17 weeks out

[NikeGoddess]

Hey, Guys. I am competing in my first show, I'm 17 weeks out, I've gained the weight and now I am researching the diet. I am looking for info regarding how many carbs I should be taking in at this point. A "timeline" would be nice (i.e., at 12 weeks, at 8 weeks, etc.). I maintain a diet of the usual: chicken, mixed greens, egg whites, and my favorite, snow pea pods, etc. and I eat oatmeal before my workouts, especially on leg day.

An example of a competition diet would be fantastic...

[redrocks]

NG,
Is that you in your avatar? You look pretty lean already, which will make getting ready for a show easier. I dieted down for 12 weeks before my show and lost 20lbs. My diet was 10-12kcal/lb of body weight with at least 200g of protein every day. I tried a low-carb (higher fat) diet about 7 months out from my show but couldn't lose weight that way, so I added in cardio and left some carbs in my diet, but its all about figuring out what works for you. I started 12 weeks out with 30 minutes of cardio/day 6 days/week, did 45min/day from 9-6 weeks out, then an hour a day for the last 6 weeks. My carbs were almost always under 150g/day but I didn't drop them completely until I was practicing my glycogen depleting workouts. I did have cheat meals until the last week of the show, but they were mild compared to some other cheat meals that I've heard of (I usually ate sushi, never pizza or cheesecake!). Still, they're a nice way to maintain sanity and keep some variety in my diet. I hope this helps!
RR

[NikeGoddess]

Thanks. This pic was taken last October...103 pounds. I am at 118 now and the weight class I am competing in is at 112 pounds for the cutoff. I do need a certain amount of carbs for cardio purposes--I like cardio. I do 30 minutes at least 4 times a week, so I can eat a lot when I am thinner as well. However, I have small legs and had to put on the weight to gain strength there. Now, I am cutting them down and doing a sh-t load diet....low to no carbs for 6 days, carbing up on the 7th...I need a bit more mass on my upper body....first show...need a little direction and have help, but the diet is where I question myself. Any "sample" suggestions? I generally eat very well...god, it took bags and bags of ROLOS for me to put this weight on...nothing else worked.

[QuietlyDoesIt]

This is a diet I am using on a woman who is preparing for a natural show.

Meal one
5g BCAA’s, 10g glutamine
10 egg whites, 1 yolk. 1 low fat pro biotic yoghurt drink thingy!
1g cod liver oil capsule

Meal 2 around 9:30

Large piece of fish (cod, coley, salmon etc are fine), salad.
1g cod liver oil capsule

Meal 3: 12:00
Chicken – full breasts worth, 50g rice, veggies.

This is pre training so leave alone, but put in an oily fish now and again, if its not the nearest meal to training, swap with the 3:00pm meal

Meal 3: 3:00pm
Chicken a whole skinless breast!, veggies, or salad
1g cod liver oil

Meal 4: 6:00 or ish
Fish and vegetables, preferably an oily fish, tuna steak, flounder, salmon etc.

Meal 5 9:00 last meal of the day – so you have early nights J
50g whey, teaspoon of flax oil, teaspoon oilive oil, teaspoon cottage cheese all blended together.
1g cod liver oil capsule

Postworkout – down 30g whey in water, 10g glutamine, 5g creatine

All the best and I hope that helps

[NikeGoddess]

Very helpful. Thanks!

[QuietlyDoesIt]

your welcome - all the best!

[satchboogie]

lets see some pics!!

[NikeGoddess]

lets see some pics!!

Soon. When I am a couple of weeks out, I will post some, to include the 20 week ones for comparison.

[Richard85]

damnit... when I saw 17 weeks out I was hoping for pics

[QuietlyDoesIt]

NG: hows things going prep wise ?

[NikeGoddess]

Good. I am figuring out the diet and being realistic re: what works best for me and what has worked well in the past. Right now I am building mass in my upper body, cutting my glutes and legs and being conscientious so that i don't lose mass. Have taken advice and have a diet guideline to go by, now, too. doing well, though. thanks for asking....!! now, it's less than 16 weeks...

[QuietlyDoesIt]

Excellent - every week is a learning experience.
Everytime I think I have it down things change ever so slightly. Or I decide to enter a strongman contest - lol

All the best with the prep too - have you got someone impartial to help you in the final weeks - as a good set of eyes that tells you the truth is invaluable - a carb depleted, ever so slightly overtrained eye is really unreliable late on

My wife will testify to the fact that the days when I say I am fat and bloated are often the days when I am actually showing the most progress and I am no where near contest conditions in my diet yet

[NikeGoddess]

[QUOTE=QuietlyDoesIt]


have you got someone impartial to help you in the final weeks - as a good set of eyes that tells you the truth is invaluable - a carb depleted, ever so slightly overtrained eye is really unreliable late on


Yes. I agree with what you are saying. I see myself everyday...only those who haven't "grown" with me see the difference. At 12 weeks, I'll be suiting up and I will be told where to cut, build, etc.

I have cut the sugar out of my diet and that's about it. i am measuring carbs, too. still eat mozz. cheese for the fat (hard to get fat in the diet when you eat so well) and my "junk" food (pistachios and raisins, which are a big no-no from my diet guideline and figure I can still "cheat" for a couple of weeks)...no chips or processed foods.....
..................................feel free to critique.

[joshb]

i would cut all sugars out of diet and replace the mozz cheese with good fats like olive oil and flax oil. no junk food at all the last 16 weeks!! if you eat junk there is always someone competing against you that is eating perfect-just keep that in mind. if you want to look the best you can then give it 100% whether its diet, weights, or cardio. good luck.

[NikeGoddess]

i would cut all sugars out of diet and replace the mozz cheese with good fats like olive oil and flax oil. no junk food at all the last 16 weeks!! if you eat junk there is always someone competing against you that is eating perfect-just keep that in mind. if you want to look the best you can then give it 100% whether its diet, weights, or cardio. good luck.

Very good point. I find I have a hard time in the fat department. Can't keep the weight on. I lost 2.5 lbs. last week. I need calories. I take protein and have to be careful because my body produces a lot of creatine and disturbs my kidneys...have to span it out to no more than 20 grams a meal. So I am constantly eating the protein every 1-2 hours...seems to work.