Cottage Cheese/cut it?

minick · 04-13-2006, 12:15 PM

Hi... I have a comp. coming up in June... This will be my first one... In figure... My question is .. does everyone cut out cottage cheese pre comp? If so.. why? It seems to have so many benefits.. but of course has a ton of sodium in it.....

Another question ... Is carb cycling the best way to go?

I am current getting 1600 to 1700 cal. a day...
Protein is around 200g
Carbs 160 to 180g
Fats 20-25g

Weight.. 125.. 13% bf as of 3/29... but have lost 2lbs since then...
5'5 1/2

This Sat. i will be 7 weeks out... and was just wondering if i should stick to what i am doing.... or start cutting at least the cc out... see how it goes then maybe start carb cycling? Any suggestions...

Thanks all

figurebird · 04-13-2006, 09:04 PM

I eat a cup of fat free a day, and I'm losing weight. It's good as a last food of the day b.c. it's mostly casein, which is slow digested and supplies your muscles at night. You should probably cut it out a week or two before your show, though, to be safe, along with other sodium too.

FAME 2006 · 04-14-2006, 08:08 AM

Hey

Answers are going to very on this one. Since your doing figure, you dont need to be as lean as say a bodybuilder. However I would cut out all dairy, just because it is a simple sugar" (Lactose) You should try to cut out as much simple sugars as you can. I find that I lose fat better if I cut out cottage cheese.

As far as carb-cycling is concerned I would do it, especially now that your 7 weeks out. You can either cycle carbs throughout the day, or minipulate carbs throughout the week.

When I hit 6 weeks out, I eat fibrous carbs every other meal. (So Meal #1 would be Tuna/rice Meal #2 is spinach/chicken Meal #3 is tuna and rice, meal #4 IS spinach and chicken. etc etc etc... Very boring, but holy hell it works!!!!

I would start this right away. If you 13 percent at 7 weeks out, you should be on track. I believe figure should try to get down to 7-8 percent. So if you lost 1 percent a week, you would hit the stage perfectly. Good luck in everything. When and where is the show? Have you ever tried a FAME event??? They have an amazing organization. Lots of fun to compete with. Check out the website at www.FAMEevent.com Talk soon!

Trevor Folgering
PR & Competitor Support
877-WOW-FAME
www.FAMEworldtour.com

minick · 04-17-2006, 07:38 AM

Hi Trevor... Thanks for the reply.. But wanted to ask you some more questions!!

Did you not eat any fats in your diet at 6 weeks out? or did you just use the complex carbs? like the rice? I have been cycling my carbs around my workouts.. as a trainer told me..(although he is not my trainer) So basically I will have a shake with oats for breakfast.. then next meal is protein/complex carb/fat.. and then next 2 meals will have at least 40 complex carbs with them .. and then I will workout at 6pm... then of course postworkout shake with whey/ultra fuel... and last meal i have been trying to only get protein and fats.. very little carbs with that one.... Does this sound ok? or do you think i should start adding more fats and dropping the carbs?

Also.. Are you serious about the bf% for Figure? I have heard 10% was ideal for figure... and when i had mine checked at the 13% they stated i did not need to drop anymore.. or any up top.. maybe my legs.. but of course can not spot reduce.. so i was actually aiming for 10% ...and i guess i might carry it different and look ok at this % .... who knows!! LOL

The comp. i am in is the Southern Classic. in Jackson, MS.. I have read about FAME and not sure there is one around or close to me....

So i guess too.. I need to up cardio? i have been doing 4 sessions a week... usually 3 hiit and one moderate 45 min. and usually 2 of the sessions i will do in the a.m. fasting.. but will take my bcaa/glut. before i go...

Thanks for your help!! I do appreciate it!

amcrnilovic · 04-17-2006, 08:05 AM

Quote:

Originally Posted by minick

Hi Trevor... Thanks for the reply.. But wanted to ask you some more questions!!

Did you not eat any fats in your diet at 6 weeks out? or did you just use the complex carbs? like the rice? I have been cycling my carbs around my workouts.. as a trainer told me..(although he is not my trainer) So basically I will have a shake with oats for breakfast.. then next meal is protein/complex carb/fat.. and then next 2 meals will have at least 40 complex carbs with them .. and then I will workout at 6pm... then of course postworkout shake with whey/ultra fuel... and last meal i have been trying to only get protein and fats.. very little carbs with that one.... Does this sound ok? or do you think i should start adding more fats and dropping the carbs?

Also.. Are you serious about the bf% for Figure? I have heard 10% was ideal for figure... and when i had mine checked at the 13% they stated i did not need to drop anymore.. or any up top.. maybe my legs.. but of course can not spot reduce.. so i was actually aiming for 10% ...and i guess i might carry it different and look ok at this % .... who knows!! LOL

The comp. i am in is the Southern Classic. in Jackson, MS.. I have read about FAME and not sure there is one around or close to me....

So i guess too.. I need to up cardio? i have been doing 4 sessions a week... usually 3 hiit and one moderate 45 min. and usually 2 of the sessions i will do in the a.m. fasting.. but will take my bcaa/glut. before i go...

Thanks for your help!! I do appreciate it!

I too have been told by almost everyone that for figure 10%-13% is ideal. You can be marked off for extreme muscularity or leanness. This is not body building. You also said that you do HIIT in the morning in a fasted state. I have been told HIIT is the same as weight training as you use carbs to fuel the workout. If you so it in a fasted state, you will eat up muscle if there is glycogen to fuel the workout. I am competing in my first show in three weeks and I am at 12% and have been struggling to get to 10% as well, but I am stuck. I have kept dairy in and this week I will drop it to see if it helps me get past the plateau.

