Looking for honest advice

[FlyBrownChick]

Thanks for all the replies! To answer the questions...

Nikkita - Thanks! I know that my arms suck...they won't grow!!! I tend to hold fat in my upperbody, which doesn't help one bit. I'll definitely work on my upperbody more. Hopefully, next time I get photos someone will take them for me and I won't have some sucky disposable camera. Thanks for your honesty!

Jen - Thanks for the advice and the welcome! I have been looking for shows in the area, but they all seem to have passed. I don't plan on competing for another two years, so I do have time to check out what the preferred physique is for both divisions.

NYC - I do a powerlifting type split for training. I lift 4 days per week: deadlift day, bench day, squat day, and back/arm day...in th at order. I do 1 day of HIIT, 1 day of fartleks, and 1 day of moderate intensity cardio. I also do 1 day of low intensity cardio if my time allows. I'm calorie cycling right now...rotating between ~1800, 1650, and 1500 calories.

I should also add that I have not been lifting heavy for very long...only about 7 months.

 

[courtneybcca]

you really have a great shape!! You have the perfect hourglass frame.. I am so jealous!!

when you are saying powerlifting are those the only exercises you are doing? I would really recommend the shadow plan or something different since you are wanting to compete in fitness or bb. I dont think you can really fix the symmetery with powerlifting exercises but I am not an expert... were is shadow and sassy?

 

[FlyBrownChick]

Hi Courtney! Thanks for the compliment!

It's not really a powerlifting split, but focuses on the big powerlifting movements. I can go into more detail on my training...I guess it would help.

I do 6-8 reps on my primary(1) and secondary(2) movements and 10-12 on other lifts. I rotate primary and seconday lifts.This is a typical week:

Deadlift Day: Conv. deads(1), romanian deads(2), weighted hypers, glute-ham raise
Bench Day: BB Bench(1), incline DB press(2), cable cross, skullcrusher, bench dip
Squat Day: Squat(1), leg press(2), overhead BB lunge, calf raise
Back/Arm: Assisted wide and close grip chins(1), T-bar row(2), military press, rear delt flye, spider curl

 

[Sassy69]

Hey girl - you are looking great! Welcome to EF!

When comparing BB to figure, figure is the easier of the two to enter at a novice level as far as prep. To do BB you are going to need significantly more muscle, figure you need to develop more muscle but the degree of leanness is much less than required for BB. Also women's BB in general is not in the greatest state of affairs these days. There are fewer FBBs who compete and unless you plan on adding 50 lb off season and cutting to 4% bf for competition, not much career path there either. I agree w/ Courtney - you have a nice hourglass shape which would work well for figure. You need to develop that musculature but also start cutting down your bodyfat.

Timeframe wise, I would focus definitely on you arms. I think the heavy lifting you are doing now will give you a solid base to work from. For arm development, I've gotten my best results from EZ bar curls done 21 style -- 7 reps at bottom range to mid range, 7 from mid- to top range, then 7 full range. The contraction is awesome. Also concentration curls. I recommend occassionally doing drop sets to failure, but be sure to not strain your elbows in the process. And just make sure you are eating enough protein to fuel some muscle growth. Given that, you could easily be looking at next summer for competition.

 

[FlyBrownChick]

Thanks, Sassy!

I thought that figure would be the easier competition prep than BB. Now, don't get me wrong...I do not mind hard work at all. The more I think about it, the more I realize that I am not that interested in BB for those reasons you stated. I had been leaning towards BB before because of the huge numbers of figure girls...but that's not reason enough to choose a path that may have a dwindling future.

I'll definitely give the 21s a try again. After a bit of research I got rid of them because they were said to be "worthless." Lately I had not been training to failure with my biceps, but I will start again. Like you said...I am working to get rid of this bodyfat and gain some muscle, but I will focus harder on my arms.

I really appreciate the input! Next summer seems SO soon...do you really think that I can be ready by then?

