No Trainer, in need of diet and trainig help

[gymmum]

I'm about to enter my first physique comp in 10 weeks, and I was wondering if I could get a little help from you girls as you have all done this before.
I had a trainer who I felt wasn't looking out for my needs as to training and diet. I confronted her over these issues, to find she decided to quit doing personal training. So now I'm on my own with really no idea of what prep I need to do. My stats are as follows:
I'm 5'4"
63kgs (approx 139lbs)
Chest 87cm (approx 34")
Waist 81cm (approx 31.8")
Hips 96.5cm (approx 37.9")
Thigh 56cm (approx 22")
Calf 40.5cm (approx 16")
Bicep 29cm (approx 11.4")
22% bf

My current diet consists of:
Breakfast 1/2 cup cooked oats with 1/2 cup of 1/2 skim, 1/2 water
4 egg whites, 1 yolk
Morning Tea 2-3 rice cakes with a little peanut butter
Lunch 100-120g turkey or chicken breast with lots of salad
Afternoon Tea Protein shake, 1/4 cup no fat plain yoghurt, 15-20 almonds
Pre Train Dinner 1/2 cup rice, 1 cup greens only
Post Train Dinner Protein shake, 120g chicken breast or deep sea perch
Late snack 15-20 almonds

My current Training routine is:
3 day train, 3 day cardio
Day 1 - Chest/Tris/Bis/Abs
all 3 sets x 12 reps
Bench Press 39kg
Incline Flyes 9.5kg
Peck Dec 30kg
Tricep rope pushdown 30kg
Hammer Dumbell Curls 9.5kg
Cable Curls 25kg
Fitball Crunches
Cable Crunches 45kg

Day 2 Cardio
10min bike
10min treadmill
10min rowing machine
10min elliptical
10min treadmill

Day 3 - Legs
all 3 sets x 12 reps
45 degree leg press (narrow) 120kg
Plie' Squats 32kg
Single leg extension 20kg
Barbell straight leg deadlift 37.5kg
Smith machine lunges 20kg
Ankle strap leg curls 60kg
Toe presses 55kg
Seated calf raises 30kg

Day 4
same cardio as day 2

Day 5 - Back/Shoulders/Abs
Smith machine pullups (own weight)
Cable rows 25kg
Bent over Dumbell Rows 8kg
Shoulder press 35kg
Lat raises 5 kg
Dumbell upright rows 8kg
Rear delt flyes 7kg
Fitball hover (30 secs)
Fitball jackknife

Day 6
Cardio as above
Can you please tell me what you think or if it needs to be changed.

 

[gymmum]

I'm having trouble posting pics...can anyone help??

 

[sdupdike]

The pics worked. I don't know who did you bf, but there's no way you're 22%. Not with abs like that . You look great.

Couple of comments on your diet. Most people take out dairy when they're training for a comp. On you second meal, morning tea, you might want to add a complete protein there. You've got carbs and fat. I'd do the same thing for your pre-training meal, you're missing protein. Also, add some carbs to your post training meal. You need them there, even though it's later in the day. And at bedtime, add some protein with your almonds.

As you get closer to your target date, you will probably want to up your cardio. And you might want to think about splitting your workouts up a little more instead of doing so many body parts a day. Like your chest day, you're doing 4 body parts, and only one exercise for triceps.

 

[gymmum]

The pics worked. I don't know who did you bf, but there's no way you're 22%. Not with abs like that . You look great.

Couple of comments on your diet. Most people take out dairy when they're training for a comp. On you second meal, morning tea, you might want to add a complete protein there. You've got carbs and fat. I'd do the same thing for your pre-training meal, you're missing protein. Also, add some carbs to your post training meal. You need them there, even though it's later in the day. And at bedtime, add some protein with your almonds.

As you get closer to your target date, you will probably want to up your cardio. And you might want to think about splitting your workouts up a little more instead of doing so many body parts a day. Like your chest day, you're doing 4 body parts, and only one exercise for triceps.

Thanks...I will try cutting out the dairy, and will try the other changes you suggested. Thanks for your imput, I appreciate it.

 

[Sassy69]

I think I want to call bullshit on 22% bf ... at least your upper body looks leaner than that. Can't tell on the legs.

If you haven't already, I'd also put that diet into fitday.com or some foodcounts program so you know exactly what you are eating. It gets really critical to keep complete accounting of everything you are consuming as you get to 10-12 weeks out.

 

[gymmum]

Thanks Sassy I will do that. If you have any more suggestions please throw them at me.
I will post up some new pics this week as those ones were taken about a month ago.