I am currently 10 weeks out from my figure contest and I was wondering if someone could help me with my diet.
I just had a nine site body fat test done.


Female: 42
Height: 5'5"
weight 139
BF%: 22%

Train with weights 3 days a week
Cardio 4 to 5 times a week for 45 minutes

Diet: Right now is

Meal 1: 4 egg whites/1 yolk
1/2 cup oatmeal

Meal 2: 4 oz. Salmon
1/4 cup Avocado
1/2 cup of Asparagus

Meal 3: 2 scoops of protein powder

Meal 4: 4 oz of grilled chicken
4 oz of sweet potato
2 cups of uncooked spinach with 1/2
cup of yellow bell peppers

Meal 5: 4 oz. of Salmon
1/2 cup of Asparagus
1 oz of Almonds


Supplements: Lean out: 2 with each meal
7-Keto: 3 with meal 1 and meal 3
Ultra 40: 3 with each meal
Mass Amino: 3 with each meal
Creatine Select: 1 scoop first
thing in the morning

I also work from 4:00 p.m. untill 12:30 a.m.
So I don't have my first meal untill around 10:00 am

Thanks for any suggestions

For nine weeks out, only lifting 3X per week, which is not bad if you're doing full body and hitting the legs for at least 8 sets (quads and hams).

Meal 1: 5 egg whites
1/2 cup oatmeal 1/2 grapefruit 1 tbs flaxseed oil

Meal 2: 4 oz. tuna or turkey
1 apple
1/2 cup of Asparagus

Meal 3: 2 scoops of protein powder (add fruit)

Meal 4: 4 oz of grilled chicken
4 oz of sweet potato
2 cups of uncooked spinach with 1/2
cup of yellow bell peppers

Meal 5: 4 oz. lean beef or turkey
1/2 cup of Asparagus 1/2 cup of rice
1 oz of Almonds

If you're vegetarian that eats fish, use tuna or a whitefish. Salmon only 3X per week.

How has your progress been?

How long have you done this diet?

I would also suggest to drop the sweet potato or 1/2 cup of rice on days you don't lift. You are going to need 6 to 7 days of cardio and make days you don't lift a little high intensity much like HIIT for 20-30 minutes to improve fat loss.

Thanks for getting back with me I have only been doing this diet for 2 weeks
I have seen some progress but I am very tired come 9:00 p.m. what time should my last meal be. I normally get to bed around 1:30 a.m. and get up at 8:30 a.m on the days that I train should I be eating my first meal before I train or after. I also forgot to mention that I have Glutamine Select when is the best time and how much should I be using. Do you think that I am using the right amount of Supplements: Should I make any changes to this.

This may be a crazy question but what is HIIT I have seen this mention alot on this forum but I do not Know what it is

Thanks

At ten weeks out, you are pretty low carb. Frank made some suggestions to increase some calories and on your type of diet plan, fruit would be a better idea than adding fats. What kind of "protein powder" are you using? I would suggest UMP at this point.

I personally do NOT like this kind of plan this far out from your contest, but to each his/her own. YOU ARE TIRED?? OF COURSE YOU ARE!! You are low carbing it and as a result your main companion is gonna be Lethargy... Make sure that you do a high carb meal in place of your final meal every 3rd day and 4th day after that (example Wednesday and Sunday night). Something along the lines of this:

1 cup (measured dry) Oatmeal
1 10 oz. White Potato
1 Large Banana
1-2 cups mixed green veggies
1 tbsp Smart Balance butter or similar

This will boost your metabolism and help you feel a little bit better. It may carry you close to the next big carb meal also.

HIIT cardio is HIGH INTENSITY INTERVAL TRAINING. Get on a Stair-Stepper or Bike or Treadmill and do intervals of 1.5 mins moderate pace with 1 mins SPRINTS/or HIGH INTERVAL... u see what I mean? No more than 20 mins. You may want to start with 15 mins.

I am using EAS Whey Protein I have used the UMP before and really liked it. Thanks for your help

I would cut out that whey protein immediately if I were you. Grab the UMP. It is slower blend, MUCH HIGHER quality and will NOT bloat you like the EAS products will. ALso, you never take whey by itself and always opt for a mixed protein blend over single species source.

that is going to be a VERY long ten weeks.

Id at least throw in the carb up meal that Chunk speaks of.

I would totally rework the diet to have protein that supports your lbm (ie lower than it currently is) and then fill in the calories with carbs and some trace fats.

energy will be higher and mood better.

Id start you around 135P/160cho/25f and see how you progressed. Then probably add 50 carbs to your trianing days.

