help! first show

[gymdiva20]

Hey I have been lurking and reading for a few months on my bfs account. I am a personal trainer but this will be my first figure competition (June, 17 wks away). I have been training "hardcore" for about two years now, working out for 5. I have done two cycles, both last year, one just anavar (8 wks, 5-10mg/day) and one Primobolan - methenolone - /Anavar - oxandrolone - /Clenbuterol (9 wks, Clenbuterol the last 3). I am planning to do a 12 wk cycle of Anavar - oxandrolone - maybe building to 15 mg, and 2 wks of Clenbuterol if i am not lean enough approaching the show.
I need any helpful hints and advice you experienced ladies can give me! I will be taking pics next week and checking bodyfat (the last time it was 16%, a few months ago, and I really look leaner than I did then so I am guessing about 15% now).
My diet is something I am struggling with. I don't know what to do exactly for a "competition prep diet". Last year I ended up too low on carbs too early and bailed because I was going CRAZY (and sooooo weak).
Currently I have not been super strict with my food choices, having what I would classify as 1 "cheat meal" per day (e.g. small bowl of homemade pasta with lean turkey and sauce, grilled chicken sandwich, etc.). Junk 1 time per week. Virtually no alcohol. Calorie breakdown: approx. 1500-1600 cals, 145g protein, 140g carb, ? fat, spread out over 6 or 7 meals. I started taking bsn no xplode last week.
How do I go about developing a prep diet that is going to get me where I need to be? Is it trial and error?
Oh yeah and I am 5'4, 120, apprx 16% bf, 20 Yrs old.

I will post my training split later, as it is about to change. Have only been doing cardio twice a week, weights 6.

thanks in advance for your advice!

 

[the-short-one]

Hi.

You have to clean up your diet and drop the daily cheat meal. Could you please post up what you ate yesterday (or what you eat on an average day) and break it down by meal w/approx portion sizes?

 

[slat1]

What you eat drives all your results.
Juice is not magic. The better you eat the less you need if any.

 

[gymdiva20]

An average day for me right now (this is without making any changes in preparation for cutting down)

BREAKFAST: protein pancake (1/3cup oatmeal, 1 serving protein powder, 2 egg whites....35g protein, 30g carb)

MID-MORNING: protein shake (170 cals, 20g protein, 10gcarb)

EARLY LUNCH: tuna salad (4oz tuna w 1/2tb mayo on 1 slice pumpernickle)

LATE LUNCH: 4 oz chicken with 1/2cup rice (sometimes the chicken is teriyaki, with 10g sugary carbs )

AFTERNOON: protein bar (25g carb, 15g protein)

DINNER : 3oz steak with broccolli or small baked potato

If I am hungry later I will eat a handful of almonds or mixed nuts.

 

[Tatyana]

Hi and welcome,

I would replace the shake and protein bar with real food.

When is your training in that or does it vary?

Stuff like mayo and teriyake sauce usually don't work, Ronnie ate sugar, but he was a mass monster, and a bit of a genetic freak.

Any supplements other than protein powder?

 

[gymdiva20]

tatayna,

thank you so much for your input. I am an avid reader of your training journal, it is inspiring!

Yes, I know I need to cut out the mayo and teriyaki for prep. My workout time does vary because of my schedule....either mid-morning or mid-afternoon. I normally eat about 1 hr before training, the way I feel during my workout is COMPLETELEY dependent on what/when I eat (which is why I failed to do a show last year...I felt like absolute shit on low carbs). I have been supplementing with N.O. Xplode and caffeine (200mg 30 min before workout).

My workouts are very intense and varied. I work 1-2 bodyparts per day, drop sets, strip sets, etc. I feel great going back to heavy and hard coming off a "restful" two months (lighter, straight sets, little cardio). As I said i am saving my cardio for when I really need it to lean down (twice a week for 20-25min now).

Should I expect to see a dramatic drop in energy and strength while I diet? I just remember looking so flat and having no enthusiasm for training last year and it sucked....

 

[Tatyana]

You expect some drop in strength and you will be tired on a comp diet, but the low carb diet is not for everyone.

There are more ways to diet, and you can diet with carbs.

I am glad I did my first season before I found BBing boards, when I did post up some of the things I did to prep, people were so surprised I had dropped to the single digits of bodyfat without doing a keto diet, I even went back and checked my food diary.

I am dieting with carbs this season too. I average around 200 g/day, and I ate the same amount before when I was around 8%, naturally.

Carb cycling and carb tapering work really well too.

 

[gymdiva20]

^^ yeah I am seriously considering the carb cycling. Dropping low lower LOWEST is my last option. I had a diet coach last year (my boss, experienced bb), who gave me a diet and was altering it as I got closer, but he didn't take into account how hard I workout (his clients are straight set, easy weight and totally diet dependent). I went from eating whatever I wanted (prolly 2200 cals/day, 128 lbs, 19%bf) to 60-90g carb 900 cals and dropping. I went insane (drove my bf nuts).
So I won't be doing that again unless i'm not tightening up fast enough and I have to. I'm trying to utilize my resources now on some "second opinions" to get me contest ready...like you guys!

