8 weeks until fitness comp.

Hello, my name is Loui and I live in Australia. I am 21 years old, 5ft 7inch, 17% Body fat, 64kg (converted to, roughly, 140 - 145 pounds). I am entering a fitness figure contest, 13th of May 2007.
 
A bit of background info: I work full-time in a gym, am a qualified personal trainer, have been body-building since I was 16... it's a family tradition. I also work part-time at a dance-studio. I teach flexibility and dance classes. I train hard and I always get results.
 
I am in great shape. I have put together a 90 second aerobic routine for the competition. I started doing adult gymnastics classes about 2 months ago (really really want to learn backwards hand-spring... can do backwards walk-over). I have been doing heaps of cardio.
 
Over the last two months I have managed to lose body fat while still gaining muscle mass. Now I am looking to maintain my muscle mass and lose body fat. It might be a bit difficult to keep gaining muscle as I am going to have to start dieting even harder... 8 weeks!! I want to be between 57 - 58kg on competition day, with about 10% body fat.
 
Fire away with the suggestions.
 
My current diest consists of:
 
6.30am - Oats and honey (Bit of a glucose overdose... too much honey!) - will cut back on the honey.
 
9.30am - Yakult, Tuna and veggies (or a sandwhich if I am craving carbs).
 
11.30am - Protein powder with water (yuk!), tuna and veggies.
 
Resistance training.
 
1.30pm - Tuna and veggies, Protein with water.
 
3.30pm - Piece of fruit, soda water, maybe a little more tuna and veggies.
 
6.00pm - Chicken, salad, soda water, and maybe a yakult.
 
Dance classes, or gymnastics, or cardio in the evening.
 
:)

Hey Girl,
Welcome to DB!  I got your email and will reply, but here is some info based on the post.  See the red text below......

ORIGINAL: Dancefit

I am in great shape. I have put together a 90 second aerobic routine for the competition. I started doing adult gymnastics classes about 2 months ago (really really want to learn backwards hand-spring... can do backwards walk-over). I have been doing heaps of cardio.
Don't forget to do plyometrics to get those leaps up high, and make sure whatever you put into the routine is polished so that you can do it with no effort!!

Over the last two months I have managed to lose body fat while still gaining muscle mass. Now I am looking to maintain my muscle mass and lose body fat. It might be a bit difficult to keep gaining muscle as I am going to have to start dieting even harder... 8 weeks!!
Well it all depends on how hard to diet, usually I suggest weening over no less than 4 months!  8 weeks at your present body fat is cutting it close.  When you do it slowly over more time you have less chance to lose muscle BUT, I can tell you that when I was in situations where muscle would be lost I used HMB and actually gained and this was during a lot of dieting- I did 13 shows over 9 months competing in mulitiple categories so without HMB I would have lose muscle for sure expecially with all the flights and travel but instead I had a 4 lb muscle gain at the end of this contest stint.

I want to be between 57 - 58kg on competition day, with about 10% body fat.
I would be curious to know which show you are doing, you want to get lower in body fat for most contests now a days.

Fire away with the suggestions.

My current diest consists of:

6.30am - Oats and honey (Bit of a glucose overdose... too much honey!) - will cut back on the honey.
no honey, especially with only having 2 mths.  AT one month out you may have to cut these and just do protein........but make sure last week of prep you carb up and re intro the oats.

9.30am - Yakult, Tuna and veggies (or a sandwhich if I am craving carbs).
no carbs........maybe 1/4 cup of yam or brown rice, thats it, and this is relative to your situation!  Make sure you rinse the salt from the tuna if canned and go for the water packed not oil.  Make sure you choose broc., green beans or spinach.............leave other veggies and limit to these, this is best efficient.

11.30am - Protein powder with water (yuk!), tuna and veggies.
same as above.  Also you don't need both tuna and shake, pick one and go with 20-35gm protein.

Resistance training.

1.30pm - Tuna and veggies, Protein with water.
same as above

3.30pm - Piece of fruit, soda water, maybe a little more tuna and veggies.
NO FRUIT.........especially not this late in the day!! plain water only, no sodium drinks.  I do not see alot of efas, so you need to eat a spoon or 2 of almonds, plain raw.

6.00pm - Chicken, salad, soda water, and maybe a yakult.
what is yakult??? no soda water.

Dance classes, or gymnastics, or cardio in the evening.
You need some plain protein 1-3 hours pre bedtime.

:)

Hope this helps.

You also may want to get a copy of my eBook called 'Figure Basics' which is free at lindacusmano.com.  Register at the site free, then go into the download section to save a copy of the pdf.
Linda

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

That was a very concise version of my diet. If any of you ladies have competed, could you tell me what you consumed 8 weeks out of comp?
 
