Want to do my first figure competition but dont know where to start

[vanessa22286pt]

Hello! I joined this website because it seems to have a lot of intelligent and experienced people. Here's my pickle, I want to do a competition in April of next year.... I know it is far away but I want plenty of time to build the muscle I need and lose the fat necessary. I am currently 123 lbs and 18% bf. I am working out 5-6 days a week and eating pretty good in my opinion. I would like to know if i should start eating a certain way in order to build muscle/ cardio/ workouts when i should start doing certain things etc, etc.... any advice is appreciated!!!

vanessa

 

[superqt4u2nv]

Hello! I joined this website because it seems to have a lot of intelligent and experienced people. Here's my pickle, I want to do a competition in April of next year.... I know it is far away but I want plenty of time to build the muscle I need and lose the fat necessary. I am currently 123 lbs and 18% bf. I am working out 5-6 days a week and eating pretty good in my opinion. I would like to know if i should start eating a certain way in order to build muscle/ cardio/ workouts when i should start doing certain things etc, etc.... any advice is appreciated!!!

vanessa

Welcome can you post exactly what you are eating now every day also for a lifting routine pics would be helpful so we could see there area's that need improvement.

 

[vanessa22286pt]

eating
630 am
3 egg whites
1 cup oatmeal
salsa
little bit of cheese

930
whey protein shake (25 g protein)

1230
Chicken salad or tuna salad

330
1/2 cup cottage cheese
1/2 apple

(workout)

630
chicken and veggies with high fiber lo carb tortilla (usually)

<a href="http://s114.photobucket.com/albums/n244/vvvanessa_2006/?action=view&current=IMGP0812.jpg" target="_blank"><img src="http://i114.photobucket.com/albums/n244/vvvanessa_2006/IMGP0812.jpg" border="0" alt="Photobucket"></a>

<a href="http://s114.photobucket.com/albums/n244/vvvanessa_2006/?action=view&current=IMGP0813.jpg" target="_blank"><img src="http://i114.photobucket.com/albums/n244/vvvanessa_2006/IMGP0813.jpg" border="0" alt="Photobucket"></a>

<a href="http://s114.photobucket.com/albums/n244/vvvanessa_2006/?action=view&current=IMGP0811.jpg" target="_blank"><img src="http://i114.photobucket.com/albums/n244/vvvanessa_2006/IMGP0811.jpg" border="0" alt="Photobucket"></a>

or if those dont work

http://i114.photobucket.com/albums/n244/vvvanessa_2006/IMGP0812.jpg
http://i114.photobucket.com/albums/n244/vvvanessa_2006/IMGP0813.jpg
http://i114.photobucket.com/albums/n244/vvvanessa_2006/IMGP0811.jpg

thanks for all of your help!
Vanessa

by the way.. be gentle, i know i need a lot of work lol!

 

[needtogetaas]

vanessa. Welcome to the site girl. We have many girls who compete here on the site. They will all be here to help threw out the rest of the night and tomorrow. Welcome to the family. Qt is a great woman... She trains and competes all the time. She will take good care of you.

No one will ever give you a hard time on this forum. Everyone is shown respect. If you ever feel otherwise just send me a pm or contact me and i will Handle it for you.

 

[vanessa22286pt]

thanks so much! i appreciate it!

 

[superqt4u2nv]

eating
630 am
3 egg whites
1 cup oatmeal
salsa
little bit of cheese

930
whey protein shake (25 g protein)

1230
Chicken salad or tuna salad

330
1/2 cup cottage cheese
1/2 apple

(workout)

630
chicken and veggies with high fiber lo carb tortilla (usually)

<a href="http://s114.photobucket.com/albums/n244/vvvanessa_2006/?action=view&current=IMGP0812.jpg" target="_blank"><img src="http://i114.photobucket.com/albums/n244/vvvanessa_2006/IMGP0812.jpg" border="0" alt="Photobucket"></a>

