Need Your Help!!

[cheyennenmedina]

I have a question for all of you pros out there. I am in the process of training for the Ms. Bikini America competition for next year. I want to work on symmetry and adding some muscles to my body, not bulk. My diet and workout plan looks like this:

My diet:

Meal One: egg whites with chopped peppers and onion with a tablespoon of extra virgin olive oil, extra lean turkey bacon, fruit, coffee (of course)

Meal Two: protein bar or a handful of nuts

Meal Three: large salad with extra virgin olive oil and balsamic vinegar, grill chicken or fish and a small fruit

Meal Four: whey protein shake (immediately following my workouts), or on non-workout days, tuna fish on pita, no mayo

Meal Five: extra lean ground turkey or fish, vegetables, with extra virgin olive oil, a small salad and maybe one glass of red wine

*I also drink several bottles of water a day, at least 80 oz. total*

And my workout:

Day One: quadriceps, hamstrings, glutes, and calves - squats, lunges, or presses, leg extensions, stiff-legged lifts, ab/adductions, leg curls, standing calf raises, seated calf raises (concentrating on both muscles of the calves), 30 minutes of cardio

Day Two: chest, shoulder, triceps, – incline db press, flat db press, push-ups, decline flyes, flat flyes, high cable crossovers, pec deck flye, one-arm shoulder press or military presses, front and side raises, upright row, bent over raise, over-head extension, close-grip bench press, one-arm side push-up

Day Three: back and biceps - behind-the-neck pulldowns, seated rows, straight arm pulldowns, 21s with ez bar, preacher curls, incline hammer curls, forearm curls

Day Four: one hour cardio (15 minutes on 4 different machines to break up the monotony)

Day Five: same as Day One

Day Six: some type of total body workout using bands instead of dumbbells

Day Seven: my day to rest and spend with my family

Any suggestions for achieving this? Any feed back would greatly be appreciated. Thanks again for your help.

[fitcajungirl]

If you want to add any muscle at all, I think you are going to need to add a substantial amout of complex carbs to your diet, like at least for your first 5 meals. Eat a gram of protein for every pound that you weigh. Eat clean carbs like sweet potatoes, oats and brown rice. Also, one hour of cardio is overkill. Try 20-30 minutes 3 times a week, and high intensity intervals. Finally make sure you are lifting heavy. If you can do more than 10 reps of something then up the weight. Your split is not the best for building muscle....skip the band total body workout...start with day one again and continue or better yet, switch to a 3 day full body split with plenty of core lifts. Finally, if you come to the female bodybuilding section, there are plenty of nice ladies there to help you as well!

Good Luck
Lisa
www.fitlisa.com