July 30 competition need advice please.

[BuffyBaby]

Hi ladys and thanks for helping me Sassy69. I took your advice and made a new thread.

Ok, I'm new here and just like to say congradulations on everyones hard work and struggle to achieve the dreams god put in us. Your all winners! Now it's time for me to get busy and have my chance to shine. I have my reasons why I'm dong this. It's so many things in my life that brought me here to dig and find out what I'm am soposed to do to make in and climb that mountian.
I am more than ready to climb to the top. I see their are some veterians here and I respect that. I do know everyone is different and trial and erro will be the test. This is my first show I'm now at 12% bodyfat and I would like to at lease 7% or 8%. My show is in 4 weeks. Does anyone here thinks its realistic to get down to 7-8% in that amount of time. If so, please tell me what I have to do. HOW MUCH CARDIO? WHAT FAT BURNERS?

I'm 5'8-3/4" 156lb 12%bf
Target Date: July 30 (That's my Birthday! July 30)

Sure would be Great to Look my absolute Best for that show.

What you think? Do I have a chance? I would love to win, too.

My diet:
I carb up on Monday and Friday.. sweetpotato, oatmeal instant low in sugar.. I eat cottage cheese everyother morning 1/4cup with splenda.
2 cups coffee w/splenda 2tsp. vanilla fat free coffeemate every morning.
1meal- 3-4egg whites one yolk, 1/4cup ground meant mix with eggs.
2meal- can tuna
3meal-4-5ounce chicken breast or lean ground or red meat.with salad light dressing.. sometimes a slice of monteryjack cheese on chicken and ground.
I think I should cut the cheese out now??
4meal-can tuna with whole grapefruit, one/two tsp. peanutbutter for craving
5meal-same as meal 3. with greenbeans.
1gallon cristal lite 2-3 times a week.
1.5 gallon water everyday.
meal6- I don't have time to eat 6 times a day. At night I do get cravings for something sweet.
I had been eating pb but not sure if I should continue seince my target date is July 30. I'm stumbed on what to eat to munipulate my body to lean out.
any help would be appreciated.

 

[sdupdike]

I have a couple of suggestions, even though I'm still new to all of this. Sounds like you have a lot of muscle, that's great.

I would get rid of the instant oatmeal and go with whole rolled oats. I would also dump the dairy, cheese and cottage cheese. You're using all natural peanut butter, right? Also, doesn't look like you're getting very much fat besides the peanut butter. Maybe add some fish oils.

As far as cardio goes, I never did more than an hour a day, and that was at 3 - 4 weeks out. Some people do a lot more, I didn't see a need for it.

Fat burners - I just did a plain old ECA stack.

 

[BuffyBaby]

Thank you for replying.. I'm not sure what roll oats are and where to buy them. and I will stop the dairy like you said. Someone told me to do 3 hours cardio a day. I thought that person was insane.. I have a real job I don't have time for 3 hours and I'm trying to maintain my muscel and I don't want to loose the gains. I do appreciate your advice. and will follow.

 

[jenscats5]

I can't offer any advice as I haven't competed yet.......but Good Luck!

And post up your experience!

 

[Sassy69]

Thank you for replying.. I'm not sure what roll oats are and where to buy them. and I will stop the dairy like you said. Someone told me to do 3 hours cardio a day. I thought that person was insane.. I have a real job I don't have time for 3 hours and I'm trying to maintain my muscel and I don't want to loose the gains. I do appreciate your advice. and will follow.

Rolled oats or "old fashioned oats" instead of the instant oatmeal stuff is better. Less processing. Frisky also uses "steel cut oats". I'd recommend cutting out "wet carbs" like that when you hit about 4 weeks out anyway. Better carb sources are sweet potatos & russet or white potatos. When you get down to your last days, every bit of water you put into your system needs to be accounted for and that's just an unnecessary carb source at that point.

Definitely toss all the dairy. Its basically just a simple carb that, again you don't need when you are cutting down to only the most optimal food to run your body on.

Cardio -- how much are you doing now? You don't want to go overboard with it now, because you will most likely be increasing as you get closer to your show. But it depends on how you are progressing with the diet as well. It may be necessary to do a couple double sessions / week but certainly not 3 hrs. I agree -- my trainer has me doign 2 sessions / day 4x/week and its just killing me time-wise, sleep-wise & feet-wise. As you enter your 4 weeks out you need to start adjustign your regimen to accompllish the changes you need. But you don't want to use cardio to burn yourself out and potentially lose some of your muscle mass in the process. You need some, but not ridiculous amounts.

Fat burners -- I can recommend the stuff from AF Store (anabolicfitness.net/shop) -- Cardio Breeze is a non-stimulant that wakes you & focuses you big time & Thermorexin is great as a kicker. You can look at some of the threads about exeperiences with these.

Bodyfat - like I said to your intial post -- 7-8% bf is not really required for figure, but more for bodybuilding. You need more around 10-12%. However the more important thing is to get to the bodyfat level that LOOKS GOOD on you -- lean, but not too ripped or hard, symmetrical, proportional, no saggage, nice abs. At 12% you should start looking at how you look and determine the level of bf you need based on that. I mean, don't set some caliper measure as the goal you MUST ATTAIN, but rather you can almost ignore those measurements below 11-12% and continue dieting / training / cardio to get the look you need.

