I was responding to a link here in the Fitness/Figure section from someone new to competing and realized that the info I was giving needed to have its own discussion area.

Whether you are a new competitor or a seasoned veteran, anyone looking to compete in Figure (or just look like you do) must check out the link below. It offers a wealth of information on workouts, cardio, supplement education, specific supplement programs, nutrition basics, specific athlete nutrition plans…pretty much all things Figure. I recommend reading every single thing within this link. It will give you a great education on how to achieve a great figure physique.

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

Hey im new to the figure/fitness competition world and i am looking to find out approx calorie intake i should be consuming i have been eating pretty clean for about 9 weeks (no sugers,no starchy carbs) except brown rice or sweet potato and oatbran,fruit has been limited to berries in my oats. and thats not every day.so is their a ratio i should be following as far as proteins,fats,carbs i am 5'2 120 like to lose some bodyfat im approx 20% really want to harden up and be competition ready just cant seem to get it on my own.thanks so much any help would be such a blessing. jpm

First, I recommend again that you read every bit of info in the link below. It has about everything you need to know to get ready for a figure show.

Most of the ladies that followed this program in our Contest Countdown Series (no matter what condition they started in) followed it all the way through to the show, with only minor nutrition changes the last 4 weeks or so and the addition of targeted supplements along the way that helped them break through plateaus in fat loss (like Lean Out, 7-Keto MuscLean, Energy Reserve & GH Factor), aided in muscle retention and strength maintenance (such as Muscularity, Ultra 40 & maybe Muscle Synergy), helped with endurance and recovery ability (try Glutamine Select & maybe ZMA) and of course, made sure they were getting thier essential vitamins and minerals (Super Pak or Ultra 4 are crucial). What supplements were added depended on each person's individual goals, conditioning level and budget.

For your weight I recommend that you formulate your diet using the guidelines in the link with 50% of your calories coming from lean meat proteins and Beverly protein powders (Muscle Provider & Ultimate Muscle Protein are great), 30% from fats (essential fats like EFA Gold are best) and 20% healthy carbohydrates. I suggest taking in about 12-15 calories per pound of bodyweight to start. If you are really lean and have a fast metabolism start with 15 per pound. If you have a super slow metabolism and/or you've already been following a clean diet with higher calories and have hit several plateaus, it may be time to go to 12 calories per pound. For most people with average fat levels to start and an average metabolism 13, maybe 14 calories per pound is a good place to start. There are a ton of specific nutrition and supplement programs in the articles within this link. If you are still unsure after reading all the info there, just pick someone with similar stats as you and follow their plan.

Good luck!

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

WOW!!! This is an awesome site!

Good thing I looked and saw that my Nutritionist and Trainer know their stuff! Im right on track!

Thanks Rachel

Ashleigh V.
Ladson, South Carolina

You are very welcome. It’s great to hear that you nutritionist and trainer have pointed you in the best direction for you.

The site is a great educational tool for anyone interested in competiting or simply making positive changes in body composition. We want to be sure our Beverly users have the information needed to reach their goals with the most success. Knowing what Beverly supplements are best for your goals and knowing specifically how to use the products is key. This link and the site as a whole provides that info and so much more. I hope it you continue to visit the site!

Rachel

hey everybody i have two questions what does everyone eat in-betweentheir 5-6 meals during pre-contest dieting? is it ok to snack on veggies between meals if yes what are the best when you just want to snack and a can of tuna or some chicken just wont do it. and my second question, what is the best compound excersise for the outside of the thigh right their below the bum AKA (sadlebags) lunges,squats,leg presses any ideas as to which one melts that area away because i usualy do a combo of the three and i havent seen the resultsi feels i should could i need more weight or more cardio? really want that (horses behind look and not the cheeky smile ) thanks so much any help would be a bleassing.

JPM,
I was allowed to have unlimited non starchy veggies during my contest prep. That means I could have as much as I wanted for things like bell peppers, lettuce, onions, cucumbers, broccoli. Most of the time I was sick of eating veggies and would just pop a couple of pieces of sugar free gum in my mouth and walk away from the kitchen.

As far as the saddle bags--Stairmaster, Stairmaster, Stairmaster.

I think diet has and even bigger impact on that area for women. But I would focus your cardio on doing something that works your lower glutes--stairs, hills. This is a really stubborn area for me too

So when is your contest?
Loren

hey thanks loren so much how many min do you usually hit the stairclimber should i continue to add weight on my lunges and squats to continue to build up those muscles? what would you suggest i am only 5'1 3\4 5'2 on a good day so my legs need all the help they can get to have that long lean lookfor figure. thanks so much for your help jpm

Well I would say your minutes depend on how much fat you still need to lose before your competition. How far out are you? How much cardio do you do now? You could always try replacing two of your cardio days with the stairmaster for 20 minutes. See how it goes from there. Word of advice...the Stairmaster sucks but if you make past the 10 minute mark you can make it to 20.

For me personally, I needed to add size to my legs while trying lose fat. I did weighted lunges. Its my off season now and I am doing heavier weighted lunges. Definately continue to squat heavy! That will be the best muscle builder for your legs and glutes.

decided to start the stairclimber in which i HATE not a big fan of cardio LOVE lifting theirs just something about that pump and the "strong" feeling you get during and after moving the weights its addicting,but im begining to see that im probably not going to get the results i want by weights and diet alone so stairs it is so do you do your cardio after your weights how long does it usually take see a noticable differece in the lifting and firming of the bum are their other secrets besides squats lunges and stairs

Your diet will be the the biggest impact on not only your glutes but also your whole body. If you love a pump then you obviousely haven't done the stairclimber long enough...I get a huge pump in the legs when I do that. I do cardio after weights because I want all of my energy to be for lifting heavier weight. You could always try morning cardio before you eat...they say that the fat melts off doing that. I haven't tried because my schedule is to hectic to do morning cardio.

Hello, I have just completed my 4th competition and placed 4th in the last two competitions. I make it a point to talk with the judges at the end of each competition and have gotten some good feedback. I take in account the suggestions I get and work on them for the next shows. It has truly helped me. I believe that's why I finaly placed the last two times. I am always looking for ways to improve.

In reading the article "Your Fit Figure-Here's How", I found the information to be great. I am definitely going to try the plan. I do,however, need clarification about the supplement program. For Fat Mobilization/ Metabolic Support System, it states to take upon arising two 7-Keto MuscLean and one 7-Keto MuscLean capsule. Should I take three as it states? Also, I've been taking Ultra-4. Would you recommend continuing with that or should I try Super Pak?

quote:

For Fat Mobilization/ Metabolic Support System, it states to take upon arising two 7-Keto MuscLean and one 7-Keto MuscLean capsule. Should I take three as it states

That has to be a mistake. I'm going to review to see if I can understand.

Yep, an incomplete statement. This is what it should have been:

"General weight loss:
Take 3 capsules, once or twice per
day. Start by taking 2 capsules in
the morning upon arising and 1
capsule mid afternoon. Many get
the results they want on just three
capsules daily."

http://www.beverlyinternational.net/productpdfs/7-Keto_MuscLean.pdf

Thanks. What about Super Pak vs. Ultra-4...any recommendations? I currently do Ultra-4, would it be better to do Super Pak?

I would say to finish your Ultra 4 then switch to Super Pak.