Nicole
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This is VERY common. The typical ‘yo-yo’ dieting. Most of us feel the only way we can get in shape is if we cut out anything ‘bad’ and only eat a limited number of foods that are ‘clean’. This causes a severe deficit (typically) which leaves us even more hungry and also deprived, which makes us want to eat everything in sight and as much as we possibly can when we have a chance because we don’t know when the next time we will GET the chance.
I would by lying if I never experienced this in the 13yrs of competing. What has helped me, is to limit my cheat meals or even cut them out completely. I did this for a while. Instead, on a daily basis, if I wanted a cookie or a piece of chocolate, I did- but I fit it into my macros for the day. I still do this now! It helps me stay more satisfied and know that NO FOOD IS OFF LIMITS. I just CHOOSE to eat more healthier options. Do not label foods as GOOD or BAD…. that is an awful way to look at it. Just choose to feed your body the healthiest foods possible and when you are having a binge episode, as hard as it may be to do this, think about why you are doing it, how you are feeling and if you can stop.
I hope this helps. I would love to hear others response and experience with this as well as I believe this is something a lot of people on here have experienced (competitor or not).
I agree with James. I am a huge fan of foam rolling, deep tissue massage and ART. I would also check out the shoes you are wearing and make sure they are a good fit for your gait and body.
It depends on the supplement. My recommendation is that if it has a stimulant in it- ie a fat burner or a pre workout for example, it is best to take them for around 8wks and then go off of them for 6-8wks. This will give your adrenals a break and prevent your body from getting used to it. BCAAs are not necessary to cycle. I take them all year round.
Hey Tania,
I have always recommended a combination of both to get the best results. HIIT when done properly is not something you want to be doing daily as it requires a bit more recovery than when doing ss. Imagine doing all out sprints at the track every single day. That would wreck me anyway lol
Take a look at your current structure, your goals, and how much bodyfat you have to lose and manipulate your food before adding a ton of cardio 😉Yes we are still planning on doing it. Unfortunately I do not have a cheat meal every single week and I have been traveling extensively so the cheat meal has been at random times lol
You will see a video like this before the end of the year 🙂I agree with James on the gradual increase of calories….aka reverse dieting. When doing a reverse diet, it can be even more difficult than the show prep itself at times and after a show your body is even more sensitive. Be careful on the high carb days if you tend to blow it often. It may work better for you to be more consistent daily and avoid those high and low changes.
I am not sure what these are…. are you kneeling the entire time? Or are you standing and then kneeling and then getting back up to a standing position each rep?
Hey Tiffany
To cut down on muscle, I would:
decrease your overall protein- no more than 1g/lb .
Increase your rep range to 20 or more with light/moderate weight- just enough to get a pump. Don’t go super heavy on areas where you are trying to decrease size.
The other thing you could do is increase cardio a bit and make sure your overall calories are more toward maintenance instead of a surplus.Yes you do need to wear a chest strap when exercising to get a heart rate reading. I don’t mind it and find it is the most accurate when you do
LOL Thank you Taylor- I am far from Jesus though.
– Treat meals for me would be Mexican, Sushi, Burgers and sweet potato fries 🙂
– I was the same way in college the last couple years anyway. The first show I did was when I was a freshman in college (but I partied in the offseason and quickly learned that was not the best way to go about making improvements lol) so you can imagine how much I stood out from my friends. I have always beat to my own drum and did what I wanted. Not caring too much about what other thought. I was too busy to worry about it and still am.
– I always knew that I wanted to do something in the health field. Thought about corporate wellness and PT, but decided I wanted to work with people who were healthy and wanted to get healthier. I ended up owning and operating a personal training studio with my ex husband when I was 20! It taught me SO much and is a huge reason I am where I am today.I loved reading all of these introductions! I cannot tell you guys enough how much each of you and your stories inspire me daily. If I am not feeling it for whatever reason, I hop on here and get a huge dose of motivation. I am so happy to see the support you all have for each other- I hope I get to meet you all one day! And it would be amazing to see you in April Renae!
Thank you very much Kimberly! It isn’t just about supplements. I have been lifting consistently with weights for over 15 years. Genetics play a role as well. Eating enough calories, enough protein and not getting off schedule for long a duration of time. Creatine, protein, BCAAs, and Glutamine have always been my favorites.
Hey Kerren,
ART is amazing and has truly helped me in so many ways. Depending on how long and deep an area is worked, it could take a few days to recover before hitting it again. Others may be fine to train that day or the next. I find that when I get my shoulder or back worked on I need at least 48hrs to recover.
ART, chiropractic, and deep tissue massage along with regular stretching have been my go-tos.I don’t have much of an opinion on this topic honestly. If that is what Lee felt was necessary for him, then the more power to him. I will always be an NPC/IFBB athlete since that is where I started and that is the organization that has gotten me where I am today.
I do not have much experience with PCOS personally or with any of my current clients. Have you talked to your doctor? If it is a craving, try to find other means of curbing the craving like cut up cucumbers with stevia, carrots, berries, hot tea, coffee, etc instead of going for the chocolate bar.
Try to focus more on your heart rate during cardio. Weight training sets are not usually long enough to bump your heart rate up significantly unless you are lifting very intensely and using large muscle groups. Shorter rest periods, super sets, combination movements, compound movements, giant sets etc are a few other ways to increase your heart rate. Are you on any blood pressure medication? Sometimes that may have an effect on heart rate as well.
Hey guys, I agree with all of the above. I try to stick with foods that are the most natural to true form. Potatoes and rice and oats for example have just potatoes, rice and oats in the ingredient list. Breads have a whole slew of ingredients including sugar and yeast as indicated above. The less ingredients in the product, the better IMO
This is a very loaded question for me to answer based on the limited info I have on you. If you are interested in working together more closely on your program, email [email protected]
It could be that you are not eating enough, it could be the wrong foods, the wrong time, you may not be doing enough weight training and too much cardio which is burning off all of your muscle etc…
I do/have gone through a chunky bulking phase however, if you are gaining weight that fast, try decreasing your calories a bit first before adding more cardio. You do not need a HUGE excess in calories to gain muscle. And if your cardio is over 45min-1hr, 5-6 days a week it can make it more difficult to gain muscle if that is your goal. Shoot for 3 days of 30-35min keeping your heart rate up by doing HIIT etc and pushing the extra food into your weight workouts. If you keep gaining drop calories by 100 per week until you start to feel better. Make sure you are tracking EVERything consistently.
I agree with you- taking diuretics, not drinking water, using sweat suits etc is a great way to hurt yourself.
If you are lean enough and your bodyfat is low enough you will not need to take any drastic measures to compete.
