Amore's 1st Figure Comp. Prep

[amore]

Hello!!

Ok... 1st competition in either July or August.. Need to still select one. Not sure of what the levels mean... Ex. Level IV-A. ??

Currently: Weight: 149-152 depending on the day, LOL. Body fat %: Too high, mid 20s I am guessing. Will have it measured.

Just hired a new trainer (last one was not working out for me, he did not stress diet AT ALL basically which I thought was wrong). SHE has trained people for over 10 years. She has competed numerously. Currently she is getting ready for a figure competition in July. She took me through an intro workout yesterday which was great. Very fast paced, supersets, drop sets, with short rests. I think that I will only have her train me part time as 1. she's very busy (trains at 5 gyms in town including the Ritz Carlton) and 2. I don't want to spend too much/I can train solo.

Started yesterday. Before this I trained solo on and off for 3 weeks, before that steadily for about 2 months with trainer. Gained strenth and muscle and well fat too.

;-)

 

[*Bunny*]

Just wanted to send you good luck vibes amore

 

[Sassy69]

Looks like a plan -- this new trainer deals w/ diet as well? Unless you have someone who is specifically experienced w/ contest prep, most trainers don't carry the credentials to provide a diet and most won't because of the liability. Not saying that all competition trainers are credentialed as dieticians, but they are operating on the assumption that you are a healthy person to start w/ and the diet is very specific to your goals.

Good luck!

 

[amore]

Looks like a plan -- this new trainer deals w/ diet as well? Unless you have someone who is specifically experienced w/ contest prep, most trainers don't carry the credentials to provide a diet and most won't because of the liability. Not saying that all competition trainers are credentialed as dieticians, but they are operating on the assumption that you are a healthy person to start w/ and the diet is very specific to your goals.

Good luck!

Not sure about her actual credential but she has competed in bodybuilding in the past. She's 43 years old and has taken a few years off. I saw her photos though from competition and wow! She had to know diet to do that!! I need to get the spelling of her name exactly and look her up on the net.

Thank you for the good words Bunny and Sassy ;-))

 

[scorpiogirl]

I was wondering where you wandered of to!!!! Good to see you're still hanging with it! Good luck on the comp. Have any updated pics since the last ones?

 

[nikkita]

Good luck with your contest prep!

Five Levels of Contests:
Level I - local area only
Level II - open to multiple counties, less than size of district
Level III - district only
Level IV - open statewide, closed to Florida residents only
Level IVa - open nationwide, non-qualifier
Level V - National Qualifier

 

[amore]

http://www.annakubit.com/ev_photos.jpg

For photos... could not upload it to elitefitness (kept getting errors)

 

[amore]

Ouch with those photos looking at them again i have a LOOONG road until competition! Ouch!

 

[amore]

4-11-06 measurements: Taken at 9:30 pm

Weight 151.5 lbs
Height: 5'6.5

Waist: 28
Hips: 41
Thigh: 21
Calf: 14
Bicep: 11.5

Precontest 4 months out

FOODS:
4-10-06
Meal 1
Muscle milk
Oats
Meal 1 totals: 440 cals, 10g fat, 28g carb, 35g protein

Meal 2
Muscle Milk
Oats
Meal 2 totals: 220 cals, 10g fat, 14g carb, 18g protein

Meal 3
Muscle milk
oats
Meal 3 totals: 265 cals, 11g fat, 22g carbs, 19g protein

Meal 4
Sushi - ate out... Not sure how much I ate in cals but I assume 500 cals because I was full!

Meal 5
Muscle milk
Meal 5 totals: 175 cals, 9g fat, 6g carbs, 16g protein

Meal 6
sesame peanut crunchies
Meal 6 totals: 140 cals, 5g fat, 19g carbs, 4g protein

Meal 7
late night was hungry still
Advant Edge Carb Control Protein bar
Meal 7 totals: 240 cals, 8g fat, 25g carbs, 20g protein

4-10 TOTALS: 1980 cals, 76g fat, 115g carbs, 118g protein
35% fat/21% carbs/24g protein


4-11-06
Meal 1
Muscle milk
oats
Meal 1 totals: 445 cals, 20g fat, 28g carbs, 35g protein

Meal 2
Chicken breast
broccoli
Meal 2 totals: 253 cals, 11g fat, 4g carbs, 35g protein

