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  1. #1
    Registered User haeloo's Avatar
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    Where to start?! Never have I competed before! Experienced peeps ?? Help!

    Hey guys,

    So I have set myself the goal of following a comp prep regime without competing to add structure and drive to my current regime.

    I feel I am kinda training aimlessly atm (even though I am enjoying my training)

    I am 163 cm, 56.5kg and 15% bf.

    My current training looks like this.

    Monday - lunchtime- circuit style workout 2 mins assault bike/ 1 min weight based exercise x 20 rounds- evening time- 60 mins liss cardio
    Tues-lunchtime- circuit style workout 2 mins assault bike/ 1 min weight based exercise x 10 rounds- evening time- athletics training 50-60 mins speedwork
    wed- evening 60 mins boxing & conditioning
    thurs- lunchtime- circuit style workout 2 mins assault bike/ 1 min weight based exercise x 20 rounds
    fri- lunchtime- circuit style workout 2 mins assault bike/ 1 min weight based exercise x 20 rounds or 60 min run and 45 mins hypertrophy based workout
    Sat- 90 mins metabolic conditioning workout
    Sunday- 60 min walk


    Current macro split- 40% carbs/20% fats/30% protein

    Where do I start in changing my training or my nutrition?

    Should I bulk or cut first?

    My quads grow extremely fast. Core definitely needs development.

    I am extremely responsive to weights training as I am a type 1 diabetic and am on insulin.

    Ps im a female.. haha I should have said that first.

    Thanks guys , any help appreciated!

    x
    sat-
    sun-
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  2. #2
    Registered User cenamini@hotmail.com's Avatar
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    Recommendations on starting.

    My recommendations if you do intend to compete and that will help you give a clearer timeframe for your plan, after that I would change the program more towards a hypertrophy based program as your program structure seems to be more intensity training based while that can work it may not be great for a competitor based on the muscle mass you would need.

    I would swap the metabolic/conditioning work for hypertrophy based workout but not remove all of them at once, it would be to have ideally 3-4 hypertrophy sessions a week and to reduce the quantity of metabolic work to 1-2 and look at your recovery too.
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    Registered User haeloo's Avatar
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    haeloo is offline
    Originally Posted by cenamini@hotmail.com View Post
    My recommendations if you do intend to compete and that will help you give a clearer timeframe for your plan, after that I would change the program more towards a hypertrophy based program as your program structure seems to be more intensity training based while that can work it may not be great for a competitor based on the muscle mass you would need.

    I would swap the metabolic/conditioning work for hypertrophy based workout but not remove all of them at once, it would be to have ideally 3-4 hypertrophy sessions a week and to reduce the quantity of metabolic work to 1-2 and look at your recovery too.

    Fantastic Thank you so much!!!

    So I should move more into a building phase so?
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