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competition diet

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gingernuts

New member
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.
 
gingernuts said:
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.
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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.
 
my 2 cc's:

whatever you current bf is...thats how many weeks you need to be contest ready
 
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 said:
You mean - if she's 14% body fat, she needs to start 14 weeks out ??
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yep....that usually gives you time to peak a bit early and practice carb-loading etc
 
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.
 
as long as you are losing - dont change anything....


have you put those foods into a calculator?
 
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.
 
Yes, I have the trainers at my gym writing me a diet for the last 10 weeks where we will be continually adjusting & tweaking according to how I look.

At the moment I am very watery & 'squidgy' around my stomach & the skin has gone all loose. I have been told this is normal at the start of a diet. Has anyone else experienced this & how long does it last for?

It's driving me crazy cos I know I am losing & eating clean but my tummy looks all soft.
 
You need to let the elasticity of your skin catch up to your fat loss. It will all come, don't worry :)
 
Hey congrats on that and continuing to a competition form! When you get on stage you will have HELLA BUNCH to be proud of. And make sure you EXUDE that to the audience!

Are you using yohimburn at all?
 
No.Not sure where to get it in the UK.I have started drinking green tea & will be started ECA next week followed by some clen cycles a little closer to the comp.

I had my legs assessed at the weekend. It looks like I have lost too much & need to improve my sweep, my legs carry little fat and I naturally have narrow hips & lean thighs..the instructor at the gym says I need to build my outer thighs up. I have been told to concentrate on heavy hack squats. Any ideas on what else I could be doing?
 
I suppose it is an acheivement already - you may notice from my post on the 'let's talk about alc...' thread that I recovering from an alcohol/binge drinking problem which has left my life in tatters. This time last year I was drinking 70-100 units per week, most nights it was 2 bottles of wine, sometimes more. I can't believe how far I have come, and yes it is still a daily struggle, and yes I do still have lapses.
 
Congrats on your progress overcoming that! BB is something that definitely has little room in it for binges of any kind. I guess the lifestyle is populated to a degree by people who are of addictive personalities and there is definitiely a certain "shallowness" about BB if you focus just on how you look all the time (a la Hollywood). But keeping it in balance w/ the rest of your life, it shows how a little sweat & discipline can make you feel soooo much better than a couple shots.

Re: yohimburn -- www.anabolicfitness.net/store (AF Store)
 
gingernuts said:
No.Not sure where to get it in the UK.I have started drinking green tea & will be started ECA next week followed by some clen cycles a little closer to the comp.

I had my legs assessed at the weekend. It looks like I have lost too much & need to improve my sweep, my legs carry little fat and I naturally have narrow hips & lean thighs..the instructor at the gym says I need to build my outer thighs up. I have been told to concentrate on heavy hack squats. Any ideas on what else I could be doing?
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lunges
extensions with toes turned in
hacks
 
I have been told not to do lunges at this point. I am also trying to improve my protein intake - I have been a little slack recently with getting the tuna etc into my meals!

Basically my legs are more or less at comp standard at 13 weeks out. It's my upper body esp. my abs which needs shredding now. Basically I am very top heavy - and it's not in the boob area!

Whats the best way to achieve this since I cannot afford to lose any more from my legs.
 
gingernuts said:
I have been told not to do lunges at this point. I am also trying to improve my protein intake - I have been a little slack recently with getting the tuna etc into my meals!

Basically my legs are more or less at comp standard at 13 weeks out. It's my upper body esp. my abs which needs shredding now. Basically I am very top heavy - and it's not in the boob area!

Whats the best way to achieve this since I cannot afford to lose any more from my legs.
Click to expand...


er......who told you that??

Sweep on quads is half hamstrings.....

Look at the BEST hams in pro bbing for both men and women...lunges are done year round


at 13 weeks out - your thigh skin pinch is 8 mm or less then?
 
the depth of my thigh from front to back is fine.Its the outer thigh as seen from the front that's the problem - they are lacking in width.They just come straight down from my hips - which are narrow anyway.

Haven't done skin pinch test. The guys at the gym just go by looks. They have competed/trained others to win before but they don't seem to bother with bodyfat measurements.

