Stuck at 12 BF :(

[jnuts]

Hello,
I'm stuck at 12 BF, I reached this pt. 2 weeks ago and I'm trying to reach 10 BF for my next show on JUn. 29. I startd at 17BF 2 months ago and had awesome results w/ my training and clean diet. Right now I train 5-6 days a week. 5 days cardio in the a.m. on an empty stomach, alternating running and stepmill and weights 5 days a week. I do 1 body part per day. I always do my weights first then 35-45 min. cardio. My diet is clean 6 sm. meals 60-30-10 Prot., carbs and fat. My fat intake consists of 1 T. flax oil and the rest comes from foods I eat. My only complex carb is post-workout( 1/4 c. oatmeal) plus 1-2 gal. of h20 daily.
Any Ideas?? 2 weeks out til contest

Mrs. JNUTS

 

[rez]

Hello,
I'm stuck at 12 BF, I reached this pt. 2 weeks ago and I'm trying to reach 10 BF for my next show on JUn. 29. I startd at 17BF 2 months ago and had awesome results w/ my training and clean diet. Right now I train 5-6 days a week. 5 days cardio in the a.m. on an empty stomach, alternating running and stepmill and weights 5 days a week. I do 1 body part per day. I always do my weights first then 35-45 min. cardio. My diet is clean 6 sm. meals 60-30-10 Prot., carbs and fat. My fat intake consists of 1 T. flax oil and the rest comes from foods I eat. My only complex carb is post-workout( 1/4 c. oatmeal) plus 12 gal. of h20 daily.
Any Ideas?? 2 weeks out til contest

Mrs. JNUTS

post your diet..also what supps are you taking?

 

[Bikini Mod]

Sorry to be the bearer of bad news but it seems that you are going to have to kick up the intensity on cardio. You are about 2 weeks out soooooooo my suggestion is to make two of those days of cardio double sessions. In other words if you do cardio M, W, and Friday do one 45 min session AM on empty stomach, then do ANOTHER 45 min session directly after training or before bed (whenever your schedule allows).

The thing that REALLY sucks about getting so close to showtime is ALL THAT FUCKING CARDIO.

This should help you drop AT LEAST a percentage in a week's time.

Just before showtime when you dry out you will see that giving up all that water will make a HYUGE difference in bf% (well not true bodyfat, but still this alters the skin fold measurements).

Please post again if you are "supplementing". Forgive me, but I can't recall. With no aid yes, you will give up mass (even WITH it you would), but when you are this close to showtime it is a given.

And the shittier and more deathly you look (meaning in the face) the better you know your body looks! LOL

 

[Bikini Mod]

PS - Can the running. It is WAAAAAAAY catabolic and MURDER on your joints. As you drop bf your joints will REALLY begin to feel it. Try walking major fast on steep incline - NOT RUNNING. Have you considered spin?

 

[jnuts]

Yes, I'm taking Spiro Jet, L-carn. and Amino's in the a.m. before I workout and another dose of Spiro Jet before I do cardio in the p.m.( I teach kickboxing occasionally at night.)
I have been feeling some hip pain from running the track, sprints etc. Haven't tried spinning, thanks for the input. I hear the bike is great for hips and glutes(doing speed work,10 sec. spin fast then 50 sec. rest. Repeat for 10 min.) Have you done this on the bike?

 

[jnuts]

Post workout- with in 1/2 hr. of workout 1 scoop whey prot. 1 scoop glutamine
Meal 1- 2 hrs. later 1/4 c. oatmeal, 3 egg whites, 3/4 grapefruit
Meal 2- 2 1/2 hrs. later 100 grams chicken 200 grams squash
Meal 3- 2 1/2 hrs. later 2 scoops whey prot. w/ h20 1 T. flax oil
Meal 4- 1/2 can low- sodium tuna, 200 grams gr. beans
Meal 5- 100 grams chicken 200 grams broc. or squash
Meal 6- 1 1/2 scoops whey prot. 1 scoop glutamine.

I weigh 122 ,lbs and 5'6. I try and stay at 180-190 grams prot. 75-81 grams carbs and 20 fat. every 4 th day I bump up my carbs to 120 grams and lower the fat.

 

[jnuts]

stuck at 12 BF

I space my meals out every 2 1/2 hours. except for my post prot. drink I have right after I finish my workout.

Mrs. JNUTS