I am following a variation of the Beverly 2x weekly carb-up plan for the first time in pre-contest prep and wonder if it's common to register slow or no progress in weight reduction for the first several weeks. I am coming up on six weeks from my contest and have lost only three pounds in the last six weeks. I have employed a plan that steadily reduces starchy carbs and increases cardio. Could somone kindly comment on my plan as to whether I should stay the course or if there are obvious changes I should make?

A little background. I started this plan at 141 pounds, which is a weight I have maintained (or weighed less) since my last contest nine months ago. At that contest, I started my 12-week precontest diet at 147 pounds and weighed in at 128. I used a diet similar to Beverly's rapid fat loss but I ate 1/2 cup oatmeal at breakfast and a small sweet potato at lunch everyday right up to contest. This resulted in a steady loss of weight until the final two or three weeks.What I did change was cardio, which increased to 10x/week for 30-45 minutes for the last couple of weeks while wearing a plastic suit. I won my division, but I lost alot of muscle getting there, was flat and depleted. Not to mention it wasn't any fun. I definitely wanted to improve and try to hold onto muscle the next time.

My current plan. The first two weeks (12-10) were basically the same as I had been eating off season, following the lean mass stabilization diet, but I tightened it up the first two weeks. The last four weeks have looked like this:

Meal 1: (Sun,Wed,Sat)
1/2 cup oatmeal
1 egg plus five whites
(Mon,Tues,Thurs,Fri)
3 oz 93% lean beef
1 egg + 3 whites

Meal 2: (Everyday)
2 scoops Ultra Size
12 oz water or diet rite orange

Meal 3: (Everyday)
6 oz tuna
Salad
1T vinegar, 1/2 T oil

Meal 4: (Everyday)
Same as Meal 2

Meal 5: (Sun,Tues,Wed,Fri,Sat)
6 oz lean meat
1 cup green vegetables

Meal 5: (Tues,Thurs)
1 cup oatmeal (before cooking)
6 oz sweet potato
small banana
1 cup green vegetables
1 T butter

At week four, I plan to go to the exact Beverly rapid fat loss plan for females presented in so many No Nonsense newsletters.

The first two weeks I did 20 min cardio, 2x/week; second two weeks, 30 min cario,3x/week; third two weeks 30 min cardio 4x/week. Two days are HIIT, one HIT and one moderate.

Supps: Vitamin pack; 4Ultra, 4Mass Aminos, 2Muscularity every meal; 2 Lean Out 30 min before every meal; 2 tsp. L-glutamine after workouts. This week I'm adding 10 Muscle Mass and 1 Antioxidant after workouts. I did not use all of these supplements for the last contest.

Should I add Muscle Synergy? Energy Reserve? If so, when? Should I stay with my diet until the change-up at week four? Or am I losing ground if I stay on it another two weeks?

I apologize for this lengthy post but sometimes the devil is in the details. My body is downsizing, but slowly. I'm seeing lots of detail showing up in shoulders and abs, my legs are showing faint lines, but I'm not losing much weight. I do not know what my bodyfat is. My trainer goes by looks, not bf. I'm not currently advised by Beverly. I thought I wanted to get to 125 this time. Is that realistic now? Does anyone have a comment? Thank you for your time.

Bluebird,
Your obsession with weight loss is coming from your hard earned muscle. Get as far away as possible from any weight scales. Don't even venture within a 50mile radius of one....lol.
Allow the bodyfat caliper and the mirror to chart your progress by.
The excessive cardio also attributed to the "flat' and "depleted" condition you alluded to.
Here's an example: If you trained and dieted from 143lbs.@ 20% BF, to 125lbs. @16% BF, you'd look smooth in comparison to someone who trained and dieted from 143lbs. 20%BF down to 132lbs. @9% BF. The person at 132# 9% would look leaner, harder, and more cut and symmetrical even though they weigh 7#'s more .

In the 1st scenario you lost 18lbs, not too much fat, but way too much muscle. In the 2nd example, the contestant loses 11lbs. of mostly fat while retaining much more muscle, resulting in a totally different, much improved condition for the stage.

Your diet and supplementation looks good. An option would be to switch from UltrSize to Muscle Provider 4-6 weeks out.Consistancy day in and day out is key. At the 5 week marker you may want to incorporate Muscle Mass Bcaa's and Energy Reserve pre, during and post workout.

And don't forget to pose, pose, pose!
It will make a HUGE difference in how you appear come showtime.

