Pre - contest (diet, cardio) questions!!!!

[luv2workout]

Ok...contest date is last week in May - which is 20 wks away...since I am a rookie at this - I need all the help I can get!! I am 5'3 - 126lbs..bf -????....

DIET NOW

7am - 1 pkt. oats, 1 whole egg, 1/2 c. whites w/1/4 c. sugar free low calorie syrup

9-10 am (workout)

10:30 - 1pkt. oats, mixed w/1cup pineapple, 1chkn. breast

1:30 - 1 chicken breast, 1/2 cup br. rice, 2/3 cup mixed veggies

4:30 - can of tuna, yam

7:30 - 3 egg whites mixed w/lean turkey or chicken breast, 1T. natural peanut butter

this is approx. 1700 calories, 208 p., 150 car, 28 fat (approx? anyone know what the value of a yam is??? thats the only thing I couldnt figure)

I was going to do this till Im 16 wks out, then readjust diet...I didnt want to be burnt out too early - but I also wanted to be ready..Im planning on rotating my carbs as I get closer..for now Im just pretty much planing on sticking w/this and carbing up before heavy wkt...lowering somewhat on non lifting days

Im will be working w/someone when Im 12 wks out - diet, training, posing, etc...but till then - I may ask alot of questions

The only cardio I do is warm up for 10minutes before lifting..I was going to add cardio in at week 16...how much and how often?? I know I will be doing split sessions last month, but what is a good amt. to do till then?

Thanks in advance!!!

 

[VooDoo Lady]

Good luck luv!! I'll be very interested in following your progress, my stats are similar to yours...keep us posted

VDL

 

[KEL]

congrats on doing a show! I cannot help on your diet (no experience sorry)
I suggest chart on www.fitday.com and make sure you are really buying yams and not sweet potatoes (they are not the same!)

most of all good luck!

 

[new@gettinbig]

Looks pretty good....As you get closer you will need to cut out the syrup and stuff..I just now started semi-dieting..for the Arnold..my show is a bit later than yours..its in June..I am currently rotating carbs..low on non training days and higher on training days..cut out all the crap..may drink a lil on new years..but beyond that its done..im going to start kickin in a little cardio too...How long have you been eating like this?? Write down what you eat every day..and watch and see how it works..you will find some foods work for you and some don't...you are starting early enough you have plenty of time to play w/ your diet and lose. You should get your bf done now and see where you are and then get it checked like every 4 weeks..make sure water intake is high too...what are you competing in? GOODLUCK..let me know if ya need anything!

 

[luv2workout]

Thanks New!

I just started this semi - dieting also...I always eat fairly clean, but Im just not strict...especially b/c of the holidays...If I wanted to have a cookie or bowl of sugar cereal, I did....

Im anxious to see how my body will respond to this b/c since Ive started, Its been about putting on more muscle mass and I havent really restricted my foods - just switched to more healthy, clean foods - but lots of them! Im going to keep a journal of all my foods so I can show it to the couple helping me prep when I meet w/them..competing in BB

About the cardio - Should I add in maybe like 3 days in am for 45-60 now??

 

[TheGame23]

congrats on doing a show! I cannot help on your diet (no experience sorry)
I suggest chart on www.fitday.com and make sure you are really buying yams and not sweet potatoes (they are not the same!)

most of all good luck!

Great site Kel, thanks!

 

[KBgrl]

Hey luvs!! ur going to do great!! u look awesome and in 20 weeks ur gonna blow em away!!

 

[new@gettinbig]

Yes 3-4 days is plenty for right now..you have time so....when you get closer you will want to do it for 60 minutes in the AM on an empty stomach...and do some HIIT training in there too...I did AM and PM a week or 2 out....