Want to compete need some help

[littleblondy]

Hey everyone,

I am new to this forum and have been reading a lot of posts and you all are so motivating and full of information.

So I went to
The CYTO CHARGE
Colorado State Bodybuilding, Fitness & Figure Championships
and Novice Bodybuilding + Novice Figure State Championships

And I have decided that I want to kick my ass and compete, but I have no idea where to start and I need some help with that part.

My boyfriend and I workout about 5-7 days a week, we lift and do cardio. We stay on a good healthy diet, mostly grilled chicken, rice, veggies, fruit, protein shakes and home made protein bars. I eat about 6 small meals a day that includes snakes while I am at school like veggies or a protein bar. I do run in the mornings or go to a spin class, then we workout at night and do cardio again.

135lbs 23%bf and I am 5’6” 24yrs
Workout- (will write my workout in more detail soon)
Back & Bi’s
Chest & Tri’s
Shoulders & Abs
Legs
Legs
Day off

So my questions are what do I need to do or change? Where do I start? Do I need to take supplements?

I will post some pictures later on this week, so there will be a before and after pictures.

Thank you for reading and I really appreciate your help.

 

[bw1]

Welcome. Diet is key. Let's start there. Post up exactly what you eat and drink during a normal day.

 

[littleblondy]

8am- Protein shake, Toast
(shake is egg whites, pom juice, fat free yogurt, frozen fruit this shake is only if I have done cardio the night before other wise to much sugar)
10am- Yogurt, protein bar
1:30pm- ½ chicken breast & rice
3:30pm- Veggie (snow peas or carrots about a handful)
5:00pm- Dinner
Chicken & rice
Grilled turkey burger w/corn (golden egg buns)
Chicken fajitas(w/ low carb tortilla)
White fish w/ veggie
8pm- Protein bar or shake
9pm- to the gym
11:30pm- protein shake or sliced turkey
(It can vary depending on what we have) Always a protein and a veggie

 

[Thandie]

8am- Protein shake, Toast
(shake is egg whites, pom juice, fat free yogurt, frozen fruit this shake is only if I have done cardio the night before other wise to much sugar)
10am- Yogurt, protein bar
1:30pm- ½ chicken breast & rice
3:30pm- Veggie (snow peas or carrots about a handful)
5:00pm- Dinner
Chicken & rice
Grilled turkey burger w/corn (golden egg buns)
Chicken fajitas(w/ low carb tortilla)
White fish w/ veggie
8pm- Protein bar or shake
9pm- to the gym
11:30pm- protein shake or sliced turkey
(It can vary depending on what we have) Always a protein and a veggie

Hi and welcome!

BW1 will come back and give you some advise, but I want to add.
Get rid of the toast. (Try not to have any flour)
Protein bars (have too much fillers)
Get rid of the pom juice (too much sugar)
Frozen fruit (too much sugar)
Tortillas (flour)

Try to have 5-6 meals per day. I never tell any one to go from 3 meals a day to 8 meals a day. That's unrealistic, you need to add things as you go and learn as you go. Don't try to do it all in one day or you wont stick to it.

The rest is goog:
Brown rice, oats, sweet potato, fish, chicken, turkey, vegetables. Lots of water.
Did you say you want to compete for body building or figure?

If you can log your workout routine would be great.
You need to take a day off..

 

[*The_West*]

I eat about 6 small meals a day that includes snakes while I am at school like veggies or a protein bar. I do run in the mornings or go to a spin class, then we workout at night and do cardio again.



I will post some pictures later on this week, so there will be a before and after pictures.

Thank you for reading and I really appreciate your help.

are snakes a good source of protein?

 

[Thandie]

are snakes a good source of protein?

Boy, I missed that!!

 

[*The_West*]

Boy, I missed that!!

i was just being pedantic. it made me giggle when i read i though lol

 

[sessa]

My best advice is to hire a trainer who deals with figure/bb competitors. If you can't find one local then there are alot online that you can send them your pics and they will adjust your programs and diets.

It is too overwhelming to try to do it yourself for your first time.

It can be done, but you will be stressed enough. Also, it is very hard to judge how your physique should look. I still work with a trainer. He does my diets and workout programs.

