Anyone training for a competition?

[Suzie]

I am thinking about doing my first one in May of next year.
Kind of looking for a support advise area?

[Suzie]

A bodybuilding comp that is...

[Philia2]

Yes what sort of competition?

[Philia2]

<blockquote><font class="small">posted by Suzie:</font><hr /> A bodybuilding comp that is... <hr /></blockquote>

Oh sorry I was too fast. Body building. Okey you need to find out how much muscle mass you'll need and how lean you have to be as well.

What's your stats?

[RedheadHardBody]

I'm not training for competition. I'm training to get my strength in my hips, shoulders, back, and neck. I was rear ended in a real nasty automobile accident in February. The jerk hit me going over 50 mph. My physical therapist says that I'll be in PT another six months to a year.

[Suzie]

Not sure how to find out how much muscle mass I will need.
I am 5'9" 137# @ 15.2 % I have changed my diet to try and add muscle.

[Suzie]

That really stinks. I hope your feeling better soon.

[sicily1962]

<blockquote><font class="small">posted by Suzie:</font><hr /> I am thinking about doing my first one in May of next year.
Kind of looking for a support advise area? <hr /></blockquote>

Hello,
There are a few of us that have competed here. Myself in April and currently i'm 8wks from a new comp.
Phillia has also competed and Krypto will begin her training in October.

Feel free to read my journal. I will do a show Oct 26th and hang on for a Nov 9th show as well then take the holidays off and begin my pre comp diet again Dec 27th ~ 12wks from the 1st spring comp in my area.

do you have a trainer? You'll need to tell us about your nutrition and what you've done till now. We'll do what we can to get you there. There is a ton of useful info on this board, you should really settle in and read all you can. The forums, the magazine, workouts, all of it.

Good luck to you and let us know more about you.
Margie

[Suzie]

<blockquote><font class="small">posted by sicily1962:</font><hr /> <blockquote><font class="small">posted by Suzie:</font><hr /> I am thinking about doing my first one in May of next year.
Kind of looking for a support advise area? <hr /></blockquote>

Hello,
There are a few of us that have competed here. Myself in April and currently i'm 8wks from a new comp.
Phillia has also competed and Krypto will begin her training in October.

Feel free to read my journal. I will do a show Oct 26th and hang on for a Nov 9th show as well then take the holidays off and begin my pre comp diet again Dec 27th ~ 12wks from the 1st spring comp in my area.

do you have a trainer? You'll need to tell us about your nutrition and what you've done till now. We'll do what we can to get you there. There is a ton of useful info on this board, you should really settle in and read all you can. The forums, the magazine, workouts, all of it.

Good luck to you and let us know more about you.
Margie

<hr /></blockquote>
Well, heres what I've done. ( no trainer - all at home by myself)
in 20 weeks I've droped from 31 % to 15% BF
My diet is Low/med GI carbs varying between 150 - 95 Grams
Calories vary along with workouts and activity level.
I do weights and HIIT cardio three days, medium cardio 2 days and one day of just weights. (6 days)
I have changed this week up in the diet to include more protein
Varying about 180 grams. I am thinking of reducing the cardio as I am now in need of gaining muscle.(The muscle I do have is acutally cutting up VERY well.) I was also going to split my day. One body part in the AM and one in the evening. What I had been doing was waiting one hour after workouts to eat. Am now wondering if I should reduce that time. Does that help gain more muscle or is that just for recovery purpose?
Thank for your feed back.
Would post my pics- Is there a place on this board to do that or do people generally use the yahoo service/MSN service? I don't have my own web space yet.
Suzie

[sicily1962]

<blockquote><font class="small">posted by Suzie:</font><hr />
Well, heres what I've done. ( no trainer - all at home by myself)
in 20 weeks I've droped from 31 % to 15% BF
My diet is Low/med GI carbs varying between 150 - 95 Grams
Calories vary along with workouts and activity level.
I do weights and HIIT cardio three days, medium cardio 2 days and one day of just weights. (6 days)
I have changed this week up in the diet to include more protein
Varying about 180 grams. I am thinking of reducing the cardio as I am now in need of gaining muscle.(The muscle I do have is acutally cutting up VERY well.) I was also going to split my day. One body part in the AM and one in the evening. What I had been doing was waiting one hour after workouts to eat. Am now wondering if I should reduce that time. Does that help gain more muscle or is that just for recovery purpose?
Suzie <hr /></blockquote>

Suzie,
the meal following your workout is for recovery purposes to help replenish your glycogen stores and feed the muscle. It should include both a high protein source as well as a good starch such as sweet potato, oatmeal, something with low glycemic level for slow insulin release as well as a fibrous carb source ~ preferable asparagus or spinach...leafy, green is best.
If you like, most people i know and train with drink a good protein shake immediately following their w/o and then an hour later eat this meal. The shake will feed the muscle right away and takes about 45min to digest, so you'll be ready to eat by then.

You mentioned wanting to add more muscle. The way to do this is 1) go heavy, you have to challenge the muscles in order to get them to grow 2) eat enough high quality protein with every meal. At least 1.5 - 2 grams per lb will help you build and maintain your mass.

Just to let you know, i too cycle my diet in and out with my carbs but my protein stays high, about 290 grams 40 of which are derived from supplements. Right now, i'm 8wks from my next competition, but in the past 7wks i've managed to gain 7lbs of new muscle in that time while dropping my body fat at the same time by incorporating those two things into my daily schedule.

I think also, it would be beneficial to cut out a day of cardio. two days of HIT and 2 days of other cardio are sufficient enough. You will start eating into the muscle by doing too much. Rest helps you build..remember that.

I do 4 days on, 1 off at the moment. It works good for me and lets me know once i've completed all bodyparts, it's time to rest. If i need to prioritize a part i use that 5th day and then take the next day off. but don't be afraid to rest. Also, no cardio on leg day..they need to grow and rest too.

If you are not planning on doing a show until next year, i would just worry about maintaining your bodyfat between the 15-18% mark and concentrate on building mass for now. It doesn't make sense to keep dropping if you are so far out. You'll gain some weight, but if you do it right, it will be mostly lean mass.

Hope this helps. Have a good holiday.
Margie

[Philia2]

Nice letter Margie, clever words. /forum/images/icons/smirk.gif

[tiger1]

Hi Susie,
I am training for a compition in April. Maybe I'll see you I live in Vermont too.

/forum/images/icons/shocked.gif

[Suzie]

<blockquote><font class="small">posted by tiger1:</font><hr /> Hi Susie,
I am training for a compition in April. Maybe I'll see you I live in Vermont too.

/forum/images/icons/shocked.gif <hr /></blockquote>
Where in vermont are you? /forum/images/icons/laugh.gif
What comp is in April? I was only told about the one in May?

[tiger1]

I'm in Williston ,where are you? I thought I was told the show was in april maybe it is May.