Meal 3
Muscle milk
oats
Meal 3 totals: 179 cals, 8g fat, 11g carbs, 15g protein

Meal 4
Advcant Edge Carb control protein bar
Meal 4 totals: 240 cals 8g fat, 25g carbs, 20g protein

Meal 5
Sushi- ate out
Had Green Dragon Specialty rolls... Crab, cucumber, cream cheese inside and out, eel and avocado on top
Assume:
Meal 5 totals: 450 cals, 11g fat, 75g carbs, 12g protein

Meal 6
Sesame Peanut crunchies
Muscle milk
Meal 6 totals: 252 cals, 11g fat, 75g carbs, 14 g protein

4-11 TOTALS: 1819 cals, 68g fat, 166g carbs, 131g protein
34%fat/33%carbs/29%protein

I know I know this is no nutrition. Muscle milk has to go and I need to cook real food... Getting a diet from trainer tomorrow.

 

[nikkita]

Your pics look good!

Consider this as positive feedback...

* you need to focus more on your leg training, specifically hamstrings are lagging. How heavy do you train them?
* as your fat levels drop it would be a good idea not to let go of upper body workouts.

 

[amore]

some stiff leg deadlifts for them.. but i don't like those much as they make my knees feel funny... i'm going to see if hamstring dev is on my trainer's list tomorrow (hope so!). thank u for the good words!! ;-)

 

[Sassy69]

Especially if you haven't done exercises / activities to develop that area, it is a "pain in the ass".... Its a lagging part for me as I did lots of quad development via leg press, etc. but my DL's & Squats were always weak. This last time around I incorporated the following literally every day, regardless of whatever was the muscle group to be trained:

- 5 min cardio warmup
- 4 x 40 steps w/ 0-25 lb dumbbells (depends on the size of the upcoming workout & my conditioning -- increase the weights after a few weeks of doing these)
- 4 x 30 step-ups w/ 0-25 lb DBs (same progression on the weights)
- 4 x 25 "sissy squats" -- these are the motion of a good form squat but no bar but repeated fairly quickly -- i.e. not a slow full squat but rather more aerobic but still good form. Then can add weight by holding a plate 10-45 lb for each set.

 

[treilin]

some stiff leg deadlifts for them.. but i don't like those much as they make my knees feel funny... i'm going to see if hamstring dev is on my trainer's list tomorrow (hope so!). thank u for the good words!! ;-)

Hmmm I was just trying to figure out how your knees could feel funny on a stiff leg deadlift?
Are you locking your knees out?

 

[amore]

Hmmm I was just trying to figure out how your knees could feel funny on a stiff leg deadlift?
Are you locking your knees out?

Aren't the knees supposed to be locked - knees straight????

 

[badgergrl]

You just have to be careful not to hyperextend them...I have trouble w/ my knees on deadlifts too sometimes because my knees have the tendency to do that...my elbows are the same way. It's just something you have to focus on.

 

[treilin]

Aren't the knees supposed to be locked - knees straight????

I meant hyperextended (locked out)

 

[amore]

;-)

4-12

I slept a lot today. Could not get to sleep until about 3 am though.. then slept until 10:30 am... And again from about 2:30-5:30. Met with the trainer today and she planned out a diet and training routine for me for the next 2-3 weeks. I verified with her that she competed 14 times in her life and placed 2nd or 3rd in almost all of them.

So here's the plan:

Basically similar foods daily:

Meal 1
Meat/protein
Fiber supp
Vitamin/mineral supp
Water

Meal 2
1/2 serving protein or about 15g protein
water

Meal 3
Meat 3-4 oz
2 cups torn lettuce or spinach
2 tbsp low fat dressing
water (2 glasses w/ all meals)

Meal 4
1/2 serving protein or 15g protein
water

Meal 5
1x meat - 3-4 oz
2 cups lettuce or spinach
fiber
vitamin and mineral
water

This sums up to daily:
80-95g protein
less than 50g carbs
30g fat

This is the low carb day.. She is yet to get me the "higher carb day diet." About 150g carbs a day I think. It will be carb cycling. I forget how many days low how many high so i have to ask her.

