Help someone please

[Elana]

I am competing in a fitness contest on june 5th and am still very confused about cardio....many people tell me at this point no carbs and no cardio and others are saying carbs, take glycerol, and do cardio??

What do I do???

 

[Sassy69]

Need more info. "No carbs" is just bad. Fitness competitoin, as in you do the posing in a 1 piece, 2 piece & also a fitness routine?

Can you give us your current height, weight, bodyfat? What are you currently eating (i.e. a complete day's meal plan- what u eat, when u eat, how much u eat), and your current trainign & cardio? And also how long have you been training. And finally are you "natural" or using AAS?

 

[nsashbl01]

Hey Elana, I hear good things about you! As Sassy says, give every detail you can and these ladies will help you a ton. P has learned a great deal and it has done wonders for her. The supps will help you, as long as your diet is in check. From what I'm told, you've made good progress just in the last week or two. So I'm sure your gonna meet your goals. Are you doing the May 21st NPC show?

 

[Elana]

Hi...

This is what I have been training with

Day 1: Tris and chest ( 4 different exercises, 10,8,6 reps and 3 sets
Day 2: Bis and Backs
Days 3 : Legs and shoulders
Day 4 day off

Abs everyday 6 sets upper,lower, and obliques

I started today with an empty stomach and with 1 trex I tehn do 16 minutesof full intensity biking

Diet:

7:30 am 5 egg whites, water
10:30 am nitrotech protein shake (20 grams) no carbs in shake and creatine
12:30 pm iceberg lettuce 6-8 oz lunch meat
Workout ( I will take 1 trex before workout now)
5:30 pm nitortech protein shake (40 grams of protein with creatine)
6:00 pm three chicken breasts with iceberg lettuce w/no carb/sugar calorie dressing

* I am running out of creatine and will be soon taking pump tech
* Just ordered Gluceroll from AF
Don't know if I can have any carbs- dizzy, NO energy

NEED HELP!!

Considering stacking Levorex& Trex opinions? When do I start?
Taking creatine powder 2 scopsin both shakes

I am 6 weeks from competiton date( its the fitness where I do a 2 minute routine, bathing suite and interview) and NEED TO CUT BADLY!

I have a VERY good friend(P) who I am so glad I found in the gym..she has given me so much advice, courage and help

She follows another workout plan that goes something like this
Day 1 chest
day 2 back
day 3 legs
day 4 shoulders
day 5 tri/bis
day 6 no work out
day 7 start

she has cardio somewhere in tehre and abs too...( i forget what she told me)

SHE'S THE BEST!!!..YOU KNOW WHO YOU ARE..THANKS A BUNCH..YOU ARE A GREAT FRIEND

I need some advice please

I am a natural body builder
5 feet weight: 106-108
last time i took my fat percentage was a month ago and it was approx10-13%...I am concerned that it went up due to some cheat days

When shoud I start taking the trex??

 

[Elana]

Hey Elana, I hear good things about you! As Sassy says, give every detail you can and these ladies will help you a ton. P has learned a great deal and it has done wonders for her. The supps will help you, as long as your diet is in check. From what I'm told, you've made good progress just in the last week or two. So I'm sure your gonna meet your goals. Are you doing the May 21st NPC show?

Hey!!

P is awesome!! SHE IS SOOOO KIND AND GREAT! She motivates me and keeps me sane...I am so glad to have met her...I don't know how else to thank her...

I am doing the show called midwest champions at saint patrick performing arts centre on june 5th

By the way...cool abs!

 

[nsashbl01]

Elana, I can't give as good as advice as these girls, but I think your diet needs to change asap. I think you need to eat more frequently, and I don't believe you should totally be cutting out carbs. I don't know much about dieting for a competition, but I do know what it takes to survive in the gym! When P told me your diet, I almost fell over! Even if you do lower carbs, you still need them up to the time you train for energy. I also am a big believer of post carbs, but not sure where that comes to play when preping for a show.

Anyway, spend some time reading this board, and I'll see what sample diets I can dig up. I'm going to train with P tomorrow, so maybe I'll meet ya.

Take care.....

 

[Sassy69]

OK I'm putting in some comments - please bear w/ me that I can't be extensive cuz i really need sleep tonite...

This is what I have been training with

Day 1: Tris and chest ( 4 different exercises, 10,8,6 reps and 3 sets
Day 2: Bis and Backs
Days 3 : Legs and shoulders
Day 4 day off

Abs everyday 6 sets upper,lower, and obliques -- why 6 days / week? Its a muscle group just like any other. Do you train tris & bis 6 x/week?

I started today with an empty stomach and with 1 trex I tehn do 16 minutesof full intensity biking

Diet:
have you put this into a food counts program like fitday.com? It doesn't look like much food there at all. I suggest you put it all into somethign like fitday.com so you know what you are really eating and what your macronutrient breakdown is (protein/ fat / carb). I think you have a mediocre diet and you may be nutritionally starving yourself.

