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Getting Ready for First Figure Competition

S

sara_xo

High End Bro
Platinum
Hi there,

My name is Sara, I'm 5'7 and currently sitting at 155lbs. I am 16 weeks out of my first figure competition (London Ontario Championships on November 27th, 2010).

I have been training for the past 2 year, always interested in competing and now finally with a boyfriend in the Bodybuiling scene, he's been helping and coaching me through the first two weeks of my contest diet.

Currently I weight train 4 - 5 times a week, with post cardio, as well I've started adding morning runs/HIITS/sprints into my morning cardio routine.

My current workout schedule is as follows:
Monday: plyo’s and abs
Tuesday: cardio and obliques
Wednesday: chest and back
Thursday: plyo’s and abs
Friday: bicep/tricep and obliques
Saturday: delts and lats
Sunday: legs

My current diet plan is as follows:
Meal #1 – 1 cup egg whites, ½ cup sugar reduced instant oatmeal, vitamins/minerals and 1 thermo
Meal #2 – ½ cup almonds, 2/3 cup cottage cheese
Meal #3 – 5oz of protein (chicken/lean beef/fish), green vegetables, 1 thermo
Meal #4 – pre workout – isoflex protein with glutamine
Meal #5 – post workout – isoflex protein with glutamine and BCAA
Meal #6 – pre bed – isoflex protein, ZMA

I am currently on 30mcg of clen a day, and thinking of starting a 10 week var cycle before comp.

I will post pictures as soon as I get home, as I'm just at work, but please let me know any feedback that you have!! :)

Thanks!

Sara-
 
hey as i said i'd post when I get home. I'm not going for a set weight right now, but hopefully in the 125-135 range. but depending on how much muscle I put on in the next few weeks with the cycle starting. we'll see.
 
thanks for the kind words. I don't feel like I have any of the size I want.. but everyone keeps telling me I'm going to do fine.. even my guy, he says I just need to work on my delts and lats and I should be good to go. apparently the key to a figure comp; they love back and shoulders.
 
sara_xo said:
thanks for the kind words. I don't feel like I have any of the size I want.. but everyone keeps telling me I'm going to do fine.. even my guy, he says I just need to work on my delts and lats and I should be good to go. apparently the key to a figure comp; they love back and shoulders.
Click to expand...

Delt caps are key side laterals are your friend.
 
sara_xo said:
thanks for the kind words. I don't feel like I have any of the size I want.. but everyone keeps telling me I'm going to do fine.. even my guy, he says I just need to work on my delts and lats and I should be good to go. apparently the key to a figure comp; they love back and shoulders.
Click to expand...

yup, a nice back and shoulders are pretty key in figure!! it helps provide that nice v-taper!! :)
 
sara_xo said:
thanks for the kind words. I don't feel like I have any of the size I want.. but everyone keeps telling me I'm going to do fine.. even my guy, he says I just need to work on my delts and lats and I should be good to go. apparently the key to a figure comp; they love back and shoulders.
Click to expand...

You might try pullups with a medium wipe grip and lean back and arch from the lumber region as you pullup. Done correctly it can isolate the upper outer section of the lats really well. Half count at full contraction at top while of course remembering to really squeeze that scapula and not pull with the arms.

That'll pop out that taper nicely.
 
Hey Sara one thing I noticed you post in another thread is that you are using yaz if you are going to run var I strongly suggest finding another BC method as birth control is generally counter productive when taking something like var.
 
superqt4u2nv said:
Hey Sara one thing I noticed you post in another thread is that you are using yaz if you are going to run var I strongly suggest finding another BC method as birth control is generally counter productive when taking something like var.
Click to expand...


no longer on Yaz. Stopped it abuot a month ago, just going with nothing right now, I want to balance out my hormone level (as much as I can minus the gear) and I didn't like the acne effects that it had on my skin. so I'm not on anytype of birth control at the moment.
 
sara_xo said:
no longer on Yaz. Stopped it abuot a month ago, just going with nothing right now, I want to balance out my hormone level (as much as I can minus the gear) and I didn't like the acne effects that it had on my skin. so I'm not on anytype of birth control at the moment.
Click to expand...

