New to site and looking for some help.

[figure newbie]

Hello everyone....I have been checking out this site for a few weeks now and finally made the choice to join. I am a full time Personal Trainer/ Fitness Instructor. Recently I have become interested in competing in a figure competition. I know alot about fitness and nutrition for the general population but I must admit that I am very limited on how to apply it to bodybuilding. I am 5'1" 116 lbs and at 18% bf. I have been lifting heavy 1 bodypart per week, I also teach Step, Kickboxing, and Spinning for my cardio, and my diet is a 45/25/30 (protein/fat/carbs)split. I would love to compete in about 12 weeks if possible. So just looking for advice....should I be concentrating on loosing fat...adding muscle.... etc? Would love some feedback. Thanks!

 

[Thandie]

Hello everyone....I have been checking out this site for a few weeks now and finally made the choice to join. I am a full time Personal Trainer/ Fitness Instructor. Recently I have become interested in competing in a figure competition. I know alot about fitness and nutrition for the general population but I must admit that I am very limited on how to apply it to bodybuilding. I am 5'1" 116 lbs and at 18% bf. I have been lifting heavy 1 bodypart per week, I also teach Step, Kickboxing, and Spinning for my cardio, and my diet is a 45/25/30 (protein/fat/carbs)split. I would love to compete in about 12 weeks if possible. So just looking for advice....should I be concentrating on loosing fat...adding muscle.... etc? Would love some feedback. Thanks!

Welcome, Newbie!

First of all you need to eat more food.
You should have at least 116g protein (1lb pro per body weight) 75-100g carbs (you're small) and the fat is good.
Have 6-7 small meals split evenly.

Keep training hard, it will all come together.
Log all your meals, weight and workout routines and see your progress.
Ask any question here and we'll try to help..

Keep working hard

 

[figure newbie]

Welcome, Newbie!

First of all you need to eat more food.
You should have at least 116g protein (1lb pro per body weight) 75-100g carbs (you're small) and the fat is good.
Have 6-7 small meals split evenly.

Keep training hard, it will all come together.
Log all your meals, weight and workout routines and see your progress.
Ask any question here and we'll try to help..

Keep working hard

I try to eat about 6 meals a day....about 1600 calories. I have 5-6 cardio classes a week at 1 hour each class. Should my focus be on fat lose or muscle gain? I am not sure if I should start cutting 12 weeks out. Thanks for the feedback. I can use all the help I can get!

 

[Tatyana]

Hello and welcome

As far as your muscle gain or fat loss question goes, let's look at this logically.

You have 12 weeks.

If I remember this correctly, each percentage of bodyfat is either approximately 1 kg or 1 lb (sorry, can't remember, 1 kg = 2 lbs).

You will need to be around 10-12 % at least to do well, so that is 6-8 %, which could mean losing 6-8 lbs.

1 lb fat/week = 3500 kcals or a 500 kcal deficit/week is acceptable, any more and there is the possibility of losing muscle, so you will need 6-8 weeks to take off the fat.

The last week before a comp never counts, you want to be prepared before then.

Dieting never goes exactly as you think the first time so you will want a few weeks to manouver.

So you would have three to five weeks to put on muscle, which really isn't that much time.

Usually the putting on muscle thing is for off season, you try and hold onto it while dieting.

You may find that manipulating your diet, increasing protein, training heavy you may put on some muscle while you are dieting.

Post up your diet and training routine if you want some help with tweeking them.

 

[figure newbie]

Hello and welcome

As far as your muscle gain or fat loss question goes, let's look at this logically.

You have 12 weeks.

If I remember this correctly, each percentage of bodyfat is either approximately 1 kg or 1 lb (sorry, can't remember, 1 kg = 2 lbs).

You will need to be around 10-12 % at least to do well, so that is 6-8 %, which could mean losing 6-8 lbs.

1 lb fat/week = 3500 kcals or a 500 kcal deficit/week is acceptable, any more and there is the possibility of losing muscle, so you will need 6-8 weeks to take off the fat.

The last week before a comp never counts, you want to be prepared before then.

Dieting never goes exactly as you think the first time so you will want a few weeks to manouver.

So you would have three to five weeks to put on muscle, which really isn't that much time.

Usually the putting on muscle thing is for off season, you try and hold onto it while dieting.

You may find that manipulating your diet, increasing protein, training heavy you may put on some muscle while you are dieting.

Post up your diet and training routine if you want some help with tweeking them.

Thanks for getting back to me so quickly. As for training:
I usually choose 3 exercises for each body part and do 8-12 reps/about 3-5 sets. I focus mostly on multi-joint exercise. I do heavy abs about twice a week. But I also do light abs with some of my bodysculting classes.
Day 1: Chest
Day 2: Back and tri's
Day 3: Legs
Day 4: Rest
Day 5: Biceps and delts
Day 6: Calves and whatever I am feeling needs work!
Thanks for all of the feed back
I have been weight training regularly for a couple of years and I am quite strong.I have now uped my weights and dropeed the reps. I was going lighter on the weights and about 15-20 reps.Didn't know if that would be helpful.

