Newbie in need of major help for first competition!!!

[Linzie1303]

Hello all!! First of all.......THANK GOD for this board!!!
My name is Linzie and I am currently training for my VERY FIRST EVER competition coming up in June. I'm about 17-18 weeks out. I have NOONE to talk to and in need of major advice.

First let me give a small bio: I'm 22 years old. 5'5'' 129 lbs. 17.8% bf.
Last June(04) I was 135, 26% bodyfat, and decided to lose weight while my husband was TDY to Iraq. Well it worked...I was 19% and 125 by August. I decided to do this upcoming show last June when I watched all the other women in the same show and just got hooked. I have been "trying" to bulk ever since then. My cals are around 2000. I can post my diet as well. Currently I am on a 3 day split. 1st day: Chest and back and abs along with 30 mins cardio. 2nd day: Legs and abs 3rd day: Shoulders, biceps, and triceps, and abs along with 30 mins cardio. So I work out pretty intensely 6 days a week lifting pretty heavy keeping reps between 6 and 8-10.

My diet is pretty much the same everyday....

530 am
1/2 c. oatmeal (sometimes i put 2 tblsp. sugar free syrup in it or 1/4 c. blueberries)
5 egg whites with slice of fat free cheese and salsa with some onion and mushrooms

830 am
protein shake(eas precision protein-1 scoop)
mixed with glutamine and water

orange or apple

1045 am
6-7 oz. boneless skinless chicken breast
1/2 red pepper, mushroom, and onion

3/4 cup brown rice or 8 oz. sweet potatoe

1245
pre workout protein shake
(same as am except no glutamine)

125 -weight training and then cardio

300
cell tech carb control
glutamine
myoplex original protein shake(mrp)

600
3 oz brocoli
3 0z spinach
6 oz tuna
random veggies(raw sweet peppers, cauliflower, aparagus, tomatoe)
1 tblsp. flax oil

830-900
1 cup 2% cottage cheese
mixed with 1 tblsp natural peanut butter and 2 tsp. dry sugar free fat free pudding mix.

Every now and again i switch things up but so far seems to be working...I don't know...i have so many questions like...when do i start dropping cals...when do i start increasing cardio....I don't know how to do the ratio thing. I've tried before but always mess up or get confused!

Please help all...I'm a very dedicated person. I just need some guidance if anyone would be willing to answer questions...i can post pics as well..
Thanks everyone...I actually feel better just getting this out!!

Thank you in advance!!
linzie

 

[The Shadow]

what type of comp?

 

[Sassy69]

BB / figure? Also which organization- NPC / NABBA / NGA etc?

 

[Linzie1303]

It is a BB comp. I'm not sure what kind though...NPC maybe??

 

[Sassy69]

The organization is important as far as your expectations as a newbie -- is it a "tested" or "nontested" show? If tested, you can expect to see people who are using AAS. If not, you can probably expect to see some people who used AAS even though they aren't supposed to. That makes it sort of a big challenge for people who train naturally. "Tested" usually means something sort of cheesie like a voice stress analysis or a polygraph. NPC is the most common amateur organization in the US and is probably what you are doing. OTher ones that are specifically natural, e.g. NABBA & NGA are expressly for natural competitors and as part of your entry fee you pay around $50 that goes to the drug testing.

Also each organization can have its own required poses, suit guidelines, etc. And, at least for NPC you need to have your NPC membership card. I think this is up to $50 and is good for any NPC competitions within a year of joining (if you plan to do multiple shows). You can usually get the card right at the show.

 

[*Bunny*]

The organization is important as far as your expectations as a newbie -- is it a "tested" or "nontested" show? If tested, you can expect to see people who are using AAS. If not, you can probably expect to see some people who used AAS even though they aren't supposed to. That makes it sort of a big challenge for people who train naturally. "Tested" usually means something sort of cheesie like a voice stress analysis or a polygraph. NPC is the most common amateur organization in the US and is probably what you are doing. OTher ones that are specifically natural, e.g. NABBA & NGA are expressly for natural competitors and as part of your entry fee you pay around $50 that goes to the drug testing.

Also each organization can have its own required poses, suit guidelines, etc. And, at least for NPC you need to have your NPC membership card. I think this is up to $50 and is good for any NPC competitions within a year of joining (if you plan to do multiple shows). You can usually get the card right at the show.

good morning lovely lady

 

[Linzie1303]

I don't think it is a tested show...

This is a very small show held on base. My husband and I are stationed overseas and it is just people from the base and from some local bases around that enter...very small ametuer show...
Last year there were only 4 girls ..3 of which were lightweight and one heavy.
The leanest girl on stage was 12%.

