New & Need Help - Bodybuilding Discussion on Bodybuilding.net Nutrition Forum

ecicinelli · 01-18-2007, 02:57 PM

So after about a year of being in and out of the gym I've finally decided to get serious and take my goals to a whole other level. A couple of the trainers in my gym really motivated me to train for a Figure competition (yes I'm female) for Sept. 29th of 07' and I'm off to a great start but I need some help with the whole diet thing.... This is currently what my EXACT schedule of eating is....mmmmm.....LOL...

Input is most appreciated

*wake-up at 5:00a.m. and usually just drink water on the way to the gym for AM cardio unless I'm having major stomach cramps and then I'll eat a banana

*AM cardio workout is from 6:00-6:30a.m.

7:00a.m. Protein shake (Isopure) w/ skim milk
Rice cake

9:00a.m. Oatmeal
Green tea (one or two cups) black

11:00a.m. Protein shake w/ skim milk

1:00p.m. Tuna w/ crackers (they come in this travel pack)
V8 (low sodium)

4:00p.m. *Pre-weights workout
Low-fat yogurt smoothie
Rice cake

*Post-weights workout
Protein shake w/ only water

7:00/8:00p.m. Chicken
Broccoli

10:00p.m. Protein shake w/ only water

Okay, so as you can see my diet is BORING, which I'm partially okay with because I've finally mentally gotten to the point where food is fuel, bottom line. At the same time I want to vary things up and make sure that I'm getting what I'm supposed to. Should I add fruits? What are your thoughts on that because being a simple carb I'm really trying to keep that limited.....

My Stats/Goals are as follows:

Current weight: 155

Goal weight: Don't really care, just want a lot of cut and build but probably around 135/140

Measurements/Basic:

Chest: 39 1/2
Waist: 32 1/2
Hips: 39

Thanks for your help!!!!!!!!!!!!!!!!!!!

Erin

Scorcher2005 · 01-18-2007, 03:29 PM

I dont really know what females, yours specifically, calorie/macros goals are. But one thing i did notice is that you call fruits simple carbs. They arent looked at like that anymore. They go by a GI rating. Look at the sticky's for more info on that.

TALO · 01-18-2007, 06:32 PM

Quote:

Originally Posted by ecicinelli

Okay, so as you can see my diet is BORING, which I'm partially okay with because I've finally mentally gotten to the point where food is fuel, bottom line. At the same time I want to vary things up and make sure that I'm getting what I'm supposed to. Should I add fruits? What are your thoughts on that because being a simple carb I'm really trying to keep that limited..

your right food is fuel...you are going to eat alot more and alot different if you want to step on stage and compete. More protein for one, drop the shakes...and no fruit, way to much sugar.

TALO · 01-18-2007, 06:34 PM

This is what my wife did in 2005 in order to step on stage...

1650 calories
825 calories protein/fat
825 calories carbs

1.5 oz (dry measurment) Oatmeal or cream of wheat or Shredded wheat 150
1/2 cup skim milk 45
4 egg whites 68

1/3 cup cooked rice or 2.5 oz potato or 1/2 cup yam 76
3 oz chicken breast or 4 oz tuna 147
1/2 mixed vegs or 1/4 cup corn or 1/3 peas 40

1/3 cup rice or 2.5 oz potato or 1/2 cup yam 76
3 oz chicken or 4 oz tuna 147
4 oz carrot or 5 oz broccoli or 5 oz cauliflower 40

1/2 cup rice or 4 oz potato 76
3 oz chicken breast or 4oz tuna or 6.5 147
1/2 cup mixed veg or 4 cups salad or 5 oz green beans 40

1/3 cup rice or 2.5 oz potato 76
4 oz turkey breast or 3.5 oz chicken or 3.5 oz halibut 147
1/2 cup mixed vegs or 5 green beans or 1/4 cup corn 40

1/2 cup rice or 4 oz potato or 2/3 cup yam 109
3 oz chicken or 9 egg whites 147
4 oz carrot or 4 cups salad 40

basically the same as what I did and posted for someone else , only a lot less calories.

Good luck

TALO · 01-18-2007, 06:35 PM

The following items are removed from your diet 14 – 10 days before your show:

- All spices should be gone at this point. You may still use cinnamon and pepper.

-Tuna and eggs should be replaced with fresh chicken breast

-Tomato and celery

-Aspartame products: gum, pop, sweetners, Crystal Light

-Tap water should be replaced with distilled water or if you are having
muscle cramping problems, a sodium free spring water.

-Cook all your vegetables in distilled
-Coffee or tea should be made with distilled
-Brush your teeth using distilled water

-Distilled water will replace toothpaste on Friday and Saturday

Scorcher2005 · 01-19-2007, 08:43 AM

Quote:

Originally Posted by TALO

-Distilled water will replace toothpaste on Friday and Saturday

Whats this have to do with nutrition?

_Wolf_ · 01-19-2007, 08:49 AM

^^^ lol

TALO · 01-19-2007, 09:28 AM

Quote:

Originally Posted by Scorcher2005

Whats this have to do with nutrition?

nobody said this was the healthiest sport to be in ( competitive bodybuilding/figure). It is taken to the extreme with the last few days.
Think also no water for atleast 24hrs prior. ( figure , they might not have to do this )

I'm sure other people have knowledge in this...

ecicinelli · 01-19-2007, 04:56 PM

WOW!!!! Thank you to everyone who replied and gave AWESOME feedback

Thanks again!!!!!

