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Hi everyone. I've been reading posts here for a while, and I can see that there are some very knowlegeable gals here. I'm a just over 8 weeks out from my first figure comp. 5'7", 125 lbs, 14%BF. Things are coming along nicely. I've been working out for years, but never took the diet part of it too seriously. I ate somewhat healthy, compared to "normal" people. But I never realized just how important that part of the equation is, until now. Once I got serious about the diet, the results came fast! I feel like I'm in the groove of things now.
I'll post my workout and diet, and any critiques/suggestions are welcome. I do have a trainer, so she designed this workout. It's a little different than what I would have done, but then again, that's why I got a trainer. She hasn't done much with my diet as of yet, because she said it sounded like I was on the right track and progress has been steady so far. Anyway, here it is...
I do 30 min cardio on the elliptical in the am, and always do 10 mins of cardio to warmup before my workouts at lunch.
Workouts
Monday
lat pulldowns
seated rows
deadlifts w/ shrugs
upright rows
preacher curls
rear delt pulls
tricep dips
Tuesday
series of pilates exercises for abs and legs (no weights for legs)
Wednesday
db flat bench
db incline bench
db overhead press
flies
shoulders, front and side raises
arnold press
bicep curls
tricep cable pressdowns
triceps, overhead cable with rope
Thursday
same as Tues, pilates for abs and legs, no weights
Friday (recovery day, circuit style)
lat pulldowns
seated rows
flat bench
incline bench
Sat/Sun
occasionally I do my pilates for legs and abs, sometimes some cardio
I'm saving these days to add in later if needed, right now they are mostly for recovery.
I told you the workouts were different! I had quite a bit of muscle in my legs and a smaller upper body, so her reasoning for no weights on the legs was to even out my physique. It seems to be working.
On mon and wed workouts, the auxilliary type of exercises are done in a circuit fashion.
Diet
Meal 1
1/2 cup oats
1 tsp heavy cream
2 egg whites, 1 whole egg
2 fish oils
Meal 2
homemade protein bar (oats, protein powder, natty pb)
Meal 3 PWO
ON Whey
1/2 cup oats
Creatine
Meal 4
4 oz Chicken breast
1/2 cup brown rice
1/2 cup brocolli
1 tsp olive oil and 1 tsp parmesan cheese on brocolli
2 fish oils
Meal 5
4 oz chicken or extra lean ground beef
1 cup green beans
Meal 6
Protein blend
1 tbp natty pb
2 fish oils
This averages to about 1700 cal, 40% prot, 30% carbs, 30% fat. Thinking maybe I need to change my macros to more like 50% prot, 30% carbs, and 20% fat? Meeting with my trainer monday for measurements, so will ask her.
I also take a multivitamin & glutamine.
Whew, I think that's everything! That was a long introduction!
Anyway, just wanted to say hi, and if you have any input on what I'm doing for my comp, please feel free.
I'll post my workout and diet, and any critiques/suggestions are welcome. I do have a trainer, so she designed this workout. It's a little different than what I would have done, but then again, that's why I got a trainer. She hasn't done much with my diet as of yet, because she said it sounded like I was on the right track and progress has been steady so far. Anyway, here it is...
I do 30 min cardio on the elliptical in the am, and always do 10 mins of cardio to warmup before my workouts at lunch.
Workouts
Monday
lat pulldowns
seated rows
deadlifts w/ shrugs
upright rows
preacher curls
rear delt pulls
tricep dips
Tuesday
series of pilates exercises for abs and legs (no weights for legs)
Wednesday
db flat bench
db incline bench
db overhead press
flies
shoulders, front and side raises
arnold press
bicep curls
tricep cable pressdowns
triceps, overhead cable with rope
Thursday
same as Tues, pilates for abs and legs, no weights
Friday (recovery day, circuit style)
lat pulldowns
seated rows
flat bench
incline bench
Sat/Sun
occasionally I do my pilates for legs and abs, sometimes some cardio
I'm saving these days to add in later if needed, right now they are mostly for recovery.
I told you the workouts were different! I had quite a bit of muscle in my legs and a smaller upper body, so her reasoning for no weights on the legs was to even out my physique. It seems to be working.
On mon and wed workouts, the auxilliary type of exercises are done in a circuit fashion.
Diet
Meal 1
1/2 cup oats
1 tsp heavy cream
2 egg whites, 1 whole egg
2 fish oils
Meal 2
homemade protein bar (oats, protein powder, natty pb)
Meal 3 PWO
ON Whey
1/2 cup oats
Creatine
Meal 4
4 oz Chicken breast
1/2 cup brown rice
1/2 cup brocolli
1 tsp olive oil and 1 tsp parmesan cheese on brocolli
2 fish oils
Meal 5
4 oz chicken or extra lean ground beef
1 cup green beans
Meal 6
Protein blend
1 tbp natty pb
2 fish oils
This averages to about 1700 cal, 40% prot, 30% carbs, 30% fat. Thinking maybe I need to change my macros to more like 50% prot, 30% carbs, and 20% fat? Meeting with my trainer monday for measurements, so will ask her.
I also take a multivitamin & glutamine.
Whew, I think that's everything! That was a long introduction!
Anyway, just wanted to say hi, and if you have any input on what I'm doing for my comp, please feel free.