 

[Sassy69]

Ah, gotcha. Thanks for giving the context. This will be fun then! It is NOT hard to get below 12%. Are they doing the full morning pre-judge & night show with the quarter turns & posing routine to music (no music in the AM show, include music at the night show)?

Training-wise -- so you are doing each bodypart 2x / week - Day 1,2,3 - day 4 break - Day repeat 5,6,7? or Day 1,2,3,repeat 4,5,6 and break on day 7? Are you seeing some mass building from that? Do you feel like you are getting enough recovery time?

For a June comp, I'd start my cutting cycle at this point. On your current diet are you gaining or losing weight / bf or maintaining?

 

[Linzie1303]

Ah, gotcha. Thanks for giving the context. This will be fun then! It is NOT hard to get below 12%. Are they doing the full morning pre-judge & night show with the quarter turns & posing routine to music (no music in the AM show, include music at the night show)?

Training-wise -- so you are doing each bodypart 2x / week - Day 1,2,3 - day 4 break - Day repeat 5,6,7? or Day 1,2,3,repeat 4,5,6 and break on day 7? Are you seeing some mass building from that? Do you feel like you are getting enough recovery time?

For a June comp, I'd start my cutting cycle at this point. On your current diet are you gaining or losing weight / bf or maintaining?

About the show: it is exactly how you put it! (speaking of ...got not clue on my music....)

Training wise...I am day 1,2,3 and rest then repeat. I have only really recently seen some mass building when i started taking creatine...i gained one pound of muscle each week...but other than that...Sometimes i feel like i have enough recovery other times i don't ...but it definetly works better for me than putting each body part only once a week.

Diet wise...I have pretty much maintained anywhere between 16.6-18.8 percent in the past 6 months...i think when I lost alot of weight in the beginning, and then decided to start bulking I had a very hard time eating enough calories. I still don't think I eat enough now to bulk....but I don't know. So you think I should start now?? Where do I start though?

Thank you SOOOOO much for replying! Don't know if anyone else feels this way..but alot of times people treat me like I'm a damn alien with their comments on my food and me not missing my workouts. Funny how people eat so unhealthy that when someone eats healthy in front of them they consider it abnormal!!

Thank you so much again... Let me know if you need to know anything else.
Linzie

 

[*Bunny*]

Don't know if anyone else feels this way..but alot of times people treat me like I'm a damn alien with their comments on my food and me not missing my workouts. Funny how people eat so unhealthy that when someone eats healthy in front of them they consider it abnormal!!

I feel ya 100% - This is acutally happening RIGHT now at work lol, as I am eating my almonds, the others are ordering Chinese...

 

[Sassy69]

I think that's all my co-workers know about me right now. I pass on goign out to eat for lunch because I bring my own. They always ask me "What the hell is that orange stuff you're drinking?" (referring to my Peach/Mango Isopure protein mix). What to know why I'm eating a "late lunch", when really it is "Meal 3". I don't really care to go out for happy hour during the week because I have to go the gym. I'm concerned about going to a movie with a friend this weekend because I don't know when the movie time is & I might have to bring a shake with me. Oh yea, and my mom tells me she wishes I woudl just "eat normal" when I visit. We don't discuss my dieting or competition anymore. (This has been since 4 yrs ago...)

Its a "lifestyle".

 

[Evil_Frisky]

Its a "lifestyle".

AMEN

and good luck darlin... Your came to the right place

 

[Linzie1303]

I think that's all my co-workers know about me right now. I pass on goign out to eat for lunch because I bring my own. They always ask me "What the hell is that orange stuff you're drinking?" (referring to my Peach/Mango Isopure protein mix). What to know why I'm eating a "late lunch", when really it is "Meal 3". I don't really care to go out for happy hour during the week because I have to go the gym. I'm concerned about going to a movie with a friend this weekend because I don't know when the movie time is & I might have to bring a shake with me. Oh yea, and my mom tells me she wishes I woudl just "eat normal" when I visit. We don't discuss my dieting or competition anymore. (This has been since 4 yrs ago...)

Its a "lifestyle".

Preach on sister!!!

I deal with the exact same things...and I feel that no matter how much I try to explain it that I just keep getting no where. Not even my husband gets why I just won't go to a Japanese restaurant and "try" something..Not only do I not really like Japanese...I just don't eat out. I have never felt deprivation or jealousy out of this...I just don't eat fast food or restaurants(unless its a salad). What I find the FUNNIEST though....when people say stuff like...."so...you like eat that everyday"...or "so you really go to the gym 6 times a week??" I laugh my ass off afterwards when they try to hurry and justify why they don't!!! " I just couldn't do that...I have too much of a life...or I have to have my fast food...I would just DIE" It's hilarious...

Thank you all for being so nice and replying!!