This is a great board with many fine people, so do not be reluctant to ask more questions.

Aram

I'll second the thought that 10x30+ minute HIIT cardio sessions/wk at 6 weeks out is a lot of cardio and that you will likely burn muscle for energy with that schedule.

Switching from US to MP is a good idea. You can take the muscle mass and/or mass amino's before, during and after your workout, not just after. In fact it is better to be digesting at least a good portion of your total intake while you are training.

It sounds like you stayed leaner this off-season, so you are starting off with a requirement to lose less bf than last time - a good thing. which may also explain why you have not dropped as much weight during this part of your prep as compared to your last contest prep phase.

I am also a scale watcher, but I have come to realize that the mirror test is ten times more important, unless of course you have to come in below a weight cut-off. You could probably add in one energy reserve with the lean out before meals now, but a lot of folks wait until the last 3-4 weeks to add that in as their total calories drop even more.

Are you drinking a lot of water? You should as it helps the diet and supplements do their work and your body will get rid of what it does not need. Perhaps some of our female competitor members will chime in with their thoughts.

Hi Aram and VA MadDog,

Thank you so much for your advice. My internet has been down so I couldn't access this site until now. I am less concerned now about hitting a certain weight and will focus on just getting to the contest in the best shape I can. I intend to switch to Muscle Provider at 4 weeks out and change to turkey, egg whites and grapefruit for my first meal. Based on your advice, I'll take 5 BCAA's before, during and after training and add the ER as suggested. Do you see any problem starting this process at four weeks instead of now?

As you both seem knowledgable about supplements, I have two other questions, if you please. Can muscularity be substituted for Mass Aminos at four weeks out? Also, if you have used Muscle Synergy, how did you incorporate it into your schedule? I've been told to take the second dose 45 min. before training, making sure it is at least two hours after a meal. Training, then, would be at least two hours and fortyfive minutes after a meal. Training is generally an hour and a half (including cardio). That puts a minimum total of four hours and fifteen minutes between meals IF everything goes like clockwork AND not accounting for showering, changing, tanning,etc. afterwards. It also means that getting a meal in as quickly as possible means having a shake ( I live fortyfive minutes from the gym), which just isn't enough after almost four and a half hours from the last meal. If trying to eat at three-hour intervals, how do people incorporate the requirements of this supplement? That was quite long-winded.

Again, thanks for your insight on my situation. I'm sure you are helping more people than just me in your response.

Bluebird

Bluebird,
Your dedication, discipline, and work ethic are both admirable and inspiring. On a different note, often times we cannot control the nuances and "knuckle balls" which the real world tosses our way on a daily basis....Becoming unwaveringly regimented especially with meals, supps, tanning, cardio, etc. becomes impossible , leading to more stress, more release of cortisol....you get the picture.

My first few years as a competitor were this way. If I didn't eat my food EXACTLY 2 1/2 hrs. after the previous meal, or didn't take my supps EXACTLY at a certain time, didn't drink 1 1/2 gal of water per day, etc,etc,....I'd lose my mind, and thus burn another brain cell. ( I am down to 4 right now ).
And you know what? I never did well in shows. Nada one.
As soon as I loosened the reigns and cut myself some slack, and stopped being 100% serious about every single facet involved.... I started winning titles.
Am I suggesting to completely take it easy? NO. Especially when it comes to training. Just learn to take it easy and chill more and you'll find a new perspective and focus that will make what you ultimately want to achieve, a reality, as well as a more enjoyable process.

Back to your questions: Yes, Muscularity would be a great substitution for Mass Amino's 2-3 weeks out once your calories dip low. 2-3 per meal should do ya good.
I'll give you a couple of ideas on how to incorporate Muscle Synergy, but check the earlier threads on Synergy to discover usages more applicable to your unique schedule.
Option 1: 8 Synergy upon awakening or 1/2 hr. before a meal
8 Synergy 1/2 hr. pre training
Option 2: 8 Synergy upon awakening
8 Synergy 1/2 hr. before last meal or before bed ( a good plan for OFF days )

You're doing great.... Keep traing HARD
Aram

Hi Aram,

Sorry for this late thank you. I appreciate your insight and hope others will benefit from your advice to control your contest preparation, not be controlled by it. I talked to a Beverly rep about the Synergy (when I couldn't access the internet) and your suggestions were in sync with their advice. Thanks again for taking the time to respond.

Bluebird