HELP

To give you a brief summation:
 
My goal is at 50 to compete in figure.. I AM NOW 50..
Last August i competed in my first show.. Muscle was not there.. had extra fat etc....
So here I am -- i have cycled off of my 5 MONTH bulking.. I look a lot better... NOW I HAVE TO START CUTTING..
i am presently 5'7" 145lbs .. the majority of my fat is in the mid section..
I want to do this slow.. I am targeting a June show..
My diet looks like this
 
1 cup soy milk
sweet potato muffins -- 150 cal 10 gram pro 3 gram fat 2 carb12 fiber 3
2 1/2 egg whites
 
4 oz chicken
bro/caulflower
 
1/2 cup kidney beans
1 low carb whole wheat tortilla
 
1/2 cup Blackberries
1/2 soy milk
 
chicken
veggie
sweet potato
 
1tab power peanut better
1/2 tortilla
1 tab spenda jam 10 cal 5 carbs
 
 
averages calories are
1500 to 1600
protein 150 -170
fat 26 -36 grams fat
carb 75 -150
fiber 20 -32 grams
 
I notice that everyone seems to ad FLAX OIL .. WHAT ARE YOUR THOUGHTS
HEEEEELPPPP
 
THANK YOU
 
TAKE A LOOK AT MY PIC LAST YEAR..
GAWD MY ARMS WERE TOOO LEAN -- I did way tooo much cardio last year
 

Attached Image(s)

ORIGINAL: iamfirmin

To give you a brief summation:

My goal is at 50 to compete in figure.. I AM NOW 50..
Last August i competed in my first show.. Muscle was not there.. had extra fat etc....
So here I am -- i have cycled off of my 5 MONTH bulking.. I look a lot better... NOW I HAVE TO START CUTTING..
i am presently 5'7" 145lbs .. the majority of my fat is in the mid section..
I want to do this slow.. I am targeting a June show..
My diet looks like this

1 cup soy milk
sweet potato muffins -- 150 cal 10 gram pro 3 gram fat 2 carb12 fiber 3
2 1/2 egg whites

4 oz chicken
bro/caulflower

1/2 cup kidney beans
1 low carb whole wheat tortilla

1/2 cup Blackberries
1/2 soy milk

chicken
veggie
sweet potato

1tab power peanut better
1/2 tortilla
1 tab spenda jam 10 cal 5 carbs


averages calories are
1500 to 1600
protein 150 -170
fat 26 -36 grams fat
carb 75 -150
fiber 20 -32 grams

I notice that everyone seems to ad FLAX OIL .. WHAT ARE YOUR THOUGHTS
HEEEEELPPPP

THANK YOU

TAKE A LOOK AT MY PIC LAST YEAR..
GAWD MY ARMS WERE TOOO LEAN -- I did way tooo much cardio last year

If you are competing in June you won't need to worry about cutting until the last month or 2 but I am lacking pictures and info in order to ge more detailed.
This is fine for now, but you will have to cut and change many items as you get closer to your show date and each months design depends on how you look at the time you are reassing.
You may want to up your protein intake to gain some more muscle.
From the photo you showed you look pretty good, I see what I get, its not too big a photo and you are in a one pc so it is hard to make out.  Something recent would help too.
Linda

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

Thank you for your info! .. I will have to take a pic this weekend...
How many grams of protein do you advise.. I thought you should have 1 to 1.5 grams per pound??
 
I WISH THERE WAS A GOOD book about Nutrition for the female BB..
 
I would like to see a menu for a female cutting diet.. I have read soo much about it .. AND no one seems to agree..
 
 
 

Yes exactly that amount over the day.
Check out the nutrition section here and search, diets, you will find some, gerally, in plain......depending on how far out you mean:

m1 - Oats and protein shake
m2 - egg whites and banana some would have grapefruit instead but not past last month point
m3 - chicken, brown rice, broccoli
m4 - dry cottage cheese and spinach, some would avoid dairy and have another shake and maybe a green salad of mustard greens and endive with omega oils
m5 - same as lunch
m6 - protein drink and handful of almonds

that is a very brief and general jist of it......
Linda

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