Good move :)
 
Hey Sara...welcome to the boards. Just a couple comments...I seldom, if ever, train obliques...everyone has already said wider shoulders but you need that narrow waist and training obliques can make your waist wider. Just food for thought.

Also...the more experienced people may chime in...but I actually gained weight on var (about 15 lbs in a 12 week cycle)....good weight...but depening on how much you need to lose to compete...idk.

I'd be interested in other's feedback...would you save the clen until after the var cycle? Would they be counter productive to each other?
 
my boyfriend (long time user with many expierences) has designed my var/clen cycle for me. It's a 12 week cycle of var (starting 14 weeks out from the show, and a 14 week cycle of clen) I am doing 2 weeks on clen then two weeks on just thermo's the entire time on var.
 
So today is 14 weeks and 4 days out... had a cheat on Saturday for my birthday. Was amazing, but I'm still feeling the after affects of it.. bloating, and terrible heart burn blech, I almsot never want to cheat again! haha.

After this weekend I'll post some new picutres, trying hard to make it to the gym every day, I have just moved into a new apartment and I'm just trying to organize, keep my 3 month old puppy sane, and not be over exhausted from working. :S Monday - Friday 8-5 is brutal on your body..
 
Sara, I just want you to know how wonderful it is to have someone sharing their journey to a competition! It takes courage and determination and I really admire the work you're undertaking.

You're still feeling the after effects of your CHEAT?! Wow, that must have been some birthday!! :google:
 
A fellow Canadian! I'm close to Toronto too....Sauga actually.

Pictures look great. Good luck!!
 
Roxy722 said:
Hey Sara...welcome to the boards. Just a couple comments...I seldom, if ever, train obliques...everyone has already said wider shoulders but you need that narrow waist and training obliques can make your waist wider. Just food for thought.

Also...the more experienced people may chime in...but I actually gained weight on var (about 15 lbs in a 12 week cycle)....good weight...but depening on how much you need to lose to compete...idk.

I'd be interested in other's feedback...would you save the clen until after the var cycle? Would they be counter productive to each other?
Click to expand...
Very good suggestion about training obliques. Lats and delts are always a girls friend.

Sara, since you're going to be posting pictures anyway, can you move about 4 feet to the left? :lmao: Get the white wall behind you. It really does look like you have a very nicely balanced figure but the background is interfering a bit.
 
musclemom said:
Very good suggestion about training obliques. Lats and delts are always a girls friend.

Sara, since you're going to be posting pictures anyway, can you move about 4 feet to the left? :lmao: Get the white wall behind you. It really does look like you have a very nicely balanced figure but the background is interfering a bit.
Click to expand...


Thanks Musclemom. :)
 
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So yesterday I had a cheat.. not planned and I feel bad about it, Karma hit me and I ended up scraping my car against the cement wall in my parking garage at my apartment. SERIOUSLY! worst day of my life. not even fun.

Hi morning Cardio this morning, starting 4 times a week until I feel more satisfied. Doing 30 min Tuesday, Thursday, Saturday and Sunday. And then 30 minutes post workout minues leg day. Training has changed up a bit, I'll write down the new schedcule when I get the whole thing from my boyfriend.

Pretty much it's:

Day 1: Shoulders
Day 2: Arms
Day 3: Chest
Day 4: Off
Day 5: Back
Day 6: Legs
Day 7: Off


Diet's different too some carbs are being cut, like my 1/2 cup oatmeal is now down to 1/4 up and my 1 1/2 egg whites is now to 2/3 cup.
 
sara_xo said:
So I don't know what's happening.. :S I have been taking my Anavar daily, and with in the half life working out.. I'm holding water.. keep in mind I did come off BC about a month ago, and it is about that time right now.. but I dono.. I'm getting worried :S
Click to expand...

Don't stress about the water tell the red tides come down then if the water doesn't drop off let us know. I can easily retain from 3-7 lbs around that time of the month pretty sure most woman can.
 
So I don't know what's happening.. :S I have been taking my Anavar daily, and with in the half life working out.. I'm holding water.. keep in mind I did come off BC about a month ago, and it is about that time right now.. but I dono.. I'm getting worried :S
 
The "red tides" have not actually started yet, (there's a slight worry there between the bf and I) But it's that "time" haha.
 
