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**redsquirrel** · 07-05-05, 12:03 PM

Originally posted by Ahilania

Hi ladies!!

Weeks 10 & 9:
Diet: 2000 calories (200g carbs, 200g protein, 44g fat)
Fat loss supp: Ephedrine/Caffeine
Cardio: 1/2 hour cardio 6 days/week (including 1 day of sprint intervals or stadium stair running and one day of plyometrics)
Lifting: 5 day split: (1) chest and abs (2) back and calves (3) hamstrings (4) arms, shoulders and abs (5) quads

Weeks 8 & 7:
Diet: 1800 calories (160g carbs, 200g protein, 40g fat)
Fat loss supp: Ephedrine/Caffeine
Cardio: 45 min cardio, 6 days/week (including 1 day of sprint intervals or stadium stair running and one day of plyometrics)
Lifting: 5 day split: same as previous 2 weeks

Weeks 6 & 5:
Diet: 1700 calories (120g carbs, 220g protein, 38g fat)
Fat loss supp: up to 80 mcg Clen/day
Cardio: 1 hour cardio, 6 days/week (including 1 day of sprint intervals or stadium stair running and one day of plyometrics)
Lifting: 5 day split: (1) chest and abs (2) back and calves (3) arms (4) shoulders and abs (5) legs

Weeks 4 & 3:
Diet: 1600 calories (80g carbs, 250g protein, 31g fat)
Fat loss supp: Ephedrine/Caffeine
Cardio: Double cardio 3 days/week (45 min. in AM, 45 min. in PM)
Lifting: 3 day split: (1) push (2) pull (3) legs - with regular cardio in AM on these days

Weeks 2 & 1:
Diet: carb deplete/load cycle: deplete for 3 days, load for 1 day.
Fat loss supp: up to 80 mcg Clen/day
Cardio: Double cardio 3 days/week (1 hour in AM, 1 hour in PM)
Lifting: 3 day split: (1) push (2) pull (3) legs - with regular cardio in AM on these days

Do you guys think this will do the job? Of course my carbs would come from brown rice, sweet potatos, oats, and green veggies, etc. and protein from lean sources of beef, poultry, fish, whey protein etc. and fat from flax seed oil, and natural animal fats.

Thanks in advance for any advice!

First of all- WELCOME. It's good to have another female competitor!

(A word of caution- my answers are usually very blunt, but please don't take it personally. I just don't want there to be any confusion in my message :) )

Now, onto the diet:

1- If you are in fact 19% BF, you do not have enough time to diet properly and bring your BF down to where it needs to be. Average contest BF loss per week is 1/2%. In order to come in around 8-9%, which is what is should be for fitness, you would have to lose 1% of BF each week, which for a woman is almost impossible. At the average fat loss, your BF would be around 12-13%. And for any fitness sport, it's just too much. You need to do a 12-16 week diet. You have only allotted yourself 9 weeks to diet right now, because the last week is prep. This would be ok if you were starting out at around 15% BF. BTW-what method did you have your BF measured? Right now you have about 105 lbs of LBM. At your height, you really should be about 115 on stage.....my fear would be you may come in a little too soft for that weight/height.

2- As for your carb intake, I think it's really too high for precontest. IMHO, I think you need to cut your complex carb intake to about half of what you currently are eating throughout your contest diet. In all actuality, I think your calories may be a bit too high as well. I think they should be reduced by at least 200 calories overall. You also should not be eating any red meat really past your 2nd week. The caloric intake in red meat and salmon is too high for precontest dieting.

3- Your cardio plan looks good as does your weight training split. BUT- you do not need to do 2 weeks of contest prep. You should only do one week of carb/sodium/water manipulation. There's just no reason to do it 2 weeks in a row. You really need that 8th week for more BF loss...

Hope this helps! :)

**Ahilania** · 07-06-05, 12:41 AM

Thanks for the quick and honest reply RS!

I realize that I am starting a little behind for this show...but it is actually my first competition in fitness, and I would really just like to get my first one out of the way and do it more for the experience. I will see how the training goes though, and if I am totally unprepared I will pick a show that is at a later date. I just picked this one out of travel convenience.

Oh, I measured my BF with a silly little handheld "electromagnetic" device. The only information I entered was height, age, weight, and female. I know that this is not a very accurate measure. I will try to get my hands on some calipers and get a more realistic measure.

Does this look like a better diet plan?

Weeks 10 & 9:
Diet: 1800 calories (100g carbs, 260g protein, 40g fat)

Weeks 8 & 7:
Diet: 1600 calories (80g carbs, 250g protein, 30g fat)

Weeks 6 & 5:
Diet: 1500 calories (60g carbs, 245g protein, 30g fat)

Weeks 4 & 3:
Diet: 1300 calories (20g carbs, 235g protein, 30g fat)

Week 2:
Diet: 1100 calories (15g carbs, 205g protein, 25g fat)

Week 1:
Diet: carb deplete/load cycle. (should I also cycle sodium intake? or just deplete?)

Again, I really appreciate your help! :)

**redsquirrel** · 07-08-05, 10:02 AM

I think it would be wise to get your hands on some calipers. Have the same person pull at least 4 pinches from you at the same time every week. That will give you a good idea of your progress as far as BF loss, and muscle retention.

Your diet looks better. However, on the weeks you are eating less and less carbs, you need to increase your healthy fat intake. Your body has to have carbs or fats for energy so it does not burn muscle. In fact, I think you could add maybe add some. You really shouldn't go below 40/day. But again, this will be better determined based on your BF % each week. I would also not go below 1300 cals. Depending on your BF week 3, then you may just keep it the same for weeks 2 and 1.

You should also be eating a normal amount of salt. Salt your food all you want until the last week of your diet. You will need to sodium load and deplete the last week of your diet, the week of the show.

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