Help ! Only 7 weeks to go ...

[Tania]

Hi there ! Great to see your site ! I will definatley email the link to my friends. I am a novice physique woman training for my first comp in October this year - in fact only 7 weeks to go ! I have just started my deplete load cycle last week and was surprised at how it affected my focus and energy levels. I had more to drop so started dieting 9- 10 weeks ago. I have definately hit the wall this past week. I guess that is why I am posting this comment. If any experienced bodybuilders could offer my any advice on how to get through the next 7 weeks I would be most grateful !! It seems like I have been training and dieting like a madman for sooo long already .. I just about gave it all up this past week. Thanks for such a cool site !! T

[jono]

Hi there ! Great to see your site ! I will definatley email the link to my friends. I am a novice physique woman training for my first comp in October this year - in fact only 7 weeks to go ! I have just started my deplete load cycle last week and was surprised at how it affected my focus and energy levels. I had more to drop so started dieting 9- 10 weeks ago. I have definately hit the wall this past week. I guess that is why I am posting this comment. If any experienced bodybuilders could offer my any advice on how to get through the next 7 weeks I would be most grateful !! It seems like I have been training and dieting like a madman for sooo long already .. I just about gave it all up this past week. Thanks for such a cool site !! T

whats your diet like ? are you doing some sort of low carb diet? if you are are you having carb up days ? dont give up!!

[Pseudonym]

Amazing how much difference food can make, isn't it?! Can't say I'm an experienced competitor (only one show!), but I know what you mean, and I fully sympathise... :wink:

To be honest, I'm in awe of anyone who can survive 16-odd weeks. I only had to go for 10-12, but that was quite enough!

The good news is that I found the change-over period was the hardest. When you first cut back your diet, it feels dreadful. However, after a while you become used to it, and it doesn't hurt so much after all.

Just think - you're past the halfway point now. Start counting down the weeks, and hang in there!

Let us know how you get on!

[Tania]

Thanks for your support guys .. In response to your question Johno .. I have been cutting down carbs gradually over past 12 weeks .. Up until 2 weeks ago I was still having carbs at lunch (kumera)- the recent change meant depleting Mon - Fri .. approx 1000 cals with 30gms of carbs via porridge at breakfast .. snack - protein shake (Whey Factors), Lunch- Chicken, broccoli, Snack - protein shake, work out - then protein shake with supplements ..Tea .. chicken and salad. I also introduced an hours morning walk (at the same time as the diet change)at 6am .. I train at 3pm weights then cardio on the X-trainer for 45 mins .. Sat and Sun is cut back on water and carbs 25gms every hour .. The first weekend I had a headache the entire time. I still am not comfortable with cutting back the water - Does this help the muscles obtain glycogen ? This past weekend I did not cut back my water and did not really load properly (on the hour etc even had rice yummy !!).. In fact this whole past week feels like a write off.. I got up and hit my walk this morning and feeling good today. Anyway Johno - does any of this ring any alarm bells with you ? I thought I should try again this week and see what feedback I get from the site before I speak to my trainer about any possible changes .. Thanks for your help and support !! Greatly appreciated !! T

[jono]

Thanks for your support guys .. In response to your question Johno .. I have been cutting down carbs gradually over past 12 weeks .. Up until 2 weeks ago I was still having carbs at lunch (kumera)- the recent change meant depleting Mon - Fri .. approx 1000 cals with 30gms of carbs via porridge at breakfast .. snack - protein shake (Whey Factors), Lunch- Chicken, broccoli, Snack - protein shake, work out - then protein shake with supplements ..Tea .. chicken and salad. I also introduced an hours morning walk (at the same time as the diet change)at 6am .. I train at 3pm weights then cardio on the X-trainer for 45 mins .. Sat and Sun is cut back on water and carbs 25gms every hour .. The first weekend I had a headache the entire time. I still am not comfortable with cutting back the water - Does this help the muscles obtain glycogen ? This past weekend I did not cut back my water and did not really load properly (on the hour etc even had rice yummy !!).. In fact this whole past week feels like a write off.. I got up and hit my walk this morning and feeling good today. Anyway Johno - does any of this ring any alarm bells with you ? I thought I should try again this week and see what feedback I get from the site before I speak to my trainer about any possible changes .. Thanks for your help and support !! Greatly appreciated !! T

i would not cut back on water @ 7 wks out as water plays a vital role in fat loss, and keeps the kidneys working well. other than that i cant really say much else. keep us updated

[Pseudonym]

Ditto that. I've never heard of cutting water this far out - but that doesn't mean it's wrong of course...

