your advice would be appreciated

[karla.marie]

I had did my first show at the NSABBA provincials and placed 3rd in figure tall. Starting dieting in january and i was 186lbs and went down to 140lbs. Since after the show i've been having a really hard time staying on top of my diet.... workouts are still great though. Been lifting really heavy weights to put on size... but now im fed up with the weight ive gained and i want to lose it within 2-3 months. I've gained a lot back im at about 175lbs now. I made this diet up for myself going off of previous contest prep diet but adding more natural fats..... just want opinions....

Fasting cardio AM.
meal 1... 1/2cup eggwhites, 1/3 oats, 1/2 unsweetened almond milk
meal 2.... 1tbsp natural pb
meal 3.... 3oz fish/chicken, 10 asparagus spears
meal 4.... bell pepper
meal 5.... 3oz fish/chicken, 10 asparagus spears
Before bed.... 3/4 scoop casein protein... OR 2 tbsp cottage cheese.

Weights 5 days a week... 1hr30min cardio everyday
I will also be taking clen 2 weeks on and then 2 weeks off

thank you!

[Praetorian]

Hi Karla,

Your diet is too low in protein as well as fats..and I would suggest only 5 meals and lose he oats and almond milk...unnecessary carbs.

Try this:

Start with Diet #2 until weight loss stalls...then alternate 1 day on DIET #1..... 2 days on DIET #2 and then repeat.

Start cardio 25min everyday walking only outside or treadmill...increase by 5min weekly if weight loss stalls.


Diet #1

•Meal #1 - 12 egg whites
•Meal #2 - 40g whey protein
•Meal #3 - 6oz chicken with 1-cup asparagus or green beans
•Meal #4 - 6oz white fish (fluke, flounder, sole, ect.) With a green salad with vinegar & mustard (no olive or macadamia nut oil)
•Meal #5 - 35g whey protein or 12 egg whites


Diet #2

•Meal #1 - 2 whole (omega-3) eggs with 6 egg whites
•Meal #2 - 35g whey protein with 1 tablespoon all natural peanut butter
•Meal #3 - 6oz chicken with 1/4-cup (1oz) cashew nuts, or almonds, or walnuts (vary it)
•Meal #4 - 6oz salmon, swordfish, or red meat with a green salad (no tomatoes, red peppers, or carrots) with 1 tablespoon of olive oil or mac nut oil and vinegar
•Meal #5 - 35g whey with 1 tablespoon all natural peanut butter or 2 whole (omega-3) eggs with 6 white


P

[karla.marie]

Great thank you so much! I will be starting that diet tomorrow. Been on the diet i made for 2 days and i feel like shit... now i know why haha.

Really appreciate your help :)

[ange_d]

Hey Karla!
Great to see you on this board!
I know you are asking for P's advice but I sometimes jump in on figure girls' question (sorry P - hope you don't mind)...
I remember you a lot, great physique and beautiful face. I think you actually hold a bit too much muscle for figure and need to be just a little leaner to have a tighter look.

Off season is often challenging for new and even experienced competitors. The fact that you are still progressing in the gym is a great thing. I see too many girls give up the gym once they gain weight post contest.
The "off season" diet you posted is nuts...way too low cal's! I show prep'd off way more than that!
For an off seson diet you need to be realistic and enjoy life. No need to suffer IMO.

Also, thats a crap load of cardio, if you like doing it great but if you are only doing it to burn cal's and hate every minute you won't do it for long.
If I were you I would start eating cal's in the range of 1800 (with your muscle and your activity levels that should produce a long lasting fat loss) and only decrease as necessary. If you start your "off season diet" at 1200 cals (or 600 like the diet you posted, yikes!) what are you going to do when your "on season" starts?
I know P is the keto guy and I can't argue that keto works. For the April shows I followed a pretty near keto diet with very little cardio and it works really well but if you enjoy carbs they won't hurt you escpecially off season as long as you keep your cal's in check.

Best of luck, I think you have great potential!
-A

[ange_d]

Your diet is too low in protein as well as fats..and I would suggest only 5 meals and lose he oats and almond milk...unnecessary carbs

P, really? Almond milk unnecessary carbs?
I have to disagree with you. Almond milk has nearly no carbs and is a great addition to any diet.

[Praetorian]

You could replace the nuts with almond milk....but its not as good nutrition wise as raw almonds...you have to beware the fat content as well...so as a substitute yes...in addition to no. Also over half of our clients are women many being figure, fitness, bodybuilding, or bikini competitors and we obviously use a slightly different approach then with the men. Keto is just one tool we utilize but we do use many other variations of diet...it all depends on the client, hormone levels, insulin sensitivity etc....its not cut and dried.
P