Okay So I took some updated pictures since It's been a while. And on the back picture i notice a HUGE difference in my legs, upper back/lats not so much :(

ANYWAYS! my trainer (owner of Freak Fitness in MB) is setting up my 12 week out plan which Starts September 4th!

FIST PUMP! yeah I just did that. Haha

and I have a modeling shoot this coming weekend (Monday Sept 6th) it's a bikini shoot.

here's the pics!
 
sara_xo said:
Okay So I took some updated pictures since It's been a while. And on the back picture i notice a HUGE difference in my legs, upper back/lats not so much :(

ANYWAYS! my trainer (owner of Freak Fitness in MB) is setting up my 12 week out plan which Starts September 4th!

FIST PUMP! yeah I just did that. Haha

and I have a modeling shoot this coming weekend (Monday Sept 6th) it's a bikini shoot.

here's the pics!
Click to expand...

Legs generally take a while for woman so don't stress it will come you still have 12 weeks to go :)
 
noo noo my legs look fine. And they are the one thing that IS changing, my back doesn't seem to be doing much though..
 
Your at a pretty good place for 12 weeks out, its usually in the latter half of a prep where you really start to see some changes anyhow!
 
I guess I'm just expecting to see so much more in regards to what I compare my physique to when it comes to my trainers. She's and IFBB Figure Pro and I just want that physique and I did just see new pictures of the tall girls from the CBBF Nationals so my mind is a little a head of the game for a Novice competition.
 
Thanks for the support!!! Means a lot! :D I am trying to pull through and get my butt in gear!!

Doing morning cardio 4x a week now.. (boyfriend calls me at 4am to wake me up haha) And 30 minuts post workout cardio (tuesday, wednesday friday saturday) it's starting to show in the pictures my but and legs are cutting up a little, but we'll get the size on the delts and lats, my issue is my front and rear delts, which are lacking and weak, i can only do 10 pounds 4x15 for reps of front laterals and only 45 on the rear delt machine :( feel soo weak...
 
just remember that progress both building and cutting does take a little time, nothing is gonna happen over night... but if you stay dedicated like you are, you will DEFINITELY achieve your goals with a little time.
 
Ok, so I kind of need to vent, and not have my boyfriend know about it (which will be hard because he's seeing me for the first time in almost 3 weeks on satruday and it's going to be kind of noticable)

I cheated yesterday, and not just a basic I'm going to have some candy/carbs cheat, this was a TERRIBLE CHEAT... it consisted of:
1 mini cheesecake
1 creme brule tart
1 chocolate cannelloni cream filled
1 scoop strawberry cheesecake ice cream on a sugar cone
1 medium baskin robins soft serve peanut butter and chocolate frosty thing with extra toppings
1 bag cherry blasters
1 krispy kreme sticky bun
chinese spicy noodles with chicken and shrimp..

UGH!

Anyways, biggest issue; bf's coming up, and I have a modeling shoot, when I get into cheat mode nothing matters to me... I ended up spending 45 minutes this morning doing sprints back and fourth across a parking lot (can barely walk) I have three days till the boyfriend arrives, and my shoots on Monday (it's a bikini shoot, yes I'm an idiot) ANYWAYS that's besides the point..

I'm starting a slight carb depletion process tomorrow and then some water dry out for the shoot, CROSSING MY FINGERS I CAN LOOK HALF DECENT UGH! GYM AND SPRINTS FOR THE NEXT TWO MORNINGS...
 
Wow......I had a couple bites of white rice with my bare chicken salad today and I felt like I was cheating.........dang, girl.....when you do it, you do it right! LOL!!

Well, nothing you can do to take it back, so from here on out it's damage control.......eat super clean, do what you gotta do to be ready for your shoot. Don't focus on how badly you cheated......just put it out of your mind and look ahead, or else you will have guilt and it could cause you to cheat some more.....

I do worry about what is causing you to binge, though? I can't imagine eating all that in a week, let alone one day?