 

[needtogetaas]

welcome to the site. Have a free plat. These girls will help out.

 

[Tatyana]

Thanks for getting back to me so quickly. As for training:
I usually choose 3 exercises for each body part and do 8-12 reps/about 3-5 sets. I focus mostly on multi-joint exercise. I do heavy abs about twice a week. But I also do light abs with some of my bodysculting classes.
Day 1: Chest
Day 2: Back and tri's
Day 3: Legs
Day 4: Rest
Day 5: Biceps and delts
Day 6: Calves and whatever I am feeling needs work!
Thanks for all of the feed back
I have been weight training regularly for a couple of years and I am quite strong.I have now uped my weights and dropeed the reps. I was going lighter on the weights and about 15-20 reps.Didn't know if that would be helpful.

High volume training (15-20) reps is great everynow and then.

The biggest issue when dieting is either holding on to muscle (or putting some on as this is not unheard of).

For a lot of people, the best way to keep muscle is to keep training intensely, which means lifting heavy.

It is this intensity that is missing for most people, not just the women, but for men, and why so many think you NEED steroids, they just don't train hard enough.

I find a good rule of thumb is that as you first go to move the weight, your first thoughts are "F**K me that is HEAVY".

If that is the case, and you pull faces and make un-ladylike noises while training, get sweaty and out of breath, then the intensity is there to maintain or build muscle.

If not, then you can progress, just painfully slowly, most people are not pleased with the results.

To de-load from intense training, the high volume training, doing 4 sets of 15-20 reps is great once a month.

 

[lookinfit75]

High volume training (15-20) reps is great everynow and then.

The biggest issue when dieting is either holding on to muscle (or putting some on as this is not unheard of).

For a lot of people, the best way to keep muscle is to keep training intensely, which means lifting heavy.

It is this intensity that is missing for most people, not just the women, but for men, and why so many think you NEED steroids, they just don't train hard enough.
I find a good rule of thumb is that as you first go to move the weight, your first thoughts are "F**K me that is HEAVY".

If that is the case, and you pull faces and make un-ladylike noises while training, get sweaty and out of breath, then the intensity is there to maintain or build muscle.

If not, then you can progress, just painfully slowly, most people are not pleased with the results.

To de-load from intense training, the high volume training, doing 4 sets of 15-20 reps is great once a month.

Awsome advice Tatyana. You should put that up for the Bro's to see.

 

[needtogetaas]

Awsome advice Tatyana. You should put that up for the Bro's to see.

meh we beat that horse enough already.

http://www.elitefitness.com/forum/steroids-discussion-forum/should-i-take-steroids-564161.html
http://www.elitefitness.com/forum/steroids-discussion-forum/you-ready-steroids-597374.html
We talk about this subject and push it daily in the aas forum. Hell we ban people under the age of 21 that even ask about using aas to much. We refuse to give them advice and most of us boy's over there won't give advice to some one that has not got a good base and some experence.

We really can't beat the horse any more then we already do.

 

[Thandie]

I think if you have 12 weeks to comp, you might want to adjust your diet and training. I go heavy to build (in my off season)and high volume with heavy a few weeks before com in oder to get more definitions.

 

[nikkita]

In my opinion, at 12 weeks out, don't expect to gain muscle ... so your focus should be on preserving muscle. Your diet should be changing to gradually reduce carbs, and increase your cardio. Your training can start on circuits, not to failure but heavy enough to keep you pumped.

 

[lookinfit75]

meh we beat that horse enough already.

http://www.elitefitness.com/forum/steroids-discussion-forum/should-i-take-steroids-564161.html
http://www.elitefitness.com/forum/steroids-discussion-forum/you-ready-steroids-597374.html
We talk about this subject and push it daily in the aas forum. Hell we ban people under the age of 21 that even ask about using aas to much. We refuse to give them advice and most of us boy's over there won't give advice to some one that has not got a good base and some experence.

We really can't beat the horse any more then we already do.

True that NeedTo. Doesn't hurt to see it put so simply and eloquently though. We tend to be a bit brutish on our side haha (Take the 300 cholesterol guy-not that I don't think the obvious shouldn't be stated in that case LOL).

 

[figure newbie]

I think if you have 12 weeks to comp, you might want to adjust your diet and training. I go heavy to build (in my off season)and high volume with heavy a few weeks before com in oder to get more definitions.

For the past month I have been following this diet:

Meal 1: egg whites with 1 whole egg and 1/2 cup of oatmeal

Meal 2: protein shake with about 40 grams protein w/ either almondbutter or cream

Meal 3: Small sweet potato cup of green veggies and some lite tofu

Meal 4: protein shake w/ water

meal 5: cup of veggies garden salad and fish or tofu

Meal 6: egg whites or protein shake

I try to get about 1600 callories at a 45/25/30 split....is there anything thing wrong with this. I have only droped about 2 pounds in the 4 weeks. I know that slow weight loose is best but should I change my diet. Thanks everyone....all of the feedback has been great!

