Help Me to FIGURE!

[missy222]

Hi! I'm pretty new here and I found a Figure COmp. that I would like to do in June. As you can see in my pictures I have a LOOONG way to go!! I've never done a show so any information/input would be SO appreciated! Thank you. Here's my plan so far.

age-31
height-5'5"
weight-125
body fat- need to get this tested (see lovely pictures)

MEALS

#1
PROTEIN PANCAKES made with
3 egg whites
1 whole egg
1/2 cup oatmeal
1 scoop protein powder

#2
small apple
10 almonds

#3
one chicken breast (4oz)
1/2 cup brown rice OR sweet potatoe
veggies 1 cup

#4
protein shake w/1 tsp.flax oil

#5
Same as #3

multi vitamin
vit C
b 6 & 12
Glucosamine

WORKOUT

Monday
1 hr. spinning
Chest
incline press 45x12, 45x10,45x8
decline press 50x12,55x10,55x8
flys 12.5x12, 15x10, 17x8
flat press 50x12,55x10, 60x8

Tuesday
Back
lat puall-downs wide grip 60x12,70x10, 80x8
" close grip - same weight as above
rows 45x12, 50x10, 50x8
pull-ups

20-45 min cardio

Wednesday
1 hr. spinning
legs
leg press 90x12, 95x10, 100x8
leg curls 60x12, 65x10, 70x8
squats with a 45 lb bar
calves thre sets x 12 of my own body weight


Thursday
45 min cardio
shoulders
military press on machine 70x12, 80x10, 90x8
front lateral raises 10x12, 12.5x10, 15x8
side lateral raises 7.5x12, 10x10, 10x8
shrugs 20 x12, 25x10, 25x10

Friday
20 min. HIIT

Saturday
1 hr spin
biceps/triceps
dumbbell curls 12.5x12, 15x10, 15x10
cable curls 15x 12, 20x10, 25x8
preacher curls 1ith bar 25x12, 30x10, 30x10
skull crushers 25x12, 30x10, 35x8
dips own weight



Sunday
off

Any help would be great

 

[superqt4u2nv]

So, You Want To Compete?
http://www.elitefitness.com/forum/s...ad.php?t=394340

 

[Miss24k]

Can you be more detailed? Like how big are your protein portions? And what does your weight training look like?

You have a decent base, from your pics, I would say you need to drop some bodyfat (I'm sure you know this, it's a low-carb day please bare with me lol), and build up those legs (quads, hastrings and calves).

Do you know what your marcos are? And how many calories you're taking in each day?

 

[missy222]

Can you be more detailed? Like how big are your protein portions? And what does your weight training look like?

You have a decent base, from your pics, I would say you need to drop some bodyfat (I'm sure you know this, it's a low-carb day please bare with me lol), and build up those legs (quads, hastrings and calves).

Do you know what your marcos are? And how many calories you're taking in each day?

I revised my post. Yes, I need to drop about 10lbs of fat so I'm really concentrating on cardio right now and weights, too. I have NO idea what Macros are....I'm SO new to all this!!!!!

 

[superqt4u2nv]

I revised my post. Yes, I need to drop about 10lbs of fat so I'm really concentrating on cardio right now and weights, too. I have NO idea what Macros are....I'm SO new to all this!!!!!

MAcros are your protien fat carb break down. To be perfectly honest you should focus on putting on some quality muscle more then losing fat. Then once you have put on some muscle cut. If I had to guess you current bf% is 22-25%

 

[Miss24k]

I revised my post. Yes, I need to drop about 10lbs of fat so I'm really concentrating on cardio right now and weights, too. I have NO idea what Macros are....I'm SO new to all this!!!!!

Hehe no problem Marcos are the breakdown of your calories you are consuming, like for example (you eat 1500 calories, 40% is from protein, 30% is from carbs, and 30% is from fats)

You could benefit from using www.fitday.com so you can track what you are eating, and the marcos

I see you added in your exercises can you also add in how many sets and reps for each of those exercises? This is how we'll know what exactly you are doing.

 

[missy222]

SO does my workout plan look ok for now?

 

[scorpiogirl]

SO does my workout plan look ok for now?

It's hard to say....how many sets of each exercise are you doing and what weight are you using? Are you training with light, moderate or heavy weight? All factors to be considered in conjunction with diet.

I would add some SLDL's in there on leg day too.

Where are your calves and abs?

 

[missy222]

It's hard to say....how many sets of each exercise are you doing and what weight are you using? Are you training with light, moderate or heavy weight? All factors to be considered in conjunction with diet.

I would add some SLDL's in there on leg day too.

Where are your calves and abs?

I edited my post with weights, etc.
I also entered my menu of fitday.com and my macros are 45%protein, 24% fat, and 31% carbs.

 

[scorpiogirl]

I don't think you need that many sets for chest and biceps 8-10 sets would be plenty (JMO) - and I would use some weight for the calf raises, either use weight or triple-even quadrupal (sp) the reps. Your macro's look really good. Your at how many cals per day?