 

[Tatyana]

900 kcals/day?

That is bonkers, and really has nothing to do with BBing.

 

[the-short-one]

900 kcals/day?

That is bonkers, and really has nothing to do with BBing.

agreed. I think 1200 calories a day is crazy - especially when you're doing all that cardio and training.

 

[heavydutyhit]

You must understand that there is a certain caloric intake needed for basic bodily function as well. 900 cal is more anorexic oriented than bodybuilding oriented. Like Tatyana said there are WAY more ways to diet for a contest than the low carb way. Low carb is a last resort type of thing IMO, and should be reserved for individuals who have a seriously body fat/weight challenged endomorphic physique. it is also beneficial to diet down WITH carbs so that the closer to the show you get, you still have the "low carb card" to play if needed to get your bf down that last little bit.

I agree with Tatyana that you need to have some more solid whole foods as opposed to the shake and bar. During pre contest prep, protein bars should be in a glass case with a sign that reads "In case of an emergency break glass." I also think you need to incorporate some fruits like oranges and/or grapefruit in there if possible. Adding some fibrous veggies with each carb meal can slow the digestion process thereby preventing insulin spikes. And lastly a higher water intake can help with digestion, help flush out toxins absorbed from stuff like preservatives (which is why you should eat fresh wholesome foods if possible), and will keep your kidneys happy. Don't forget that your muscles are not mostly protein, they are mostly water, and there is a specific carb to water ratio that is kept in the muscle tissue itself, so staying well hydrated will ensure that your muscles stay full of glycogen so you don't feel drained like you did before. There is also evidence of the body burning calories to heat the incoming water to body temperature, so drink it ice cold if possible. Just my 2 cents from personal experience.

 

[slat1]

I think everyone is right on about the diet.
You probably don't need any AAS if your diet is on point.
Have you thought about your suit, color etc.
If you need any help let me know. I do some work in the industry and can steer you in the direction of people who know what they are doing and will treat you well.

 

[gymdiva20]

thank you very much! I most likely will go to a place called "suits you" in tampa to get fitted....I know many people who were very happy with their suits. They are supposed to make suggestions as to the color, style, etc. but I really have no idea...

I have a week or two before I start the diet and alter my training. If I don't feel confident and/or don't have the tools and knowledge i need to prepare I will definitely pm you, perhaps you could refer me to a coach? Although I would rather have someone here who sees me in person on a day-to-day basis and can change food/cardio as needed.
Pics will come too, unfortunately. I don't know if I am brave enough to post them though after seeing Tatyana's! If only I had that kind of muscle LOL.....

 

[Tatyana]

You must understand that there is a certain caloric intake needed for basic bodily function as well. 900 cal is more anorexic oriented than bodybuilding oriented. Like Tatyana said there are WAY more ways to diet for a contest than the low carb way. Low carb is a last resort type of thing IMO, and should be reserved for individuals who have a seriously body fat/weight challenged endomorphic physique. it is also beneficial to diet down WITH carbs so that the closer to the show you get, you still have the "low carb card" to play if needed to get your bf down that last little bit.

I agree with Tatyana that you need to have some more solid whole foods as opposed to the shake and bar. During pre contest prep, protein bars should be in a glass case with a sign that reads "In case of an emergency break glass." I also think you need to incorporate some fruits like oranges and/or grapefruit in there if possible. Adding some fibrous veggies with each carb meal can slow the digestion process thereby preventing insulin spikes. And lastly a higher water intake can help with digestion, help flush out toxins absorbed from stuff like preservatives (which is why you should eat fresh wholesome foods if possible), and will keep your kidneys happy. Don't forget that your muscles are not mostly protein, they are mostly water, and there is a specific carb to water ratio that is kept in the muscle tissue itself, so staying well hydrated will ensure that your muscles stay full of glycogen so you don't feel drained like you did before. There is also evidence of the body burning calories to heat the incoming water to body temperature, so drink it ice cold if possible. Just my 2 cents from personal experience.

Interesting, not many people would recommend oranges or grapefruit on a comp diet.


What is your rational for this?

 

[Tatyana]

thank you very much! I most likely will go to a place called "suits you" in tampa to get fitted....I know many people who were very happy with their suits. They are supposed to make suggestions as to the color, style, etc. but I really have no idea...

I have a week or two before I start the diet and alter my training. If I don't feel confident and/or don't have the tools and knowledge i need to prepare I will definitely pm you, perhaps you could refer me to a coach? Although I would rather have someone here who sees me in person on a day-to-day basis and can change food/cardio as needed.
Pics will come too, unfortunately. I don't know if I am brave enough to post them though after seeing Tatyana's! If only I had that kind of muscle LOL.....

Thanks hun

When I decided I wanted to compete, and I started to 'pinch' myself, I realised I didn't have that much muscle under the fat.

I did put on a fair amount of muscle in a short space of time. I had started training with weights at 15/16, but I didn't BODYBUILD.

