Pre comp dry run helppp

**ElectraMaddox** · 02-22-2013, 05:08 PM

http://forums.steroid.com/showthread...10#post6406110

I posted this in the bodybuilding section but its a ghost town, I attached a PDF I made of my diet and workout regimen. I was wondering if anyone had any suggestions or critiques so I can modify my plan I have one week to work on this...

Thank you

**GirlyGymRat** · 02-22-2013, 05:26 PM

Originally Posted by ElectraMaddox

http://forums.steroid.com/showthread...10#post6406110

I posted this in the bodybuilding section but its a ghost town, I attached a PDF I made of my diet and workout regimen. I was wondering if anyone had any suggestions or critiques so I can modify my plan I have one week to work on this...

Thank you

R u entering the conditioning contest???

**ElectraMaddox** · 02-22-2013, 06:11 PM

Originally Posted by GirlyGymRat

R u entering the conditioning contest???

Nope

**--->>405<<---** · 02-22-2013, 07:30 PM

well 2 threads ive been to and still dont see anything??

**ElectraMaddox** · 02-22-2013, 07:42 PM

Originally Posted by --->>405<<---

well 2 threads ive been to and still dont see anything??

Exactly... I guess I'll just be solo and experimenting the next 90 days....

**--->>405<<---** · 02-22-2013, 10:04 PM

Originally Posted by ElectraMaddox

Exactly... I guess I'll just be solo and experimenting the next 90 days....

im not very smart but when i say i dont see anything i mean no diet, stats, workout, ideas,, nutn!!

??

**ElectraMaddox** · 02-22-2013, 10:07 PM

Originally Posted by --->>405<<---

im not very smart but when i say i dont see anything i mean no diet, stats, workout, ideas,, nutn!!

??

It's in the PDF... I just don't feel like re typing it all

**baseline_9** · 02-23-2013, 03:22 AM

What r ur goals?

Where did u get this plan from?

Ur calories are set too hight unless your goal is to put on weight....

I'd put ur mtnce at around 1700..... Ur low carb days are at almost 2k..... Your eating too much and also doing too much cardio....

I'd say for bikin comp ur looking to come in at around 13-14-15% bodyfat dependent on your body type..... So are you cutting?

TBH I think ur plan needs a complete 'from the ground up' overhaul TBH

**baseline_9** · 02-23-2013, 03:36 AM

Looking at ur stats my goal for u would be to drop 7lbs of fat with a total weight loss of round 12-14lbs.....

I'd be looking at getting u going into that show at 13%BF 125lbs ish....

I'd aim for a 12 lbs weight loss.... 1 lbs a week... 250 calorie deficit via diet, 250 via cardio per day.....

1460 cals

140 protein. 560 cals
40 fat 360 cals
135 carbs. 540 cals

Upper/lower split (4 total sessions per week).....

**ElectraMaddox** · 02-23-2013, 07:01 AM

Originally Posted by baseline_9

What r ur goals?

Where did u get this plan from?

Ur calories are set too hight unless your goal is to put on weight....

I'd put ur mtnce at around 1700..... Ur low carb days are at almost 2k..... Your eating too much and also doing too much cardio....

I'd say for bikin comp ur looking to come in at around 13-14-15% bodyfat dependent on your body type..... So are you cutting?

TBH I think ur plan needs a complete 'from the ground up' overhaul TBH

Yes, how much cardio should I move it down to?

I've been eating 2500 calories this past month and I haven't put on any weight... But I def think your right about that for cutting.

**ElectraMaddox** · 02-23-2013, 07:02 AM

Originally Posted by baseline_9

Looking at ur stats my goal for u would be to drop 7lbs of fat with a total weight loss of round 12-14lbs.....

I'd be looking at getting u going into that show at 13%BF 125lbs ish....

I'd aim for a 12 lbs weight loss.... 1 lbs a week... 250 calorie deficit via diet, 250 via cardio per day.....

1460 cals

140 protein. 560 cals
40 fat 360 cals
135 carbs. 540 cals

Upper/lower split (4 total sessions per week).....

I actually really like that idea. A lot thank you.