Maybe you can do what I do.....I stick a bag of semi-sweet chocolate chips in my freezer......I snack on a few when I feel like I need some chocolate. (I freeze them because then I usually just suck on them.....if I can eat them, I will wind up eating more, faster) I used to have a huge sweet tooth.......doing this has really helped me control my cravings. Plus, semi-sweet chocolate isn't ALL bad.....Wish I was strong enough to totally cut out all sugars....maybe some day. In the meantime, just having a few little chocolate chips goes a LONG ways in keeping me out of the bad parts of my freezer and cupboards!
 
Food and I have always had a special connection haha. :) I used to be a huge closet eater, so I find when I'm stressed out about something (right now it's money, and I'm in the middle of moving, and trying to sell my horse and keep competing) I tend to buy anything that's bad and sit in my car and eat it. If people can't witness me eat it I wont. It's way easier for me to go through work and if I could just go from work to home without there being any temptations I would be fine.. I was 154lbs the day of the cheat, now I'm sitting at 158.4. I THINK it's mostly water but we'll see.

I'm doing a slight carb depletion for the next two days, and a water load (trainer planned it) and then flip the two. Water depletion and a little carb load, boyfriend and I are having my last cheat, but I don't think I'll go as crazy because I'm with him. And then It's game time. Right now it's just a matter of making sure I hit the gym and do my morning cardio up until the shoot, even when he's here I don't care about getting up and leaving him in my place while I go for a run.

Anyways, time for work, I'll check back in a bit to see if anyone else has decided to post anything new.

:) xo
 
Oh, Sara ...

Emotional eating is bad. That's not a cheat, that's a binge dear. You need to get a handle on this, seriously. Bingers closet eat and they go for sweets and carbs in a huge way.

You need to find a way to channel the frustration and aggrivation differently. When you start feeling overwhelmed you need to get yourself out of that head space, journal, pray, meditate, or if worst comes to worst, grab a bottle of water and take a 15 minute power walk. One binge can completely screw you up for more than two days. It's very stressful to the body. No different than going to the bar and tying one on.

If you can resist the urge to overeat for about 10 minutes you can usually get past it, but you have to remember to rechannel and find another way to release the frustration because otherwise it just keeps gnawing at you.
 
I know I know.. I have always had a hard time with food.. I was anorexic for in 6th grade, then I went in to and ED - NOS. things when down hill when it became apart of my OCD and I ended up becoming over weight in grade 11.

I can ignore the cravings when I get on a roll and I have the right motivation..

WHICH I DID! And then I went home for my birthday, (21st) and drank with my girlfriends and boyfriend and then my boyfriend made me pancakes and took me out for a cheat meal. when I got home, it was almsot as if I had a hard time concentrating on keeping my diet and gym going (but I was also as I said in the middle of having to move and I only have about 4 hours after work that I can utilize for the gym and my own time).

So now that I'm all moved it, it's going to go back to how it was before, and I'm going to push these last 12 weeks harder than I have ever. I need to step on stage in 12 weeks, I can't let myself down again when it comes to a competition... I have bought enough chicken beef and fish for the next month, and veggies I buy as i need them. But I get my new diet plan on Saturday and I'm going to rock it out hard!
 
Trying new diet is:

Breakfast:
1 cup egg whites
1/4 cup oats

Snack:
20 almonds
1/2 cup cottage cheese

Lunch
5 oz chicken breast
1 cup broccoli
1/2 cup brown rice

Snack:
20 almonds
1/2 cup cottage cheese

Pre Workout - 6:30pm
Post Workout Shakes with a Banana

Dinner:
6 oz white fish
1 cup asparagus

:D Might change again in the next little bit if it's not what my trainer wants to see on me. Waiting on the new workout plan.
 
Last edited:
Damn girl, that's tight. How many calories are you supposed to be taking in?
 
That's what my trainers put me on. I get some simple sugars that are in sauces and stuff. But minimal sodium now.