<a href="http://s114.photobucket.com/albums/n244/vvvanessa_2006/?action=view&current=IMGP0813.jpg" target="_blank"><img src="http://i114.photobucket.com/albums/n244/vvvanessa_2006/IMGP0813.jpg" border="0" alt="Photobucket"></a>

<a href="http://s114.photobucket.com/albums/n244/vvvanessa_2006/?action=view&current=IMGP0811.jpg" target="_blank"><img src="http://i114.photobucket.com/albums/n244/vvvanessa_2006/IMGP0811.jpg" border="0" alt="Photobucket"></a>

or if those dont work

http://i114.photobucket.com/albums/n244/vvvanessa_2006/IMGP0812.jpg
http://i114.photobucket.com/albums/n244/vvvanessa_2006/IMGP0813.jpg
http://i114.photobucket.com/albums/n244/vvvanessa_2006/IMGP0811.jpg

thanks for all of your help!
Vanessa

by the way.. be gentle, i know i need a lot of work lol!

You have a very good base to start don't be so hard on yourself. A key with figure is great delt caps so that would be an area for you to focus on for sure. Since you are trying to gain LBM your diet needs to be tweaked a bit more.

6:30
6 egg whites
1/3 cup oats (before cooking)

9:30
5 oz chicken/turkey breast, fish or lean beef
1/2 c yams
1 c broccoli

12:30
same as 9:30

3:30
same as 12:30

post workout shake
30 grams of protien
30 grams of waxy maize

An hour after have your meal
5 oz chicken/turkey breast, fish or lean beef
1-2 cup spinach or other leafy greens
1 tsp of olive oil and vinger as dressing

Be sure your drinking at least a gallon of water a day.

I suggest lifting 4 days a week like I said before heavy emphases on your shoulders. Each exercise 3-4 working sets reps 6-10

Day 1 Shoulders Chest
Shoulder 21`s (DB front raise, side raise, rear delt)
Dumbell Arnold press
Upright rows
Incline DB press
DB fly

Day 2 Arms
Hammer curls
Preacher curls
Single arm DB tricep extentions
Assisted Dips

Days 3 rest

Day 4 Back
Assisted chins (unless you can do them unassisted for 6 reps min)
Deadlifts
One arm DB rows
Wide grip pulldowns

Day 5 rest

Day 6 Legs
Squats
Roman deads
Walking lunges
Superset(higher reps on this 10-15 2-3 sets)
Standing calf raise
Seated calf raise

I would keep doing cardio 20-30 minutes post lifting.

 

[Thandie]

Hi Vanessa,

Sorry, I didn't see this thread. I just replied to your PM.

 

[vanessa22286pt]

Wow, this is very helpful!! thank you so much!!! im going to try this out for a few weeks and see where it gets me thanks again!

 

[needtogetaas]

You should start a journal thread on this forum. Lots of the girls have them. It helps keep them motivated,gets advice daily,keep up with each other and how they are doing, and a lot more. I hate to see some one post up a few times and then never see them again. You look like you are going to make a life change rather then just AAHH (get the beach bod) and then quit. So it would be great if you stuck around more.

 

[MsBeverlyHills]

your training now for April 2010?? unless your really out of shape (& judging from your pics, your not), that is too long for contest prep. I would rec 12 wks max. YOu get burned out on the diet/training intensity that far out.

Why dont you shoot for August or Sept? I would also recommend a figure coach. Figure dieting is very specific & you should use a professional. Ive been competing for about 4 yrs & still use a figure coach (for posing, dieting & other contest prep work). Its alot of fun, but a ton of work & sacrifice...thats why i really think 11 months out will burn you out. good luck

heres some very basic on-line info to get started-
http://www.figurecoach.com/figure/dieting.html
http://www.figurecoach.com/figure/training1.html
http://www.figurecoach.com/figure/compete.html

Dan's a good guy & you can call him if you have questions.