competition diet

[gingernuts]

My New Years res was to compete in the figure class of my local NABBA area qualifier. I have several years of lifting behind me as well as ten years of athletics & cycling to a good standard.

I am easing into the competition diet as I don't want to get too strict too soon, and I also needed to give my body a chance to regain some muscle I lost due to a lay off before xmas.

My question is at what point do I start cutting out bread & dairy?I only really eat bread at weekends when I have whole meal toast or perhaps a tuna sandwich. I eat lo fat yogurt with my oats each morning & a tub of cottage cheese with fruit at around 1045. Apart from that my meals are usually tuna + potato or turkey + rice plus veggies.I am 14 weeks out now. I will only be using clen + eca stack as ergogenics. I have used aas in the past & have good muscular development.

 

[Sassy69]

My New Years res was to compete in the figure class of my local NABBA area qualifier. I have several years of lifting behind me as well as ten years of athletics & cycling to a good standard.

I am easing into the competition diet as I don't want to get too strict too soon, and I also needed to give my body a chance to regain some muscle I lost due to a lay off before xmas.

My question is at what point do I start cutting out bread & dairy?I only really eat bread at weekends when I have whole meal toast or perhaps a tuna sandwich. I eat lo fat yogurt with my oats each morning & a tub of cottage cheese with fruit at around 1045. Apart from that my meals are usually tuna + potato or turkey + rice plus veggies.I am 14 weeks out now. I will only be using clen + eca stack as ergogenics. I have used aas in the past & have good muscular development.

It partially depends on your own body, how much bodyfat you have now & what you want to compete at, however I'd cut out as much unnecessary sugar & processed foods as possible within the 12-16 week range. I'd start now or within a week or two.

 

[The Shadow]

my 2 cc's:

whatever you current bf is...thats how many weeks you need to be contest ready

 

[Sassy69]

If this is your first competition? you want to have time to dial in your diet if you've never done that before. To that point, you really ONLY have 14 weeks and the dairy & bread isn't addign anythign to your diet and is more likely hindering you. Better to toss it immediately and get teh diet in order. You would ideally want to be at your show bodyfat at least 2 weeks before the show so you have room to adjust.

 

[the-short-one]

my 2 cc's:

whatever you current bf is...thats how many weeks you need to be contest ready

You mean - if she's 14% body fat, she needs to start 14 weeks out ??

 

[The Shadow]

You mean - if she's 14% body fat, she needs to start 14 weeks out ??

yep....that usually gives you time to peak a bit early and practice carb-loading etc

 

[gingernuts]

How is this looking?

Meal One: 1oz oats, 1 banana, 1 lo fat yogurt
Meal Two: 6oz chicken, 6oz brown rice, veggies
Meal Three:6oz cottage cheese, 3 rice cakes, 1 apples
Meal Four: 4 oz baked potato, 6oz tuna in brine (drained), green salad
Meal Five: 6oz chicken, 4oz baked potato, green salad
Meal Six: protein shake, 1tsp peanut butter

I know I have to cut my kcals.Am aiming to go down to 1650kcals, am losing still on 1850 at the moment. Not sure of body fat around 15% I estimate.will have it measured next week. I am 5'4", 134.5lbs.Should I cut the yogurt completely at this point? What about cheat meals?I am having 2 meals a week usually on a Saturday where I chill out with the measures - I don't go overboard tho.

 

[The Shadow]

as long as you are losing - dont change anything....


have you put those foods into a calculator?

 

[gingernuts]

I am losing but just want to make sure I am nice and tight & hard!

 

[Sassy69]

Most competition diets end up getting tweaked at least a few times as you approach your target date, as will your training & cardio. Stick w/ what you have now and continue to watch your progress.

For your own information, I would still put the diet into a calorie calculator like Fitday.com to understand your current cals & macro nutrient breakdown. As you progress you will definitely want to look at cutting your carbs, etc.