Questions about contest diets, preparation and tips & tricks…

[habitualhealth]

First thing that pops out to me is she's barely getting any real food.

Me PERSONALLY, (putting that disclaimer in there before peeps come in say this is right and that is wrong) but I haven't drank a protein shake in 2 years. I eat all solid food for all sources of protein and carbs.

Since she's doing so much cardio (unless you change that up for her) I'd have her eat 2 or 3 egg whites BEFORE and AFTER she does cardio in the am.

Each person is going to be different and what works for one...yada yada. Here's what I take:

BCAA-3 before and after workout
Digestive enzymes-with every protein mean
Alpha lipoic acid
Omegas
multi vit
Colon cleanse (i start this about 4-5 weeks out from my show)

I change my diet and workout every 3-5 days.

 

[superqt4u2nv]

To me those calories seem way to low. Plug it into www.fitday.com and post up the macros. If this is her first contest diet it is really hard to say what will or will not work. I can tell you what works for me but I have been through 3 very diffrent contest prep apporaches and I didn't figure out what works for me telll the last one. Also some pics would help see where her base line is. With 6 months she has more the enough time I actually wouldn't have her cutting tell 16 weeks out first 8 weeks she could bring up her weak areas.

 

[Tatyana]

There is also the mental burn out, as dieting and doing that much cardio for that long, YUCK.

Personally, I avoid cardio for as long as possible, I do walk a lot though as I don't drive.

 

[Tatyana]

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

To calculate your BMR based on lean body weight (Katch-McArdle Formula)

BMR (both sexes) = 370 + (21.6 x lean mass in kg)

THis will give you what your body requires for all of your basic biological processes, such as digestion, nerve transmission, respiration etc, or your basal metabolic rate.


135 lb = 61.4 kg

61.4 kg x 0.24 = 14.7 kg fat

61.4 total weight - 14.7 kg fat = 46.7 kg lean tissue


BMR = 370 + (21.6 x 46.7 k)

BMR = 1378 kcals/day

To figure out how many calories you need for the day multiply your BMR by your activity levels

Sedentary BMR x 1.2 no exercise/desk job

Lightly active BMR x 1.375 light exercise/sports 1-3 days/week

Moderately active BMR x 1.55 moderate exercise/sports 3-5 days/week

Very active BMR x 1.725 hard exercise/sports 6-7 days/week

Extremely active BMR x 1.9 hard daily training/physical job or training 2x/day

If she carries on with what she is doing, she would be very active or extremely active

1378 kcals/day x 1.725 = 2378 kcals/day

1378/day x 1.9 = 2618 kcals/day

So her maintainance calories are between 2378 - 2618 kcals/day.

This is one thing, does she know what she has been eating, that can make a difference.

Obviously to lose weight, you need to eat below your maintainance, so taking of about 20% of the calories is a safe and healthy amount

2378 kcals/day x 0.2 = 476 kcal reduction so 1902 kcals/day

2618 kcals/day x 0.2 = 524 kcal reduction so 2094 kcals/day

She could eat between 1902- 2094 kcals/day and still drop bodyfat.

I just noticed she is natty, and this is a big issue for natties, losing muscle if the diet isn't right.

Especially with her first comp diet, I know I was shocked at how little muscle I had on my legs the first time I dieted down, I had thought they were massive.

Like SuperQT has said, there are a lot of ways to diet, she cuts out a lot of carbs, I diet with carbs, and your friend does have some time to experiment a bit.

Figure in nattie may be a bodyfat anywhere from 10-16%, it does depend on how she carries it, it isn't set in stone, it is more about how she looks.

 

[Bikini Mod]

Well SaladFork - so far the ladies have given A GOLD MINE of information. I know it seems like snippets but take it from someone who competed natty back in the day. The advice they gave is A GOLD MINE... Gosh, when I think about how much time I spent spinning my wheels... all that time wasted till I finally sent up the white flag and actually hired a trainer to help me w/my diet and activity level, also posing suit, posing routine, application of tanning product, etc... there is SO MUCH that leads up to the week before the show. Then the prep the week before right up until the night show is all different and every single competition I did (I did 3 total, got ready for a 4th but got deathly ill and never competed again) was approached differently.

