Pre comp dry run (female)

[ElectraMaddox]

https://docs.google.com/file/d/0B6a6...it?usp=sharing

This is a PDF of my pre comp dry run I'm starting in a week. I wanted some advice on the diet and workout regimen, I plan on doing over the next 90 days. I'm looking for any holes in my plan and anything I need to modify. Please not this is a dry run and it's for a bikini comp.
I included my carb cycling diet and my workout schedule and routine. Let me know your thoughts.
Thank you

[ElectraMaddox]

Note*

[ElectraMaddox]

Ghost town? ... Hello... Where is everyone... Anyone out there....

[baseline_9]

Post up in the nutrition section and write all this shit out rather than attaching the PDF

What are ur stats?

Too much cardio, too many calories IMO.....

Anyway, just add to ur post in the nutrition section to begin with

[ElectraMaddox]

Post up in the nutrition section and write all this shit out rather than attaching the PDF

What are ur stats?

Too much cardio, too many calories IMO.....

Anyway, just add to ur post in the nutrition section to begin with

I did

[--->>405<<---]

yeh i dont know what the deal is with the pdf but way too much a pain in the ass.. u need to type it all out!

[ElectraMaddox]

yeh i dont know what the deal is with the pdf but way too much a pain in the ass.. u need to type it all out!

That's too much work ughhh... I did that for myself and I was like let me get second opinions and I didn't want to restyle it so I scanned it in to cloud

[ElectraMaddox]

That's too much work ughhh... I did that for myself and I was like let me get second opinions and I didn't want to restyle it so I scanned it in to cloud

Re type

[--->>405<<---]

That's too much work ughhh... I did that for myself and I was like let me get second opinions and I didn't want to restyle it so I scanned it in to cloud

LOL.. Ill spare u the typical: "if u cant even type it out how do u expect to be able to stick with it" speech.. As im sure thats not ur prob..

Have u done this before?? Wat r ur stats?

Wat bf% r u trying to cut to?

[ElectraMaddox]

LOL.. Ill spare u the typical: "if u cant even type it out how do u expect to be able to stick with it" speech.. As im sure thats not ur prob..

Have u done this before?? Wat r ur stats?

Wat bf% r u trying to cut to?

No you're not understanding I have it all done already its attached to that link in the first post if you click on it you'll see it... It's like 5 pages and I don't feel like typing it again in a post. My stats are on there 5'6 139lbs 18 percent bodyfat

[ElectraMaddox]

LOL.. Ill spare u the typical: "if u cant even type it out how do u expect to be able to stick with it" speech.. As im sure thats not ur prob..

Have u done this before?? Wat r ur stats?

Wat bf% r u trying to cut to?

I want to get to 15 percent

[Far from massive]

First, your PDF routine is very well written and formatted, even discounting all the work involved in retyping I would hesitate to retype it as formatting would be missing.

I am far from qualified to provide accurate feedback on your diet, but let me take a shot at the workout portion. First off you look great!! So please do not take offense, I would have someone who is familiar with bikini judging and has seen you in person from many different angles provide feedback on which exercises to increase and which to decrease. From looking at you avi I would think focusing your attention on detail work on the upper legs/quads to bring out definition would be helpful but stay away from a lot of heavy squats as more size would hurt you in bikini. Also your calves look fantastic, which is the one thing that damn near impossible to change!

I could be way off on this, so please don't hate me ;-)

[--->>405<<---]

No you're not understanding I have it all done already its attached to that link in the first post if you click on it you'll see it... It's like 5 pages and I don't feel like typing it again in a post. My stats are on there 5'6 139lbs 18 percent bodyfat

Yeh i understood i tried to pull up PDF on my laptop and the screen was blank. It would not pull up.. It did come up on my phone however..

[ElectraMaddox]

First, your PDF routine is very well written and formatted, even discounting all the work involved in retyping I would hesitate to retype it as formatting would be missing.

