I have been working out (Some might say compulsively) for for about 7 years now. I have decided to compete in the OCB Stars and Stripes Novice Championships on 15 Nov in D.C. While I am still 17 weeks out, I have already begun to prepare. In order to set myself up for maximum success, I need a personal trainer. I live in Huber Heights OH and would like to have someone in the local area who could help me with the posing and the individual routine. Not to mention to be sure that my diet and workouts are spot-on.

A bit of information about me. I am 5'10", 162lbs, 20.1% body fat (according to the Bod Pod). I have significant mass and definition in the upper body but need to lean out ALOT from the waist down. I carry the body fat in my rear and thighs. I have begun Bev Int'l's 16 week out pre-contest diet and it's not too bad. I also plan on using their workout program.

Please help me find a personal trainer if you know of one in the local area. And any other advice would be greatly appreciated. I have to admit, I am nervous as H@** but excited too.

Where is Huber Hts. located in Ohio? Are you near Youngstown?

Unfortunately no, Youngstown is about 240 miles from me. Huber Heights is aka Dayton, same zip. I am trying to find a trainer in the area and don't really have alot of options. One that looked promising doesn't answer the phone, email box is full, and website is outdated. I asked my gym but I am not sure their idea of a PT is exactly what I am looking for.

There are a couple of guys in the Columbus area that check out the board. Maybe they'll post here soon.

Thanks Frank. Hopefully they do. I am starting to sweat it a little bit, even though I am not yet 16 weeks out. The competition isn't something that I want to "wing."

Right now, since no one has replied, I suggest you post your diet on here and the type of workout plan.

Cardio should be started and within the next two weeks moved to 2X per day and I suggest 30 min sessions. Neither should be high intensity. This should change two weeks later to 2 45 min. As your cals decrease the cardio sessions will change to 1 45 min low intensity in the AM or upon waking and 1 15-30 min HIIT or High Intensity Interval Training.

As you see on this board, Jason has become a very, VERY elite contest diet expert. Mark D. has been competing for some time and yet, Jason dialed him in.

You will also find that contests are based not only on physique but how well you have dieted and the condition you are in at the time you go on stage. I have seen people that do not spend a lot of time working out and more in triathlon training, win and place top 5.

If you don't mind, tell us what you are doing in diet and the type of workout. In the workout part, you can be very detailed or summarize because there are so many types of workouts and the majority are ok for precontest.

I just posted it Frank. I have been doing cardio sessions only 1 x per day, 30 minutes HIIT, and will immediately change that to 30 minute sessions 2x's a day. How many days per week? Do I do them even on non-weight days?

quote:

I have been doing cardio sessions only 1 x per day, 30 minutes HIIT

How long have you been doing cardio?

In the past after every workout at the gym. I used to start with 30 minutes prior to my weights but then I switched once I decided to compete. Right now I am doing two a days if the workouts fall on a workday. Doing both cardio and weights together are just too long and I need to be in and out of the gym in 1hr 10 minutes in the a.m. Doing cardio and abs in the a.m. In the evenings is when I do the weights. Now I will end the p.m. session with 30 minutes of cardio. On the weekends, I do it all in one workout so that I can still have a life. LOL.

By not just now introducing cardio, continue as you are doing. Too many people will start cardio at their beginning a contest diet and there is a wrong way to go about it.

I suggest you continue as you have been doing because it sounds like a very solid cardio plan and it has been in place for some time.

What is the estimated BFC you would like to hit?

AF when you say a trainer are you looking for a diet consultant or an actual PT to take you through workouts.

If looking for diet help I live in Maineville OH, about 40 mins south of Dayton. I meet with clients at the homestead who are looking to lose weight or do a show.

Good Luck!

Hi Jason,
I am not looking for a PT to take me through the workouts. I need a diet consultant and someone that can help me determine which poses are my Best so that I can use those during my individual routine and a pose down. Maybe also help identify those weak areas that would need more work. It appears that you aren't too far away from me.