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info on getting a 28 yr old ready for a contest
- Thread starter J-FITNESS
- Start date
M
*MissFit*
Guest
More info would proalby be required..
Height weight current diet.. work out plan..
U havent' given anything really for anyone to work with
Height weight current diet.. work out plan..
U havent' given anything really for anyone to work with
sorry for the lack of info..... I shouldnt be typing early morning!
she wants to do a fitness show. She is 5'4 120lbs, Her current diet is about 1500/1800 cal (3 meals, 2 pro shakes, 1 gallon water, no supplements)
She has a posing "coach" so I just need to get her super lean.....
thanks again for any help!
J
she wants to do a fitness show. She is 5'4 120lbs, Her current diet is about 1500/1800 cal (3 meals, 2 pro shakes, 1 gallon water, no supplements)
She has a posing "coach" so I just need to get her super lean.....
thanks again for any help!
J
T
The Shadow
Guest
wait.....
you are training someone and need advice on a diet??
you are training someone and need advice on a diet??
M
*MissFit*
Guest
i was gonna ask the same question.. but 
The Shadow said:
yes.....
I have never had to get a female client who wants to try a fitness/figure contest just for kicks, into "contest shape". I thought someone might have a few ideas that I havent thought of....
is there a reason to smart off?
and sassy69, no tumbling routine, just needs to look super good/lean in her suits
thanks,
J
I have never had to get a female client who wants to try a fitness/figure contest just for kicks, into "contest shape". I thought someone might have a few ideas that I havent thought of....
is there a reason to smart off?
and sassy69, no tumbling routine, just needs to look super good/lean in her suits
thanks,
J
T
The Shadow
Guest
J-FITNESS said:
smart off about what??
When I smart off...believe me - there will be NO doubt.
but since you brought the subject up.....I think its a irresponsible to tell a client that you will train her, having zero experience doing a diet for a woman....much less a woman who is entering a show.
but...in any case...
why dont you tell us what you are planning in terms of diet/weights and cardio and we'll go from there.
Post up your ideas.....I will suggest that her cals are a bit high unless she is doing a massive amount of cardio......
what macro split is she on??
how many meals per day?
how much cardio??
fat burners?
The Shadow said:
Well, I have had this girl for 4 yrs now, she is in great shape (12% bf, and for a girl that drank beer 24/7 in college, she looks super..)
but back to the ?'s, she wants to do this show just for fun, to challenge her self. So as of it being "irresponsible for me to train her".... that's not the case nor the point! I wanted to know from some of the women in here if they had any advise for me. Like I wrote, I have never had to get a female client or a female friend in "fitness contest shape". She is my client and asked me to help. I just wanted someone elses 2 cents that I might have not thought of.... I just found this site 2 wks ago and thought I would try to use it? Didnt think I would have to justify myself just because I wanted some advise from someone else. I was hoping this site would be a usefull tool every once in a while and maybe learn a bit too....
now to answer some of your ?'s
she weight trains 2x a week total body each session. 75 mins cardio 4x a week as of now.
she eats 3 meals a day and has 2 pro shakes in between (about 1500/1800 cal and no carbs after 3pm), a gallon of water. (of course I trust this what she actually doing...)
and she is on NO supplements, other then her multi vit.
We have 8wks to get ready for her deal....
again thanks for any advise,
J
Sassy69
New member
Here's a thread that has some links about figure competition, suits, etc.
http://www.expertpcsupport.com/forum/showthread.php?t=378133&highlight=figure+competition
I guess, if you haven't already, go to some local shows to see what the girls need to look like on show day. That should give you some guidelines as to how to diet her down. If she's at 12% now, she can probably easily just go down to around 9-10% depending on how she carries her fat- again look at what the girls look like on show day to get a feel for where she needs to be. Same with the muscle definition and all that.
It is actually hard to say how she should be dieting without seeing pix and such. At this point she should just be refining how she will present and practicing the hell out of posing & presentation. That's probably the best info I can give you without seeing physically where she's at. That's up to you as the diet guy to get her down to what looks like a slightly shredded beach body.
Usually going in to the last week of prep you do a carb depletion until Wed before the show, start carb-ing up that day and start a water depletion to get as much subQ water out as possible, but still not look flat on stage. Posing also seems to be a bigger deal for figure because there is not as much individual stuff to judge on as there is in BB. There's individual posing routine - you just line up the girls and see who has the best overall look, personally I think it all comes out to who has the most "feminine asthetic" on stage. So in posing you see the girls look like they are contorting their bodies a little, sticking out the butt or whatever -- this is all to remove all excess lines or appearance of fat, whatever on stage. But sounds like she's got a good coach for that.
http://www.expertpcsupport.com/forum/showthread.php?t=378133&highlight=figure+competition
I guess, if you haven't already, go to some local shows to see what the girls need to look like on show day. That should give you some guidelines as to how to diet her down. If she's at 12% now, she can probably easily just go down to around 9-10% depending on how she carries her fat- again look at what the girls look like on show day to get a feel for where she needs to be. Same with the muscle definition and all that.
It is actually hard to say how she should be dieting without seeing pix and such. At this point she should just be refining how she will present and practicing the hell out of posing & presentation. That's probably the best info I can give you without seeing physically where she's at. That's up to you as the diet guy to get her down to what looks like a slightly shredded beach body.
Usually going in to the last week of prep you do a carb depletion until Wed before the show, start carb-ing up that day and start a water depletion to get as much subQ water out as possible, but still not look flat on stage. Posing also seems to be a bigger deal for figure because there is not as much individual stuff to judge on as there is in BB. There's individual posing routine - you just line up the girls and see who has the best overall look, personally I think it all comes out to who has the most "feminine asthetic" on stage. So in posing you see the girls look like they are contorting their bodies a little, sticking out the butt or whatever -- this is all to remove all excess lines or appearance of fat, whatever on stage. But sounds like she's got a good coach for that.
Sassy69
New member
You will find all sorts of good stuff here and lots of responses as you come across questions. I guess when you are starting out, it is hard to get a complete answer to what you are presenting. I can point to at least 3 different approaches to competition prep just from my own experience. At the end of the day, it depends on what works for that person and tweaking it as you go based on how the competitor looks.
Looking forward to the outcome! I'm also on the 7 week track myself to my first figure show (done BB in the past). So I'm learning as well!
Looking forward to the outcome! I'm also on the 7 week track myself to my first figure show (done BB in the past). So I'm learning as well!
toitasatiger
New member
you girls are great!!, Shadow....hilarious....LMAO...
I'm so glad my boyfriend referred me to this site!! I know i'm in good hands here
I'm so glad my boyfriend referred me to this site!! I know i'm in good hands here
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