I am far from qualified to provide accurate feedback on your diet, but let me take a shot at the workout portion. First off you look great!! So please do not take offense, I would have someone who is familiar with bikini judging and has seen you in person from many different angles provide feedback on which exercises to increase and which to decrease. From looking at you avi I would think focusing your attention on detail work on the upper legs/quads to bring out definition would be helpful but stay away from a lot of heavy squats as more size would hurt you in bikini. Also your calves look fantastic, which is the one thing that damn near impossible to change!

I could be way off on this, so please don't hate me ;-)

Thanks, no not at all I appreciate it

[ElectraMaddox]

Yeh i understood i tried to pull up PDF on my laptop and the screen was blank. It would not pull up.. It did come up on my phone however..

Oh really... Interesting

[bigZthedestroyer]

Hey EM!

It wouldn't let me load it on my phone. Ill try to look at it on my computer later.

Congrats on the decision to compete! Is it your first show?

Here's my advice for now without having looked at the PDF.
No one knows your body better then you do. From the little time I've known you on here, it seems like you have been working hard and making changes for the better! Your stats are pretty solid. What you have going now is definitely working! I'm looking forward to your progress. Ill try to take a look at your plan soon and get back to you.

[ElectraMaddox]

Hey EM!

It wouldn't let me load it on my phone. Ill try to look at it on my computer later.

Congrats on the decision to compete! Is it your first show?

Here's my advice for now without having looked at the PDF.
No one knows your body better then you do. From the little time I've known you on here, it seems like you have been working hard and making changes for the better! Your stats are pretty solid. What you have going now is definitely working! I'm looking forward to your progress. Ill try to take a look at your plan soon and get back to you.

Thanks, yeah I've progressed a lot especially in the past 18 months from where I was. I plan on competing in oct so I have time, I want to do a dry run to learn more about how my body will respond to pre comp so when I really prepare I know what works well for me.

[bigZthedestroyer]

Thanks, yeah I've progressed a lot especially in the past 18 months from where I was. I plan on competing in oct so I have time, I want to do a dry run to learn more about how my body will respond to pre comp so when I really prepare I know what works well for me.

Sounds like a good idea. Hopefully I can offer some helpful advice.

[ElectraMaddox]

Sounds like a good idea. Hopefully I can offer some helpful advice.

Thanks lmk

[bigZthedestroyer]

I read over it. It looks like is put together well. I think you should follow it like it is and make adjustments as you go of needed.

[ElectraMaddox]

I read over it. It looks like is put together well. I think you should follow it like it is and make adjustments as you go of needed.

That was my plan... I spoke to a few females who compete on a national level and they said that's what they do but if they reduce their exercise routine or sessions then they reduce their caloric intake accordingly. That's pretty close to what I do now with some extra cardio sessions and I've been eating 2500 calories a day and I'm still the same weight and I'm not fat lol.

Some people said that they think I have too much cardio going on and at maintenance or when I was bulking I didn't do as much cardio and I figured the extra sessions would help with cutting. I mean this is my thoughts

This is my current diet with reduced portions and reduced calories.

[bigZthedestroyer]

That was my plan... I spoke to a few females who compete on a national level and they said that's what they do but if they reduce their exercise routine or sessions then they reduce their caloric intake accordingly. That's pretty close to what I do now with some extra cardio sessions and I've been eating 2500 calories a day and I'm still the same weight and I'm not fat lol.

Some people said that they think I have too much cardio going on and at maintenance or when I was bulking I didn't do as much cardio and I figured the extra sessions would help with cutting. I mean this is my thoughts

This is my current diet with reduced portions and reduced calories.

Nice. I think the cardio is fine. I would treat it the same way as everything else and adjust accordingly if needed. I was worried about not doing enough cardio for my first show and put in a lot of time on the step mill. I ended up coming in pretty shredded and that's better the. Not cut enough

[ElectraMaddox]

Nice. I think the cardio is fine. I would treat it the same way as everything else and adjust accordingly if needed. I was worried about not doing enough cardio for my first show and put in a lot of time on the step mill. I ended up coming in pretty shredded and that's better the. Not cut enough

I've been told this before