The only reason I can think of is primarily psychological - if you're doing serious carb depletion the rest of the week, when it comes to carb-up time at the weekend the extra carbs could well draw in extra water. That wouldn't be a problem this far out, but it might make you look a little bloated temporarily - hence restricting water intake. See if I'm right... I'd love to hear your trainer's theory behind it.

I can't really make any other suggestions - your trainer's the one who can see your progress, so rely on his/her judgment.

[Tania]

Thanks again for your support guys. I have since found out that my trainer has organised group posing sessions on a Sunday which is why, along with the conditioning aspect she suggested I cut back on water. I had decided this last weekend to cut down for conditioning purposes. I don't really care what I look like at posing practise so didn't go too extreme, decided to ease into it a bit gentler and yehah ! no headaches. Now that I am into my 2nd week of the deplete load cycle I am starting to adjust. I think I did too much all at once which was wrong. It takes time to realise how your brain will work ( or should I say doesn't work) without carbs. I had put my calories back where they were for last week and this week and I will cut down again next week. I am adjusting to the extra hours walk in the mornings although by Thursday evening I am feeling very tired and evening cardio is a struggle. I have given my family another talk on how hard it is for me and we have agreed that I do not need to cook anymore family meals until comp is over .. (it all helps .. ha ha) I felt so guilty at the supermarket this evening with my trolley loaded with convenience and packet food, but hey you gotta do what yah gotta do and the family will love it !! so - its day by day, meal by meal and workout by workout now till it's done !! thank you both for your comments I am truely grateful !! I'll try not to go too nutty over the next 6 weeks and let you know how I get on !!

[Pseudonym]

Are you keeping a diary/log of your contest prep?

It just occurred to me as I was looking at my own "competition countdown" log. I can't recommend it highly enough - it's going to be like a bible for me next time around!

[Tania]

Hi there ! yep - thorough diet and exercise, as well as putting in when having slip ups and energy levels for referral and anaylsis for next time. When are you competing next ?

[Pseudonym]

Probably not for about a year, I would think. I'm just concentrating on putting on more mass at the moment. :wink:

[Pseudonym]

Well, you must be competing this weekend, Tania... I imagine you'll be too busy to check back here beforehand, but just in case you do pop in - GOOD LUCK!!

And let us know how you get on....

[Tania]

Hi there !! Just gone and registered !! Man Oh Man !! It certainly does my head in !! I felt very out of place despite the reassurances of my trainer and friends. Feeling very nervous and dare I say it quezy !! I can't wait till it's over and I can begin my preperation for the next comp in May ! I think I'll be happier when I am a little more advanced with my "look" and definition ! I think it's hard for a novice to get up there that first time, especially if you are not entirely happy with your look. I still am a little heavy but Hey - we'll fix that for May ! I have to keep reminding myself that losing 35kgs deserves a trophy within it's self !! I will atempt to find your email address fromt he profile page and send you a photo that was taken today .. Take care .. and thanks for your support !! T

[jono]

Hi there !! Just gone and registered !! Man Oh Man !! It certainly does my head in !! I felt very out of place despite the reassurances of my trainer and friends. Feeling very nervous and dare I say it quezy !! I can't wait till it's over and I can begin my preperation for the next comp in May ! I think I'll be happier when I am a little more advanced with my "look" and definition ! I think it's hard for a novice to get up there that first time, especially if you are not entirely happy with your look. I still am a little heavy but Hey - we'll fix that for May ! I have to keep reminding myself that losing 35kgs deserves a trophy within it's self !! I will atempt to find your email address fromt he profile page and send you a photo that was taken today .. Take care .. and thanks for your support !! T

goodluck tania

[Pseudonym]

So.... how was it? Been bitten by the competition bug?

[JoBaybee]

Hi Tania, Just wondering how you got on with your comp. I have just joined this site this morning, after Andrew, the site designer himself) kept talking to me about it at the gym and I was always too busy to get online. Now I have a little more time and you'll never get rid of me.

I was wanting to know you results from the october show.

Tania, I have been competing since 1992, old hag I know, but never ever once have I cut my water out. As soon as I begin my carb up, the water goes down to drinking a little when thirsty, but never ever has it been cut out. I have seen girls and guys of course, collapse on stage becos trainers have dehydrated them severely for competition. As for cutting your water for posing practices, I cant even begin to tell you what I think of that one. Your trainer is there for you to teach you to pose, not to rate you on your stirations 7 weeks out. If your trainer is experienced enough and if has you on track with your diet and training, then he should be able to use his own mental vision and see you ahead 7 weeks in condition. thats it from me.

