Cutting for figure comp - need help

[sdupdike]

Hi everyone. I am about 12 weeks out from my first figure comp, and I wanted to get some feedback on my current diet. I have a trainer helping me, but she says that I'm ok with what I'm doing right now diet wise, and that we'll change some things in the next few weeks. Anyway, this is what I'm doing:

4:00 am
30 min cardio

5:30 am
2 EW, 1 whole egg
.5 cup oatmeal
1 cup skim milk

cal - 357, fat - 9 (24%), carb - 42 (45%), prot - 26 (31%)

9:00 am
Home made protein bar (oatmeal, protein powder, natty pb, sf syrup, dry nonfat milk powder)

cal - 248, fat - 8 (27%), carb - 27 (35%), prot - 25 (38%)

12:00 pm
workout (10 min cardio warmup, weights/pilates)

1:00 pm
PWO shake - whey, creatine (The creatine I'm using has dextrose, so I'm counting those carbs here. Should I not count those and add real carbs to my shake?)

cal - 260, fat - 1 (4%), carb - 39 (61%), prot - 23 (36%)

3:00 pm
4 oz chicken breast
.5 cup green beans
.5 cup brown rice

cal - 412, fat - 10 (24%), carb - 38 (37%), prot - 39 (39%)

6:00 pm
4 oz lean hamburger patty
1 cup green beans

cal - 309, fat - 5 (13%), carb - 34 (44%), prot - 32 (42%)

8:30 pm
bed time shake - protein blend, 1 cup skim milk, 1 tbs natty pb

cal - 313, fat - 9 (27%), carb - 17 (22%), prot - 38 (51%)

Totals for the day:
cal - 1790
fat - 45 (23%)
carb - 171 (37%)
prot - 175 (40%)

This is pretty typical for what I've been doing the last 4 weeks. Around 1800 calories, roughly 40/40/20. I still have dairy in my diet, trainer says to drop it around 6 weeks out. I know that is somewhat controversial and I've thought about dropping it sooner. Other than that, I take a multivitamin, glucosamine, and vitamin C. I'll probably be getting some regular creatine (without the dextrose) and some glutamine soon. Also, I have flax oil caps and fish oil caps, but not sure where to fit those in.

I appreciate any feedback.

OH, stats: 5'7", 130 lbs, 17% BF

 

[sdupdike]

No one can give me pointers on my diet?

Emma? Jodi? Please?

 

[P-funk]

Hi everyone. I am about 12 weeks out from my first figure comp, and I wanted to get some feedback on my current diet. I have a trainer helping me, but she says that I'm ok with what I'm doing right now diet wise, and that we'll change some things in the next few weeks. Anyway, this is what I'm doing:

4:00 am
30 min cardio

5:30 am
2 EW, 1 whole egg
.5 cup oatmeal
1 cup skim milk

cal - 357, fat - 9 (24%), carb - 42 (45%), prot - 26 (31%)

9:00 am
Home made protein bar (oatmeal, protein powder, natty pb, sf syrup, dry nonfat milk powder)

cal - 248, fat - 8 (27%), carb - 27 (35%), prot - 25 (38%)

12:00 pm
workout (10 min cardio warmup, weights/pilates)

1:00 pm
PWO shake - whey, creatine (The creatine I'm using has dextrose, so I'm counting those carbs here. Should I not count those and add real carbs to my shake?)

cal - 260, fat - 1 (4%), carb - 39 (61%), prot - 23 (36%)

3:00 pm
4 oz chicken breast
.5 cup green beans
.5 cup brown rice

cal - 412, fat - 10 (24%), carb - 38 (37%), prot - 39 (39%)

6:00 pm
4 oz lean hamburger patty
1 cup green beans

cal - 309, fat - 5 (13%), carb - 34 (44%), prot - 32 (42%)

8:30 pm
bed time shake - protein blend, 1 cup skim milk, 1 tbs natty pb

cal - 313, fat - 9 (27%), carb - 17 (22%), prot - 38 (51%)

Totals for the day:
cal - 1790
fat - 45 (23%)
carb - 171 (37%)
prot - 175 (40%)

This is pretty typical for what I've been doing the last 4 weeks. Around 1800 calories, roughly 40/40/20. I still have dairy in my diet, trainer says to drop it around 6 weeks out. I know that is somewhat controversial and I've thought about dropping it sooner. Other than that, I take a multivitamin, glucosamine, and vitamin C. I'll probably be getting some regular creatine (without the dextrose) and some glutamine soon. Also, I have flax oil caps and fish oil caps, but not sure where to fit those in.

I appreciate any feedback.

OH, stats: 5'7", 130 lbs, 17% BF

If I were 12 weeks out I would ditch the milk. Ditch the dextrose filled creatine and go with something slow burning like oats. Ditch the protein bars. Add more fats. You have no omega 3's at all. Whole food at bed, ditch that shake. How much water are you drinking? Eat more greens. How many days a week are you lifting? Carefull with to much cardio.

