Comp Prep Diets for Women

[Givemewings]

Hi guys,

New to the site.
I'm really interested in hearing what sort of comp prep diets people are on.
Are there any women on here that compete and are willing to post up some examples of the diet they follow coming in to a comp?
And how much cardio do you incorporate into you prep?

 

[superqt4u2nv]

This is Dave Palumbo's contest diet that I follow it is low carb so my cardio is low impact heart rate doesn't get above 120 bpm. It really depends where you are at how much you have to lose with how much cardio you do. Generally I say start with 30-40 minutes in the AM 5 days a week and then build it as needed depending on progress etc.


DIET #1 for 2 days then follow DIET #2 for 1 days then REPEAT

DIET #1
MEAL #1
12 egg whites
MEAL #2
35g Whey protein in water+ice
MEAL #3
6oz chicken with 1-cup asparagus or green beans
MEAL#4
6oz white fish (fluke, flounder, tilapia, sole, ect.) with a green salad with vinegar & mustard (no olive or macadamia nut oil)
MEAL #5
35g Whey protein in water or 10 egg whites

DIET #2
MEAL #1
2 whole (OMEGA-3) Eggs with 5 egg whites
MEAL #2
35g Whey protein with 1 tablespoon all natural peanut butter
MEAL #3
6oz chicken with 1/4-cup (1oz) cashew nuts, or almonds, or walnuts (vary it)
MEAL #4
5oz salmon or swordfish with a green salad (no tomatoes, red peppers, or carrots) with 1 tsp of Olive Oil or Mac Nut Oil and vinegar
MEAL #5
35g Whey with 1 tablespoon all natural peanut butter or 2 whole (OMEGA-3) EGGS with 5 whites

 

[Roxy722]

QT...where do you find the mac nut oil??

 

[MsBeverlyHills]

I would rec. the figure coach to get started. You can always tweak the program to fit your needs but it gives you the basics-

Figure Competition Prep Guide
Figure Competition Prep Guide
Figure Competition Prep Guide

good luck

 

[Givemewings]

Thanks MsBeverley,
I actually found that one quiet a few months back, looks like a steady guide to go by.

SuperQT,
Thanks again for your advice. I've been advised to steer clear of peanut butter though...

 

[superqt4u2nv]

Thanks MsBeverley,
I actually found that one quiet a few months back, looks like a steady guide to go by.

SuperQT,
Thanks again for your advice. I've been advised to steer clear of peanut butter though...

Are you allergic?

 

[sara_xo]

That's an awesome diet if you can stick to. it's SUPER low carb!!

 

[kcap]

how long do you follow that diet ??

 

[lilian]

I need a little advice. I'm 1 & 2 wks out to 2 figure competitions. Just really started HGH 1 U(on empty stomach in am) 3 days on 1 day off about a little over 30 days ago, don't really feel water retention, but in the beginning I did notice like a ripple look on my triceps (weird) but now its gone. I know HGH take months to see effect/changes, so should I even stop HGH b4 these 2 last competitions of the yr? Heard & read it makes your retain water? But don't feel like I am retaining water, but my legs don't look smooth .

I diet well (figure competitor diet), don't do steroids, do low impact cardio 1 hr 5-6 days/wk. I'm over 40, hold my bodyfat in my legs (annoying) & finding hard to lean them out, even with great leg training. Frustrating! Maybe its my age . Did well competitng last yr and have been training for figure since then. I was told to do 2 hrs of cardio in the beginning of the yr & higher kcal intake & my legs got worse . So changed strategies to less impact cardio, carb cycling (stopped 2 wks ago, just low carb) & trained legs hard & heavy! It was awesome! Got strong, shoulders grew, I'm leaning out , but my legs still can't get as lean as I'd like since I'm afraid losing too much wt might bring my shoulders down.

Any suggestions?

 

[superqt4u2nv]

I need a little advice. I'm 1 & 2 wks out to 2 figure competitions. Just really started HGH 1 U(on empty stomach in am) 3 days on 1 day off about a little over 30 days ago, don't really feel water retention, but in the beginning I did notice like a ripple look on my triceps (weird) but now its gone. I know HGH take months to see effect/changes, so should I even stop HGH b4 these 2 last competitions of the yr? Heard & read it makes your retain water? But don't feel like I am retaining water, but my legs don't look smooth .

I diet well (figure competitor diet), don't do steroids, do low impact cardio 1 hr 5-6 days/wk. I'm over 40, hold my bodyfat in my legs (annoying) & finding hard to lean them out, even with great leg training. Frustrating! Maybe its my age . Did well competitng last yr and have been training for figure since then. I was told to do 2 hrs of cardio in the beginning of the yr & higher kcal intake & my legs got worse . So changed strategies to less impact cardio, carb cycling (stopped 2 wks ago, just low carb) & trained legs hard & heavy! It was awesome! Got strong, shoulders grew, I'm leaning out , but my legs still can't get as lean as I'd like since I'm afraid losing too much wt might bring my shoulders down.

Any suggestions?

I would drop the GH for sure. Legs are very often the last place for woman to lose the best advice is stick to the diet it will come off just slow. Doing a step mill or stairs as well as walking on the treadmill on a high incline will help.