Nicole
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Yes – you are going to be sore on this program if you haven’t trained at this level of intensity, or done this much volume, before. Get a lot of rest (7-8 hours a night), drink a lot of water, take your glutamine, make sure you are eating … and power through it!
Hey there! What did everyone wear in the before pics? Workout clothes, bikinis?? Still have to take mine! Thanks!
I recommend wearing a sports bra and tight shorts or a bikini
Hi Laura,
The meal plan macros stay the same for the duration, however there are optional macro adjustments after two weeks if you do not see changes. Because you are at a deficit from the start, there really is not need to keep dropping calories if you are seeing changes. You have the option to change up your food sources too as long as you stick within the macro recommendations for the day.Hi Andi,
I recommend you choose a BCAA product that uses a 2:1:1 ratio of leucine:isoleucine:valine. You may see other companies bump that ratio much higher in favor of leucine (for example an 8:1:1 ratio and even a 10:1:1 ratio). Some assume that because leucine helps you build muscle, that that higher the ratio the better- but that is not necessarily true.
Most BCAAs contain sucralose because quite frankly stevia in BCAAs tastes pretty bad…imo lolI would start with 30min and see if it makes a difference in your weight loss/fat loss goals. If you are doing that consistently and your diet is on point, at that point I would maybe up the cardio. Manipulate food first before adding a ton of cardio.
Hey there!
Thank you!
1- the amount of water you drink the day/days prior to a show depends on your overall conditioning. There are some clients who drink 1/2gal or more the day of the show and can slam it down lol. For her I wanted to limit her water intake and to spread it throughout the day and by sipping I meant do not drink a lot at each meal. Just enough to get the food down. However if you are just talking about drinking water on a regular basis, drink up! Slam it down as fast as you like lol just make sure it doesn’t go up your nose :p2-Typically no. I weight train and then go straight to cardio and then eat after both sessions.
Superset
• Leg Extension 4 sets x 15 reps
• Seated Calf Raise 4 sets x 15 repsAwesome!
Hey there,
I am so sorry you had such a bad experience with your first competition. It does concern me that you are still super low. Did you build back your macros after the first show?If I were you, I would take time to get your body in a better place before committing to another contest prep that will land you in the same position post show again. You are essentially starving yourself and your body is not responding because of it.
Thank you! I prefer to do cardio after weight training or at a separate time altogether. If you do cardio post weights, it could effect your energy and strength during your weight training workout.
Hitting the same muscle group 2x a week if you are trying to build muscle can be very helpful. I think personally 3x a week is a bit excessive and can prevent your body from recovering.
I usually take glutamine and BCAAs along with a multi and EFA all year round. Creatine and other stimulants like pre workouts and fat burners will work better if you take a break every 8wks or so.
If you need more muscle on the upperbody and to streamline the bottom half, I would keep weight higher and reps lower with longer rest periods when training the upper body. When training lower body- higher reps, less rest, etc.
Keeping your bodyfat in a good place all year round will help a lot 🙂
I am happy to hear I was used as the example of uniformed leanness lol
Typically I recommend keeping your protein intake around 1g/lb of bodyweight.
Hi Brooks,
My advice is to make sure you are in fact eating exactly the amount of calories that you think you are by tracking it daily. It is not only about total calories though- it is about making sure that your macros are balanced too and if your goal it to gain muscle that you are taking in adequate amount of protein.
To build muscle, it is very hard to do if you are at a deficit- which you currently are if you know your bmr is 1770. I would gradually reverse diet (after you have been tracking faithfully for a few weeks to get an idea of what you are ACTUALLY taking in) and then go from there. Some people can get lean without cardio yes, but not everyone is that lucky.
Do the best you can.My recommendation is to get them when you are about 7lbs from stage weight. If you are really lean and usually gain weight in the offseason then they will look much bigger. If you get them when you are at your heaviest, they will look different when you are contest shape.
I am really happy to hear that the site has been a good source of help for you 🙂 Where are you from in MI? I grew up in Sterling Heights and although I miss my friends and family more than anything, I honestly do not think I could deal with one more winter lol
GREAT JOB!! This is awesome! I appreciate you sharing your progress with everyone. It is very inspirational to see your hard work pay off. Keep it up 🙂
Fitnik- thank you for being on here! Hi Zoe 🙂
Unfortunately, what you experienced is so common in the competition industy, it makes my stomach turn. I am glad you have gotten rid of that coach and have found a healthier way of going about your nutrition and training. Extremes always have extreme repercussions. Take your time and if it doesn’t feel right in the process, it probably isn’t. Competing and getting in shape is not always easy, but it isn’t worth damaging your body in the meantime. Keep us posted on your progress!
I will only run in Asics, Brooks or Mizunos.
For training I like Nike Lunarglide (super comfy!) And for legs I like to wear a flatter shoe- like a Nike Free or even a converse.
If you are losing your cycle, it most likely is caused by your bodyfat being too low and your training intensity being high. In my experience, I have missed my cycle when I get really lean. Usually the month of the show, I do not have it….however once my weight goes up about 5-7lbs it comes back. If you do not have your cycle for longer than 3-6mo at a time, you need to take a look at what you are doing and adjust your food intake and calories. If it goes longer than that without any change, see your doc.
Hey Caroline,
I would focus all of your energy on your wedding. An event like this only happens once in your life (hopefully) and competitions will always be there. Focus on what is most important 🙂Thanks James! Fats are very important, but also very easy to overdo! lol peanut butter, nuts, trail mix etc are so easy to continue eating and without realizing it, you are over a 1000 cal for the day and wondering why you aren’t losing weight because they are ‘healthy foods’ lol
The recommendations above are a great way to start. Be consistent because every body is different. I prefer to have lower fat, higher carbs, higher protein, but some are opposite.