As for training, I am constantly on the go.
 
1miles = 1.6km
 
Monday:
Lunch Time - Strength training and a 2km run.
Evenings - Gymnastics for 1 to 2 hours.
 
Tuesdays:
Lunch Time - Strength training.
After work - 4 to 7km run + heaps of stretches.
 
Wednesday:
5.30pm - 1 hour dance class
Afterwards - 4 to 7km run.
 
Thursday:
Lunch Time - Strength training.
Sometimes do 7.30 dance class. Sometimes do 11pm dance demos at a local club (hardcore!). - If not, I go for a run.
 
Friday:
Lunch Time - Stretch and light cardio.
Sometimes go to a kickboxing class, if not I go for a 4 to 7km run.
 
Saturday:
10.30 - 1 hour flexibility class.
Lunch - Strength training + 3 to 4km run on treadmill.
 
Sunday:
7 to 8km run.
 
In addition to this, I use my mountain bike to get to dance classes, and to get around town during the weekend. I also practice my aerobic routine twice a week (need to start practicing more), and I normally throw it in after a dance class, on a Sunday, or after a weights session.
 

I just replied to your email but check your junk folder, I always end up there!!
Linda
ps the above is good, just make sure you practice skill specifics as i mentioned in the email, routine for 30-60 mins 1-3 times per week in there somewhere.
Linda

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

Thanks Linda. Will take serious not of your suggestions.
 
Yakult is a fermented milk drink.
 
I tested my body fat about 2 weeks ago, and the results showed 17%... but I would say I am about 14 - 15% at the moment. I had my period during that time, so results may have been distorted... and someone who doesn't know much about measuring body-fat did the skin folds. I will do them again later today to get more accurate results.
 
My muscle definition is very good at my current level.. six pack and serratus anterior are in good view. Fluid is high, as I live in Darwin... very humid, very hot tropics... Northern Australia. Once I dehydrate I should lose a fair bit.
 
I know I have to revamp my diet a lot. Will definitely do that starting now.
 
Thanks again, will write again later.

Heya. Here is a back pose. Took it today. Besides the 90second routine there is a symmetry round and a presentation in evening gown.
 
Did 2 X body fat tests. Callipers at the gym aren't very useful... the springs are old and broken. I got two completely different results. So I will say that the 17% I got 2 weeks ago is wrong.
 
My dad thinks I am around 13% Body fat at the moment (he use to judge BB comps around Australia, and competed a few times). He thinks I should get down to about 7%, at least. I have had soooo many conflicting opinions thrown at me lately... I spose that's what you get working in a gym with a bunch of people who think they know the solution to everything. But, can't blame them... it all comes down to the basics; staying away from tasty food :( and running a marathon every day.


[image]local://16849/EABBBFC7973C492E8E86A639391D721D.JPG[/image]

Attached Image(s)

May as well write what I did today. Trained chest...
 
I think 20kg is something like 45lbs??
 
Flat Chest
40kg - 12reps
50kg - 8reps X 2sets
55kg - 7reps
 
Dumbell Chest Press
30kg - 10reps
38kg - 8reps X 3sets
 
Incline bench
35kg - 8reps X 3sets
 
Cable chest flies
30kg - 10reps X 2 sets
40kg - 7reps X 2 sets
 
Did some core strength exercises. Went for a run - 5km. + about 20 minutes flexibility, and a bit of plyometrics: jumping, and then stradle jumps.
 
 

ORIGINAL: Dancefit

Thanks Linda. Will take serious not of your suggestions.

Yakult is a fermented milk drink.

I tested my body fat about 2 weeks ago, and the results showed 17%... but I would say I am about 14 - 15% at the moment. I had my period during that time, so results may have been distorted... and someone who doesn't know much about measuring body-fat did the skin folds. I will do them again later today to get more accurate results.

My muscle definition is very good at my current level.. six pack and serratus anterior are in good view. Fluid is high, as I live in Darwin... very humid, very hot tropics... Northern Australia. Once I dehydrate I should lose a fair bit.

I know I have to revamp my diet a lot. Will definitely do that starting now.

Thanks again, will write again later.

AAAh okay, something new for me to learn here.  Unfortunatley you probably know what I am gonna say......probably gotta drop yakult too!
Linda

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

KICK ASS BACK!!!  You are coming in nicely, and yes with 8 wks left I can guarantee you need to focus on leaning, don't be too confident that you will lean in time, get on it asap and get a jump on things.  I am sure you will NOT peek early so go hard!!
You really have a nice X frame......... Bonus!!
Linda

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

Yeah, I'm not too confident, which is why I thought I should ask you how you diet. Your muscle definition is awesome. I mean, people have conflicting opinions about dieting. The gym I work in is a BB type environment, everyone wants to express their experiences.
 