Do you think your friend would consider a trainer?

Also is she bbing/figure/fitness competitor?

It really would be more helpfull if she was e-here herself. Also very helpfull if she could find a good trainer/coach. I was a trainer myself but still I was a trainer for peeps who wanted to get fit. Had NO CLUE about contest prep.

You are a good friend to try and help her out.

 

[Tatyana]

First thing that pops out to me is she's barely getting any real food.

Me PERSONALLY, (putting that disclaimer in there before peeps come in say this is right and that is wrong) but I haven't drank a protein shake in 2 years. I eat all solid food for all sources of protein and carbs.

Since she's doing so much cardio (unless you change that up for her) I'd have her eat 2 or 3 egg whites BEFORE and AFTER she does cardio in the am.

Each person is going to be different and what works for one...yada yada. Here's what I take:

BCAA-3 before and after workout
Digestive enzymes-with every protein mean
Alpha lipoic acid
Omegas
multi vit
Colon cleanse (i start this about 4-5 weeks out from my show)

I change my diet and workout every 3-5 days.

I love being lazy with whey protein, and I am naughty eating more than my coach recommends, but really, I am only meant to have 40 g, which is less than 2 'scoops' per day.

One is in my morning oats, this is just for being quick and convenient in the morning, eggs would be better, one is post workout as whey isolate is highly insulinogenic, and I want the insulin spike then and as much protein hitting my muscles as fast as possible.

The rest of my protein is from a variety of natural sources. Organic as much as possible.

I agree with the eating real food thing.

I was at the Arnie training seminar this year, and the one thing that stood out with all the winners of the various classes (they all answered questions about their diet and training), is that they all ate a lot of veggies, the majority of them STRESSED this point, and they all ate carbs.

I have fruit and/or veggies in most of my meals.

 

[Bikini Mod]

It is mind-boggling to me how many people get sucked into the whole "the powder is the magic bullet" mentality. I think it is born of psychological issue we have with being afraid to eat REAL food as a carrot or a piece of steak doesn't come with a label on it... Shit, seems to start at birth when I've heard so many women TERRIFIED to nurse their children because... "how do YOU KNOW the baby is getting enough nutrition, your breast milk can't be measured exactly and the milk doesn't have a label on it." (I am not exaggerating. I heard this countless times from non-nursing mothers as I nursed all four of my children.).... but I digress, just stream of consciousness, thinking out loud I suppose.

Nothing in those powders that you can't get from REAL WHOLE FOOD..

The supplements are called supplements for a reason. They are only ADDITIONS to your REAL FOOD MEALS.

 

[habitualhealth]

It is mind-boggling to me how many people get sucked into the whole "the powder is the magic bullet" mentality. I think it is born of psychological issue we have with being afraid to eat REAL food as a carrot or a piece of steak doesn't come with a label on it... Shit, seems to start at birth when I've heard so many women TERRIFIED to nurse their children because... "how do YOU KNOW the baby is getting enough nutrition, your breast milk can't be measured exactly and the milk doesn't have a label on it." (I am not exaggerating. I heard this countless times from non-nursing mothers as I nursed all four of my children.).... but I digress, just stream of consciousness, thinking out loud I suppose.

Nothing in those powders that you can't get from REAL WHOLE FOOD..

The supplements are called supplements for a reason. They are only ADDITIONS to your REAL FOOD MEALS.

you mean mind bottling right? where your thoughts are all trapped up like in a bottle.

and why you in here roid ragin'? shesh momma.

 

[dbroncofan]

Double post

 

[Bikini Mod]

you mean mind bottling right? where your thoughts are all trapped up like in a bottle.

and why you in here roid ragin'? shesh momma.

Come here you, SO I CAN PINCH YOU RIGHT GOOD!!!