Suggestions regarding diet to support a plyometric approach to competition?

[Sassy69]

OK, so started training today w/a guy who specializes in core strength training, plyometrics, etc. My goal is competition or competition shape by end of February. The goal ends up being about 20 lb weight, 10% bf, not too concerned about muscle building - more just maintain & drop the bodyfat for an NPC figure competition. That would put me on stage at around 9-10%, 140 lb?

So my question is about any thoughts on diet that would support this different type of training - its goign to be a lot of high rep, super set, very cardiovascular type training. Also throwing in yoga / pilates couple x/ week & gonna go w/ cardio 2x/day, at 30 min each, then building up. This may be modified a bit for schedule, but generally very interval training / very aerobic training.

How would one change a diet for that?

I generally need to stay at 1700 cal to avoid bodyfat gain (or lagging loss). Don't want to introduce extra cals with extra protein because I really need to maintain muscle but not worry too much about building.

So I guess the question is, are there any basic changes from a typical competition diet that would support this different approach to training?

This is a new exercise for me and I don't know that the trainer gonna be my source of diet info for this run - he's new to competition training.

 

[Miss24k]

My goal is competition or competition shape by end of February. The goal ends up being about 20 lb weight, 10% bf, not too concerned about muscle building - more just maintain & drop the bodyfat for an NPC figure competition. That would put me on stage at around 9-10%, 140 lb?

Sassy I'm not sure how your diet would need to look (you'll need carbs for sure), but I'm so happy to hear we have similar goals, lol.

I need to drop 10% bf also by the end of Feb., that's about 12lbs for me, I'm getting nervous just thinking about it, only because I was ready early for the stage last year, and didn't have to drop 10% in 8 weeks, and am alittle afraid I won't get there why when I need to.

 

[Roonytunes]

I don't have any personal experience, but have heard the Zone diet supports this more plyometric approach that a lot of celebrities seem to be doing these days. Basically, that would translate in 40c/30p/30f with clean foods.

 

[Sassy69]

I posted similar on the diet board & talked to a few other people - the consensus is to stick w/ a BB diet - high protein, "high" fats, low carbs (carb cycling) and just watch how the carbs are relative to the demands of the more aerobic training.

 

[caligirl]

I posted similar on the diet board & talked to a few other people - the consensus is to stick w/ a BB diet - high protein, "high" fats, low carbs (carb cycling) and just watch how the carbs are relative to the demands of the more aerobic training.

I do heavy plyo training for my sport. It can take a toll on your body, joints and connective tissue..... ( Pilates helps with strengthining connective tissue thats why I do it) Anyway, hopefully your trainer will have you ease into them. Depending upon how many days per week your plan is to do them, and at what intensity level, our trainers have us simply bump up the total cals 200 each day we train heavy, and thats also dependent upon where we are in our pre season training. If we need to shed some fat then we try to get those 200 cals at least 50% into the protein dept. hope this helps.

 

[Sassy69]

I do heavy plyo training for my sport. It can take a toll on your body, joints and connective tissue..... ( Pilates helps with strengthining connective tissue thats why I do it) Anyway, hopefully your trainer will have you ease into them. Depending upon how many days per week your plan is to do them, and at what intensity level, our trainers have us simply bump up the total cals 200 each day we train heavy, and thats also dependent upon where we are in our pre season training. If we need to shed some fat then we try to get those 200 cals at least 50% into the protein dept. hope this helps.

Hey cali - thx for the heads up -- sounds about right. For some reason I have just stepped away from all "jumping" for quite a while. We did the jumping up the stairs thing yesterday. My biggest worry was that I wouldn't be able to get my toes over the next stair & I'd fall flat on my face. Its the worst feeling when your legs are so tired that your feet drag. Then he throws on 5 lb ankle weights. Those came off after I "jumped" (walked) the first flight of stairs.

 

[caligirl]

Hey cali - thx for the heads up -- sounds about right. For some reason I have just stepped away from all "jumping" for quite a while. We did the jumping up the stairs thing yesterday. My biggest worry was that I wouldn't be able to get my toes over the next stair & I'd fall flat on my face. Its the worst feeling when your legs are so tired that your feet drag. Then he throws on 5 lb ankle weights. Those came off after I "jumped" (walked) the first flight of stairs.

Stairs??? Was there enough room (deep enough) for your feet to fully land on the steps? brutal! no long jump hops first? rope ladder hops? or even box hops? straight to the stairs....! weighted?? He put you in the elite class. Do you want a couple plyo exercises that you can do at home? I can shoot you a PM with some stuff.

 

[Sassy69]

Stairs??? Was there enough room (deep enough) for your feet to fully land on the steps? brutal! no long jump hops first? rope ladder hops? or even box hops? straight to the stairs....! weighted?? He put you in the elite class. Do you want a couple plyo exercises that you can do at home? I can shoot you a PM with some stuff.

Sure YEa the stairs were a bit brutal. The weights came off after the 2nd try up the stairs.