I was starting to stress a bit a couple days ago.. but now I feel ok. Had the egg white for brekkie, no more fruit or oats, or honey, or yakult haha (sorry - I think Yakult is an Australian product). I am confident that if I stay focused I will definitely get there.
 
I mean, the comp I am entering, some of the girls are not very dedicated in their training. Meanwhile some look great. So the competition varies. I just want to be the best I can be, whether I win or not. I just love the dicipline in it.

The figure category is packed with competitors. The fitness figure only has a small line up - 4 ladies so far. However, the organiser told me that this is the highest number of competitors in NABBA/WFF history, in Australia. I want to push myself with fitness, boost my confidence, and then improve as much as I can the second time around.
 
The main reason I am doing the comp now is because it is on home turf, in Darwin... it's convenient. Don't want to let this opportunity pass by. 
 
Will keep you updated.

YOu are so right though, it all depends on who enters and what condition they are in, luck does play a part in all this.  The year I got my cnbf/wnbf procard I was injured and had submited to the fact I would not win, but my body was ACE just had no ability to be smiling while doing certain skills in my routine - groin pull...............hurts to just typing it!
Anyway, it happened that my physique won them out and my routine was still better even with me grimacing and lacking my normal flexibility.

YOu have a one in four chance from what I read here so that is excellent!!!  YOu know you will make top 4 - hahhaa, these are the kind of things I say to myself to relax............but if you work hard now, you can go in and ACE it with a nice tight body that the judges just can't deny.  Go into your first show with bang and go for the win!!!
Also cool is you are a pioneer in your area so be proud! 
You also have excellent chances for full marks in routine with all your background which can pull you over even if your physique falls short even by a point...........which can happen even if you come in and are the best............ also politics are a big part in many of these shows- while others are actually fair.
Sounds like you have a good rapport with the show promoter, that is a good thing!!  Hate to say it but in some shows that can actually help pull your scores up if they have a pre show positive impression, that is what I have gathered over watching and participating etc.

Be very accomodating!!! Be patient, expect delays, disorganization and be ready to go with the flow!!!  this will make you stand out as looking professional while the others ****or seem confused.....about whatever odd thing happens - things always happen, its a live show so promoters always have some fire to put out! 
One year at one of the shows I ran, the show federation owner and founder had yelled at the whole group of athletea at a meeting while I was out getting lunch because of the athletes griping.........people are dieting, carb depleted, bitchy and so they have no patience and they may not have competed so they do not take well to delays or things going awry or they just have no idea what its about and how it runs so they get nasty because they expected things to flow a certain way so then the athletes can complain or grumble.
Its not to say shows are awful or scary or nasty - just making a point by using an extreme example, its part of the game, and I tell you this to prepare you, to put you at an advantage so please take it as help............you will so know what I mean once it is all over and you will come post here and say 'omg you were so right'.  I wish I had been given a heads up when i bumped myself into this industry 11 or so years ago.
Linda

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

lol, yes I could imagine all the bitchiness involved with a  comp like this. Not just prior to, and during the comp, but also afterwards. Whoever wins will get insulted, judges will get abused, etc. No one is ever happy. I think I will handle it quite well... unless I have a crazy carb-depleted break down. This time around is for experience... winning is a bonus, but I will strive towards that later. 
 
HMB products: going to get some capsules from the supplement store tomorrow. HMB is suppose to be really effective when taken with creatine. I stopped taking creatine a few weeks ago, as it causes fluid retention. Do you take creatine Linda? I should be alright taking it for a few more weeks, yeah?
 
 

What am I saying!? I meant to say, yes I am going for the win! haha. Aim for the win, then, if I lose, I will be upset, which means I will try harder next time. Cheers.

I have been dieting properly for nearly four days...
 
Meal One - Protein powder with water
Meal Two - Tuna (in springwater) with steamed broc + beans + chillies
Meal Three - Same as Meal Two + small portion of rice
Meal Four - Protein powder with water
Meal Five - Breast chicken with broc and carrot
Meal Six - Protein with water
 
Was meant to purchase some almonds the other day, but forgot. Will do today.
 
Supplements:

• HMB: taking two 500mg capsules 3 times daily (started yesterday) - Read up about this stuff, and it sounds pretty good. No negative side effects, proven to be effective. I like the sound of it. See how it goes.
  
