Contest Prep Nutrition/Diet HELP!!!

Discussion in 'Competitors Corner' started by Kristyjanz, Mar 28, 2013.

  1. Kristyjanz

    Kristyjanz New Member

    25
    0
    1
    Needing advice! I just finished my first Figure Contest March 23 (3rd place figure med/tall, woo hoo!). My trainer had me on 1600ish cals to start and eventually ending less then 1000cals, but i bumped them up to about 12-1300 as i felt 1000 was too low. I also was weight training 5-6 days a week and doing cardio and plyo type workouts 5-6x a week. I started prep Sept 8, 2013 at about 135 lbs. I have since decided to go at it alone to prep for Provincials in 8 weeks and an IDFA show in 10 weeks followed by an off season while I wait on Erik's list.
    I am currently 128 lbs, was 125 a couple days before the show, didn't measure the day of show. I have a bit of fat I would still like to lose at the back of my thighs so thought I should continue dieting, then maintain once I'm lean enough. I figured I would have a high, med, and low carb cycle depending what I'm training that day.

    12 x 128=1536 cals (cals will vary up or down by 100ish to average 1536 daily for the week)

    High: 181 carbs, 159 protein, 26 fat
    Med: 165 carb, 165 protein, 33 fat
    Low: 60 carbs, 161 protein, 86 fat

    Mon: back, abs, 25 min bike sprints, med carb
    Tues: legs, 30 min ss with incline walking, 15 min HIIT body weight/skipping circuit, high carb
    Wed: 30 min incline treadmill walking, stretching, 10 min abs, low carb
    Thurs: chest, bis, abs, 15 min incline treadmill walking, med carb
    Fri: total body cork out circuit (12-15 rep ranges), high carb
    Sat: shoulders, tris, abs, med carb, low carb
    Sun: rest

    3-5 sets per exercise, decending reps (15,12,10,8,6), increasing weight as able each set, abs (3exercises x3sets each), muscle group 3-4 exercises each.

    Any advice is appreciated. Need suggestions for a good preworkout meal or what it should include. Should the post workout meal be 30-33g carbs not exceeding 160 cals of carbs or not exceeding 160 cals total? I'm assuming <160 cals of carbs because ill need some protein too...but how much?

    Any and all advice is welcomed!!! Thanks in advance!
     
  2. Kristyjanz

    Kristyjanz New Member

    25
    0
    1
    This was me the day if my first show.
     

    Attached Files:

  3. stephm2010

    stephm2010 In Motion

    1,944
    26
    48
    As far as a pre workout meal, lean protein and carbs. Maybe some fruit. Post workout is protein plus a carb source. The 160 calorie mark is for the carb portion of your meal, and you will want to keep fats lower at that time.
     
  4. tracy1926

    tracy1926 New Member

    18
    0
    1
    Pre-WO I love to do OATBRAN w/cinnamon & stevia. 1/4 cup after cooked in water is only 22 cals & 7 carbs. It's so filling & great energy boost for WO without stimulants. This meal should be eaten no less than 1.5 hours pre-WO to be effective.
    Post WO I eat "Just Peaches" babyfood (or 4 oz grapejuce) + PP/BCAA/Glutamine. The simple sugar/carb in the juice/babyfd helps with the protein to be quickly absorbed in the muscles.
     
    • Useful Useful x 1
  5. tracy1926

    tracy1926 New Member

    18
    0
    1
    Great pic!
     
  6. Kristyjanz

    Kristyjanz New Member

    25
    0
    1
    Thanks!
     
  7. Inatic

    Inatic Ya Gotta Wanna! Moderator

    45,138
    1,391
    113
    where's your protein pre workout?
     
  8. Kristyjanz

    Kristyjanz New Member

    25
    0
    1
    Pre workout today: 1/2 cup oats, 1/2 cup egg whites, 1/2 cup blackberries, stevia, cinnamon all mixed together and baked 30 min.
    Pow: 1 scoop protein powder, 1/2 cup oats mixed with water and sert in fridge until after workout. Yum!

    Good? Bad?
     
  9. Kristyjanz

    Kristyjanz New Member

    25
    0
    1
    Also, I'm 8 weeks out and allotting myself a cheat meal for Easter. I've been an track with my diet all week. It will be a back/abs training day. Any guidelines I should follow for my cheat? Train before or after the meal?
     
  10. Oduwe

    Oduwe Member

    34
    0
    6
    wow...good picture!!
     

Share This Page