Need Help!

[J'Bo]

After looking at the member profiles, i know i will recieve some good feedback. I am 26 years old and just competed in my first fitness competition on April.28th. I placed 3rd out of 7 very tough competitors. The judges told me that i need to gain more shoulder, back and leg mass for my next show in September. So i have 4 monthes to do what i can. I am 5'9 and competed at 124lbs (12% BF) and two weeks later after eating everything in site i am only 128-130 lbs (15% BF). I trained for April's competition for 8 monthes and gained 4 pounds of muscle, and i now need more. I have never been over 132 lbs and 18% BF. Chocolate is not in my regular diet, but after the show i couldn't resisit. If anyone has any nutrition tips or training info to help me out, i would appreciate it. Thanks.

 

[Tank316]

welcome to IM. and congrats on competition. all you have to do to get some ideas check out some previous threads in the training forum and your diet in this section.W8 and CLP just finished up with there comps and they looked totally awesome[check out there pics]..[yummy], well any way, theres alot of people here willing to help, good luck, enjoy the stay. and chocolate after a show is a must, so dont feel to bad. but for now...drop the candy bar, move back slowly, thats good.

 

[w8lifter]

Welcome to the site

Perhaps you and I can get back on track together...I just competed on the 26th & I'm still trying to get back on track too LOL!

What kind of diet have you been using? Why don't you post it so we can see if we can get you back on track and gaining more muscle and get that BF down again.

Oh, and tell about the competition ....Which one was it, Strattford is sticking in my head but I think that was earlier than the 28th?

And Tank is right....step away from the candy bar ..*taking my own advice lol* ...here's a little something to motivate you to do that, if that doesn't work...go look in the mirror, that always works for me!

Originally posted by Dr. Pain
These are from another board, but it is something I see all of the time. I hope the authors of this realize that it will help others to see this!
Well i ran out of potassium, and did not taper off correctly. i went from an even 200 show night to 220 lqast night. now realizing that i could not have put on 20 lbs of fat in 48 hours, how can i get this water off? i leave for florida on friday, and even my ankles look fat, abs are almost gone, and i feel water everywhere.

Same for me. The night after my last show I bought a 1/2 gallon of Ben and Jerry's and a dozen Jumbo Macadamia chocolate chip cookies and proceeded with such a private glutton fest that i would have made Della Reese proud. Unfortuantely, I kept this up for the next week and gained about 25 lbs. You never do look quite the same.....

I understand what you are going through. I did a contest last May and that evening I was out of controll, eating and drinking everything I could find. Then next day I woke up and it was like I was staring at a whole new me, I too gained about 25 lbs in a matter of days. Even when I started to somewhat clean agian it never came off completly, although I didn't really care because I didn't have another show for quite some time. Its going to take some time, my best quess, and I hate to sound pesimistic but I don't think you can make it happen in a week with 20lbs. Like I said I did the same thing! Best of luck and I hope it all works out.


How bad was your post-contest pig-out? That has a lot to do with the swell up. There's not much you can do about it at this point except ride it out. Most of us have been there at one point or another, but just remember the way you are feeling right now for after the next contest you do! I know it's really depressing, but you have to be really careful after a show not to overdo it or the bloat surely awaits. I generally try to limit myself to a meal after the show, and I try to get right back on the straight and narrow Sunday morning. I've found that if I do that, I don't have any bloating at all. But if you pig-out all day Sunday, you almost always pay.

I've found it takes about 4-5 days to lose the bloat. Be sure to drink plenty of water and extra cardio will help you this week also. You'll be seeing your ankles again soon, don't worry!

KILLS ME!

DP

 

[J'Bo]

Info galore

Here it is the outline of what i did to prepare for the last show.

By the way the comp was so much fun. Going into it i did not know if i wanted to compete again. Once i got onto the stage i did not want to get off. As i mentioned before i came in 3rd place, and the top two competitiors definately deserved their placings.

It was the Winnipeg, Manitoba Novice Bodybuilding anf Fitness competition. I will post my picture so that you can see what i mean about having to build some muscle.

Glad to hear your with me w8lifter.

I got up from 126lbs to 132lbs from October 2001- March 2002 and stayed around 17% BF. Then i cut down to compete at 123lbs (lost 7 lbs in one week) and 12% BF. No matter what i seem to eat i never really go higher than 17% BF. I would like to ultimately compete at 130lbs and 10% BF.

Here is what i did last time around.