 

[Thandie]

For the past month I have been following this diet:

Meal 1: egg whites with 1 whole egg and 1/2 cup of oatmeal

Meal 2: protein shake with about 40 grams protein w/ either almondbutter or cream

Meal 3: Small sweet potato cup of green veggies and some lite tofu

Meal 4: protein shake w/ water

meal 5: cup of veggies garden salad and fish or tofu

Meal 6: egg whites or protein shake

I try to get about 1600 callories at a 45/25/30 split....is there anything thing wrong with this. I have only droped about 2 pounds in the 4 weeks. I know that slow weight loose is best but should I change my diet. Thanks everyone....all of the feedback has been great!

I'm trying to understand your numbers. Is 45 (protein) 25 (carbs) 30 (fat)?
If so, that can't be 1600 calories. However, if you're getting 1600 calories, I'd suggest:
1-lowering your carbs slowly in order to burn body fat. However it doesn't look like you have much carbs. If you can clarify your macros would be helpful.
2- Do 35 minutes cardio in the morning and 30 in the afternoon/evening.
3-Drop the cream.
4- Have more food, less protein shake.

Tofu, does that have a lot of fat? I'm not familiar with it.

 

[Tatyana]

I think the 45/25/30 are percent ratios of the diet, not the amount in grams.

Those ratios are great for offseason, usually people manipulate one macronutrient, so the lower their fat or carbs, do carb tapering, so drop starchy carbs at night, or carb cycling.

You don't want rapid WEIGHT loss.

1 lb of muscle is only 600 kcals, so if you are losing weight quickly, and a lot of it, unless you were quite big to begin with or on a low carb/keto diet, you are probably losing muscle.

Remember 1 lb fat is 3500 kcals, so a 500 kcal deficit/day.

You could lose almost 1 lb of muscle in one day if you are too calorie restricted and training intensely.

Losing muscle is a SIN

I am of the mind that there is no point in messing up your metabolism for ONE competition, you want to be doing it over and over and over again (if you like it and get the bug).

You also want to be able to return to a normal bodyfat without the rebound or issues with a slower, damaged metabolism and have to go through the hassle of fixing it.

Far too many people diet incorrectly IMHO, too severe a calorie restriction which does have an impact on the physical and psychological.

Take a peek at the Minnesota Starvation Study I have posted in this section.

 

[figure newbie]

I'm trying to understand your numbers. Is 45 (protein) 25 (carbs) 30 (fat)?
If so, that can't be 1600 calories. However, if you're getting 1600 calories, I'd suggest:
1-lowering your carbs slowly in order to burn body fat. However it doesn't look like you have much carbs. If you can clarify your macros would be helpful.
2- Do 35 minutes cardio in the morning and 30 in the afternoon/evening.
3-Drop the cream.
4- Have more food, less protein shake.

Tofu, does that have a lot of fat? I'm not familiar with it.

I am sorry I should have clarified...those are the percentages not the amount.
As for the tofu, if you get the lite kind it is very lean, high in protein, low in fat and carbs. I am a vegetarian and just introduced fish in to my diet. I would add more food but I heard that it is not safe to eat fish everyday. I eat salmon or tuna about every other day. Also at my gym we w a device that you breath in to for 11 minutes and it spits out your rmr. It said that mine was 1800 calories obviously before it factored in exercise and life style. I just wanted to say that I think that all of you ladies are so great and inspirational! I work in fitness everyday for a living and it is amazing how different training and nutrition is for someone and bbing or figure. It is like a whole new world to me and I am so excited to learn as much as I can not only for myself but for my clients....Thanks!

 

[Thandie]

I am sorry I should have clarified...those are the percentages not the amount.
As for the tofu, if you get the lite kind it is very lean, high in protein, low in fat and carbs. I am a vegetarian and just introduced fish in to my diet. I would add more food but I heard that it is not safe to eat fish everyday. I eat salmon or tuna about every other day. Also at my gym we w a device that you breath in to for 11 minutes and it spits out your rmr. It said that mine was 1800 calories obviously before it factored in exercise and life style. I just wanted to say that I think that all of you ladies are so great and inspirational! I work in fitness everyday for a living and it is amazing how different training and nutrition is for someone and bbing or figure. It is like a whole new world to me and I am so excited to learn as much as I can not only for myself but for my clients....Thanks!

Ok, I understand! 1800 calories is way too much before comp.
I'm not familiar with eating vegetarian. I eat fish every night, but not with every meal. It's best to keep the protein powders and bars to a minimum as they have a lot of fillers.
Now that we have the macros figured out, I'd suggest to start lowering your carbs slowly and increasing your cardio. Keep the protein at about 125g.
You should start doing more repetitions in your workout, but heavy enough that you feel it and have a killer workout.

Please, keep posting your progress and ask questions.
Check to see if you physically see any difference in your body as well on the scale.
Drink a gallon of water.