01-18-2007, 02:57 PM	#1 (permalink)
ecicinelli Rank: New Member Experience: > 1 Year Join Date: Jan 2007 Location: Southwest Florida Posts: 3 Country: Gender:	New & Need Help So after about a year of being in and out of the gym I've finally decided to get serious and take my goals to a whole other level. A couple of the trainers in my gym really motivated me to train for a Figure competition (yes I'm female) for Sept. 29th of 07' and I'm off to a great start but I need some help with the whole diet thing.... This is currently what my EXACT schedule of eating is....mmmmm.....LOL... Input is most appreciated wake-up at 5:00a.m. and usually just drink water on the way to the gym for AM cardio unless I'm having major stomach cramps and then I'll eat a banana AM cardio workout is from 6:00-6:30a.m. 7:00a.m. Protein shake (Isopure) w/ skim milk Rice cake 9:00a.m. Oatmeal Green tea (one or two cups) black 11:00a.m. Protein shake w/ skim milk 1:00p.m. Tuna w/ crackers (they come in this travel pack) V8 (low sodium) 4:00p.m. Pre-weights workout Low-fat yogurt smoothie Rice cake Post-weights workout Protein shake w/ only water 7:00/8:00p.m. Chicken Broccoli 10:00p.m. Protein shake w/ only water Okay, so as you can see my diet is BORING, which I'm partially okay with because I've finally mentally gotten to the point where food is fuel, bottom line. At the same time I want to vary things up and make sure that I'm getting what I'm supposed to. Should I add fruits? What are your thoughts on that because being a simple carb I'm really trying to keep that limited..... My Stats/Goals are as follows: Current weight: 155 Goal weight: Don't really care, just want a lot of cut and build but probably around 135/140 Measurements/Basic: Chest: 39 1/2 Waist: 32 1/2 Hips: 39 Thanks for your help!!!!!!!!!!!!!!!!!!! Erin

01-18-2007, 06:34 PM	#4 (permalink)
TALO Rank: Lightweight Experience: 10+ Years Join Date: Sep 2006 Posts: 1,638 Country: Gender:	This is what my wife did in 2005 in order to step on stage... 1650 calories 825 calories protein/fat 825 calories carbs 1.5 oz (dry measurment) Oatmeal or cream of wheat or Shredded wheat 150 1/2 cup skim milk 45 4 egg whites 68 1/3 cup cooked rice or 2.5 oz potato or 1/2 cup yam 76 3 oz chicken breast or 4 oz tuna 147 1/2 mixed vegs or 1/4 cup corn or 1/3 peas 40 1/3 cup rice or 2.5 oz potato or 1/2 cup yam 76 3 oz chicken or 4 oz tuna 147 4 oz carrot or 5 oz broccoli or 5 oz cauliflower 40 1/2 cup rice or 4 oz potato 76 3 oz chicken breast or 4oz tuna or 6.5 147 1/2 cup mixed veg or 4 cups salad or 5 oz green beans 40 1/3 cup rice or 2.5 oz potato 76 4 oz turkey breast or 3.5 oz chicken or 3.5 oz halibut 147 1/2 cup mixed vegs or 5 green beans or 1/4 cup corn 40 1/2 cup rice or 4 oz potato or 2/3 cup yam 109 3 oz chicken or 9 egg whites 147 4 oz carrot or 4 cups salad 40 basically the same as what I did and posted for someone else , only a lot less calories. Good luck
	TALO's Sig:"But when do you actually grow? Well, we don't grow in the gym. In the gym, we destroy. We tear down the body. We only grow when we are recovering. That's right, I said recovery. I see it all the time--people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. I could train the same all year round and get big or get ripped just by eating different and taking different supplements"

01-18-2007, 06:35 PM	#5 (permalink)
TALO Rank: Lightweight Experience: 10+ Years Join Date: Sep 2006 Posts: 1,638 Country: Gender:	The following items are removed from your diet 14 – 10 days before your show: - All spices should be gone at this point. You may still use cinnamon and pepper. -Tuna and eggs should be replaced with fresh chicken breast -Tomato and celery -Aspartame products: gum, pop, sweetners, Crystal Light -Tap water should be replaced with distilled water or if you are having muscle cramping problems, a sodium free spring water. -Cook all your vegetables in distilled -Coffee or tea should be made with distilled -Brush your teeth using distilled water -Distilled water will replace toothpaste on Friday and Saturday
	TALO's Sig:"But when do you actually grow? Well, we don't grow in the gym. In the gym, we destroy. We tear down the body. We only grow when we are recovering. That's right, I said recovery. I see it all the time--people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. I could train the same all year round and get big or get ripped just by eating different and taking different supplements"

01-19-2007, 08:49 AM	#7 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,339 Gender:	^^^ lol
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

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01-18-2007, 03:29 PM	#2 (permalink)
Scorcher2005 Rank: Member Experience: 2-3 Years Join Date: Nov 2006 Location: Beaufort, SC Posts: 490 Country: Gender:	I dont really know what females, yours specifically, calorie/macros goals are. But one thing i did notice is that you call fruits simple carbs. They arent looked at like that anymore. They go by a GI rating. Look at the sticky's for more info on that.

01-19-2007, 04:56 PM	#9 (permalink)
ecicinelli Rank: New Member Experience: > 1 Year Join Date: Jan 2007 Location: Southwest Florida Posts: 3 Country: Gender:	WOW!!!! Thank you to everyone who replied and gave AWESOME feedback Thanks again!!!!!

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