 

[Daisy_Girl]

Muscle growth has a lot to do with trsining, but also DIET. Can you post up SPECIFICS on what you eat right now? I know you are cycling, but if you post up a day's sample diet, we can help see if that can be tweaked.

 

[RottenWillow]

Muscle growth has a lot to do with training, but also DIET. Can you post up SPECIFICS on what you eat right now?

this is an absolute must.

comments on your progress or training advice are pointless without a good idea of exactly what you're eating.

 

[FlyBrownChick]

Long post...sorry!

Sure, I can do that. Here is my typical abs and cardio day diet:

Meal 1: 4 egg whites, 1 oz fat free cheddar, mushrooms, 2 slices ezekiel toast
Meal 2: 4 oz roasted turkey breast, salad
Meal 3: 4 oz broiled salmon, salad
Meal 4: .5 cup oats, 1 scoop whey

Abs + Cardio

Meal 5: .5 cup oats, 1 scoop whey
Meal 6: 1 cup fat free cottage cheese, 2 tbs natural peanut butter

Total: 1477
Fat: 35 312 22%
Sat: 7 62 4%
Poly: 10 92 6%
Mono: 13 119 8%
Carbs: 101 339 24%
Fiber: 16 0 0%
Protein: 189 758 54%
Alcohol: 0 0 0%

Typical bench or back day diet:

Meal 1: bluberry oat bran muffins, 1 cup low carb skim milk, multivitamin
Meal 2: turkey sausage and eggplant lasagne, fish oil
Meal 3: .5 cup oats, 1 scoop wheym 1 cup skim milk

Back Workout

Meal 4: .5 cup oats, 1 scoop whey
Meal 5: turkey sausage and eggplant lasagne, fish oil
Meal 6: 1 cup fat free cottage cheese, 1 tbs peanut butter, fish oil

Calories Eaten Today
source grams cals %total
Total: 1524
Fat: 34 308 20%
Sat: 6 52 3%
Poly: 15 136 9%
Mono: 9 85 6%
Carbs: 143 468 31%
Fiber: 26 0 0%
Protein: 184 734 49%
Alcohol: 0 0 0%


Typical deadlift or squat day diet:

Meal 1: 1 cup Fiber One, .5 cup oats, 2 cups low carb skim milk, multivitamin
Meal 2: turkey sausage and eggplant lasagne, green beans, fish oil
Meal 3: 4.5 oz spicy thai peanut turkey, broccoli, fish oil
Meal 4: 1 cup oats, 1 scoop whey

Squat Workout

Meal 5: 1 cup oats, 1 scoop whey
Meal 6: .5 cup fat free cottage cheese, 1 tbs natural peanut butter, fish oil

Calories Eaten Today
source grams cals %total
Total: 1776
Fat: 34 302 18%
Sat: 6 56 3%
Poly: 11 96 6%
Mono: 11 99 6%
Carbs: 213 630 38%
Fiber: 55 0 0%
Protein: 182 728 44%
Alcohol: 0 0 0%

 

[*Bunny*]

Just wanted to add I think you have a great base as well and Look fabulous right now... Welcome to EF!

 

[nikkita]

Thanks for all the replies! To answer the questions...

Nikkita - Thanks! I know that my arms suck...they won't grow!!! I tend to hold fat in my upperbody, which doesn't help one bit. I'll definitely work on my upperbody more. Hopefully, next time I get photos someone will take them for me and I won't have some sucky disposable camera. Thanks for your honesty!

For having been training heavy for 7 months you have good progress.
I must say that what you'll need in general terms may not be muscle growth in itself, but muscle maturity... this means that characteristic you get from training strict, hard and consistent together with a balanced diet because, as Sassy mentioned, you need to lower your bf%

Look to do your exercises as strict as possible, maybe not using too much weight at first but focusing on the contraction and movement, maybe have someone that corrects the form so that you can gradually increase weight and see your shape change.

Regarding your diet, how have you been feeling in terms of energy? do you take any additional supplements or vitamins?