So you think I should start contest prep so soon??
What should I be changing? Just portions..I already eat pretty clean.

I'm already so thankful for this place!!!
Thanks for the welcome!
linzie

 

[Sassy69]

I"m gauging your progress this way: June - 4 months = 16 weeks away. What do you want to compete at? I'm guessing you're fine around 10%, weight-wise, I'm not sure- depends on how you are built. Let's say 120lb. So you have 8% bf to lose & 10 lbs. Optimally you'd want to be at your competition bodyfat at least 2 weeks before the show so you have room to lean out a little more or whatever if you need it. It gets tricky if you cut yourself too close to the competition date because you start doign all sorts of desperation things to cut down as much as you can - that just isn't good. I always tell people when they are pickign a competition date, try to have a fall back date, maybe for another area show in case you just arent' ready yet.

I don't know if you are currently losing weight on your current diet? If you are still eating for bulking then you need to switch around to cutting.

You want to get your diet rolling such that you are losing at a steady pace, and then tweak it along the way when you start to bog down. Don't rely on doign more cardio to lose weight this far out either -- you may end up at doing 1 hr of cardio 2x/day or something when you get real close, so you don't want to increase the amount of cardio now. So there, you want to start cuttign the calories you are taking in instead of burning your current intake w/ more cardio.

Have you put your current diet into a food calculator like fitday.com to see what your current breakdown is? Carbs are always the part that starts getting cut, but you still want enough to provide energy. It looks like you are eating pretty clean right now. Maybe the apple might get tossed. Might look at substituting real food for one of shakes you are drinking. Let's look at the breakdown first. For your weight I'm thinking you want to be consuming about 1600 calories/day.

 

[Linzie1303]

Well...I checked in with fitday.com and it shows me right at a 47/37/16. Is this right?

The show date is june 18th so I'm just around 18-19 weeks out. I honestly didn't think to drop cals this soon. I lose pretty easily so I'm not sure. ANY ADVICE would be awesome. Where would i drop cals at? or start switching out carbs...I already don't eat enough to even bulk really.

Oh...and one more question. I'm just about to finish my 6 weeks on creatine and wanted to stop for a week and start again. Do I load all over again after one week??

Thanks everyone!!!
linzie

 

[Sassy69]

You know your body best. But ideally you want to leave yourself at least 1-2 weeks wiggle room to be at your target date. That brings you closer to 16 weeks out. You can stay where you are at for maybe 3-4 more weeks I guess. Again I don't know how you drop bodyfat. It took me all of 16 weeks to get from 16% to 8%. You will probably notice that you can't lift as much around 8-10 weeks out -- that starts tellign you where you are seriously cutting and not bulking.

What is the total cal count on that diet?

 

[The Shadow]

Well...I checked in with fitday.com and it shows me right at a 47/37/16. Is this right?

The show date is june 18th so I'm just around 18-19 weeks out. I honestly didn't think to drop cals this soon. I lose pretty easily so I'm not sure. ANY ADVICE would be awesome. Where would i drop cals at? or start switching out carbs...I already don't eat enough to even bulk really.

Oh...and one more question. I'm just about to finish my 6 weeks on creatine and wanted to stop for a week and start again. Do I load all over again after one week??

Thanks everyone!!!
linzie

why drop it for one week just to go back on??


just stay on....again - I suggest looking at your body fat...it typically takes that many weeks to get show ready

 

[The Shadow]

ie - you need to look at 18 weeks to be ready

 

[Linzie1303]

Thanks everyone!! The cals for my diet right now are around 1800..

Should I slowly drop to around 1600?? Where could I start cutting...just portions?

The creatine..I was always told to stop after about 6 weeks and then restart..never knew why...but it does make no sense to start and stop only after a week.

I'm starting to get excited about the show...been practicing posing and going over what it will be like in my head. I'm sooooo afraid of losing muscle while dieting down. At least now I have somewhere to ask questions!!

I hope to start a pre contest log...wouldn't know where to begin though.

Thanks again everyone!

 

[Sassy69]

Well...I checked in with fitday.com and it shows me right at a 47/37/16. Is this right?

The show date is june 18th so I'm just around 18-19 weeks out. I honestly didn't think to drop cals this soon. I lose pretty easily so I'm not sure. ANY ADVICE would be awesome. Where would i drop cals at? or start switching out carbs...I already don't eat enough to even bulk really.

Oh...and one more question. I'm just about to finish my 6 weeks on creatine and wanted to stop for a week and start again. Do I load all over again after one week??

Thanks everyone!!!
linzie

What was the total calories for your current diet?

 

[Linzie1303]

It was around 1850-2100 which unfortunately is just maintenence for me but I still gain with this so maybe not.