I am tracking my bf with my tanita fat scale but am aware it's not a very accurate absolute measurement - am just using it to make sure my bf is decreasing in the right direction.
 
gingernuts said:
I am tracking my bf with my tanita fat scale but am aware it's not a very accurate absolute measurement - am just using it to make sure my bf is decreasing in the right direction.
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If it's not accurate, how can you be sure the decrease you are seeing is accurate? Sorry just a little confused
 
gingernuts said:
the depth of my thigh from front to back is fine.Its the outer thigh as seen from the front that's the problem - they are lacking in width.They just come straight down from my hips - which are narrow anyway.

Haven't done skin pinch test. The guys at the gym just go by looks. They have competed/trained others to win before but they don't seem to bother with bodyfat measurements.

I am tracking my bf with my tanita fat scale but am aware it's not a very accurate absolute measurement - am just using it to make sure my bf is decreasing in the right direction.
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Tanita??

...thats not even fit for tracking purposes....


go by looks??

how can you plan a diet without knowing an accurate bodyfat measurement??





hitting the ab and ads will greatly inmpove the width of the thighs........those are best hit with said machines or walking lunges.

Remember - you asked for opinions.......


sounds like you have it under control though so good luck
 
gingernuts said:
I have been told not to do lunges at this point. I am also trying to improve my protein intake - I have been a little slack recently with getting the tuna etc into my meals!

Basically my legs are more or less at comp standard at 13 weeks out. It's my upper body esp. my abs which needs shredding now. Basically I am very top heavy - and it's not in the boob area!

Whats the best way to achieve this since I cannot afford to lose any more from my legs.
Click to expand...

You can work a bit to build, though it gets really hard when you are within the last 10-12 weeks pre-comp because your diet is not supporting the energy to build, but rather to cut. Watch the cardio so you don't consume your muscle, but you can't selectively lose bodyfat -- you're legs are gonna lose some size which might still be bodyfat or continue to just cut and may appear smaller as you lose bodyfat up top.
 
I am 12 weeks out and having major doubts.I don't seem to have lost any fat in the last week or so. I will admit I did have quite a bit to drink on Friday night followed by the munchies all day Saturday. I am now facing no drinking for the next 3 months & that is the crunch point with me - if you have read the thread about alcohol you will know what I am refering to. I have to commit to the comp because otherwise I will just put off sorting the drink problem out. I am finding it all very scary - the diet & training is fine it's just keeping away from bars.Drinking has been a large part of my life for the last 3 years and not going to the pub 2 or 3 times a week is a major life change!

Anyway launched into my prep completely on Sunday.Am getting 30 mins cardio per day in and started my ECA stack. Have upped my protein and reduced my carbs. Lifting is going hard & heavy.

Just a little scared I will fall off the wagon at the weekend. I have to keep focused.
 
still on the wagon.had the day off work yesterday & was very tempted to give up & go to the pub, have a nice stodgy meal & several pints. i managed to put it to the back of my mind but it seems like the easy option compared to comp prep.anyway kept to 1700kcals, protein somewhere around the 180-190g mark.had my eca stack & cycled for 25 mins a.m. (cycling is my transport so combined it with a trip to the next town to pick up more protein powder).p.m. I cycled to the gym (about 8 mins) lifted for 45 mins doing hams, back & bis then cycled home.

food something like this

Meal One:1oz oats,1 yoghurt, 3 egg whites & 1 yolk
Meal Two:5oz chicken breast, 31/2oz potato, veggies
Meal Three:1 tub cottage cheese mixed with 1 can tuna
Meal Four:3oz chicken, veggies, 1 large apple, 1oz scoop protein powder
Meal Five:7oz chicken, salad
Meal Six:1oz oats, 1 scoop protein powder

supps:multi vit.,5g glutamine, 1000mg vit C, codliver oil/eve primrose capsule, 600mg calcium, 5g aminos. + eca stack.

Hoping to keep on track today but my life is very unsettled at the moment like you wouldn't believe.

Ran for 15 mins this a.m. and will be swimming for 20 mins this evening (I go to a weekly late swim hour at my local pool Thursday nights).
 
1700 AT A WEIGHT OF 130ISH isnt going to help you shed the bodyfat
 
for my last comp I didn't come down to 1700 until the last 6 weeks at exactly 130ish.I still lost 1-2lbs per week on that.I am very active - I don't drive and have to walk or cycle everywhere so going below 1700 is very difficult for me to sustain.I will be lowering to 1500 8 weeks out.
 