RxFigure · 04-17-2006, 10:37 AM

As far as bodyfat % goes....it just depends on what competition you're doing. Smaller, local competitions, 10-12% is good. The higher level the competition, the leaner you'll need to be, typically. A friend of mine who competed in the 2006 Arnold Classic said that she went into that show at 6%, which apparently is very typical at the pro level. Try to guage where you want your bodyfat to be based on the size of the show. If you can find pictures of that show from previous years, it could help you out. I'd say 10% is a safe middle-of-the-road number to shoot for if you're not sure...

FAME 2006 · 04-21-2006, 03:09 PM

Hi!

Sorry about the late reply, its been hectic at the office

I maybe was a bit too low for bf percentage. I would hit thestage at 9-10 percent. Although bf really means nothing, the judges do not go on stage and measure bodyfat.

I like the idea of taking a look at the winners the previous shows, thatr way you know what tghe judges are looking for. You sill need to be somewhat muscular in figure, you are hitting bodybuilding type poses, albeit open-handed, therefore you must be lean enough to show the muscles. (Not as lean as bodybuilders..correct

)

I always cycle in Udos oil which is EFA's. Start with 1 tablespoon in the am and also in the PM. If you are having trouble losing fat from the legs, try cycling your carbs from fibrous (Vegies) to complex carbs (Rice) Your garunteed to lose bodyfat in the hard to lose places.

As well try to increase the amount of meals per day. It looks like your eating only 6? Try 8 (small portions) No carbs after 6pm..just protein.

As well do not do cardio on an empty stomach. Have a protein shake just with water.

Your body is always looking to keep itself in balance, so if you underfeed it, or train too much, and do not feed it properly, or do not hydrate properly, then forget about losing fat

If you have any other questions you can email me at tfolgering@famemediagroup.com

Talk soon! and good luck!

Trevor Folgering
PR & Competitor Support
877-WOW-FAME
www.FAMEworldtour.com

PickItUp · 04-21-2006, 06:12 PM

Quote:

Originally Posted by figurebird

I eat a cup of fat free a day, and I'm losing weight. It's good as a last food of the day b.c. it's mostly casein, which is slow digested and supplies your muscles at night. You should probably cut it out a week or two before your show, though, to be safe, along with other sodium too.

The label ont he cottage cheese I have has whey protein concentrate in it.

There is no mention of casein protein concentrate...

FittGrrl27 · 04-23-2006, 04:32 PM

IMO you shouldnt be that concerned about your bodyfat percentage - how do you look in the mirror? Do your muscles have detail? Do you have any jiggles anywhere? Are your glutes and hams tight?

As far as rotating carbs- its a personal choice. I have to b/c I have a higher BF% and it takes me a while to get lean, others dont b/c they are naturally lean and carb cycling just ends up stripping them of muscle.

I never eat dairy - for many many reasons. If youd like some help, post your diet

Im a figure competitor with lots of experience under my belt!

FittGrrl27 · 04-23-2006, 04:33 PM

Quote:

Originally Posted by pickitup

The label ont he cottage cheese I have has whey protein concentrate in it.

There is no mention of casein protein concentrate...

Casein is the protein from milk. It wont be stated cause thats just what it is! Milk protein = casein

PickItUp · 04-24-2006, 07:30 AM

Quote:

Originally Posted by FittGrrl27

Casein is the protein from milk. It wont be stated cause thats just what it is! Milk protein = casein

So if they are stating that Whey Protein Concentrate is being added to my cottage cheese, how much casein and how much whey can I expect out of the final product?

Is it 50% casein and 50% whey? Cottqage cheese does not have an abundance of Protein. It has a good portion, especially compared to its carb or fat content, but overall, it does not contain grams upon grams of protein. Add to that the fact that casein has to share the total protein content with whey, and the total casein amount seems small to me.

Can anyone shed some light on this?

RxFigure · 04-24-2006, 10:30 AM

There's really no way to know. The company isn't required to tell you the exact breakdown of proteins. If you're dieting though, this is all pretty relevant. No matter how much protein the cottage cheese has, you're still getting the sugars from the lactose....ditch it!

minick · 04-24-2006, 12:13 PM

Wanted to thank everyone for the replys... Much appreciated..... I will be cutting the cottage cheese out... soon!! I love it to much.. i am 6 weeks out from this past Sat.... so i think i can keep in 2 more weeks... i am really only getting about 1/2 cup a day.. so not like a huge amount... but keeps me sane at the moment.....

FittGrrl27 - I PM'd you ......

I guess cutting out splenda, spices etc. would be good to do also.... i am assuming 2 weeks out? And just try to eat the everything fresh.... like veggies... fresh... any meat that has not been frozen and such....

IDENTITY_ · 04-27-2006, 02:38 AM

Quote:

Originally Posted by amcrnilovic

I too have been told by almost everyone that for figure 10%-13% is ideal. You can be marked off for extreme muscularity or leanness. This is not body building. You also said that you do HIIT in the morning in a fasted state. I have been told HIIT is the same as weight training as you use carbs to fuel the workout. If you so it in a fasted state, you will eat up muscle if there is glycogen to fuel the workout. I am competing in my first show in three weeks and I am at 12% and have been struggling to get to 10% as well, but I am stuck. I have kept dairy in and this week I will drop it to see if it helps me get past the plateau.

In the morning, the most efficient way for the body to lose fat is to walk a fast pace for up to an hour. This way the body doesn't sense a crisis and slowly burns fat....whereas if you're doing sprints/HIIT it begins to use muscle after a time....which is not what you want!