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kadoodle
06-17-2006, 11:27 PM
Hey guys,

I'm entering a figure comp for the first time at the end of September, My trainer has put me on a 3200 cal per day diet. I am 5'5" 120-125 lbs with 12-13% body fat. The plan is to gain 10 lbs of muscle, but what do I do to get body fat down to 9%?

The calories seem wayyyyyy to high. Help!

MsFit
06-17-2006, 11:33 PM
Hey guys,

I'm entering a figure comp for the first time at the end of September, My trainer has put me on a 3200 cal per day diet. I am 5'5" 120-125 lbs with 12-13% body fat. The plan is to gain 10 lbs of muscle, but what do I do to get body fat down to 9%?

The calories seem wayyyyyy to high. Help!

Next September? You can't gain 10 pounds of muscle and lose 3-4 pounds of body fat at the same time and be ready in 3 months.... that's a huge stretch.

Tribalone
06-17-2006, 11:42 PM
Not a female, but i am a trainer and this thread caught my eye, so i thought id offer my lil expertise


you have 3 months , technically with a really clean diet, and increasing your calories 500 more then your daily caloric need to maintain bodyweight you can put on about 1 lb of muscle a week given that time frame you could gain 12 lbs of muscle but that doesnt give you alot of time to cut, so you might gain a few more lbs before he puts you through cuttin that last few percent out.... again i dont know his regime.

girlinseattle
06-18-2006, 12:25 AM
Trainer is right.

kadoodle
06-18-2006, 07:33 AM
I was eating around 1500 cals per day. I'm wondering if I should just stay between 2000 and 2500 to gain the muscle? Still feel that 3200 is excessive.

ChrystalR
06-18-2006, 08:05 AM
I think you're trainers right if he were training a guy. Guy's have a higher metabolism and can handle that much food without it going straight to the hips/butt. As a female, and one that's on a 1500 cal diet currently, I'd probably up by 500 for a few weeks, then up perhaps another 250 to 500 more the next 2 weeks. This does 2 things; 1- gives your body more fuel for the fire in order to gain some more lean mm. 2- gives you play room in your diet when you do start cutting. A guy friend of mine suggested I up my cals from 1800 to 3000-3500 when I was 18 weeks out from comp and I didn't go for it either. I know how hard it is for me to lose body fat, and I also know how many cal's I can handle (specially that close to comp). I ended up upping my cal's to 2500 for about 3 weeks but if I would have added another 1k, I would have been a hurting unit.

Best way is to figure out your BMR and go from there. Do what works for you - but if you decide to keep 1500 cal's you're going to run into some cutting issues as well (my personal opinion here) b/c of the low cal base you've got.

Best of luck in Sept!!
~C