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MSBOND

By MSBOND
in Bodybuilding & aesthetics

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MSBOND New member

MSBOND

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Im female, 25, 55kg and my partner thinks I should try out in some body building comps. I'm quite muscled for a chick. I don't go to the gym. I lift hay bales and ride horses haha. I'm also a sign writer so lots of heavy lifting. So this is how I have come to get my body.

My question is where do you start, how do you find competitions? Whats the normal plan for a comp? I've seen a couple on tv where they slap on some heavy tanning lotion and grease themselves up...

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50Cal New member

50Cal

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Hey welcome to nzbb,

Depending one what class you want to enter, what you want to achieve etc...

As a generic plan...

For woman who want to make gains specifically you could get the following:

Testosterone booster

BCAA tablets

ZMA tablets

Protein powder

Creatine powder

For more energy as a pre work out I recommend Jack3d from USP labs

There are various supplement websites, I don't recommend retail shops unless you know the person and want to support them, because sometimes u pay double in price...

Here are a few:

http://www.shotgunsupplements.co.nz

http://www.punchsupplements.co.nz

http://www.elitenutrition.co.nz

I am new as well... but here is a good diet plan, you can either add or minus the stuff you need, gives a general indication though...

Bulking Diet: ( High protein, fat and carbs):

7:00 AM Breakfast

3 whole eggs

Oat meal

Fruit cup

Half cup of yogurt

Glass of water

9:30 AM Snack

1/4 cup of dried assorted nuts (or protein shake)

Glass of water or skim milk

12:00 Lunch

8 oz Filet of Fish

1 cup of steamed broccoli

1 cup of steamed brown rice

Glass of water

2:30 Snack

3 hardboiled eggs (or protein shake)

Glass of skim milk

5:00 Dinner

8 Ounce filet mignon

1 cup of mixed vegetables

2 cups of salad (lettuce tomatoe, cucumber, carrots)

1 baked potato

Glass of water

7:30 Snack

3 whole eggs

1 glass of skim milk

Cutting Diet: ( Lower fat, high protein, moderate carbs)

7:00 AM Breakfast

6 egg whites scrambled with cook spray

¼ cup of oat meal

Sliced tomatoes

½ cup of mixed fruit

Glass of water

9:30 Snack

Low fat protein-shake with skim milk

12:00 Lunch

Grilled chicken breast

Sweet potato

1 cup steamed vegetables

Glass of water

2:30 Snack

Low fat protein-shake with skim milk

5:00 Dinner

Grilled Fish filet

½ cup Wild Grain Rice

1 cup Cooked broccoli

Glass of water

7:30 Snack

Low fat protein-shake with skim milk or 6 scrambled egg white

Be sure to add cardio to your routine to help burn more fat during either phase of dieting. Cardio enhances blood flow. Exercising your heart with enhanced blood circulation throughout your body will only help your gains! Combine the above diets with an intense workout/bodybuilding routine. Get plenty of rest, 8 hours a night and if possible, a 30-minute nap in the afternoon.

Here is a generic work out plan...

Use what ever weight you are comfortable with at first, then slowly increase it as you go...

Week 1-4

Monday:

BACK

Warmup

Deadlifts: 3 sets of 12-15 reps

Bent over rows: 3 sets of 12-15 reps

Pulldowns: 3 sets of 12-15 reps

Cable Rows: 3 sets of 12-15 reps

Shrugs: 3 sets of 12-15 reps

Wednesday:

CHEST

Warmup

Flat bench Press: 3 sets of 12-15 reps

Incline Bench press: 3 sets of 12-15 reps

Cable cross overs: 3 sets of 12-15 reps

Thursday:

ARMS

Warmup

Dips: 3 sets of 12-15 reps

Cable press downs: 3 sets of 12-15 reps

Reverse press downs: 3 sets of 12-15 reps

Rope press downs: 3 sets of 12-15 reps

Barbell Curl: 12-15 reps

Alternating Dumbbell Curls: 3 sets of 12-15 reps

Concentration curls: 3 sets of 12-15 reps

Cable Curls: 3 sets of 12-15 reps

Friday:

LEGS

Warmup

Squats: 3 sets of 12-15 reps

Leg Press: 3 sets of 12-15 reps

Quad Leg Extensions: 3 sets of 12-15 reps

Hamstring Leg Curl: 3 sets of 12-15 reps

CalveRaises: 3 sets of 12-15 reps

Saturday:

SHOULDERS

Warmup

Behind the neck press: 3 sets of 12-15 reps

Front delt raises: 3 sets of 12-15 reps

Side Delt lateral raises: 3 sets of 12-15 reps

Bent over rear delt raises: 3 sets of 12-15 reps

Note: Always increase either the weight or the reps used every week!