It's 1230 cals - 30g's fats - 2055.5mg sodium - 71 carbs - 171g's protein
 
Ahh edited! didn't have a post workout banana in there (and i look forward to those lmao)

Cals - 1317
Fats - 30.5g
Sodium - 2056.5mg
Carbs - 98g
Protein - 172g
 
That actually looks ALOT like my food schedule......although I only have one serving of almonds, usually!
 
lol, I have to check with my trainer regarding the semi sweet chocolate chips, but I only have 12 weeks left, that's 12 more workout per muscle... it's really not that long.. I can deal with it..

Just got to keep my mind focused. Now that I'm moved in there is no more stress!!!
 
Keep up the good work!

Something that struck me was regarding the binging. If that is or has been an issue for you, it's always a good idea to have a post competition plan for your diet. It is really easy to completely lose control once your show is done and undo all the progress you've made in a very short period of time...like 10+ lbs in a few days type of thing. It can be hard to get your brain to shut off that you aren't hungry anymore and binging is very very tempting and difficult to stop. If you have a plan where you can go out after your show and eat whatever you want but then try to keep your eating controlled in a "reverse diet" type of way, it will be much easier on your body. Food for thought anyway...:)
 
Roxy722 said:
Keep up the good work!

Something that struck me was regarding the binging. If that is or has been an issue for you, it's always a good idea to have a post competition plan for your diet. It is really easy to completely lose control once your show is done and undo all the progress you've made in a very short period of time...like 10+ lbs in a few days type of thing. It can be hard to get your brain to shut off that you aren't hungry anymore and binging is very very tempting and difficult to stop. If you have a plan where you can go out after your show and eat whatever you want but then try to keep your eating controlled in a "reverse diet" type of way, it will be much easier on your body. Food for thought anyway...:)
Click to expand...

i had a friend in hs who was cutting to 130 all year long for wrestling and it was killing him. dude was gonna die. he lost in sectionals and two weeks later at state he was 165 lol. looked like a different person.
 
twenty47 said:
i had a friend in hs who was cutting to 130 all year long for wrestling and it was killing him. dude was gonna die. he lost in sectionals and two weeks later at state he was 165 lol. looked like a different person.
Click to expand...


LOL...ya it doesn't take long if you're not careful. It's something I had a plan for and still didn't do very well with it. 8 months later and I'm still undoing the damage I did. Never again! :)
 
Well, I can't let myself go far anyways, after the show I'm competing at in 12 weeks, I have another show that's 16 weeks away (count down from November 27th) and then if quallified there's a provincial show that's 10 weeks following the second show, and then WBFF Calgary following 5 weeks after that (my boyfriend and I are both competing at that one in Calgary so it's kind of a meaningfull show to me) But after that I'm done until 2012.
 
NEW WORKOUT :D :D :D :D haha I got really excited because it's super intense for the last 12 weeks of my contest prep!! :)

Sunday:
- AM Cardio (run with Hugo) – 30 minutes
- Lower body Plyometrics – circuit: 4 x 15
- wall ball squats
- zigzag hops
- box jumps (two feet)
- laying bridge
- PM Cardio (stair master) – 30 minutes


Monday:
- AM Cardio (sprints/jogging with Hugo) – 30 minutes
- Back Workout:
- bent over barbell row
- wide grip lat pull down
- seated cable row
- reverse flys
- straight arm pull downs
- Abs: circuit: 3 x 15
- crunches
- leg lifts
- russian twists
- PM Cardio (incline HIITS) – 30 minutes


Tuesday:
- AM Cardio (Cybex at Gym) – 30 minutes
- Chest Workout:
- incline dumbbell press
- machine flys
- incline push ups
- flat bench dumbbell flys
- Plyometrics: circuit 4 x 15
- dumbbells (one in each hand) deep squat
- latter hops
- glue kickbacks
- PM Cardio (Jog with Hugo)


Wednesday:
- AM Cardio (sprints/jogging with Hugo) – 30 minutes
- Delt Workout
- seated shoulder press
- front lateral raise
- incline dumbbell shoulder press
- upright dumbbell rows
- arnold press
-Abs: circuit: 3 x 15
- oblique crunches
- plank for 45 seconds
- sit ups
- PM Cardio (incline HIITS) – 30 minutes


Thursday:
- AM Cardio (Cybex at Gym) – 30 minutes
- Lower Body Plyometrics Workout:
- box jumps
- zigzag hops
- jump squats
- wall ball squats
- laying bridge
- PM Cardio (jogging with Hugo) – 30 minutes