• Dyma-burn Xtreme: (Guggul, Coleus Forskohli, Citrus Aurantium). Have been taking these for about 6 weeks.
  
• Creatine: Just started taking it again.. even though it causes fluid retention. Will stop using it 2 weeks prior to comp.

I'm seeing results. Lost a kilo and a half over the last few days, and woke up to a very slim-feeling waist.

Great news, good going!
I do take creatine up to a month out at most!
Linda

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

Heya, just a quick update. I am doing well.. have been well behaved with food intake. I do cheat sometimes, which I need to stop doing! It's only in small portions, and then I end up going for an extra 4km walk afterwards. Went for a run the other night, on my normal route, and nearly stepped on a snake!!!! eek! I think that's the last time I will run at night.
 
I hardly ever drink coffee, but had about 3 cups yesterday, and again today. It's because I have a lot of assignments due at the moment. Just needed that extra edge considering most of my energy is being used for exercise. Coffee always makes me feel sluggish the next day. Got one more assignment to finish, then no more coffee!!
 
Am leaning up. One of my clients, who I see once a week, walked into the studio the other night and was very shocked at how much weight I had lost over the 1 weeks period. But, havn't lost much weight... about  62 - 63kg at the moment. My Dad agrees that I am doing well... but could always be doing better. Getting some new protein powder coming in next week... no carbs. Good! The protein powder I am using at the moment has a bit of carbs in it.
 
Routine is coming along nicely. I know I shouldn't change things around this close to the comp, but I have made some wee adjustments. Makes it flow a lot better.  Plus, I am getting some personal gymnastics lessons to learn back hand-spring. Have been doing drills for it, and the adult gymnast coach says I am capable of perfecting it in a couple weeks. If I can, will add it into my routine.

I have a few questions for you dancefit:
 
1. Has a croc ever chased you while you were jogging?
2. Are you sad Greg Wiggle left the Wiggles?
3. Would you ever date an American man?
4. Do you own a boomerang?
5. Is it rude/and or wrong for a male to be in the female fitness room?
6. See #3.
 
Thanks.

6'2
215 lbs
Supplements:
Storm
Shock Therapy
On's Gold Standard 100% Whey
Omega III Fish Oil
Vitamin C @ E
Zinc

1. Has a croc ever chased you while you were jogging?
 
No, not yet. But I wouldn't be suprised if one did. Crocs are everywhere is Darwin. They have been found in some hotel and backyard swimming pools.

2. Are you sad Greg Wiggle left the Wiggles?
 
No, not really. Was never a big fan of the Wiggles. I think I was already 13 when they came out.

3. Would you ever date an American man?
 
At the moment I wouldn't date any man. Have got a lot of things to do and men need a lot of attention.

4. Do you own a boomerang?
 
No.

5. Is it rude/and or wrong for a male to be in the female fitness room?
 
Where'd this question come from? There are some gyms which cater to female members more than men (eg; womens only section), and there are some female only health centres. It's the same in America isn't it? It makes for big business as so many women are self-conscious and feel uncomfortable training in front of men. But the fitness industry hasn't taken into account the fact that a lot of men feel uncomfortable training in front of women. Local gyms here were never gender specific, but all the new franchises give more incentives to women.

6. See #3.

America is too far away. We get American sailors in town all the time, but I don't go there... one night stands aren't my thing.

Going good, going hard. Chocolate is very tempting right now, but wont go there. Just finished a week of dance training - updating all the aerobic and flexibility routines. Manager was in town and had dance 6 times this week... sometimes 3 hour sessions. I only made it to the gym twice for strength training... but my muscles are aching! Managed to do a good chest and leg session, focused a lot on core strength today. I will say Monday gymnastics class was good for shoulders, back, triceps and biceps - so didn't really neglect any muscle group. Did a good amount of cardio... lighter on my feet now that I have dropped a few kilos. Weighed myself today and have lost another kg since about 5 days ago.
 
Found out that the fitness girls are getting grouped with the glamour girls!!! Glamour? Fair enough they want to group us in with another category to save time, but don't we deserve (at least) to stand with the athletic competitors!? Fitness isn't really big in Australia yet... it will surely grow.
 
One other lady who is entering the comp was speaking to the coordinator of the NT (Darwin) event, who said "Hopefully the fitness competitors this year will transition up to Figure later on", as though the fitness is a stepping stone to figure. ? Personally, I have chosen fitness because I thought it was more challenging in terms of entertaining the audience, and demonstrating fitness ability... endurance, strength and flexibility.
 
