Hi fellow competitors,

I'm coming up on four weeks and wondering what sage advice this board has for determining whether to stay the course or make big changes in cardio and/or diet. What feedback from the mirror should you look for at four weeks out in the absence of fat or skinfold tests? My weight has changed very little but my body has changed alot. I don't have to make a certain weight. My mirror shows good upper body cuts; back has been in for several weeks; lower body has good muscle and some cuts but the cuts are fainter. How do you determine whether to have faith in the diet and supps (both Beverly)to bring you in or to start adding cardio like mad? I did way too much cardio last show and came in flat and depleted with a substantial loss of leg muscle in particular. I'm currently doing 30 min. HIIT 4x/week and am nervous about adding more cardio because of my last experience. Through Beverly I read about people not doing any cardio or doing very little and letting the diet and supps work. But how do you determine at four weeks out which is the right course to take? How "good" should you look at four weeks out?

This week (week 5) I started the Beverly rapid fat loss plan, which really only changed my diet slightly. At Meal 1 I substituted 4oz turkey breast and 1/2 grapefruit for 1/2 cup oatmeal or 3oz lean beef (I was alternating); Meals 2&4 I changed from US to MP. The other two meals are the same as I was eating: Meal 3- 6oz lean meat, salad, 1T vinegar, 1/2 T oil; Meal 5 - 6oz lean meat, 1 cup green vegetable; Mon/Thurs carb-up meal. Can you really make significant changes in your body over four weeks with this slight adjustment?

I appreciate your feedback. Thanks for your time.

Bluebird

Supps:
2 Lean out, 1Energy Reserve - before each meal
4Ultra, 4Mass, 2Muscularity - each meal
Vitamin pack - breakfast
15 Muscle Mass - with training
2tsp. glutamine, 1antioxidant - after training
Will start Muscle Synergy at week four

Without actually having seen you, I'd say you are on course and are right on par to waltz into the show. Will the new changes in your diet make significant changes in your physique within the next 4 weeks? O.K. gang, I'll take a risk at sounding a bit corny here.... "OH BOY, WILL IT EVER!
Beverly's precontest diets are second to no one.

Tips to maximize your contest condition:
1)Drop your HIIT cardio to 2x per week or 3x per at 15 min. each.
2)Resist the temptation to do more work in the gym. That would be pointless. If your calories have dropped, why would one want to add more volume? No caloric support to aid recovery, thus overtraining - leading to that flat, depleted look you spoke of. Allow the cardio and especially the diet to burn the fat.
3)Do less volume but keep the weights heavy. Keep in the compound movements and try to stay away from the 15-20 rep cable stuff.
4) Increase your posing practice; hold poses longer.
5) Spend more time stretching after your workouts. This will do wonders for muscle separation (hello quads and hams) and aid in recovery as well.

Should you have more concerns, post them here.
Lots of combined experience on this board.
Aram

I guess my question is a tough one because over 80 people have looked but only one touched! Aram, thank you for tackling it. Can I push you one step further and ask again about what to look for in the mirror at four weeks out to determine whether to stay the course?

Wow, that sounds radical to drop some cardio sessions rather than add them, especially since the weight has dropped so slowly up to now. I know, I heard what you said about not paying attention to the scales, but still. I'm keen on your other suggestions but can't get around the fact that I'm four weeks out, have lost only half a pound in the last two weeks, may come in heavier than my last contest while having stayed leaner off season, and my lower body is not as cut as my upper. I'll swallow my pride here and say there is a "pocket" of water and/or fat right under my butt that is persistent. I thought I would have to do a ton of cardio again just to get at that pocket, even if it sacrificed the rest of my body. What say you now? Are there any women on this board who have a similar problem?

Blue Bluebird

Those final 4 weeks, you'll see massive changes. It would seem as if they are daily.

I agree with Aram.

The final ten days are basically, pump up and pose. No leg workouts ten days out. Those are big muscles and take a little longer for the extreme cuts to show. Resting with legs elevated helps.

Good post, Aram.

Frank

I agree with EVERYTHING Aram stated. And, Yes..same under the butt pocket that just won't budge no matter how lean I get. Also, having just compelted 2 shows.. and went for the legs to lean/striate - busted my BUTT (literally) on death circuits, HIIT cardio (sometimes 2-3x's daily), cutting cals extremely low. My first show - not 'hard enough'; my 2nd show - too lean! So.. go with your gut - go in and do your BEST .. you have achieved more than most will even attempt. I'm sure you have a contest-ready shape/tone right now. Tweak a bit here and there..but from the adivse - don't do anything 'drastic' to attempt to get to the look you desire. It may be right, a little off, or too far! That's what is so facinating about the sport..it's all up to the judges!

Bluebird - Aram, Frank and Brochas have all given you sound advice. I will also support their suggestions. I have found personally, that I see big changes the final four weeks, and especially the final three weeks. The advice on not overdoing cardio is valid - too much can actually work against you. Stay the course, you are obviously both dedicated to the effort and in tune with your progress - I also think that you are on track and that everything will begin to fall into place.

The relatively minor diet changes during the final four weeks do have a significant impact on your conditioning. Best of luck - hang in there!

Aram, Frank, Brochas and VAMadDog - you're awesome. Thank you for taking your time to help me. Thank you for your frank and insightful advice. I'm aware that I'm getting the voice of experience from you. You've made my first experience on the board rewarding and I'll continue to seek advice and pass along what I learn if I can help someone else. Best of luck to all of you.

Bluebird

just wanted to say the support everyone gave here was outstanding...i was so nervous 4 weeks from my first contest too!! I just told myself if I didnt reach my intended condition, it wouldnt be because I didnt try hard enough, only timing or diet would be the culprit..with that attitude i pushed myself harder than ever, and was pleased with the result, so just dig in and believe in yourself, IT WILL HAPPEN!!

Bluebird, Hope you don't mind me throwing my 2 cents in. I have a show coming up this weekend and I just got done going through all the headgames you are going through. I was asking myself 3 weeks ago , should I do more cardio, eat more , eat less? I was driving myself nuts. You really have to compete daily with yourself on these mental issues. The advice I can give you is stick right to the plan BEV. has givin you and trust it, and ride it out , and I'm sure you will be pleased about the way you look. Changing things around in your diet, cardio, or training, could be the worst thing to do. I'm not sure how long you have been competing but it will come with experience. I am in my 10th year of competing and after a while you will know how you should look , and feel at different times in your precontest diet. I can assure you its never easy, but you at least know what your going to have to deal with. Best of luck .Hope this helped a little.