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[rubydoo]

Hi There, I thought Gym Nation would be a great site for a chat and to get some info etc,

I'm 43yr old female training for my first competition in September this year.

I've been training for 2 months so far.  I have been loosing bf etc (great)  also had a nutrition plan drawn up  it is pretty much chicken, beans and nuts.  I cant do beans all the time so have been having salad.  My training is 5days a week and cardio 6 days a week but by Thursday - Friday I'm shattered.   do you think its the diet (so low in carbs) or is this just the way it is when training? and I need to suck it up.

[Realtalk]

You need carbohydrates. Nuts are fats and fats aren't good energy source, carbs are much better this is scientifically proven. Is your diet a keto diet?

So what do you eat all day? I can't imagine you eat chicken for breakfast?

[Rebel101]

Hi There, I thought Gym Nation would be a great site for a chat and to get some info etc,

I'm 43yr old female training for my first competition in September this year.

I've been training for 2 months so far. I have been loosing bf etc (great) also had a nutrition plan drawn up it is pretty much chicken, beans and nuts. I cant do beans all the time so have been having salad. My training is 5days a week and cardio 6 days a week but by Thursday - Friday I'm shattered. do you think its the diet (so low in carbs) or is this just the way it is when training? and I need to suck it up.

With all the training you are doing you will be shattered at the end of the week if you are training well.

But to me your diet does not sound like it has enough variety in it!

In order for you to want to diet properly you need some choices, has the diet been drawn up by someone with body building experience?

There are many issues that need to be dealt with here best sort one thing at a time

[rubydoo]

You need carbohydrates. Nuts are fats and fats aren't good energy source, carbs are much better this is scientifically proven. Is your diet a keto diet?

So what do you eat all day? I can't imagine you eat chicken for breakfast?

Meal 1 = eggs x2 + couple of whites

meal 2 =  green beans or asparagus + 4oz chicken + 10z almonds

meal 3 =  same as mid morning

meal 4 = 1/2 cup rice + 4oz chicken

meal 5 = 1 shake + 1oz almonds

meal 6 = 4oz chicken + 2 cups green veg

I'm up at 5am gym at 6am then work.  Lunch time I do cardio.  finish work at 3 then sort children,  by the end of the night I'm done!

[Rebel101]

Essentially you are on a ketosis type diet and if you want to meet your competition goals then this will achieve that.

By the look of the breakdown of the diet I think that an experienced nutritionist has drawn it up and that sine you have paid for it then you need to follow the program to the end.

However if you are not coping at all you need to talk to the nutritionist and get adjustments to the diet. It would be unusual for one plan to remain completely unchanged through the whole of the contest prep.

[rubydoo]

With all the training you are doing you will be shattered at the end of the week if you are training well.

But to me your diet does not sound like it has enough variety in it!

In order for you to want to diet properly you need some choices, has the diet been drawn up by someone with body building experience?

There are many issues that need to be dealt with here best sort one thing at a time

Yes the plan has been drawn up by a trainer that has competed " only once though"

here's the thing - I've been weight lifting for four years now.  I'm 5ft 6" weight 80kg (yes that's up there)  bf 35% so the scales say, yet I have tear drop shape on my quads.  I'm more muscular than most females. I lift heavy weights.  

My PT now is a young chap (lovely guy) .  last session I mentioned to him I thought the weights were to heavy,,,, example when doing DB rows @ 17.5kg --this was fine , no probs lifting but when getting tired my quality wasn't good. so I said quality is better than quantity at the moment.

As you said there are many issues here.     

[Rebel101]

Yes the plan has been drawn up by a trainer that has competed " only once though"

here's the thing - I've been weight lifting for four years now.  I'm 5ft 6" weight 80kg (yes that's up there)  bf 35% so the scales say, yet I have tear drop shape on my quads.  I'm more muscular than most females. I lift heavy weights.  

My PT now is a young chap (lovely guy) .  last session I mentioned to him I thought the weights were to heavy,,,, example when doing DB rows @ 17.5kg --this was fine , no probs lifting but when getting tired my quality wasn't good. so I said quality is better than quantity at the moment.

As you said there are many issues here.

Ok my comments are as follows

- it does not matter how many times your trainer has competed, you do not have to be a great competitor to be a good trainer. In fact often the best competitors do not make the best coaches. Just as long as he has invested in knowledge. The diet is typical of a ketosis type diet, and is giving you results.

- it is quite a way out from your competition and he is trying to bring your weight down slowly well in advance of the competition so no last minute panic, this is good. It does not matter that your weight has been up there that will improve, and in the meantime it has enabled you to build some decent size, great.

- you will go through various phases of training while preparing for the comp. sometimes you will protect size and lift heavy, sometimes you will boost your metabolism with higher reps and lighter weights. This should be alternated, but right now I would still be expecting to lift heavy and keep on a building type of training.

- yes at the moment lift heavy with good form for as many reps as you can and in the later reps form may suffer a little no big deal. And no the weight is not too heavy so long as you can move it for the required reps, I use 35kg dumbbells for DB row

The thing is with ketosis type diets that you need to remain consistent on the diet, the body will adjust to burning fats and you will be less hungry on this style of diet. Keep it up you are doing great!

[rubydoo]

Ok my comments are as follows

- it does not matter how many times your trainer has competed, you do not have to be a great competitor to be a good trainer. In fact often the best competitors do not make the best coaches. Just as long as he has invested in knowledge. The diet is typical of a ketosis type diet, and is giving you results.

- it is quite a way out from your competition and he is trying to bring your weight down slowly well in advance of the competition so no last minute panic, this is good. It does not matter that your weight has been up there that will improve, and in the meantime it has enabled you to build some decent size, great.

- you will go through various phases of training while preparing for the comp. sometimes you will protect size and lift heavy, sometimes you will boost your metabolism with higher reps and lighter weights. This should be alternated, but right now I would still be expecting to lift heavy and keep on a building type of training.

- yes at the moment lift heavy with good form for as many reps as you can and in the later reps form may suffer a little no big deal. And no the weight is not too heavy so long as you can move it for the required reps, I use 35kg dumbbells for DB row

The thing is with ketosis type diets that you need to remain consistent on the diet, the body will adjust to burning fats and you will be less hungry on this style of diet. Keep it up you are doing great!

Thank you,  I feel a lot more sure my PT has me on the right track after talking to you. It's always nice to re-assured.   

[Rebel101]

Thank you,  I feel a lot more sure my PT has me on the right track after talking to you. It's always nice to re-assured.

This is exactly what Gymnation is here to do, provide you with a platform to ask questions and get constructive comments.

Welcome to Gymnation!

[Pseudonym]

Welcome to Gymnation!

^ This. Welcome!