unsearchable question

[Rockygrl78]

How many calories do I need if I want cut up. SHREDDED WHEAT!
I have to make my own diet for aweek till I get one made from my new trainer.Actually training for comp April 12

Female ~160 give or take a few..... 23 -24%BF That's honest!

Activity level always moving except for when for a few hrs of the day.

Training: lifting 1 hr 5times a week and 90 - 120 mins@60- 70%HR eliptical or treadmill 7 days a week.

Remember this is until I meet with my new trainer!

I'm using MCT oil and I want zero starch! I just want o do a little xperiment this week!

 

[SteelWeaver]

a) This is not an unsearchable question
b) You would be MUUUCH beter off asking this on the women's board
c) Most people start somewhere around 12x bodyweight in pounds, but it could even go as low as 10x bw, depending on bf %, bone mass etc.
d) Welcome to Elite!

(Now please go to the women's board where we can give you a proper welcome and some full-on advice)

Oh, and
e) I reeeeallly hope that cardio is not all in one session! I say cut the cardio *drastically* for now - think about this - if you're doing THAT much cardio NOW, right at the BEGINNING of a contest diet, how in HELL's name are you going to up the ante when it comes down to the wire at ~8%???

 

[Mr.X]

How many calories do I need if I want cut up. SHREDDED WHEAT!
I have to make my own diet for aweek till I get one made from my new trainer.Actually training for comp April 12
well, you can shoot for 5-10% below BMR, but that all depends on your activity level, and how far away you are from the show

Female ~160 give or take a few..... 23 -24%BF That's honest!

Activity level always moving except for when for a few hrs of the day.

Training: lifting 1 hr 5times a week and 90 - 120 mins@60- 70%HR eliptical or treadmill 7 days a week.

Remember this is until I meet with my new trainer!
when ARE you meeting your new trainer? I'm not sure if setting up a so called "diet" will help if it's only for 1 week

I'm using MCT oil and I want zero starch! I just want o do a little xperiment this week!
I'll move this to the women's board, I'm sure there will be more help for you there my dear...if not, I'm still here

Mr.X

 

[SteelWeaver]

Thanks Mr X. Not that I believe you don't know your stuff, just, you know - girls know girls

 

[Sassy69]

What is your height and what are you competing in? (bb/ figure/fitness)

90-120 min of cardio is just plain overkill right now - like SW said --generally as you approach a comp you increase your cardio. Doing so much this far out will first give you no place to increase to when you are much closer to your competition and second, cardio can be catabolic so all your efforts to build or maintain muscle are being sabotaged. Diet is more critical to fat loss than cardio is. Also when you say you want to cut out "starch" what exactly does that mean? You are already doing sick cardio and you want to lift I assume enough to build and tighten up your muscle this far out -- what are you going to use for energy to maintain the level of training you need for competition? When you cut your carbs totally all you doing is carb crash and get stupid. (e.g. your brain needs carbs to run -- I always get "flaky in the brain" when I go too long w/o carbs.)

If its only for a week, what say you just stick to a basic diet, eat clean, 6x/day. And btw, with the holidays right around the corner, why don't you make sure you have some room to enjoy the junk a little for a day or two so you don't start feeling "deprived". The limiting nature of competition diets starts in soon enough.

If you do a search on 'spatts' cutting diet" you will probably find something that will give you a guide for the next week.

 

[Sassy69]

Here's another thought -- you have roughly 20 weeks to prep for this competition. Especially if its your first time, I'm sure you are 120% gung ho to hit the diet hard and train like a mofo now. If you are coming down from a higher bf level to somethign around 8-10% and you are worried about not hitting your date correctly (because you may need to learn what type of diet your body responds best to), check if there are other competition dates you could shoot for if things don't work out exactly for April 12. The bigger point of competition is to compete when you are ready,. not when the competition is scheduled. Having a back up date kinda helps with the pressure if you aren't sure you can hit your scheduled date so you don't start getting desperate and start starvign yourself or overtraining. I am still not sure which is the bigggest part of comp prep - diet / training / mental state.

Good luck & welcome to elite! You'll get LOTS of good info on the ladies' board!

 

[Rockygrl78]

thanks for the caring responses. I actually was training for one starting back in June and the show was was cancelled that was Oct 19th ...6 weeks out...so we experimented alot so I will pass this on to my new trainer. I know it's overkill but I was jsut thinking I have only been on 45 mins on the last months diet. I will be getting called this week by my trainer but anyhow thanks!

 

[Sassy69]

Let us know how it goes w/ the new trainer & what your plan of attack is!