Oh well, no dilemmas here. Just glad that I am seeing results.

Wow, that is very interesting........

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

Post a practice of you doing your routine!  would love to see it.
Linda

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

Heya. I've got footage, but I don't know how to convert it so that I can show it on this site or send it through email. If I figure it out, I will send you a copy via email. Wont put it up on the site.
 
:)
 
I've almost got the back handspring going. Can do it on a tramp, and can do it on hard ground with the assistance of a spotter.. still a bit too scared to try it by myself. I hope I hope I get it!!
 
 

You can post on youtube and send me the link or pm me......
Angel@lindacusmano.com
Sounds exciting, you getting excited?
Linda

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

Yeah, I am heaps excited. Also exhausted. The gym I was working at, full-time, recently shortened its opening hours... so it is now only open in the evenings - business wasn't doing too good. So I went job hunting, as I needed more hours. Started a new job last week, at a womens only health and fitness centre - a franchise.
 
Worst time to change my comfortable weekly routine!!! They have been giving me scattered shifts - some mornings, some evening, some split-shifts.. all for 7 - 8 hours p/day. But it should settle down soon. Management just wanted me to understand the procedues for opening, closing, etc. Hanging out to start PT through them... less hours and more money. Doing reception and members motivator at the moment, as an induction type thing.
 
I miss my other job :(.
 
Havn't gotten around to filming my routine yet. Got my little sister to film me doing routine in the back yard, but neighbours were in sight, so wasn't the best time. Will probably get it done over the weekend.

Hope things get better with the new job!
Cannot wait to see your fitness routine!
Linda

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

I meant to say I do have footage, but it is old now.. will do an updated version asap so that it looks half decent. ;)

Howdy, havn't been here for a while. Have been non stop with work and studies. I noticed the fitness-routine links. Awesome stuff.. I have watched heaps of that stuff on Google Video, which inspired me to compete in the fitness category.
 
Have failed to perfect the back-handspring. I am too scared to try without the gymnastics coach spotting me. I have only been doing one hour gymnastics sessions, once a week, and only a few minutes of that is used to practice back-handspring... so it wasn't a very effective approach.
 
back in a tick.

So yeah. My routine is still ok without it. The comp is 2 weeks away, and if I don't post a video to you Linda, before the event, I will let you know how I went, and I will send you a copy of the actual routine on stage... if I don't trip over.
 
Ok, here is my routine, in word form.. if you want to read.
 
One arm push-ups, two each side
Penche Hold
Weight on one knee, dropping onto bottom and spinning into a standing position
Spinning around once and into splits
Straddle hold
Backwards somersault, then holding one leg in the air
Bringing that leg forward and kicking with other leg
Then jumping high kicks
Body wave
Holding one leg up into standing splits
Turning and Kartwheel, then round-off
Straddle jump
Some dance moves here - stepping arm out, then other side, chest circles, hip circles, turning
Falling into push-up position
Two tricep push-ups with claps
Head stand, straight legs, then splits
Rolling onto back, splits (feet flexed - touching ground with toes)
Rising goddess (dance name for dropping the legs, rising with chest, head comes up last)
Backwards walk-over from sitting position (forget the actual name)
Dance steps to centre stage, facing audience
Hand-stand, falling backwards onto knees
Duno what it's called, breakdance type thing, spinning one leg around and jumping over it with other leg, using arms
Splits
Finish with back to the audience, lying on left side, grabbing leg and splits
 
I am confident with all these moves. But if I had to choose one which I wasn't sure about, it would be the straddle jump... every time I do it I scrunch up my face, and it looks as though I am struggling... I don't jump high enough... but that's me critiquing myself. Spectators think it's fine. I think I need to lean forward more.. as shown in Lindas' photos.
 
Better do some homework. Ciao
 

ORIGINAL: Dancefit

Howdy, havn't been here for a while. Have been non stop with work and studies. I noticed the fitness-routine links. Awesome stuff.. I have watched heaps of that stuff on Google Video, which inspired me to compete in the fitness category.

Have failed to perfect the back-handspring. I am too scared to try without the gymnastics coach spotting me. I have only been doing one hour gymnastics sessions, once a week, and only a few minutes of that is used to practice back-handspring... so it wasn't a very effective approach.

back in a tick.

its hard as an adult to get those and if you cannot have it polished and do it in your sleep there is no point, they don't want to see tricks unless they are polished...........they prefer a simpler routine which is dynamic, polished and entertaining where you look like your having fun and can do it in  your sleep.
I would work a year or 2 toward that type of goal.   STick with what you can do well and really polish the routine.
Linda

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com