General comments -
- Eat more real food.
- Toss the protein shakes. You are better off w/ real food the closer you get to your show. The less processingn the better.
-Toss the iceberg lettuce. It is nutritionally void of value. You need good grean leafy veggies like spinach, broccoli, beans.
- Toss the lunchmeat. Processed shit. Salt. Preservatives. Eat some real food!
- Where are your carbs? YOU NEED CARBS or your body thinks you are goign into starvation mode & slows down your metabolism. Have you ever heard of a BB going on the Atkins Diet to build muscle?? (nope) And my god girl, you are doing a 2 min fitness routine. What is your energy source for all that jumping around w/ the flying splits & stuff?? I'm exhausted on a 1700 cal diet just holding a front double bi for 30 sec.
- Where are your fats? The body NEEDS good quality fats to run well.
- You need at least one more meal after 6 pm. You are going 13 hrs w/o eating between the last PM meal 7 your breakfast. And BTW, your breakfast is only about 20 g protein. This is a perfect place to add a carb.

Take a look at the Shadow's Project stickies at the top of the board

7:30 am 5 egg whites, water
10:30 am nitrotech protein shake (20 grams) no carbs in shake and creatine
12:30 pm iceberg lettuce 6-8 oz lunch meat
Workout ( I will take 1 trex before workout now)
5:30 pm nitortech protein shake (40 grams of protein with creatine)
6:00 pm three chicken breasts with iceberg lettuce w/no carb/sugar calorie dressing

* I am running out of creatine and will be soon taking pump tech
* Just ordered Gluceroll from AF
Don't know if I can have any carbs- dizzy, NO energy<<<< EXACTLY! SEE ABOVE!

NEED HELP!!

Considering stacking Levorex& Trex opinions? When do I start?
Taking creatine powder 2 scopsin both shakes

I am 6 weeks from competiton date( its the fitness where I do a 2 minute routine, bathing suite and interview) and NEED TO CUT BADLY!

I have a VERY good friend(P) who I am so glad I found in the gym..she has given me so much advice, courage and help

She follows another workout plan that goes something like this
Day 1 chest
day 2 back
day 3 legs
day 4 shoulders
day 5 tri/bis
day 6 no work out
day 7 start

she has cardio somewhere in tehre and abs too...( i forget what she told me)

SHE'S THE BEST!!!..YOU KNOW WHO YOU ARE..THANKS A BUNCH..YOU ARE A GREAT FRIEND

I need some advice please

I am a natural body builder
5 feet weight: 106-108
last time i took my fat percentage was a month ago and it was approx10-13%...I am concerned that it went up due to some cheat days

When shoud I start taking the trex??[/QUOTE] Go ahead & start it now.

 

[Elana]

Elana, I can't give as good as advice as these girls, but I think your diet needs to change asap. I think you need to eat more frequently, and I don't believe you should totally be cutting out carbs. I don't know much about dieting for a competition, but I do know what it takes to survive in the gym! When P told me your diet, I almost fell over! Even if you do lower carbs, you still need them up to the time you train for energy. I also am a big believer of post carbs, but not sure where that comes to play when preping for a show.

Anyway, spend some time reading this board, and I'll see what sample diets I can dig up. I'm going to train with P tomorrow, so maybe I'll meet ya.

Take care.....

Hey,

Thanks for the advice...I'mjust really scared to put carbs back in, but I know that I NEED TO. I will take my haf of cup of oatmeal tomorrow like I was..... thanks for the advice from Sass69 and nsashbl01. I look forward to meeting you nsashblo1...

 

[Sassy69]

Hey,

Thanks for the advice...I'mjust really scared to put carbs back in, but I know that I NEED TO. I will take my haf of cup of oatmeal tomorrow like I was..... thanks for the advice from Sass69 and nsashbl01. I look forward to meeting you nsashblo1...

Elana- I don't know how old you are or your experience with diet & nutrition - on your current diet I can guarantee you will be "skinny fat" in no time. You are so nutritionally starved right that your body has essentially slowed down its metabolism to survive a famine. Unfortunaely popular culture & the media have us so paranoid about eating carbs and other real foods that we now eat tons of expensive "low carb" processed shit food and cant' figure out why we are 60% obese.

Let me *HIGHLY* recommend Bill Philips' 'Body for Life' book. You don't have to follow that diet & training regimen but it is an EXCELLENT introduction to healthy nutrition and explaining some of those destructive popular myths about eating. The only truth you need to know is that you have to EAT TO LOSE! It isn't intuitive, but that's how your body operates. It is a very fine-tuned machine designed to run optimally. When you don't give it what it was meant to run on, it just goess into defense mode and slows down.

 

[Sassy69]

Hey,

Thanks for the advice...I'mjust really scared to put carbs back in, but I know that I NEED TO. I will take my haf of cup of oatmeal tomorrow like I was..... thanks for the advice from Sass69 and nsashbl01. I look forward to meeting you nsashblo1...

*PLEASE* put your diet into a food counts program like www.fitday.com. It takes a few minutes to set up the foods that you are eating, but it is a free program - -- you just go to that website & create an account for yourself. You are scared to eat things that you need, but I really think you need to understand what you are and aren't eating. It really helps to quantify it. You don't have to put your meals in every day but it helps to see what you areally are eating. That way you can make changes intelligently to support the training you are doing. Just adding in 1/2 c oatmeal will make u feel better, but that is still only about 30 g carb. You need more. You are so ketogenic right now its ridiculous. No wonder you are gettign dizzy. If you can put in one day's worth of your meals we can really help show you the changes you need to make. And also there are ways of cyclign certain macronutrients (proteins / fats / carbs) to help further lose bodyfat.