New Competitor!

[kygurl]

Hey!
I am new to this forum, and was needing some advice! I am wanting to do my first competition (Bikini) in August or October, maybe both! I was needing some advice on meal plans and maybe training!

I am currently 5'5", 136lbs, i work out about 5 days a week, cardio4-5 times a week, and eat pretty healthy, with an occasional cheat meal! wanting to clean up my diet a little more...

The only supplements i am on is Bev. internation, UMP.

I would appreciate ANY advice!!

 

[Marat]

Hey, welcome to the forum.

Give this a read. http://www.ironmagazineforums.com/new-members-begin-here/97077-read-me-first-homework-1-newbies.html

Come back with the numbers we are looking for, and hopefully we'll be able to get you ready for your competition.

 

[kygurl]

Ok here are my numbers:

Current lean weight: 114.2 pounds

Lean weight at end of cut: 114.2 pounds

Weight at end of cut: 124.2 pounds

Given your anticipated 0.0-pound muscle loss, you will hit your target bodyfat of 8.0 % at a body weight of 124.2 pounds.

At a loss of 2.0 pounds per week, you will hit your goal weight of 124.2 pounds in 5.9 weeks (about 1.5 months), which theoretically means running a caloric deficit of 1000.0 calories per day.

Typical day of eating

Yogurt
UMP

UMP

Grilled chicken and apple

1 oz dry roasted pnuts

Grilled chicken and veggies or yogurt

At night if i have to have something i eat special k bar or south beach bar



Work out outs include:

Sunday cardio and abs
Monday-Chest and weighted abs/cardio in am
Tuesday-Legs and incline walk
Wednesday off
Thursday Cardio in am and then pm arms /abs
Friday-Cardio some fridays
Saturday-cardio, shoulders, and weighted abs