Diet consisted of the following: (the carbs and fats moved around during the cut down phase 1 month out)

Meal One (pre workout):
4 egg whites (1 yolk)
banana

Meal Two (post workout):
tin tuna, 1 Tablespoon ultra low fat mayo, celery, 1 cup rice, 1/4 cup pecans
or
tin salmon, 1/2 Tablespoon ultra low fat mayo, green onions, 2 pieces dry rye toast
or chicken breast and 1 cup rice or med. potato

Meal Three:
piece of fruit and protein shake
or
piece of fruit and 1/4 cup nuts

Meal Four:
steak, extra lean ground beef, or chicken breast
small potato, yam, or 3.4 cup rice
2 cups salad or steamed veggies
1 Tablespoon of low fat dressing or 2 Tablespoons of nuts

Meal Five:
popcorn
or
protein shake
or
banana and 1 Tablespoon peanut butter
or
100 g turkey breast, 2 plain rice cakes, and 1/4 avocado

The diet changed slightly as time went on (no mayo).
I still cheated every week at least once with a couple of binges (18 chocolate chip cookies). From 4 weeks out i was pretty good, only 2 cheats a week (still bad). I never changed my BF level from 13-14% one month out. The last week i cut all sugars and salt and never cheated. I lost 7 lbs in that week (water i am sure). BF level went down to 12% and i was 123lbs (5'9 height). when i did cheat usually my BF level dropped a percentage or two. Weird?

As for the training it went as follows: 4 weight training sessions a week, no cardio til Jan 2002, gymnastics 2 times a week (1 1/2 hours each). In January i started doing 3X 30 minutes of cardio and had to cut it down to 2 times a week because i was lossing too fast. Then the training increased to the following program 2 monthes out from comp.

Monday:
am shoulders, abs, and 30 minutes cardio
pm gymnastics
Tuesday:
am bis and back
pm routine practice
Wednesday:
30 minutes cardio
Thursday:
am chest and tris
Friday:
am legs
pm routine practice
Saturday:
am gymnastics
am 30 min cardio
Sunday:
off
posing and physique practice

Now here is the week after the comps pig out list: (hold on to your cookies)
ice cream sundae
loads of bread and bagels
every kind of cheese and dairy known to man
greesy burger
McDonalds
2 jam busters
box of mini donuts
chocolate cookies
and i really could go on, but i wont cause i feel sick already

Get this after eating all this i have only gained my 7 lbs back that i lost the last week, and went up only 2% BF. Can someone please tell me what is going on!

 

[J'Bo]

w8lifter

So when is your next competition?

Bodybuilding or Fitness?

We can definately get back on track together.
Help eachother get through those diets too.

I could also use some help from vetren tanners.

I used 6 coats of show tan for the show and i was no where near as dark as the other competitors. What do you guys use? Dream tan? Bronzers?

 

[w8lifter]

That's your typical low fat, calorie restricted pre-contest diet...I could make it so much better

YOu dropped fat after your cheats cause you raised your calories and increased your metabolism again after dieting so low.

Congrats on your placing....this was your first show? I'm the same way...bitch and complain about everything I have to do to compete and then when I'm on stage I'm in my glory, lol.

Looking forward to the pics, you should post them here instead of the pic gallery since you won't be able to see them till your post count gets up...I can move them after if you like.

P.S.....put the bread down!

 

[w8lifter]

I'm training for an Obstacle course right now.

I usually use 3-4 coats of pro-tan, but I give myself a good base of real tan to put it over though.

 

[J'Bo]

I would love you to make me a better diet plan.
No oatmeal please!

 

[J'Bo]

Competition Picture



Anyone have ideas on how to pump these shoulders up?
Tone the legs more and widen my back.

 

[Fitgirl70]

Wow, nice pic -- I love your abs and arms.
I'm interested in following your story!! Good luck with the next comp.

Oh yeah~~ Welcome Aboard!!

 

[ZECH]

J'bo.......you rock already!!! Welcome to IM! I knew before I saw your pic, if you placed third, you must look pretty awesome! If you do gain some size in shoulders and legs, you should do great!! Hang in there....train hard!! Look forward to seeing your progress!!(Wow! I can't stand it!! Another Hottie!!!!!!!)

 

[w8lifter]

Abs & chest are definitely a strong point, legs look like they just need some fine tuning, and shoulders definitely need some work. It's hard to tell what your back looks like from that pic. How long have you been training? And who gave you that diet?....did you do it yourself or did you have a trainer?

Can you post your w8 training program too...sets/reps/RI/exercises.

Oh, and I'm not going to give you a diet plan (unless you want to pay me for it )...but I will help you develop something better than what you have now, but you have to do a little work yourself...check out these links and then get back to me w/ your thoughts:

My Journal, starting at an appropriate page, lol ...hmmm, that was interesting (?) going over my old journal.

High Protein/Low carb Diet

Sticky at the top of the forum

DP's Fat Loss Primer

DP's Key's to Fat Loss

P.S....as a competitor, I don't think you should allow your BF to get to 17% even while bulking!

