wax my arms...I would do it if I were you...the last thing you want is to have "fuzz" show up under the strong stage lights.

and they don't grow back funny at all...

sixzebra · 03-30-2006, 09:09 AM

i shave my arms. on some girls, when you oil up and get on stage, it can really show up. it was very weird the first time i did it, but after all these years, i have kept it up and regularly shave my arms.

JLB001 · 03-30-2006, 09:19 AM

I do bodybuilding, so it all goes.

I would say if you have very fine light hair, dont worry so much about it if your doing figure. but if its dark, it should go. This includes the area down below. Judges don't like to see the peek a boos hanging out.

MsFit · 03-30-2006, 09:44 AM

I've experimented with carb tactics with myself and personal clients I worked with one on one. Generally, those who are carb sensitive don't do well with carb loading. Those who stay ultra lean off season and those juicing have better luck with the pancake intro the morning of. I had one client that I depleted for several days and gave her one bite of a pancake and she swole up. Ok, that's a tad far fetched, but just one pancake totally smoothed her out. I was pissed.

Personally, I respond well with fat loading. I don't carb anything the final week.

Hair removal is personal... Back when I started bodybuilding, the thing to do was to shave your arms, which I did. It was strange and weird feeling at first when it would grow back, but it's been so many years now, it grows back normal, but I keep my arms shaved all the time, just because I like the smoothness of it.

The sodium/water depleting thing kind of depends on your final week, carbing up, fat loading, etc.