just starting out questions

[jagfann]

I have decided to do a bodybuilding competition. (summer 2006) I am active (typically run 20-30 miles per week) I am female, 5'9" and weigh 164#. I do have some middle area (abdominal) fat. (more than I'd like) My question is: should I diet and lose the fat first then start weight training? I have calculated some protien, fat, and carbohydrate requirements and they seem very high. Should the calculations be based on desired weight or current weight? sample diet and calculations would be greatly appreciated. Any information for that matter will be appreciated. Thanks in advance

 

[P-funk]

drop all the running.

start weight training seriosuly.

diet at the same time you start weight training.

 

[jagfann]

stop running huh?

drop all the running.

start weight training seriosuly.

diet at the same time you start weight training.

I thought I should be doing cardio 3 x per week. By all recommendations I have found...my diet should be 126 gm protein/day....41gm fat/day...and 397 grams of carbs/day. That sure is a lot. Can I substitue shakes for meals during the day? No cardio huh? (sorry, Ive been running for about 4 years, marathons/etc. just trying to let it sink in) thanks again

 

[BUA]

Cut first, thats what i should have done!
i believe if you havent got alot of lbm to start off with then you cant lose much when you cut at first but if you do it after you have gained lbm then you could potentially lose some of it!

 

[jagfann]

thanks for the input...I really appreciate it.

 

[Emma-Leigh]

Hello and welcome.

I have decided to do a bodybuilding competition. (summer 2006) I am active (typically run 20-30 miles per week) I am female, 5'9" and weigh 164#. I do have some middle area (abdominal) fat. (more than I'd like) My question is: should I diet and lose the fat first then start weight training?

Start weight training regardless. You NEED to weight train whether you are trying to lose fat or gain muscle.

As P-funk said - you might want to decrease the amount of cardio you do and add in a good, basic weight training program and cut cardio down to ~3 days a week (at first) so you can focus on your weight training. Don't make them enduro-sessions either. 30-45 minutes would be sufficient.

If your diet is good then, being new to weight training, it is likely you will easily lose fat and gain muscle at the same time...

I have calculated some protien, fat, and carbohydrate requirements and they seem very high. Should the calculations be based on desired weight or current weight?

Base them on your goals, your current lean mass and your activity level.

By all recommendations I have found...my diet should be 126 gm protein/day....41gm fat/day...and 397 grams of carbs/day. That sure is a lot.

Ok - although I am not entirely sure of your situation/ body fat% etc you certainly want more protein than this and you probably want a good deal less carbs.

Although it is not absolutely essential that you 'count' at this stage (what is more important is that you eat enough and you train hard and you rest enough) but I would aim for something in the order of 190-200g protein, 45-50g fat and 225-250g carbohydrates.

Can I substitue shakes for meals during the day?

Real food is always better, but if you can't then making a home-made meal replacement shake (eg: fruit, whey, some healthy fats, some carbs such as ground oats, yoghurt etc) is fine.

Shakes are also good after weight training.

No cardio huh? (sorry, Ive been running for about 4 years, marathons/etc. just trying to let it sink in)

Not necessarily 'no cardio' just - less cardio. A lot less. If you want to do BB then you have to focus on 'building your body'... and running marathons are not going to let you do that!