 

[J'Bo]

It is hard to say what my training routine consists of because every 6 weeks it changes exercises.

I do a split usually consisting of:
Bis and Back
Tris and Chest
Shoulders
Legs

In the last 3 weeks before the competition i changed it up and did more of a circuit training program, with higher reps.

During the rest of the year i do a rep range of 8-10 with usually 3-4 sets. The order and exercises i do change all the time, but i always include these power exercises.
Squats (dumbbell)
Deadlifts
Chest press (bar or dumbbell)
Dips
Arnold or Overhead presses
Lateral raises (deltoid raises)
Reverse Pec or Bent over rows
Wide Grip Chins
T-Bar Rows

I do 4-5 exercises shoulders
6-7 Legs
2-3 Biceps
2-3 Triceps
2-4 Chest
2-4 Back

I have been training seriously for about 4 years, one year training for fitness.

I just started creatine again (i was using it from october 2001-jan 2002). I take 1 teaspoon pre and post workouts.
Also am taking 1 teaspoon glutamine post workout.

My gymnastics coach and part time trainer Kary Odiatu (fitness Pro) gave me this general diet plan to go on. I do my weight training programs myself though.

Going to check the links you sent me out now.
Thanks, you are a great help.

 

[Fade]

Wow! Looking good.

 

[w8lifter]

Originally posted by J'Bo

My gymnastics coach and part time trainer Kary Odiatu (fitness Pro) gave me this general diet plan to go on. I do my weight training programs myself though.

OMG....I can't believe I'm about to fuck w/ Kary Odiatu's advice, LOL! But um...that diet could be much better, to put it nicely....shh, don't tell her I said that though

Do you do barbell squats at all? You still do 8-10 reps w/ DB's? Curious what weight you're using. Do you utilize any specific training priciples such as compound sets, drop sets or supersets? I have a leg program that I used to bring my legs up, it's killer but works great if you can handle it It's written on my website if you want to check it out.

 

[cornfed]

Re: Info galore

Originally posted by J'Bo
Now here is the week after the comps pig out list: (hold on to your cookies)
ice cream sundae
loads of bread and bagels
every kind of cheese and dairy known to man
greesy burger
McDonalds
2 jam busters
box of mini donuts
chocolate cookies
and i really could go on, but i wont cause i feel sick already

Get this after eating all this i have only gained my 7 lbs back that i lost the last week, and went up only 2% BF. Can someone please tell me what is going on!

Answer to your question, not just calorie increase and metabolism boost but increased insulin sensitivity and utility, causing greater growth potential and making it the best time for adding mass cleanly and w/o excess fat gain. Wonderful time!

But most importantly, what is a jam buster?

 

[nikegurl]

welcome J'Bo!

w8 - any calf secrets you'd care to share? yours are awesome! (did check out and print the leg program on your web. working on one i like that i got from gopro but will be trying that one next!)

 

[J'Bo]

Dont worry i wont tell.
Everyone responds differently and so i geuss she thought it would be best.
Now i have learn't and can modify the diet.

She is an awesome role model and friend.

I just took a look at the links you sent me (thanks), and i like the looks of your diet thats for sure.
Seems alot less strict and will help me to cut down the amount of cheats. I never knew that about heavy cream. I will have to start taking my creatine with it instead of juice. My boyfriend will also be happy to hear that because he just started using pure glucose with his creatine.

I will take a peak at your website for your leg routine.
I am prepared to do anything to make those muscles pop up and out. You think 4 monthes is enough time to make some changes?
I want to show those judges who they are dealing with.

 

[J'Bo]

Must you have?

Did you really have to copy and paste my pig out week?
Makes me relive it all over again.
Haha.

I am ready to do what ever it takes (almost) to build major muscles.

A jam buster? You really don't know what they are?
Where do you live? They are delicious icing sugar dusted doughnuts filled with a jam filling. Ummm ok thats enough.

 

[nikegurl]

J'Bo - I've been following the eating plan that W8 bookmarked info on for just over 2 weeks and seen lots of progress already.

It's tough for the first few days but after that - not bad at all. My energy level has been great even on the no carb days. I'm following the total carb deplete and then load every 4th day for my last meal (yam, oatmeal, veggies, banana)

Now I'm only on week #3. Haven't even been through a tweak to the plan yet. But I can tell you it's been better for me then any of the other plans I've tried (including the 50/30/20 type eating)

Lots of great resources here. Give it a go!

I definitely think you can bring your legs and back up in 4 months!

 

[J'Bo]

These may sound like dumb questions, but what are heels elevated back squats, front squats, postition deadlifts, and good mornings?

How long so i do each phase for?

Yah this sounds killer, but i am up for the challenge.
I'll let you know how it works out.

