2009 Northern Contest Information
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Member |
Just want to put this out there and see if I am on the right path with my diet and exercise with hopes of participating in a figure competition in the next 3-4 months.
First off I am 5'3 121, don't know my fat % or measurements. Diet: 5:00 Low carb, no sugar Protein shake with water 8:30 5-10 egg whites + 1 yolk 1/2 cup oatmeal with cinnamon and splenda 11:00 (pre-workout) half scoop Low carb, no sugar Protein shake with water 1:00 (post-workout) half scoop Low carb, no sugar Protein shake with water 2:00 4.5 oz chicken (or lean beef) + 6oz veggies + 1 med yam 4:30 canned chicken breast 7:00 4.5 oz chicken (or lean beef) + 6oz veggies + 1 med yam I sometimes have a salad for one of my meals with tbls reduced fat feta cheese and 1 tbls low cal dressing. I snack on salted nuts during the day and wonder if I should avoid them or just switch to raw. Also, I sometimes have cottage cheese before bed. Is dairy ok, if not, why not? Workout: Mon. 6:00AM Teach Spinning (50min interval) 11:00 Am Chest +tris(60 mins) 5:30PM Teach Group Fit 101 (basic cardio with light weights) Tues: 11:00 AM Back, Bis and abs (60 mins) 5:35PM Teach Spinning(50min interval) Wed: 6:00 AM Legs and butt (60 mins) 12:00PM Teach Spinning(50min interval) Thursday: 6:00 AM Eliptical or Run 3-5 miles (50 mins) 11:00 AM Shoulder (60 mins) Fri: Teach Spinning(50min interval) Sun: 60 mins cardio I have been doing this for a little over two week and have lost 5 pounds. I am getting stressed over the suits and posing and tanning and everything else that I have no clue about! Any advice from the experts???? (FYI - I do take supplements but pretty much basic stuff any sugesstions there would help as well) |
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Guru Member |
I also compete in figure and I have followed the beverly diets with great results (and success!) There is tons of info on these forums- especially recipes! Also, are you using any of the beverly protiens? I really noticed a difference when I switched to their product 2 years ago. I also highly recommend their other supplements.
When I started I was 5'2", 120 lbs, and approx 19%BF (at comp time my weight was about 109, 10% BF) So here is what I followed when I was training for my last show. I started dieting strictly about 16 weeks out. I followed diet A at 16 weeks out up until about 6 weeks out. Then I switched at that point to Diet B DIET A Meal #1 3 egg whites, 2 oz. chicken or turkey breast, 1/3 cup oatmeal before cooking Meal #2 1-2 Scoops UMP and 12-oz water Meal #3 5 oz. chicken, 4 oz. sweet potato, 1 cup vegetables or salad with 1 TBSP olive oil/ 1 TBSP vinegar Meal #4 (Same as meal #2) Ultra Size or UMP Meal #5 5 oz. 96% lean beef, chicken, turkey, or fish ;1 cup vegetables 1 tsp flax oil DIET B Meal #1 3 oz. chicken 3 egg whites plus 1 whole egg, 1/2 grapefruit Meal #2 2 scoops Protein (Muscle Provider) Meal #3 4-5 oz. chicken or 96% lean beef, 2 cups lettuce salad or green veggies, 2 TBS Paul Newman's oil & vinegar dressing Meal #4 (Same as Meal #2) Meal #5 5 oz. chicken, 96% lean beef, salmon (twice per week), 1 cup green veggies Meal #5 on Wednesday & Saturday: ¾ cup oatmeal, 4 oz. sweet potato, 1 small banana, 1/2 cup veggies, 1 TBS butter (or 1 tbsp almond butter) |
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Guru Member |
Oh- I forgot to mention that I would probably cut out the nuts if I were you. Believe me, I am an almond lover, and I can easily eat MANY if I dont watch it. I noticed that when I cut my "nut snacking" my bodyfat dropped. I really followed my diet to a T with no cheating. It's difficult but very worth it.
You should also consider taking EFA gold to get your essential fats in (very important!) Good luck to you =) Kelly |
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Guru Member |
Ok- I just realized I didnt include the supps I take. This is very important!
Supplements- 3 Ultra 40, 3 Muscularity with every meal 2 lean out, 1 Energy Reserve 30 min before every meal 2 Ultra 4 in AM and 2 in the PM 3 EFA Gold capsules with meal 1 and 5 4 GH Factor in early AM and before bed Glutamine Select ; 1-2 scoops while training ( I LOVE THIS STUFF!!) I also take 6 Muscularity capsules, 3 7-Keto MuscleLean and 3 Muscle Synergy right before training |
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Member |
Thank you so much! Since I put this up I cut out the nuts --- what a difference. I have 10 weeks to go - time is going by so fast! I have set up a weekly app. to have my body fat measured.
