Sandra Wickham Fall Classic Nov. 13th 2010

Hey everyone!

I am finally planning on competing this November and wondering if anyone on here is still willing to give me advice.

I have 8 weeks and 6 days till show time and am really nervous about showing up in good condition and just being backstage/onstage.

I have been slowly dieting since May. Went from 205 to 177 as of two weeks ago.

Decided I might be doing the show, still have another 4 weeks to make my final decision.

Currently I'm sitting at 171.5 ( 5'5") eating 2190cals per day. I plan on comming in at 160 or just over. Last year for photos I was about 165lbs and aprox 6% b.f.

2 weeks ago I decided I would take another approach to dieting and will dieting with a higher carb intake (aprox 200g) and a lower protein intake (aprox 225g protein) and 40g fat (from meat sources and some omega 3,6, and 9's).

Last year I did a ketogenic diet with one carbup/re-feed day a week, but thought I would try something different.

Cardio is currently 30min 6 days a week walking on a treadmill in the a.m.

Then in the afternoon I am following a split return, with varying rep ranges (week to week)

I plan on upping the cardio to 40min this week (4days), with maybe 2 days of HIIT.

This is a basic description of what I have been doing thus far. And would love to follow up with more information and questions when others respond.

Thanks.

Not sure if anyone going to give you enough advice to get you into contest shape, but I have 4-5 guys doing that show but certainly not for free. PM me if you want more info.

post pics

I will post some pics when I figure out how to use this macbook.

These photos were from last summer. Sorry they are so dark, and so few of them, but that's all I could find on this computer. I'll add more when I can.

Need to work on my posing so my musculature doesn't look so out of balance.

More.

I'd say do what you did last time -- you looked pretty damn good -- how'd you finish?

2nd. Haha. There's always room for improvement.

I wasn't competing. This was just a practice run and just for the photoshoot.

I really should have last year, but decided against it. It wasn't one of my goals, but now it seems to be.

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Originally Posted by thetruepitbull

2nd. Haha. There's always room for improvement.

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Indeed but I'd say tweak what you did last time instead of go for fullscale change....

Very nice definition..

If it isn't broke don't fix it!

Your conditioning last year would be good for any regional level show.

Do what you did last year but do it for 2-4 weeks extra and you will be bang on!

I could stick to what I was doing last year, but would like to change it up and keep the carbs in there, and may switch back to a keto diet in the following few weeks.

But my major concern right now is my weight loss and it seems to be quite high.

Since switching to more carbs, and way less fat, and half the protein (400g to aprox. 220g/day) I have gone from 177 to 168 this morning in 17days. That's 9lbs.

This week I just started carb cycling with 'high' and 'low day'. Low day E3D.

Protein is roughly 220g. (28g/meal * 7 meals + 24g shake)
Carbs are aprox 200g.
Oats pre-workout, grinded oats post-, brown rice 1 hour later, then more rice 2.5hrs later.
Fats are aprox. 40g

On my low day my carbs are around 150g. That's an approximate amount because I don't have the exact figures with me. So, high day cals are just under 2200cals. and on the low days are 1900cals.

Cardio this week has been 40min of steady state everyday.

I need to prevent as much muscle loss as possible with keep fat loss consistent.

What do I do? Increase carbs for a day, have a cheat meal?? I should be loosing 9lbs in 17 days. That 0.53 lbs/day. And that's alot. Whether it be muscle, water, or fat it's just too much as far as I am aware of.

Help would be appreciated.

Will post recent pics soon.

Pics were taken last night.

If you are concerned with too much weight loss add in a bit more protein and see what happens, if it works out add in a bit more, etc...

Also, don't get to caught up with your weight, water can play a big role and weight loss isn't linear. How is your strength? I find that's a better indicator of muscle loss.

Strength is still decent. I'm doing heavier sets this week and have not noticed a drop in strength as opposed to 2 weeks ago.

I could up the protein slightly each meal to say 35g x 7 meals, (from 28g), but that would increase my daily caloric intake by 200 cals so the total would be 2400cals/day, which wouldn't offset fat loss considerably but overtime it could. Works out to 1400 extra cals per week.

Maybe a really high carb day this Saturday might be inorder, and keep it all complex carbs and shoot for 400 to 500g.

Hey, I'm no expert by any means but you have to be careful. Like previous post says, for regional show, what you had going on last year was pretty good so you're close to where you want to be and want you want to do. Picking up a small tip here and there from posts here may be beneficial but it may screw things up too. You know your body best and my advice to you is pick someone who has some proven successes and lots of experience and let them assess you....deal with one person. As you are obviously from BC, I'd strongly recommend you get hold of JonnyO in the lower mainland...he'll make it happen for you. We'll be at the show so will get to see your end result....good luck.

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Originally Posted by razorsedge

Hey, I'm no expert by any means but you have to be careful. Like previous post says, for regional show, what you had going on last year was pretty good so you're close to where you want to be and want you want to do. Picking up a small tip here and there from posts here may be beneficial but it may screw things up too. You know your body best and my advice to you is pick someone who has some proven successes and lots of experience and let them assess you....deal with one person. As you are obviously from BC, I'd strongly recommend you get hold of JonnyO in the lower mainland...he'll make it happen for you. We'll be at the show so will get to see your end result....good luck.

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My bad...I see he already touched base with you in post #2....so he's obviously willing to take you on. You won't be sorry...

is this a tested show?

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Originally Posted by nitrous

is this a tested show?

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No