Hi Everyone,
I'm competing in my first firgure contest and wanted some feed back on the diet I'm doing. I have gotten all of my info from Bev and this is what I'm doing. I'm 5'3 1/2, 123lbs, and 15%BF. I train 4 days/week.

Meal 1, protein shake and banana

Meal 2, 5oz tuna and sweet potato 1/2, veggies 1/2c

Meal 3, post workout protein shake and apple

Meal 4 6oz chicken, rice 1/4c

Meal 5, 4oz fish, 1/4 rice, 1/2 veggies

Meal 6, 6oz chicken and 1c veggies

Any suggestions will be greatly appreciated. I'm 10 weeks out from the show. I'm just paranoid that I'm doing something wrong.

Thanks for your help

personally I think protein may be a bit too high, I have it calculated, just from protein sources at 207, thats not including what is your carbs, so id bet its safe to say its at 220, which is what I eat as a 175 lbs bb'er male on a daily basis in the offseason, but my carbs are higher than yours off course at 370.

what are you carbs at? I didnt calculat them.

Also what is your cardio schedule like now.

At 15% and 10 weeks out, if you ate the protein for your lbm you could eat more carbs IMHO.

I also dont prefer fruit, its mainly fructose which stores more in the liver than the muscle cells. I prefer oats, sweet potato, white potato twice daily and brown rice as carb
sources.

All that being said, how long have you been on the diet, what have your results been. If they are good, dont fix what aint broken.

Jason

I'm with J on this one. Your carbs are actually WAY lower than you need at this point. I've calculated it to be no more than 78 grams a day!! Why? You are 15% BF, that is pretty lean for a figure competitor at 10 weeks out. Basically, you have set your diet at a point to where you can't make many changes should fat loss stall? That isn't a great idea this far out from the contest date.

Ellebee, I would suggest a lot of different things for you at this point, but if you are happy with your diet and it continues to work for you, then so be it. But for starters, I would definetly change your meal 1 to this:

1 whole egg, 3 egg whites
1/2 cup oatmeal (measured Dry)

I have never been a fan of having a sugary carb for breakfast along with a liquid form of protien. Pet peeve of mine I guess? Is this just a time issue for you??

Let us know what you think regarding your diet and IF you are looking to change it.

My cardio schedule is twice daily for 20 minutes.

Yesterday's macros
196 pro
165 carb

around 1700 calories

I've been doing this for about 3 weeks.

As far as breakfast, it is a time thing and I CAN'T eat oatmeal. I've tried and I can't even swallow it with out gagging.

I'm pretty lean right now. I don't want to lose muscle. I do train with heavy weights. I'm up for a diet overhaul. I just want to do the right thing for where I'm at. At this point I'm trying to get rid of BF on the booty and thighs.
Any help would be greatly appreciated.

Thanks so much!

supplements are a problem for me also.

I do protein, creatine, glutamine, Lean out and hydroxycut(for some energy)

OK, I calculated that wrong, I didn't count the apple. But even then, you can't be near 165 g carbs unless your 1/4 of rice meals are measured Dry?

Anyways, at this stage in your diet and to maximize your lean mass retention, your macros should be closer to this:

160g Protien
200g Carb
35g Fats

You just flip-flop your prior numbers. These are approximate numbers but it is about 1800 cals. You could probably get away with 2000 cals, but I don't wanna freak you out just yet LOL! OK, you don't like oatmeal, how about Quinoa? Cooks just like rice but in 12 mins or less! and having 3/4 cup of cooked Quinoa with 1 whole egg and 3 egg whites thrown in there for a breakfast scramble is pretty fast and EXCELLENT! (and superior to your current breakfast).... how about this:

Meal 1, 1 whole egg, 3 egg whites, 3/4 cup cooked Quinoa (scramble all together, salt and pepper or seasoning to your taste)

Meal 2, 4oz tuna and 6oz sweet potato, green veggies

Meal 3, Post workout: 4oz Lean Beef, 6 oz White Baked potato

Meal 4 Protein Shake (1 scoop), 4-5 Strawberries, 1 tbsp Heavy Cream

Meal 5, 4oz fish, 1/2c Cooked Brown rice, 1/2 cup green veggies w/ 1 teaspoon Olive oil and 2-3 tbsp Vinegar

Meal 6, 3oz chicken and 1c veggies w/ 1 teaspoon Olive oil and 2-3 tbsp Vinegar

This is closer to what you should be doing at this point. What do you think about that?

That sounds great!! How long do I stay on a plan like this, I'm assuming until about 1 month out from the competition. My first competition is on Oct. 4th.

I'll try the Quinoa. I may have a problem finding it, I now live in a very small town as opposed to DC where I use to live by Whole Foods. Our store has NOTHING and I'm not kidding. Is it at all like oatmeal in texture? That is the part of the oatmeal I can't stand, I've tried a lot of water in it, a little water in it and still choking on it.

