Questions about contest diets, preparation and tips & tricks…

[SaladFork]

One of my friends (female) is set for her first figure competition in six months and wanted to talk and get some input for her on what she can do to make sure she gets the most out of her six months of training and dieting. I told her I would try and gather as much info as I can and thought this would be the best place to start.

Her stats –

25 year old, Natty
5’5 Inches
135lbs
24% body fat

She’s a personal trainer and has been on a clean diet but not the one I’m about to post. She just started today and wanted to get input for the ladies and see what you think.

Pre-first wkt- 2 caps cla, 1 cap lean sys. 7 (new version), 2 cap omeg 3

Post-wkt- meal 1- 1/2 cup oatmeal mixed with water, 1/2 tbsp pure coconut oil and cinnamon
- about 3 oz lean ground turkey

Pre-second wkt 2-2 scoop x-tend (bcaa recovery drink), glutamine

Post-second wkt- 2 scoop x-tend, 1 scoop eas whey mixed with water 1 apple

meal 2- 1/2 can tuna
1 cup brussel sprouts
1/2 cup brown rice with hot sauce ha ha
2 cap cla, omeg 3, 1 thermogen

meal 3- same as 2 without supplements

meal 4- protein mixed with 1/2 cup soy milk, 1/2 tbsp flax seed, cla, omeg 3,

before bed- glutamine

Any tips or tricks you ladies can give is greatly appreciated. I will also try to keep you upto date on her progress.

Thanks,
SF-

 

[Bikini Mod]

I am not familiar with a lot of those supplements so I don't know if they have calories or not - I mean, are the MRP or what? I had gotten away from all the OTC supps so I am not sure what is what anymore. LOL

On initial glance there just seems to be A LOT of supps, moreso than food. Powders and drinks are not magic.

I dunno once you get too far away from FOOD I get confused. I am sorry that I can't be more helpfull...

What is the breakdown of the macronutrients?

 

[SaladFork]

I am not familiar with a lot of those supplements so I don't know if they have calories or not - I mean, are the MRP or what? I had gotten away from all the OTC supps so I am not sure what is what anymore. LOL

On initial glance there just seems to be A LOT of supps, moreso than food. Powders and drinks are not magic.

I dunno once you get too far away from FOOD I get confused. I am sorry that I can't be more helpfull...

What is the breakdown of the macronutrients?

Yeah not sure about the sups shes taking so I did a bit of research and found this stuff. Might help -


Lean System 7, a proprietary blend containing:
Yerbe Mate (llex paraguariensis) [leaves]
Guaraná (Paullinia cupana) [seeds]
Citrus Aurantium [fruit extract]
7-Keto™ (3-Acetyl-7-oxo- dehydroepiandrosterone)
Green Tea (Camellia Sinensis) [leaves]
Dandelion (Taraxacum officinale) [leaves and stems]
Bioperine® (Piper Nigrum) [fruit]


Xtend™ is a precise, scientific blend of Energy Aminos consisting of the proven 2:1:1 ratio of Branched Chain Amino Acids (L-Leucine, L-Isoleucine and L-Valine), Glutamine, Citrulline Malate, and Vitamin B6 that will give you the energy you need to maximize your training while enhancing recovery at the same time.

Supplement Facts
Serving Size: 2 Scoops (11.5 grams)
Servings Per Container: 30
Amount Per Serving % Daily Value*
Vitamin B6 (as Pyroxidine HCl) 10 mg 167%
L-Leucine 3.5 g †
L-Glutamine 2.5 g †
L-Isoleucine 1.75 g †
L-Valine 1.75 g †
Citrulline Malate 1 g †


100% Whey Protein from EAS
Supplement Facts (may vary by flavor)
Serving Size:1 scoop
Servings per Container: About 75
Amount Per Serving<
Calories........................................ 120
Calories from Fat..............................20
Total Fat.......................................... 2 g
Saturated Fat...................................1 g
Trans Fat.........................................0 g
Cholesterol...................................... 70 mg
Total Carbohydrates.............................2 g
Dietary Fiber.................................... 0 g
Sugars............................................1 g
Protein.............................................23 g
Calcium.......................................... 145 mg
Sodium............................................ 50 mg
Potassium....................................... 170 mg

 

[Tatyana]

I am not clear on her first meals with pre and post workout nutrition.

Is she doing cardio, then eating, then training, then eating?

Also, do you have times on the meals? Like at approximately 1 pm etc.

I would like to know the calories and macros as well please.

 

[SaladFork]

I am not clear on her first meals with pre and post workout nutrition.

Is she doing cardio, then eating, then training, then eating?

Also, do you have times on the meals? Like at approximately 1 pm etc.

I would like to know the calories and macros as well please.

Yeah she's doing cardio first thing in the morning taking these before - 2 caps cla, 1 cap lean sys. 7 (new version), 2 cap omega 3.

Then she eats her breakfast & then lifts - 1/2 cup oatmeal mixed with water, 1/2 tbsp pure coconut oil and cinnamon - about 3 oz lean ground turkey.

I think her email to me was out of order; I will get clarification from her tonight. I do know she is doing split training, morning cardio and lifting then more cardio at night (and maybe more lifting). I will see what I can pull on the Macronutrients and Cals also.

Thanks for all your help!
SF-

 

[Bikini Mod]

Yeah she's doing cardio first thing in the morning taking these before - 2 caps cla, 1 cap lean sys. 7 (new version), 2 cap omega 3.

Then she eats her breakfast & then lifts - 1/2 cup oatmeal mixed with water, 1/2 tbsp pure coconut oil and cinnamon - about 3 oz lean ground turkey.

I think her email to me was out of order; I will get clarification from her tonight. I do know she is doing split training, morning cardio and lifting then more cardio at night (and maybe more lifting). I will see what I can pull on the Macronutrients and Cals also.

Thanks for all your help!
SF-

It is NOT GOOD to do so much cardio 6 months out from a show. Matter of fact it is VERY counterproductive.

 

[SaladFork]

It is NOT GOOD to do so much cardio 6 months out from a show. Matter of fact it is VERY counterproductive.

Really? Think she might kick the metabolism up to high?

 

[Tatyana]

It is NOT GOOD to do so much cardio 6 months out from a show. Matter of fact it is VERY counterproductive.

I was thinking the same thing.

Intense training and diet can take a lot of fat off.

You have to watch for muscle wasting, not come in all stringy.

 

[SaladFork]

I was thinking the same thing.

Intense training and diet can take a lot of fat off.

You have to watch for muscle wasting, not come in all stringy.

I told her what Layinback told me, do 10 minutes of cardio at 90% Max HRT.

What would you recommend?

 

[Bikini Mod]

Really? Think she might kick the metabolism up to high?

Actually she will SLOW her metabolism by beginning with such intensity so far out from her show. If she is doing THAT MUCH cardio now 6 months out, what will se be doing to keep the same metabolic rate 2 months out - 6 times that? Not to mention that she is a female AND NATTY at that. She can't go about cutting up the same way that a man does or someone who is joocing.