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.


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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.