Friday:
- AM Cardio (sprints/jogging with Hugo) – 30 minutes
- Legs Workout:
- hack squats
- leg press
- dumbbell lunges
- stiff legged dead lifts
- glute kickbacks
- smith machine deep squats
- laying leg extensions
- Abs: circuit: 3 x 15
- crunches
- leg lifts
- russian twists


Saturday:
- AM Cardio (run with Hugo) – 30 minutes
- Arm Workout: (supersets)
- alternating dumbbell hammer curls
- cable tricep extension
- preacher curls
- laying dumbbell tricep extension
- close handed pushup
- chin up
- Plyometrics: circuit 4 x 15
- dumbbells (one in each hand) deep squat
- latter hops
- glue kickbacks
- PM Cardio (incline HIITS) – 30 minutes
 
plyo's to me are days off, I enjoy doing them and there just an extra form of cardio in my eyes :) and other than that, nope 5 days training. :)
 
Hey everyone,

Kind of need a bit of motivation to pump myself back up. Been kinda down lately. My boyfriend and I got into a HUGE fight yesterday and I just locked myself in my house and didn't move. Anyways.. I managed to get up and do my Morning cardio (considering I couldn't even get out of bed yesterday I'm impressed..)

Guess I just need a bit of a talk up :( sucks right now, I hate arguing especially when I'm dieting cause I tend to feel that the entire world is after me...

I don't know.. ugh..

HELP :'(
 
Women lol. When I'm pissed I go and smash weights. Best way to get your mind right. I sound like a meat head I know haha.
 
These things pass...It won't last forever.
Just be good to yourself, and be the best person you can be.
Life goes on :)
Don't let your emotions get in the way of your goals.


sara_xo said:
Hey everyone,

Kind of need a bit of motivation to pump myself back up. Been kinda down lately. My boyfriend and I got into a HUGE fight yesterday and I just locked myself in my house and didn't move. Anyways.. I managed to get up and do my Morning cardio (considering I couldn't even get out of bed yesterday I'm impressed..)

Guess I just need a bit of a talk up :( sucks right now, I hate arguing especially when I'm dieting cause I tend to feel that the entire world is after me...

I don't know.. ugh..

HELP :'(
Click to expand...
 
Hey Guys – This is a message for anyone in Ontario (closer to the GTA – male or female)

I had a friend of mine pass away yesterday (he lives in Winnipeg, where I’m from) and I don’t really have anyone to talk too here because I haven’t even lived in this Province for 6 months. If anyone that’s close to me, Winnipeg or Ontario is interested, PM Me and I’ll give you my cell number. Maybe I just need someone to text with for now…

I have just kind of had one bad thing happen after another in the past few weeks, and my life feels kind of thrown around, almost like I’m walking around in daze.

Anyways, thanks for the comments… training has slowed down this week due to this issue, and maybe I just need someone to help me gain my motivation back up…
 
Hang in there Sara. I'm sorry to hear about your loss. Remember that there is always another show. Sometimes life gets in the way and as hard as it can be, competing can wait if it needs to. Be kind to yourself. Take good care. :)

sara_xo said:
Hey Guys – This is a message for anyone in Ontario (closer to the GTA – male or female)

I had a friend of mine pass away yesterday (he lives in Winnipeg, where I’m from) and I don’t really have anyone to talk too here because I haven’t even lived in this Province for 6 months. If anyone that’s close to me, Winnipeg or Ontario is interested, PM Me and I’ll give you my cell number. Maybe I just need someone to text with for now…

I have just kind of had one bad thing happen after another in the past few weeks, and my life feels kind of thrown around, almost like I’m walking around in daze.

Anyways, thanks for the comments… training has slowed down this week due to this issue, and maybe I just need someone to help me gain my motivation back up…
Click to expand...
 
Feel much better today..

No one seems to be posting in the thread really today :( Need something to do at work haha it's so boring :P
 
I can always offer Moral Support

Were about to train so we shall do great things!
People that Love you and that are here or not, would want you to get stronger
 
Last edited:
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