My wife is 6 weeks out from competition and I thought I’d post here for some feedback/critique on things – diet, supplements, posing.

Starting stats at 12 weeks – 5’7”, 146 lbs, 13% bodyfat on a 7 site caliper

Current stats at 6 weeks – 5’7”, 138 lbs, 11% bodyfat on a 7 site caliper

At 12 weeks out she was at 1,500 cals, 150P/150C/33F, with one refeed at 130P/250C/30F. Weight training was 2 on, 1 off, 2 on, 2 off. 2 HIIT sessions a week on the 1st and 2nd off weight training days. The 7th day (a complete off day) carbs dropped to 100 for the day. Cardio was usually 35 minute LISS post lifting, 2-3 35 minute morning LISS, and the 2 HIITs. Supplements were MP, 2 Lean Out per meal, 2 7-Keto (1 pre-workout), Density (3 upon waking, 3 post lifting) and Xtend BCAAs during workout.

At 8 weeks out we changed workouts to 3 on, 1 off (HIIT), repeat, with a lot of opposing bodypart supersets. On the 1st 2 days food was 150P/125C/33F (dropped 25 carbs from starting point), refeed on day 3 (130P/225C/30F), drop carbs on the off day 4 (150P/75C/33F). Cardio was 35 minutes LISS post lifting, 2 morning 35 minute LISS, maybe 2 35 minute evening LISS, and HIIT every 4th day (the non-weight training day). Supplement change included adding in MS (6 pre-workout, 6 before bed) and switched to GS (3 scoops for pre, during, and post workout).

The scale has slowed down a little at 6 weeks, but the calipers are still dropping. I’m a little concerned about the fat loss rate with 5 weeks to go. So at 6 weeks we are adding in GH Factor (3 upon waking, 3 before bed) and Energy Reserve (1 with each meal – with the 2 Lean Out). We’re also increasing the LISS sessions to 45 minutes, and will target to get in 3-4 morning sessions and 3-4 evening sessions (in addition to the post lift sessions). HIIT still every 4th day on the off weight training day.

Here are the other levers we’re considering:

- Diet, we’re talking about dropping carbs to 100 at 5 weeks out and not go low on the HIIT day, and change the refeed in the schedule. So day 1 would be a refeed at 130P/200C/30F and days 2-4 would be 150P/100C/33F. Then maybe drop to 75 carbs the last week or two. She’s asking about backfilling some protein or fat with the reduction, but I’m not sure about it.

- Supplements - She’s not up to 6 7-Keto yet - looking to pull that trigger in another week or two (she didn’t want to go to 6 too early in the process, leaving a trigger to pull if/when fat loss stalled late in the game). Also might add taking 1 Density with each meal at 5 weeks out with the further carb drop.

- Cardio – if we have to increase some of the LISS sessions to an hour the final couple weeks, we will. We’re also considering throwing in another HIIT, maybe 2 - but we’re trying to be careful about “dead legs”.

We’d appreciate any comments/feedback on where we’ve been and where we’re going. Here is a link to pictures at 6 weeks out – appreciate any posing feedback/critique too.

You can view photos at the http site below.
imageevent.com/thevails/cathyposing6weeksout2009Thanks

This message has been edited. Last edited by: Roger,

Looks like she is right where she needs to be at 5 weeks out. One of the best things you can do when you are in that kind of condition is simply replace the carbs you drop with extra protein so that you don't really have a net calorie drop.

If you are going to add cardio of either kind do it for the next 3 weeks, then cut back the last two weeks.

If an NPC contest that side facing stance with arms torqued is no longer allowed. Arms must be at sides and facing straight to whichever side you are on.

Note: I removed the url because the board rules state no hyperlinks outside the Beverly site. Still all one has to do is type http:// and then copy the address into the browser.