help a chic get hot

[vixana]

23 yr old....dedicated to running and weight training...mostly running now....i overtrained 3 months ago and got real sick...i took 3 months off and i gained so much weight on the female problem areas....butt hips and thighs.....i was doing squats with heavy weights and they made me even bigger!...so i'm joggin mostly ....need to know if the competition diet will lean me out if i'm mostly running...and i'm not bodybuilding....goal is lean and toned...i'm currently on a zone-ish type diet....need to no if the comp diet will help with those areas and how quick do you see results....any help is appreciated

 

[anthrax]

Post your diet, supps intake ans stats and we'll help you

 

[vixana]

140 ...about 23% bf...5'3..
only take 5-htp,and trim spa -
wanted to know if i should do the comp diet to slim down those areas..
my diet now is 40-30-30...
my lowest body fat was only at 19%

 

[landser]

To make things simple, continue cardio 3-4x week. And keep weight trainig. But, make sure not to burn out this time. Also...clean your diet up real well. No candy, pop, sugar etc. Keep your carbs complex (oats, whole wheat). Keep protein high, and fats moderate. I think a 40-40-20 split may be better for you to. You dont sound obese or anything, in fact, a couple months of hard work and you probably be where you want to be.

 

[landser]

I re-read your post vixen, and I noticed you wanted input on the comp diet. Can you elaborate on what this is exactly?

 

[Triple-G]

everbody reacts different; i usually recommend Atkins and Scarsdale, men are doing fine on Atkins, females often need to cut more into the calories making them want to eliminate not only the carbs but also a lot of fat. David Kirsch does this high-protein moderate-fat no-carbs approach ( http://www.ivillage.com/diet/features/guests/articles/0,,218936_416818-1,00.html ), but actually the first was Dr. Tarnower -> Scarsdale Diet ( http://www.amazon.com/exec/obidos/t...102-7035146-6103344?v=glance&s=books&n=507846 ).

this is my recommendation because it works for me, my gf and a dozen of other females i train. i does not work for everyone, some depend on carbs, then the zone diet might be appropiate. to lose more weight you would have to cut calories there and keep your workload.

spend most of your training effort in the weight room. muscle mass increase your bmr in the long run while cardio decreases it. cardio is only a short term solution.

 

[anthrax]

Try to eat no more than 1200-1400 calories a day
No high GI carbs, lots of prot and good fats
along with cardio
and ephedrine/caffeine

 

[vixana]

landser---comp diet-= egg white/oats, tuna /sweet potato, etc.....thank you all for your help!

 

[mrzap]

Feel free to do the squats. My girlfriend has surprisngly strong legs and I like it

 

[Tryn2]

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