 

[BuffyBaby]

Sassy69- whats the unnecassary carb source? Water?

I drink 1.5 gallons a day but not distilled. it goes through a water treatment connected to a water cooler. not sure if that has calories I should be worried about?

I'm currently doing 45 min cardio, 15-20 abe & calf and 30min sauna everyday.

Also, 45min intense weight training 5 days a week.

I should be doing moring cardio but it's so hard getting up at 4:00am. I wish I had someome to make me get up, ya know. I was doing it and stopped two weeks ago. I got burned out but I know I should get in the habit again. I need help. I got my friend to call me to get up at 4:00 and I still layed there and went back to sleep. I just hate that. anyway. I kinda went on a tangent.

So the only carbs I should be eating are rolled oats, white potatoes and sweet potatoes?

I got my sample suit in the mail and tried it on and for the first time I actually seen what I need to work on..which is... my abs are deffintly showing but still need to be more visible and lower abs I think should have more of that 'V' tight abe line. It's comming out though.

Starting at my hip bone straight down where the legg just beggings has a thick layer of fat that needs to disapper. It's kinda puffy, about 3" or 4" in area. When the suit is on its tight and pushes this ara down. So when I looked in the mirror I put my hands on each side kinda twords the back and pull my skin back and its gone. I think its about 2" or 3" inches thick which is shin and fat. I want my waist small and hip slim yet full in porportion. you know what I mean?

So this week I decided to train leggs three times a week and hit it hard. My logic is to work harder on my trouble areas whcih are two, abs and what ever that other area is called yet still maintain all other areas and hopefully it will work.

Thank you for the advice its comforting.

 

[BuffyBaby]

I can't offer any advice as I haven't competed yet.......but Good Luck!

And post up your experience!

Thank you!!!

 

[Sassy69]

Sassy69- whats the unnecassary carb source? Water?

-- I'm talking about oatmeal. Close to your show u cook it w/ water right? That's water u need to account for if you are startign your depletion. Saying there are beter carb sources when u are that close to ur show that don't require water to "activate".

I drink 1.5 gallons a day but not distilled. it goes through a water treatment connected to a water cooler. not sure if that has calories I should be worried about?

-- no -- don't worry about distilled.

I'm currently doing 45 min cardio, 15-20 abe & calf and 30min sauna everyday.

Also, 45min intense weight training 5 days a week.


So the only carbs I should be eating are rolled oats, white potatoes and sweet potatoes?

-- those are some of teh best sources.

Starting at my hip bone straight down where the legg just beggings has a thick layer of fat that needs to disapper. It's kinda puffy, about 3" or 4" in area. When the suit is on its tight and pushes this ara down. So when I looked in the mirror I put my hands on each side kinda twords the back and pull my skin back and its gone. I think its about 2" or 3" inches thick which is shin and fat. I want my waist small and hip slim yet full in porportion. you know what I mean?

-- that stuff starts to come in very quickly the last 1-2 weeks pre-show.

So this week I decided to train leggs three times a week and hit it hard. My logic is to work harder on my trouble areas whcih are two, abs and what ever that other area is called yet still maintain all other areas and hopefully it will work.

-- make sure you are recovering enough between. YOu can also split up on heavy leg days & light leg days so you can still work them but recover.

 

[BuffyBaby]

I told some firends at work that I'm not doing the show I was intended to do this month and he said I should do it anyway.. He said to just get up their and do it to get the experiance on stage and presentation. That sounds logic but I don't want to get up their if I'm not 100% ready. I feel bad that I told my friends and family the date and now I have to call each and everyone to tell them I'm not going to make it. sad.
That was a first time experiance; don't lock in a day. Tell people around about day with atlease two r three dates just incase hit or miss. I felt like I felled but that was a feeling not reality. I learned something. It takes time to achieve our goals and just because we don't get their when we want its ok because it wasn't meant to be. Something better will happen just keep prospective and goal inmind and continue to work hard. It will come to pass.

Matt 19:26
With men this is impossible but with God, All things are possible. Amen.

 

[Evil_Frisky]

I told some firends at work that I'm not doing the show I was intended to do this month and he said I should do it anyway.. He said to just get up their and do it to get the experiance on stage and presentation. That sounds logic but I don't want to get up their if I'm not 100% ready. I feel bad that I told my friends and family the date and now I have to call each and everyone to tell them I'm not going to make it. sad.
That was a first time experiance; don't lock in a day. Tell people around about day with atlease two r three dates just incase hit or miss. I felt like I felled but that was a feeling not reality. I learned something. It takes time to achieve our goals and just because we don't get their when we want its ok because it wasn't meant to be. Something better will happen just keep prospective and goal inmind and continue to work hard. It will come to pass.

Matt 19:26
With men this is impossible but with God, All things are possible. Amen.

Buff.. do it! I did the same thing, jumped straight in there with less than a weeks prep and it helped me ALOT!

you will be surprised what you learn about your body and about competition overall.. Get your face seen and get the newness out.

I honestly believe that after this comp there is NO predetermined 100%.. just come in the best you can and set a goal to come in better the next one...

Good luck sugar

and post us some pics