No i don't do barbbell squats, i went to a seminar by Laura Bennetti last year and she said you can never get low enough with barbbells (for women).
As for weight, my legs are the weakest part of my body.
Deadlifts: 70-80lbs of 10 reps
Squats: 50 lbs of 10 reps
Leg extensions: 30-40lbs of 10-15 reps
Lying leg curls: 30 lbs (tore left hamstring 1 month ago) of 10 reps
Abductors: 120 lbs of 15 reps
Adductors: 120 lbs of 15 reps
Leg Press: 70 lbs of 10-12 reps

I have done the 12,10,8,6 supersets, drop sets, and compound sets too.

 

[cornfed]

Re: Info galore

Now here is the week after the comps pig out list: (hold on to your cookies)
ice cream sundae
loads of bread and bagels
every kind of cheese and dairy known to man
greesy burger
McDonalds
2 jam busters
box of mini donuts
chocolate cookies
and i really could go on, but i wont cause i feel sick already

Dang, did I do it again? Well, I'm down in Texas, so no, no Jam Busters for me... and that's a good thing too. LOL.

 

[J'Bo]

Nikegurl,

How many weeks are you out from competition?

There are a few variations of the diet on the link, which are you using?

What is your BF level now?
Just curious because i dont want to start carb depleting so far off from contest, i am scared to lose the little muscle that i have worked so hard to get.

 

[J'Bo]

Cornfed,



Your a brat!

 

[nikegurl]

hi j'bo. i competed 10 years ago and made lots of diet mistakes at the end....no contest in site. just trying to get lean and put on some size (muscle of course)

for the first time - it seems like i'm managing to do both. again - i'm only in my 3rd week but i've trained for awhile and tried lots of plans. this one is working for me.

my bodyfat is way too high - about 17%. most of it's in my big ole butt! but in less then 3 weeks i've seen very clear changes in my upper body. lower body is slower but i can't complain since i'm the one who let my bodyfat get that high.

i don't think you have to worry about losing muscle. i'm actually eating more calories and protein then before and still getting leaner. the scale hasn't budged but my waist is smaller and i have definition that wasn't there before. i can see the 3 heads of my shoulders now and the vein in my bicep is finally back. again - i'm still at about 17% bodyfat so i have a ways to go.

but it's headed in the right direction and i'm feeling good.

i'm eating 25-30 grams protein at each meal and about 15 grams of fat. carbs just from veggies (cucumber, brocolli, green pepper and celery are my favs). every 4th day i carb up with the yams oatmeal banana for my last meal of the day.

dr. pain and w8 really know their stuff. i have to think if the scale is staying the same and i'm getting visibly leaner with a smaller waist that i'm not losing muscle. i'll keep people posted as i continue. like i said - i'm so new to this. dr. pain and w8 are the ones to help most. but my experience with the eating plan they talk about has been really good so far.

 

[w8lifter]

Dammit, I had a whole big post and I lost it...I freaken hate that!!!!!!! :

Anyway....Why don't you post a quick 6-meal plan from what you've learned/read so far and we can get started on a good diet for you. We don't need to cut out carbs...we want to build muscle right? W/o gaining much if any fat....actually, you'll probably lose a little fat on this diet w/o even trying! What we want is an optimal balance of protein, carbs and fat...lean protein, slow-burning carbs and healthy fats.

Okay, the second time I disagree w/ a pro, lol, but I don't know what Laura Binetti is talking about w/ the squats and the bars...sounds like bull to me!

Anyway, you'll need to learn to squats, don't be afraid of the bar...if you can squat w/ 50lb db you can squat w/ a bar!

Alright, Heels Elevated Back Squat: The bar will sit on on the back of your shoulders, (not your neck) as here ....your heels should be elevated ideally on a slanted board...if you don't have one, use a couple plates or regular board...this will take the hamstrings/glutes out of the movement a bit and focus more attention on the quads.

Front Squat...the bar will be placed across the front of your shoulders w/ an olympic grip or arms crossed like this

Positition Deadlifts: simply means you deadlift from different positions on each set....off the floor, off a bench, etc.

and Good Mornings: are here

Now....if you don't know what these exercises are and/or have never done them...and don't have anyone to show you proper form you really shouldn't do them at all. We can work something else out for you.

Each phase is 4 weeks long.

 

[cornfed]

A brat!

 

[kuso]

Looks like she nailed you down after just two posts Corn

BTW....welcome aboard J`Bo

 

[cornfed]

Watch yer ass, bud...I have greater power than ever b4. And Welcome J'Bo.

 

[kuso]

Originally posted by cornfed
Watch yer ass, bud...

Why? .... you feeling horny again

*turns around and runs like he!!*