Diet help!!!

[Katikinnz]

Hi all,

I'm new to this bodybuilding thing and I've got about 20lbs to lose before Jan/Feb to get to a pre-competition weight. I'm doing cardio, weight-training and watching what I eat, but I need help! A few questions...

When do you all start dieting prior to a competition?

Also, any recommendations for dieting now? Should I just count calories, or should I cut carbs or what?

Any help would be greatly appreciated! :)

Thanks!

~K~

[tiramisu]

Current weight, height, bf%?

The old 1 pound per week is generallly the best way to hold onto muscle.
Are you weighing in the day before? the day of? What kind of competition?

There are plenty of ways of making weight depending how close your weigh in and event are.

You can likely drop 12-15 pounds by Feb 1 by simply dropping your calories to 500 a day below maintenance.

If you go with a ketogenic type template you can like drop another 6-8 pounds of water and few more in fat.

If you are an athlete you don't want to end up weak and useless having chewed up your muscle so don't get too aggressive with calorie reduction.

[Katikinnz]

Unsufe of BF%, height 5'3, weight 167. I used to powerlift and 147 seemed to be a good weight for me where I maintained my strength and muscle.

As far as the comp goes... I was hoping to do the bodybuilding and not figure. Date is April 10, with the weigh-in being that morning I think.

So should I cut my calories and maybe try a fat burner? When would I start a Ketogenic diet... coming close to the comp, or now?

Thanks! :)

[tiramisu]

There are a whole whack of female bodybuilders on this board. I'll let them weigh in on this. I know that they tend to use a slightly different approach to cutting with carbs days than the men.

I will say that I had excellent progress with Dave Palumbo's template and would feel mostly comfortable recommending it...

You should be able to use the template for a 130+ pound woman as written.
http://forums.rxmuscle.com/showthread.php?t=5

[Dryvrgrl]

My contest is in may... I started back on my diet last week!... get on a plan now... especially if you have weight to drop! (when I say Im on a diet now... that doesn't mean I am trying to drop weight now... it just means a scheduled nutrition plan for optimum growth and minimal excess fat gain... I only end up having to "diet down" for about 2 weeks precomp... but Im a hard gainer and normally sit low BF)

[Dryvrgrl]

K- are you doing Bodybuilding? fitness or figures?

[Katikinnz]

I am hoping to do bodybuilding

[Praetorian]

Most of my female clients run 16-18 weeks to get into shape for BB. If you havent competed before then I doubt 20lbs is an accurate measurement...I would suggest using the mirror and not worrying about the numbers. A ketogenic diet is the most efficient way to lose fat and maintain muscle. Also I would suggest avoiding any type of stimulant based fat burners...they wreak havoc on a females adrenal system.
P

[Katikinnz]

Thanks! Ketogenic diet it is. Do you suggest any specific fat burners?

Also, you say your clients run 16-18 weeks out. How often and how long do they run for? Is that the best cardio exercise - versus stairclimber, rower, biking?

[dainbramaged]

Unsufe of BF%, height 5'3, weight 167. I used to powerlift and 147 seemed to be a good weight for me where I maintained my strength and muscle.

As far as the comp goes... I was hoping to do the bodybuilding and not figure. Date is April 10, with the weigh-in being that morning I think.

So should I cut my calories and maybe try a fat burner? When would I start a Ketogenic diet... coming close to the comp, or now?

Thanks! :)

If it's the NSABBA, I think the weigh-in might be the night before the comp, so you might want to check out the website to confirm.

[Katikinnz]

Will do! Thanks!

[Praetorian]

Thanks! Ketogenic diet it is. Do you suggest any specific fat burners?

Also, you say your clients run 16-18 weeks out. How often and how long do they run for? Is that the best cardio exercise - versus stairclimber, rower, biking?

Clarification by run i meant run the diet for 16-18 weeks not run for cardio ;o)
On a keto diet you would NEVER run unless you liked losing muscle...a nice brisk walk is all that is needed...keep heart rate under 130bpm no stairclimber, rower, or bike....treadmill or walk outside. Clen, T3, and GH are the only pharm fat burners i would recommend...for natural one I would suggest Lipolyze and Somalyze by Species...they are both non stimulant based.
P

[countrychic]

I had great results with the Keto diet. Are you able to hire a trainer for your first show? It definately helps, any questions ect they are there to help you through the process.

[Katikinnz]

I had a trainer set me up with a program (more Cross-fit than anything) back in July, which I've been doing consistently. However, she hasn't been much help diet or posing wise.

I spoke to someone at the gym tonight, and I'm going to switch trainers and get a new program.

I also had my bodyfat calculated, so I have an idea of how much weight and bodyfat I need to lose in order to compete. And also found out how much protein to eat! :)

I start with Shawn on Saturday! My gym is also thinking about putting on a posing workshop! :)

Thanks for all the help! It's very much appreciated! :)

[Felinecougar]

HI..I have done 12 week diets when I had only 12-15 lbs to drop and I have done 20 week diets when I dropped 15 % of my bodyfat and gained 10 lbs of lean mass.

I agree with everyone, one lb a week will help you maintain mass. Eat 5 meals a day, very important for myself to count calories, carbs and protein so I'm sure i"m getting enough.