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.

[XTRMEWJ]

Well your diet looks pretty good and the workouts are OK too. I would tell you to do a couple of things though:

1) Your diet is clean and good...that said, if you are looking to add some muscle, then you need to increase your overall caloric intake. Add a couple of hundred calories a day and see how you fare. That is not permission to eat ****. Eat what you have been eating, just a little more of it.

2) Treat this like a bodybuilding show. You bulk, then you cut. Dont worry about what you look like right now.

3) Change up the workouts. I assume you have been doing the same workout for awhile. Mix things up. Try a chest/back superset one day, then a bi/tri superset. Maybe break up your leg workouts into two day(quad and ham/glute, respectively). Mix things up, shock your body and grow!

Good luck to you,

Sean

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