My wife is prepping for the Monster Mash and has less lean mass than you around 98lbs and is eating 180 carbs on trianing days, and she started around 20% herself and after 3 weeks was around 16.5%. Her energy is high and her workouts are better than ever.

Many ways to do this thing, you dont have to feel like ****, but you do have to work hard and do your cardio.

Oh, before you change anything, what kind of work do you do?

There's carbs in every meal and it just seems like a low carb 50:20:30, but just by guessing, I was trying for 40:40:20. I didn't throw in a lot of carbs for two reasons: age and activity. I don't feel she's doing a high volume of lifting.

Chunky...do you know the ratios and cals I gave and see if they're close to Jason's numbers? If so, I don't think she needs the carb up but maybe just twice.

Supplementation seems to be fine. Try taking the creatine immediately after the workout. There seems to be some science that shows creatine after workouts helps rebuilding.

The ole Frankster is under excessive stress at the moment.

Right now I am sitting on a forklift doing just about nothing for 8 hrs. And I hate it because I like to be active Hopefully I will be changing jobs an a couple of weeks. I want to thank everyone for all of their suggestion.

quote:

Originally posted by Frank:
Oh, before you change anything, what kind of work do you do?

There's carbs in every meal and it just seems like a low carb 50:20:30, but just by guessing, I was trying for 40:40:20. I didn't throw in a lot of carbs for two reasons: age and activity. I don't feel she's doing a high volume of lifting.

Chunky...do you know the ratios and cals I gave and see if they're close to Jason's numbers? If so, I don't think she needs the carb up but maybe just twice.

Supplementation seems to be fine. Try taking the creatine immediately after the workout. There seems to be some science that shows creatine after workouts helps rebuilding.

The ole Frankster is under excessive stress at the moment.

FRANKSTER!!! Why the stress my man?? The macros in your plan are about 45 pro, 35 carb, 20 fats. Much better than what she had originally. For J's preferance (and mine too actually) she would be about 35-40 pro, 50-55 carb, 10 fat. I think a good compramise would be she try your additions and should her Lethargy continue and fat loss stall, she should incorporate the Carb up days. After all, 35% carb is a little low yet for 9 weeks out?

Just my opinion, try to relax Frank? You're to good a guy to be under so much stress! (also, cortisol will sky-rocket in your bloodstream and kill off your protein synthesis! not good)

quote:

(also, cortisol will sky-rocket in your bloodstream and kill off your protein synthesis! not good)

Got it nearly under control. A bottle of wine, eye of round steak, more wine, I feel much better! J/K. I have an ear problem causing vertigo. First day was scarey, but now, I don't have to buy drugs. LOL. Getting it under control and reducing the salt intake for a bit and taking a diuretic OTC. The extreme high humidity usually causes this. It's been real high here in GA.

Thanks Frank for all of your suggestion I can relate to what you are dealing with meaning the vertigo stuff I suffered with that for about a year I ride a Harley and had an attack while
riding one day talk about a strange feeling.

Take care

Update on Diet
I am only 7 weeks out

I have changed my diet I am trying to switch from measuring in grams instead of oz. Not the easiest thing to do after using oz. for so long. I am now at 133 lbs but not sure what BF% is will have it checked soon.

I am now trying to use the plan Jason recommended

135g protein
160g carbs
25g fat


Diet looks like this please let me know if I have it pretty close.

Supplements:
Ultra 40: 3 with each meal
Mass Amino: 3 with each meal
7-Keto: 3 with meal 1 and 4
Creatine Select: 1 scoop first thing in the morning
Muscle Synergy: 4 first thing upon getting out of bed on an empty stomach
& 4 in the evening.
GDA with meal 1,2, 4 and 5
I also purchased EFA Gold but not sure when to take and how much
Glutamine Select plus: Sip on while training

This is the measurement of each food items

Meal 1: 140 gms (Egg Whites)
10 gms (Yolk)
40 gms (Oats)


Meal 2: 26 gms (Ultimate Muscle Protein)
35 gms Oats

Meal 3: 80 gms (Grilled Turkey Breast)
130 gms (White Potato)
85 gms (Asparagus)

Meal 4: 85 gms (Round steak)
130 gms (White Potato)
85 gms (Raw Spinach)
28 gms (Red Peppers)

Meal 5: 80 gms (Grilled Turkey Breast)
36 gms (Brown Rice)

Meal 6: 155 gms (Egg Whites)
28 gms (Red Peppers)


What changes do I need to make if any.

Thanks