Competitors always think they are not lean enough.. not full enough....
SO that is why it is better to have someone look at your and judge you accordingly.

Hey everyone,

I am new to this forum and have been reading a lot of posts and you all are so motivating and full of information.

So I went to
The CYTO CHARGE
Colorado State Bodybuilding, Fitness & Figure Championships
and Novice Bodybuilding + Novice Figure State Championships

And I have decided that I want to kick my ass and compete, but I have no idea where to start and I need some help with that part.

My boyfriend and I workout about 5-7 days a week, we lift and do cardio. We stay on a good healthy diet, mostly grilled chicken, rice, veggies, fruit, protein shakes and home made protein bars. I eat about 6 small meals a day that includes snakes while I am at school like veggies or a protein bar. I do run in the mornings or go to a spin class, then we workout at night and do cardio again.

135lbs 23%bf and I am 5’6” 24yrs
Workout- (will write my workout in more detail soon)
Back & Bi’s
Chest & Tri’s
Shoulders & Abs
Legs
Legs
Day off

So my questions are what do I need to do or change? Where do I start? Do I need to take supplements?

I will post some pictures later on this week, so there will be a before and after pictures.

Thank you for reading and I really appreciate your help.

 

[Thandie]

i was just being pedantic. it made me giggle when i read i though lol

It made me giggle too!!

 

[littleblondy]

Thanks for all the good advice so far.

I didn’t see that either when I was typing it haha 

Here is a low down on my work out per week. Just started this workout a week ago, we change our workouts every 6 weeks or so....

Run on the mornings Tuesday, Thursday, Friday.
Spin class Monday, Wednesday

Monday- Back & Bi’s (super sets) 30 mins cardio after
Close grip BB bent over rows- 45lbsx17, 55lbsx16, 60lbsx15, 65lbsx14
BB curls- 30lbsx12(x2), 30lbsx10
Stirrup grip pull downs- 75lbsx15, 90lbsx10,9,8
Seated machine bicep curls- 25lbsx17, 30lbsx13, 35lbsx12, 35lbsx10
Single arm hammer curls cable machine- 5lbsx17, 7.5lbsx9(x1), 10lbsx7
MTS back rows single arm- 30lbsx15(x1), 35lbsx12(x1) (I need to go up in weight on this one)

Tuesday- Chest & Tri’s 30 mins cardio after
Decline bench press- 30lbsx 14, 35lbsx10, 40lbsx8, 45lbsx6
Single arm kick backs- 10lbsx15,10,7(x1)
Isolateral BP- 30lbsx10, 40lbsx10, 50lbsx6,5
Brain crushers- 40lbsx10(x3)
Incline Flys DB- 10lbsx15,15lbsx10(x2)
Rope push downs- 40lbsx15, 50lbsx13,10 60lbsx10

Wednesday- Shoulders & Traps 30mins cardio after
Seated shoulder press- 10lbsx20, 15lbsx 16(x1) 20lbsx15 (LOL wow I need to go up in weight on this one just saw that when I was writing it down)
Upright DB rows- 20lbsx15, 22.5lbsx12(x2)
Standing BB raises- 20lbsx12(x3)
Shrugs- 90lbsx15, 100lbsx12(x2)
Incline rear delts 8lbsx12(x1), 10lbsx9(x1)

Thursday- Legs 10mins cardio before, 30 mins after
Single leg press- 50lbsx8 (x3)
Hack squats smith machine- 20lbsx16,40lbsx15, 50lbsx15, 60lbsx12
Leg extensions- 25lbsx20,40lbsx15, 60lbsx10, 75lbsx9
Squats- 20lbsx10(x3)

Friday- Legs 10mins cardio before, 30mins after
Stiff legged BB- 20lbsx15, 40lbsx15, 50lbsx13, 60lbsx10
Reverse Leg Ext.- 40lbsx20, 70lbsx18, 100lbsx12, 105lbsx9
Sex machines I don’t really count my reps I do them till failure each time at about
70lbs-80lbs


I know that i need to start doing alot more weight then what i am doing that will change but i want to hear what you all think.