Week 4-8

Monday:

BACK

Warmup

Deadlifts: 2 sets of 5-10 reps

Bent over rows: 3 sets of 5-10 reps

Pulldowns: 3 sets of 5-10 reps

Cable Rows: 3 sets of 5-10 reps

Shrugs: 3 sets of 5-10 reps

Wednesday:

CHEST

Warmup

Flat bench Press: 2 sets of 5-10 reps

Incline Bench press: 3 3 sets of 5-10 reps

Cable cross overs: 3 sets of 5-10 reps

Thursday:

ARMS

Warmup

Dips: 2 sets of 5-10 reps

Cable press downs: 3 sets of 5-10 reps

Reverse press downs: 3 sets of 5-10 reps

Rope press downs: 3 sets of 5-10 reps

Barbell Curl: 2 sets of 5-10 reps

Alternating Dumbbell Curls: 3 sets of 5-10 reps

Concentration curls: 3 sets of 5-10 reps

Cable Curls: 3 sets of 5-10 reps

Friday:

LEGS

Warmup

Squats: 2 sets of 5-10 reps

Leg Press: 2 sets of 5-10 reps

Quad Leg Extensions: 3 sets of 5-10 reps

Hamstring Leg Curl: 3 sets of 5-10 reps

CalveRaises: 3 sets of 5-10 reps

Saturday:

SHOULDERS

Warmup

Behind the neck press: 2 sets of 5-10 reps

Front delt raises: 3 sets of 5-10 reps

Side Delt lateral raises: 3 sets of 5-10 reps

Bent over rear delt raises: 3 sets of 5-10 reps

Week 9-10

(Repeat Week 1-4 workout with more weight)

Week 11-12

(Repeat Week 5-8 workout with more weight)

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weajo196 Member

weajo196

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Hey welcome to nzbb,

For woman who want to make gains you could get the following:

Testosterone booster

BZAA tablets

ZMA tablets

Protein powder

Creatine powder

For more energy as a pre work out I recommend Jack3d from USP labs

you mean BCAA tablets,

but tbh the amount of supps 50cal's suggesting there is a bit over the top i reckon. first of all go for your protein powder and then slowly incorporate more things in as you go.

and also before jumping on that massive plan 50cal has just given you, how about we take a step backwards and let us know some facts about you, ie ideals of weight, what sort of class your wanting to enter (physique, figure etc), height, bf% ...

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MSBOND New member

MSBOND

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I just dont have much fat on me so my muscles stick out like sore thumbs after minimal lifting. I would like to see how I face up to others without dieting and doing a routine as such. I am well toned compared to women I have seem competing on tv.

Im just wondering what class I would suit and where I can find a comp in Auckland maybe??

Also are their people out there who teach you want to do in a comp? For example poses

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MSBOND New member

MSBOND

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hahahaha, the difference is I'm not fat and I have muscle, I just don't have the fake tan. I'm also not mentally retarded as those people seemed.

I know its possible I just dont know where to find the events calendar.

What about that nz woman who was in womans weekly not long ago, she didnt go to the gym, she had a mint body from being a mum running round after her kids, shes now travelling the world winning comps and raking $$. Would you call her clueless?

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Bobsta Member

Bobsta

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Hey Msbond, have a look here http://www.nabba.co.nz you could probably look at doing Fitness model or Shape class. There will be an explanation on what they look for in each class. And yes there are coaches around who can help you with posing etc...

But you still going to need some training, even if you're realy geneticaly gifted, why not be the best you can be.

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MSBOND New member

MSBOND

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Thanks Bobsta & TT.

I'm from South East Auckland.

Yeah I could push myself a bit more and work on my abs.

I'm not keen on looking unnatural, some of those pro bodybuilding women that go to the extreme look hideous, why lose your femininity? You can be muscled and sexy/pretty, but extreme is monstrous haha. Guys on the other hand is different :)

My partner says I'm at Figure Woman class level. So I guess that means I could enter shape and figure classes, correct??

I guess the next one is the Counties Manukau Championships??

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bambam Member

bambam

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Have a look at these recent pics and the different classes

http://www.gofigure.co.nz/doc/content/view/1020/7/

Im sure you have a great base but these girls work their asses off to get into figure shape. You may be confused with figure and physique, yes some physique women do lose their femininity but training with weights isn't going to automatically do that.

To be a competitive figure athlete imo you will need to lift some weights regardless of your naturally lean base. Not trying to take anything away from you but its not as simple as "hey im naturally muscular maybe i should do a comp"

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MSBOND New member

MSBOND

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I work my butt off to get in this shape too, I just dont use unnatural items :lol: A bale of hay weighs 30kg and its an awkward size, chucking them round for half a day cuts me up. I also pick up manure for an hour a day, shovelling shit is hard work. Then my job requires me to be able to hold 25kg above my head for prolonged periods which isn't fun but if I cant do it I got a big mess on my hands. Then in my time off I ride cross country which builds up abdominals and back muscles. So its not like I was born with my muscles, although my family are all quite muscled.

Ill get some pics tonight as all the ones Ive posted are from last year and relaxed.

WOW looking at those pics Id kick arse in shape!

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Jigga Senior member

Jigga

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:shock: Your sick. What's your problem, is this a women hater forum?

It's more that you asked for advice and then ignored it after people made an effort to help you. You are fair way off the standard you need to be at and if you don't want to exercise or diet you are just going to make a fool of yourself. Hence why I'm not taking you seriously.

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Draft Member

Draft

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WOW looking at those pics Id kick arse in shape!

Awesome, you must be pretty ripped! Are you are surfer by any chance?

If you post some pics people would be able to provide some advice on what body parts you need to bring up before competing.

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TonganTerror Senior member

TonganTerror

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WOW looking at those pics Id kick arse in shape!

Awesome, you must be pretty ripped! Are you are surfer by any chance?

If you post some pics people would be able to provide some advice on what body parts you need to bring up before competing.

\:D/ \:D/

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