 

[sdupdike]

I drink at least 80 oz of water a day. I do 3 days of weights, 3 days of pilates for my legs and abs, and cardio 5 days a week for 30 - 45 minutes.

Should I use regular creatine in my PWO shake, along with the whey and oats? Where should I add the EFA's? I wasn't sure where to put them in. I eat one egg yolk for breakfast, so I have some fat there.

 

[P-funk]

I drink at least 80 oz of water a day. I do 3 days of weights, 3 days of pilates for my legs and abs, and cardio 5 days a week for 30 - 45 minutes.

Should I use regular creatine in my PWO shake, along with the whey and oats? Where should I add the EFA's? I wasn't sure where to put them in. I eat one egg yolk for breakfast, so I have some fat there.

80oz of water is only like 2L!!! that is way low! I would suggest trying to get 1-2 gallons )) of water a day.

What do you do on those three days of weights? How many days are you doing cardio? Is pilates all you do for legs? Or are you training them directly.

You could eat more than one yolk to help get some fat and some more protein in the first meal since you are dropping milk.

regular creatine is fine with the whey and oats.

You need to add fat to every meal. the last meal is best being protein fat and fiber. I would say spread your EFAs out over all of your meals.

 

[reg56]

80oz of water is only like 2L!!! that is way low! I would suggest trying to get 1-2L of water a day.

He meant to say 1-2 gallons.

Just helping so you don't get confused.

 

[P-funk]

He meant to say 1-2 gallons.

Just helping so you don't get confused.

lol....oops. Yea, 1-2gallons. correct. I will edit that.

 

[sdupdike]

Ok, I'll definitely try to drink more water. I'm already going to the bathroom at least once an hour though, but I'll try.

I do Cardio 30 - 45 min 5 days a week, usually the elliptical. My trainer actually has me scheduled for cardio 7 days a week, but I thought I'd add in extra later if I need to.

On Monday, I train back and biceps. Wednesday, chest, shoulders, triceps. Friday, I do a back - chest circuit. Pilates only for legs and abs Tues, Thurs, Sat.

I am the one who posted a week or so ago and started the debate about pilates only for legs. I have been working out for a few years, so I already have a good bit of muscle on my legs.

Thanks for the pointers. So I'm going to drop the milk, drink more water, eat more green stuff, and spread out EFA's through all of my meals. Are green beans and brocolli sufficient for greens? That's really about all I can tolerate. I tried spinach a week ago and had to throw it away. Yuck.

 

[QuestionGuy]

lol, simple.........just throw up 3 times a day and you will be fine!!!! those girls look like anorexic people to me, not female bodybuilders are different tho....sorry to make you made or something its just my opinion, its great that you like that but why not put on a little muscle and compete in the bodybuilding category instead of the skinney ass category??? good luck tho, your diet is pretty good but ditch the milk!! ..................................dont be mad at me for saying that tho!!

 

[QuestionGuy]

geez, was i to rude ?? i hope not, sorry again..

 

[P-funk]

QG- you think the figure girls look anorexic?

sdupdike- I don't agree with anything your trainer has you doing. But hey, she is your trainer and there are more than one one way of doing things. I would stick with whatever she says instead of getting others involved. To many cooks in the kitchen will lead to you second guessing everything and in the end looking like a train wreck.

 

[JLB001]

lol, simple.........just throw up 3 times a day and you will be fine!!!! those girls look like anorexic people to me, not female bodybuilders are different tho....sorry to make you made or something its just my opinion, its great that you like that but why not put on a little muscle and compete in the bodybuilding category instead of the skinney ass category??? good luck tho, your diet is pretty good but ditch the milk!! ..................................dont be mad at me for saying that tho!!

I know damn well I don't look like some skinny anorexic girl that has never lifted a weight in her life. And I certainly don't train with pansy azz weights either.

 

[JLB001]

ok...I'd follow what P says on the diet. He knows his stuff.
With me I tend to do lower carb which isn't always the best thing for everyone.

I'd break the training into one body part per day, depending on how you look.

 

[P-funk]

I know damn well I don't look like some skinny anorexic girl that has never lifted a weight in her life. And I certainly don't train with pansy azz weights either.

yea, I agree. I have never ever seen a figure girl that looked anorexic? All of them have pretty thick little muscles and are shredded. I think they look better than the BB'er women most of the time even.

 

[sdupdike]

Thanks everyone. I agree about second guessing my trainer. I really respect her, and she has done this stuff before, but I agree that she is doing everything different than what I have read.

I also don't agree with QG about the girls looking anorexic. I guess it just depends on what you're into. It would take years and years for me to put the amount of muscle on me that I'd need to compete in BB. Some of them look great, but some are a little too masculine for my tastes. Besides, my husband would probably divorce me if I decided to go that route.

And Jodi, you look great.

 

[JLB001]

Aww...thank you! Really try what your trainer has you doing. If you're not happy with the results you can always change trainers later. Like Patrick says...there's more than one way to get there, just find one that works for you.