Training:
Cardio 5-6 days per week
45 min-1 hr consecutive
Treadmill:
Warmup
Then:
Incline 4, speed 3.0, 4 min
Incline 8, speed 3.2, 7 min
Incline 10, speed 2.8, 7 min
Incline 8, speed 3.2, 7 min
Incline 4, speed 3.0, 7 min
Cool down incline 0, 3.0 speed 10 min

WORKOUT:

Day 1 high carbs
Supersets
Squats 4x15-20 reps
Standing BB curl 4x15 3 grips - wide, med, elbows tucked
Flat BB Bench Press 4x15
Skull crushers 4x15
Shoulder BB or DB press 4x15

Day 2 high carbs
Close grip pulldowns 4x15
Seated row 4x15
Low back raise 4x15
Calf raise 4x15
Abs:
Knee ups 4x20
Reverse crunches 4x20
Crunches 4x20
DB Crunches 4x20

Day 3 start low carbs
Rest
NO CARDIO

Day 4 low carbs?
Supersets
DB Calf/squats slow speed 4x12
DB Press 4x8-12 lbsx15
DB Curl 4x8-12 lbsx15
DB tri kickbacks 4x5-8 lbsx15
DB chest flye 4x8-15 lbsx15 reps
ABS

Day 5 low carbs?
Calf exercise
Abs
Ball exercises

Day 6 high carbs?
Lunges 4 sets walking
Rear delts - bent over lateralls superset w/ upright row 4 sets
Push ups superset with DB incline press 4 sets
Bench dips super set with tri-extensions 4 sets
Biceps 21s -- 7/7/7 reps -- different grips

Day 7 low carbs?
Rest

Repeat cycle..

Hmm... Any opinions?

 

[amore]

4-12

About 200g carbs for the day - i finished all the bad foods,
About 1800-1900 cals for the day
over 100g protein

4-13

Meal 1
5 egg whites
muscle milk
thermogenic - thermorex
yerba mate caffeine tea
efas
fiber supplement
water 2x

Meal 2
tilapia
muscle milk
broccoli
egg white (1)
water 2x

Meal 3
glucorell r
tilapia
lettuce
vinaigrette dressing
water
fiber

workout:
1 hr cardio
rest from weights

Meal 4
muscle provider protein - beverly international
water 2x
efas

Meal 5
tilapia
ultimate muscle protein bev int'l
broccoli
benefiber
water

4-12 totals:
912 cals, 28g fat, 54g carbs, 105g protein

 

[caligirl]

Good luck Amore! nice to see you back! I was wondering where you went.

 

[scorpiogirl]

Hmmmm, I'm seeing a definite "inadequate protein" trend here. 1 gram per lb of bodyweight - remember? I also don't think it would be benefical to go above 200 grams of carbs on any given day until you lean out a little bit more. In fact, I would stay BELOW 150.

So the program you posted was given to you by your trainer? If she's done competitions and used this training program - and diet, give it a shot and see how it works for you. Give it at least 4 weeks or so to truly see if you're moving in the right direction.

When you do your SLDL's, keep your knees slightly bent - not so much that you can't feel the stretch at the bottom of the rep though. Does that make sense? Locking out/hyperextending your knees can cause SERIOUS damage. Word of caution, don't EVER lock out knees OR elbows.

 

[treilin]

4-12

About 200g carbs for the day - i finished all the bad foods,
About 1800-1900 cals for the day
over 100g protein

4-13

Meal 1
5 egg whites
muscle milk
thermogenic - thermorex
yerba mate caffeine tea
efas
fiber supplement
water 2x

Meal 2
tilapia
muscle milk
broccoli
egg white (1)
water 2x

Meal 3
glucorell r
tilapia
lettuce
vinaigrette dressing
water
fiber

workout:
1 hr cardio
rest from weights

Meal 4
muscle provider protein - beverly international
water 2x
efas

Meal 5
tilapia
ultimate muscle protein bev int'l
broccoli
benefiber
water

4-12 totals:
912 cals, 28g fat, 54g carbs, 105g protein

Why are you below 1,000 on calories?
Also I noticed you have 4 protein supplements in one day, How come?
Why not at meal 2 or 5 use a fat substitue like olive oil, or unsalted almonds?
Just curious.

 

[amore]

Well the trainer used this diet herself repeatedly and it worked for her and many of her clients. I tried it and have been pretty good over the weekend even though I was on vacation in the Cayman Islands and I'll say that even though i was kind of hungry and tired I felt great. My bod looked good... lost lots of water it seemed and then I got to eat a lot again ... about 1500 cals a day... 160g protein, 150g carbs, 30g fat... So 3 days low carbs and then 3 days high... The diet is very specific as to when I can take certain meals (times, what to eat etc)..