Last edited:
gingernuts said:
for my last comp I didn't come down to 1700 until the last 6 weeks at exactly 130ish.I still lost 1-2lbs per week on that.I am very active - I don't drive and have to walk or cycle everywhere so going below 1700 is very difficult for me to sustain.I will be lowering to 1500 8 weeks out.
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how much cardio are you doing at thi spoint?
 
around about 30 mins per day.most is just getting to work & back or cycling to the gym!my swim tonight is my 'treat', I love to swim and was originally trained as a swimmer.
 
gingernuts said:
around about 30 mins per day.most is just getting to work & back or cycling to the gym!my swim tonight is my 'treat', I love to swim and was originally trained as a swimmer.
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so you are buring off excess cals by doing cardio instead of not eating them on a tigher diet??



Why not eat a bit less and cut way back on the cardio and excess cortisol spike form it?
 
can't really do that - most of my cardio is me cycling to work or the supermarket.using public transport will not get me the places I need to go unfortunately!The gym, home & work is a good 25 mins round trip per day.
 
gingernuts said:
can't really do that - most of my cardio is me cycling to work or the supermarket.using public transport will not get me the places I need to go unfortunately!The gym, home & work is a good 25 mins round trip per day.
Click to expand...



then you need the cals...



just making sure
 
I could cut out my swim but I do have several issues going on here.sometimes I do cardio when I get tempted to go drinking - it relaxes me - I go for a run or swim to distract myself.

I have decided that due to all the issues going on (I have recently moved house twice in 2 months, have the remnants of exploded finances, an ex who is convinced I shopped him to the inland revenue & has threatened to arrange for my legs to be broken, and am fighting the drink temptation) I will put the contest thing on hold.this doesn't mean I will not do it, just that I need to limit the stress in my life. I couldn't sleep last night due to all the worry and have decided that i have to give myself a break here. The constant food prep/planning, worrying about getting supps/tanning lotion and free posing organised is just too much.

I am still going to keep fairly tight on my training & diet and see what happens.I may decide to do a comp later in the year but at the moment in order to keep my sanity I am going to chill out about it. I need to relax a little or I am going to lose it big time!
 
Wow. My only comment is that contest prep is enough stress and the "training" for it is literally 24/7. When life gets in the way it's hard to stick to that schedule. And, there's always another contest coming.

Good luck w/ all that.

My mom swears by just taking an aspirin when you are all worked up at night and can't sleep. I have to say I believe her because its worked wonders for me almost every time. And there's always a SOminex or something as well to just sleep.
 
I took last weekend off. I guess I needed it.I was getting so obsessive and uptight - guess I realised I had already come a long way and I need some more me time to get myself into a position from which I can start a good comp build up.

I cheated all weekend!Felt awfully bloated on monday but was back to looking fairly tight and lean within 48 hours.

Am cutting back the cardio where I can but am keeping at 1700-1800 kcals and getting as much protein as I can without getting stressed about it. I actually feel stronger.Will be looking at losing about 2 or 3% body fat over the next 8 weeks to bring me to a steady 13% then I will spot a show and go for it.Will be probably doing a creatine cycle (have been on a paperstrol cycle for 6 weeks) followed by a deca cycle in summer. I will not be going heavy with the aas - I have had too many bad experiences and I don't like the way it makes me feel. I tend to put on muscle easily anyway.

Maybe getting a digi camera next week, so I should be able to get some pics posted and show you my progress.

Here's to stress free lifting!
 
1% per week is doable


forget the deca..there are better things

8 weeks puts you close to the first of May...then figure one week for each BF%age....
 
Trouble is there is a big break in comp season in the uk from May until September. At leat I will be looking good for summer! I liked deca but will probably do another winstrol cycle instead. I make good gains on 10mg oral per day and it leaves me looking hard with some vascularity.

Just noticed how defined my delt/bi tie in has become. Went out last week to a party in a strappy top and miniskirt and the size and roundness of my delts was really noticeable I will be covering them up in future. I look fine in the gym next to the guys who work out but when most people I meet socialising think exercise means picking up the t.v. remote to change channels then I really stand out and have been getting some funny looks!

I will be opting for longsleeve tops in future.Will stay with the miniskirt and boots though!
 
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