**baseline_9** · 02-23-2013, 07:05 AM

Originally Posted by ElectraMaddox

Yes, how much cardio should I move it down to?

I've been eating 2500 calories this past month and I haven't put on any weight... But I def think your right about that for cutting.

If ur maintaining weight at 2500 cals either ur metabolic rate is nuts or its because of the cardio ur doing.... Are u doing all that cardio now?

For cardio count the calories burned.... Whatever machine ur using, program ur stats in and add on and extra 25% calories...

Ie if u wanted to burn 100 cals on the treadmill, I'd do it untill it states u have burned 125 cals....

The calorie counters on the machines are generally shite.... The only one I believe is the sair master.....

**baseline_9** · 02-23-2013, 07:08 AM

Originally Posted by ElectraMaddox

I actually really like that idea. A lot thank you.

If u aim for 13% ur not going to go far wrong.... You may not hit 13% but at the end of the day 13% is really on the lower end of that 'bikini look' scale.....

Having said that I do like the girls in bikini who come in that extra bit leaner.... But that's personal preference so you should speak to bikini judges and find out exactly what they are looking for.... It's kind of a tough category in that respect.....

**ElectraMaddox** · 02-23-2013, 07:17 AM

Originally Posted by baseline_9

If ur maintaining weight at 2500 cals either ur metabolic rate is nuts or its because of the cardio ur doing.... Are u doing all that cardio now?

For cardio count the calories burned.... Whatever machine ur using, program ur stats in and add on and extra 25% calories...I do I usually do the stair master 30 to 45 mins 3x a week and a cycling class 45 mins 2x a week plus I lift

Ie if u wanted to burn 100 cals on the treadmill, I'd do it untill it states u have burned 125 cals....I usually stay on there until I burn roughly 400 to 500 calories

The calorie counters on the machines are generally shite.... The only one I believe is the sair master....I'm buying the Nike plus program to sync it to my iPod next week so ill have a better idea.

Thanks

**ElectraMaddox** · 02-23-2013, 07:18 AM

Originally Posted by baseline_9

If u aim for 13% ur not going to go far wrong.... You may not hit 13% but at the end of the day 13% is really on the lower end of that 'bikini look' scale.....

Having said that I do like the girls in bikini who come in that extra bit leaner.... But that's personal preference so you should speak to bikini judges and find out exactly what they are looking for.... It's kind of a tough category in that respect.....

I've spoken to a few people who actually judge, they basically said come in lean but not where I will have way too much muscle separation and keep feninine

**GirlyGymRat** · 02-23-2013, 10:29 AM

are you planning to cycle also?

BG · 02-23-2013, 10:46 AM

Originally Posted by baseline_9

If ur maintaining weight at 2500 cals either ur metabolic rate is nuts or its because of the cardio ur doing.... Are u doing all that cardio now?

For cardio count the calories burned.... Whatever machine ur using, program ur stats in and add on and extra 25% calories...

Ie if u wanted to burn 100 cals on the treadmill, I'd do it untill it states u have burned 125 cals....

The calorie counters on the machines are generally shite.... The only one I believe is the sair master.....

i agree with Base on most things but I would try to get you bf lower. Those girls come in pretty lean, waist very tight with some abs. I would cut your calories down to 1500-1700 and keep all that cradio up. Your body has adapted to that much exercise, now by cutting some carbs/cals you should be able to get some real good bf loss. I would cut them gradually so you keep changing and dont plateau because your cardio is peeked.

**ElectraMaddox** · 02-23-2013, 02:34 PM

Originally Posted by GirlyGymRat

are you planning to cycle also?

Of course I'm on cycle now

**ElectraMaddox** · 02-23-2013, 02:36 PM

Originally Posted by BG

i agree with Base on most things but I would try to get you bf lower. Those girls come in pretty lean, waist very tight with some abs. I would cut your calories down to 1500-1700 and keep all that cradio up. Your body has adapted to that much exercise, now by cutting some carbs/cals you should be able to get some real good bf loss. I would cut them gradually so you keep changing and dont plateau because your cardio is peeked.

That actually makes perfect sense and I've noticed that in comp they are very lean, for the dry run I'm not looking to come in that lean but close I want to get an idea of what I respond to