Personally, I think there is an entirely different level to the intensity of training that is required and I think a lot of people miss this and then wonder why they are not getting the physique they want.

Bodybuilding bloody HURTS, it will make you feel sick at times, and I have almost cried.

I have to mentally prepare myself for leg day, especially on heavy week cause I know it is going to hurt and really be tough, and when it starts to be easy, time to add more weight.

I haven't taken any steroids or performance enhancing drugs, and I didn't even use OTC fat burners for my first three comps, and still dropped to the single digits (eating carbs as well).

It is all possible.

I know you have cycled already, but you do want to consider a few things

1. How much muscle did you put on during your cycles?

2. How much did you keep?

3. How much did you virilise?

4. How much more virilisation are you willing to live with?

I know SO many FBBers that have used only to compete for one year, or get a pro-card and never get on stage again, but the changes in their body, their faces, their voices, is permanent.

There is so little money in FBBing, you do want to weigh up the cost/benefit ratios for yourself.

 

[slat1]

thank you very much! I most likely will go to a place called "suits you" in tampa to get fitted....I know many people who were very happy with their suits. They are supposed to make suggestions as to the color, style, etc. but I really have no idea...

I have a week or two before I start the diet and alter my training. If I don't feel confident and/or don't have the tools and knowledge i need to prepare I will definitely pm you, perhaps you could refer me to a coach? Although I would rather have someone here who sees me in person on a day-to-day basis and can change food/cardio as needed.
Pics will come too, unfortunately. I don't know if I am brave enough to post them though after seeing Tatyana's! If only I had that kind of muscle LOL.....

I don't know anyone in Tampa.
In the North East I would say Cathy Savage.
Make sure you have the right shoes etc. Think about stones for your suit. Make sure you have the right color. What is good for guys is not good for girls.
Hmmm. I think you jus missed a big figure camp in Atlanta last month.

 

[slat1]

Check your K msg!

 

[heavydutyhit]

Let me clarify here. I did not mean to suggest she take in fruit the whole duration of the diet. This of course would not be a wise move. However, I think it is wise to take a contest prep slowly, and one step at a time. For me, when coming off of processed, every-day, off season foods, it is wise to begin the per-contest prep with as many whole and natural/organic foods from all of the five major food groups as possible. This will help the body "normalize" and rid itself of the toxins, chemicals, and preservatives found in food and drinks taken in during the off season. To go from off season intake to a hardcore insane low calorie and low carb intake overnight would be too much of a shock to the system IMO. By allowing the body to "normalize" in this way, the digestive system becomes more efficient at caloric utilization.

As far as the oranges and grapefruits, timing is everything. I find it beneficial to have some fruit first thing in the morning, and within 30 minutes of a weight training session. As we all know these are times when an insulin spike is preferred. Again let me clarify however that on a pre-contest diet these foods, and ALL sugar must be eventually eliminated. As I stated above I think a longer pre-contest period where certain foods are systematically and gradually eliminated from the diet prevents plateauing, and will result in a better peak. This is also the reason I stated earlier, that I think one should save the "low carb card" until after they have gotten as far as they can with a moderate carb, calorie restricted diet.

Does this make more sense? Sorry if I was unclear Tat, and any alternate opinions would be appreciated. I am always looking for new ideas.

 

[Tatyana]

As far as the oranges and grapefruits, timing is everything. I find it beneficial to have some fruit first thing in the morning, and within 30 minutes of a weight training session. As we all know these are times when an insulin spike is preferred. Again let me clarify however that on a pre-contest diet these foods, and ALL sugar must be eventually eliminated. As I stated above I think a longer pre-contest period where certain foods are systematically and gradually eliminated from the diet prevents plateauing, and will result in a better peak. This is also the reason I stated earlier, that I think one should save the "low carb card" until after they have gotten as far as they can with a moderate carb, calorie restricted diet.

Does this make more sense? Sorry if I was unclear Tat, and any alternate opinions would be appreciated. I am always looking for new ideas.

I can understand the cleaning up the diet.

I have had fruit in a comp diet, in small quantities.

Fructose does not elicit an insulin response though. It can enter muscles without the insulin response.

It is one of the strongest 'inducers' of glycolysis though, which is the central pathway of metabolism.

 

[gymdiva20]

Check your K msg!

ok i feel stupid.....but what are you talking about? K msg?

 

[nikkita]

If you're planning on your cycle my opinion is that building up to 15 mg anavar is too much, you don't need that much, you can still get good results with 10mg, if in the last you'll be adding primo then be sure to raise your calorie consumption (protein) a bit in order to get the best effect.

Hope this helps

 

[gymdiva20]

thanks....i don't think i'm going to do primo because i had a little hair loss last time from it. And my bf agrees that 15mg var is prolly overkill at this point.

 

[Tatyana]

How many cycles have you run again?

 

[gymdiva20]

How many cycles have you run again?

Two. But now i'm getting nervous because my stuff was supposed to be here by now and it hasn't come....I am so stressed. It will take me a while to find a source if this one doesn't come so i'm not sure what i'll do.