[JoBaybee]

Oh one more thing, you must throw in a higher carb day every 4th day at least. It will give you more energy, and shock your body as well. I tend to have my higher carb day the day before my quad workout as it gives me a much higher energy day. But sometimes my body just tells me that I need a few more carbs. And if eaten sensibly it will not affect you adversly. I recommend to the girls I train to keep to all low glycemic carbs as girls tend to binge something wicked once they start on high glycemic carbs. It is good to research all gycmenic levels in your diet. You need to stay <50 or <55 tops otherwise your carbs will send your blood sugar levels sky high.

One more thing, I do my higher carb day by adding something really yummy like my rice dessert, 1 cup cooked brown rice, and 1 or 2 scoops of protein powder mixed in till creamy. Yum. Enjoy your extra carbs but dont go overboard.

[Tania]

Hi Jobaybee - thanks so much for your comments. Well, the October comp went well in that I was happy with my on stage performance. I definately blitzed her on that. I was still too heavy at 62kg (only 5 foot 4) and 20% BF but I am so pleased I got up on stage. My strategy being that the experience will do me well. There were only 2 in my class and I was beaten .. ouch (doesn't sit well .. ha ha) however, I did get some feedback from the judges and that was I was just a little soft and my competition had a bit more muscle and was leaner, (nothing I didn't figure out for myself backstage). It is an interesting situation stepping out on that stage knowing that your competition is looking better than you. My husband put his foot down on the planned May comp however, there is 3 or 4 in a row in October / November this year which I can do. Yehah !! He found it hard, in that I was unavailable to him and of course tired a lot of the time. Anyhow back to your comments - yes I totally get the Low GI approach and have now got a good understanding of my choices. I used this approach throughout my last few years of dieting (lost 35kgs). I have decided that the deplete cycle for 5 days and then load in the weekends was too tough to repeat. The water thing - to clarify I was told to sip when thirsty on the load days. I still don't get what that achieves other than getting used to low water intake !! I don't understand the physiological reasoning for that ? Can you help ? I like the tip about carbs before the quad day, that makes perfect sense ! I have had a long Christmas holiday, with my teenager moving away to study today and my son of 8 back at school it's time to be more focused and get back to 5 days training, ( I like the 1 bodypart a day routine) . I have enjoyed working out 2 - 3 times per week whilst on holiday!! ha ha .. so - 8 months and counting down, of course focusing on muscle growth for the next few months. I can't wait to get back up on that stage and show the judges the improvements I will make this year !! As you can probably tell I am totally loving this sport and am probably one of the most enthusiastic novices around. You obviously have a huge amount of experience - thank you so much for taking the time to share that with me. Out of interest do you compete in Figure or Physique ?

[JoBaybee]

hi there Tania , it is good to get your reply also. I compete in bodybuiding. Will try to put my pic on when I finish writing this. I have my own site http://www.muscle-xpo.co.nz, and body by jo is my training site.

Anyway sounds like you will have it sorted abit better this year. WE all learn by our mistakes, god I still make them and I have been competing since 1992. Your decarb and carbing up - is in easy terms to pull the water out from between the skin and the muscle, and force it into your muscles for comp day. Hence pumped up muscles. You can go into the scientific jargon but basically that is what you are wanting to achieve. In saying that, there is no point in decarbing a bodywhich has not gotten into a near defined state. Some poeple look better before the carb up anyway and would look better the day if they stuck to their plan which they were doing in lead up to the event before the final week.

I think females are totally different to guys in the whole diet thing. Weight training for events is pretty much the same, get in there and do it damn hard, but diet, thats another thing. Guys do not go through the hormone changes we do. Dont cut your carbs down to drastically too early. Cool as, I am happy to help with your questions and answer further on in the year if you need help.

Jo.

[DumBelle]

Thanks again for your support guys. I have since found out that my trainer has organised group posing sessions on a Sunday which is why, along with the conditioning aspect she suggested I cut back on water. !

Don't know who your trainer is, but does she know anything about the renin angiotensin system at all? If you cut back on water, your body holds water, it doesnt excrete it. The reason? Because the body senses dehydration and in an attempt to deal with that a hormone called aldosterone is pumped out of the adrenals at higher amounts. This hormone is a salt retaining hormone and as you will know salt helps to retain fluid in the body.

So if you are aiming at reducing water in the body, you don't need that hormone around and I would just keep drinking water as you were doing.

[DumBelle]

Logically, if you want to reduce the water held in cells, you reduce sodium, raise potassium levels, and keep drinking plenty of water definately in that situation. Study the sodium/potassium pump to learn a little more about the theory around that one.