I definitely need to make some changes to my supps! I am following a very similar diet, however, I have 1 cup of 1% cottage cheese before bed. What are you thoughts on that? |
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Guru Member |
DAIRY IS TO BE ELIMINATED IMMEDIATELY! Dairy is notorious for subcutaneas fat storage, or, thick skin if you will. I would go with a Lean Beef for your pre-bed time snack rather than the cottage cheese. Cottage cheese is ok for off-season, but you are getting ready for a contest! Every peice of that puzzle has to fit. Good luck! Vijay Rock Puri, D.C. |
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Member |
Wow! Thank you! No more dairy!
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Member |
I have three more questions....after reviewing the replies again and again I need to make sure I am doing this right!
1. I bake my chicken w\ tsb of olive oil and salt free seasoing (just a little). Is this ok? 2. I use salsa on my eggs. Do I need to take this out of my diet? 3. Can I use anything to season the lean ground beef? Or a better question is, how do you prepare it! I have nine weeks to go! I am freaking! |
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Guru Member |
LOL! No reason to freak Figure30! Sounds like you will have plenty of time and you will be just fine. Here are your q's:
1. I bake my chicken w\ tsb of olive oil and salt free seasoing (just a little). Is this ok? 2. I use salsa on my eggs. Do I need to take this out of my diet? 3. Can I use anything to season the lean ground beef? Or a better question is, how do you prepare it! Chicken w/ Olive oil and salt isn't gonna hurt at all, in fact you need to have some healthy fats with your lean protein source. Salsa is great! Low sugar, low carb, don't over do it and you'll probably end up taking it out on your last week prep for your contest. At this point, there are many options for lean beef. Now, I am no chef and am terrible in the kitchen, but I've always liked Tobasco Chipotle sauce on my ground beef! Just don't go crazy with the seasonings and try to be as plain as possible. Believe it or not you can put all the mustard in the world on your ground beef, if you are a fan of that???? Stick with the no calorie seasoning stuff and you should be fine. Hope this helps? Good luck! Vijay Rock Puri, D.C. |
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Guru Member |
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Active Member |
Kellykel~
Just a quick Q. In your posted diet I see that you have down 1-2 scoops protein powder (US, UMP) for meals 2 and 5. Just wondering which you usually do have (1 or 2 scoops). 2 scoops for both meals is a big difference than 1 for both meals. Also, do you add heavy whipping cream ever? Just curious because I'm giving the meal plan a shot and I wanna follow it to a T. Thanx! |
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Guru Member |
TufGirl,
Yes, an additional scoop does make a difference! =) So I'm glad you asked. It all depends on where I'm at with bf% and how far I'm out from competition. So about 16-10 weeks out, I have 2 scoops of UMP for both meals (2,5). I rarely used heavy cream, but am going to start incorporatig it in my diet (1tbsp in meal 2)- I would usually add 1tbsp almond butter or flax oil to my protein for meal #2 only. I use US on occassion, but I tend to only use that off season when I am really trying to gain. Now at 9 weeks out, I have 1 scoop of UMP for meal 2, and two scoops for meal 5. Then at 4 weeks out, I stick to only Muscle Provider protein, 1 scoop meal 2, two scoops meal 5. Off season, I have 2 scoops for both meals- US or UMP. I know it sounds complicated, but you just have to play around with it and see what works for you. I know some figure gals who have 2 scoops for both meals all the way up until contest time and that worked fine; sometimes even adding an additional 6th meal- protein pudding before bed (1 scoop). Hope that helps... Kelly |
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Active Member |
Thanks for making that more precise.
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Guru Member |
Sure thing! Good luck to you =)
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Member |
Just had my body composition tested with the skinfold calipers (9 site)
Body Weight 117.50lbs. Body Fat Percentage 15.51% I will continue to do this twice a week until 3 weeks out then every week. What should I be aiming for as the weeks pass? |
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Member |
one more thing, here are my circumference measurements (63 inches, what should I aim for)
Circumference Measurements (in inches) Arm Rt9.5 Lft9.75 Chest31 Waist24.5 Hips33.75 Thigh Rt21 Lft21 Calf Rt13.5 Lft 13.25 |
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Guru Member |
If you still have 3-4 months to go it sounds like you're doing pretty good already with wt and BF%.
Stick with the diet religiously- that, in my opinion, contributes to 80% of your success! The other 20% is HARD TRAINING! |
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