Thanks so much for your help!!

Hey Ellebee! This is the kind of diet where you moniter things via bodyfat and mirror and drop things out when fat stalls out! So keep up with the BF readings every week and check the mirror every few days. You will start dropping calories here and there based on these things. You may not have to? Or you may have to? You see what I mean? Just keep us posted on progress and we can help from here!

Quinoa has a consistancy of white rice. Has a distinct nutty taste, but I LOVE IT and you totally get used to it. Salt it down with some Lowrey's Seasoning salt and it is FANTASTIC! I won't even eat rice anymore, only Quinoa!.... rice if I have to I guess

You can buy the quinoa online if it isn't in your local grocery store. And have you tried steel cut oatmeal? It has a completely different texture and you might enjoy that. Kroger's sells the Red Mill brand but you can get online too. It's a little more expensive than regular quick or slow cook oats but not by that much. It's more dense too so the measures aren't the same as the regular oats. But its another option for you.

Thanks ChunkyButt!!

I just got back from the bigger grocery store and they had it!!! I making some now. I'm going to take the BF today and I'll check back in a week like you said.

I have tried the steel cut oatmeal. Can't hack that either. I know a ton of my PT clients like it a lot. Oatmeal and I just don't get along! LOL!!

Another questions-
At this point what supplements should I be taking? And is the cardio I'm doing right now fine, too much, too little.

Cardio 5 days/week twice a day.
1st session is 20 minutes HITT- PWO (I workout about 10am)
2nd session is moderate later in the evening usually 6 or 8pm at night.

Sorry for all the questions just need someone else's opinion.

quote:

Sorry for all the questions just need someone else's opinion.

Someone "else's" opinion??.... you just hurt my feelings Ellebelle...LOL!

Anyways, switch your cardio to do your slower more moderate intensity cardio After your weights workout. Do the HIIT Cardio later in the day... Basically flip flop it like this:

Cardio 5 days/week twice a day.
1st session is 30 minutes moderate cadio - PWO (I workout about 10am)
2nd session is 20 Mins HIIT Cardio later in the evening usually 6 or 8pm at night

Get to it! Cheers and enjoy the Quinoa. What did you pay for the Quinoa? Just curious, cuz if you buy it in bulk it is 75% cheaper than pre-packaged (it is $9 a pound pre-packaged! vs. $2.59 a pound bulk! OUTRAGEOUS!).

The quinoa I bought was packaged in a 12oz box and it was $3.45. They didn't have it in bulk at the store.
The 'someone else' I was referring to was my boyfriend. He is a BB, but can't seem to help me out with competing in figure. That is why I need your opinion CB

The best resource for Figure Contest Dieting is:

http://www.bodybuildingworld.com/vol11_2/your_fit_figure.html

I recommend that anyone thinking about competitng or any female trying to build lean muscle and lose fat read this article (and all of the links within it), study it extensively and apply this info.

quote:

Originally posted by ellebee:
The quinoa I bought was packaged in a 12oz box and it was $3.45. They didn't have it in bulk at the store.
The 'someone else' I was referring to was my boyfriend. He is a BB, but can't seem to help me out with competing in figure. That is why I need your opinion CB

LOL!! OK. It is all a matter of understanding the ratio of bodyfat to the amount and source of calories needed for fat loss. It is just a science and we are all here to help! Yeah that box of Quinoa is pretty expensive comparatively. But if you gotta do something if you can't manage the oatmeal! Good luck to you Ellebee and keep us posted!

quote:

Originally posted by ellebee:
Hi Everyone,
I'm competing in my first firgure contest and wanted some feed back on the diet I'm doing. I have gotten all of my info from Bev and this is what I'm doing. I'm 5'3 1/2, 123lbs, and 15%BF. I train 4 days/week.

Any suggestions will be greatly appreciated. I'm 10 weeks out from the show. I'm just paranoid that I'm doing something wrong.

Thanks for your help

Ellebee, this is only my second year competing in figure. It gets easier. And what you're doing now, is where you learn and improve upon for next time. Don't be paranoid, just be diligent-journal everything. Your journal will be a wealth of information for your next contests. Listen to the Guru's here-they have the experience! Every 'body' is different and responds differently to diet & training. Jtheo is helping prep for my next contest.GOODLUCK

Jason is helping me prep for my first BB competition and I am really pleased with the diet in particular. He keeps the carbs in which gives me the energy to work out and I love that. I don't like dragging butt into the gym because my diet is so low in carbs that I just don't have the get up and go. Who would have thought a pre-contest diet that included oatmeal in 3 meals and russet potatoes? It works and the proof is in the people that have successfully used him and those that are preparing for their next contests now.

kudos to young Jason T