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.

 

[OneBreath]

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-
Figure Competition Prep Guide
Figure Competition Prep Guide
Figure Competition Prep Guide

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

Welcome! It would be great to have another contest prep journal in here.

+1 on getting a coach.

 

[slat1]

Welcome. I agree with Needto. You should start a journal. It will help you and help motivate others!
When the time gets close to your show let me know and I can introduce you to a friend who is an IFBB Pro who makes great suits in all different prices. A lot of the top Pro's wear her stuff.

 

[vanessa22286pt]

Thank you all for the advice! I am not going to be very hard core on my diet just yet, but try to follow the basic principals for it so that I may build muscle.... thanks a ton!!! ill kepp u all updated on my progress

 

[annie72]

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-
Figure Competition Prep Guide
Figure Competition Prep Guide
Figure Competition Prep Guide

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

WoW!! I've just had a look at this site - Brilliant! Thanks for posting that.

Vanessa - you look great, as the others have said a great base...I wish I was starting from where you are!Good look with it all and keep us posted.

 

[MetalMilitiaBabe]

You look good & I must say I have to agree with some of the others - you are too far out to consider contest diet prep for a show in April of 2010. Some will say 10 - 12 weeks for a diet - personally I like to see people start at anywhere from 20-15 pending on how much bodyfat they need to loose.

The diet tweaks that were suggested to you are good for the off-season & will be good for you to utilize till you really do start a true contest diet. I also recommend you contact a contest prep coach to help you out. I have been competing for -well lets just say way more than 12 years... & for most of those years I did it myself - but it is very stressfull & time consuming. This past year I actually had someone help me out with my diet - though it was really not any different than what I always did for a contest diet it truley is nice to take the stress off of yourself & let someone else just tell you what to do & not have to think about it yourself.

If you have any questions please do not hesitiate to ask we are all here to help you out & see you succeed.

Anita
www.anitaramsey.com - personal site, online personal training...
www.needtobuildmuscle.com - supplements, articles...
www.highpeaksbarbellclub.com - personal training, high altitude sport training facility...
www.christinemarshdesigns.com - best posing suits around...

 

[Angelique de Vrye]

Hi there

I was wondering if you could perhaps help me on some info and awnsers about winstrol im 20years of age and love working out keeping myself and my body in shape, will you advise me on using winstrol or not?

 

[nefertiti]

Hi and welcome! I'd like to move your post to it's own thread where you will receive more responses. Is that ok with you?

I gifted you a free plat week, so please make use of our search feature. There is a ton of info in the archives. And yes, there are ladies here who can advise you on winstrol (I don't know anything about it or I would).

 

[MetalMilitiaBabe]

Send me a private message regarding your question & I will be more than happy to advise.

Anita
www.anitaramsey.com: Personal site, online training, articles,...
[URL="http://www.needtobuildmuscle.com/"]www.needto[/URL]buildmuscle.com: Supplements, articles,...
www.highpeaksbarbellclub.com: High altitude sport training facility, bodybuilding, figure, powerlifting, articles,...
www.christinemarshdesigns.com: Best posing suits out there...

 

[Josefina]

I'm also looking to do my first figure competition in April 2010. I actually wanted to compete in the fitness category instead and just started taking gymnastics classes. But, the one on one personal training is very expenses $90/hour, so I'm in the group class instead and don't see how I'll ever be able to learn all the moves and holds by next year so I plan to do the fitness in 2011 instead. Anyway, I was Googling a question and it took me to this post and decided to join and hopefully learn something new.

 

[needtogetaas]

The user 'Josefina' has been gifted a platinum membership!

welcome to elite girl. You can learn a bunch here. We have woman who compete in everything from figure to powerlifitng. Make a thread of your own, send a few pm's to some of our forum leaders and mods, get to know people and make yourself at home. I am the Ext elite mod here on the forums and you can feel free to pm me anytime for advice or if you have a problem.

 

[superqt4u2nv]

I'm also looking to do my first figure competition in April 2010. I actually wanted to compete in the fitness category instead and just started taking gymnastics classes. But, the one on one personal training is very expenses $90/hour, so I'm in the group class instead and don't see how I'll ever be able to learn all the moves and holds by next year so I plan to do the fitness in 2011 instead. Anyway, I was Googling a question and it took me to this post and decided to join and hopefully learn something new.

Welcome to Elite girl! I would love to find a place to learn how to do all the fitness moves always liked the idea of giving fitness ago myself it is a great chalange. Where do you live if I may ask never seen group classes except the Phat camps but those have so many girls not sure how much one would learn.

For figure questions I will get Thandie in here she is a pro know her stuff when it comes to figure.

 

[chazk]

beware that alot of the fitness girls that place very high have had years and years of gymnastic training , know their center of gravity for balance thats some thing that can be learned BUT cant be perfected unless genetically your just gifted at it with the motor skills cordination department.
You should watch some routines on youtube and get a feel for it. The body tosses, tumbles,rolls,gainer flips,one handed front flip, straight body reverse flips, landing the flips , feeze poses ,body walkovers,push ups one handed and spider pushups,flares, elbow stands,hand stand the list goes on literally
and depends onhow creative the persons routine is

I just picked a few from youtube to show you
YouTube - Klaudia Kinska fitness routine
YouTube - Universe Of Fitness Championship! Evamarie
YouTube - Universe Of Fitness Championship! Angela Glenn

each routine has something different to offer but in my opinion are all fun to watch as well as show skills

I dont know how a judge could judge a routine and pick one over the other in the higher up contest if both routines showed high amounts of skill.

I guess the presentation and looks factor come into play also.