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Off season Bikini competitor trying to build muscle

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  • Off season Bikini competitor trying to build muscle

    I thought I would use this board to track my daily activities and food intake leading up to my next show. It will be useful for me to look back on, and may be of interest to someone else

    Competition weight: 117
    Off season: 125-130
    Current: 128

    Breakfast:
    3 ounces chicken thigh
    1/2 cup Avocado/ egg salad
    1 small tomato
    Small piece 100% organic dark chocolate

    Lunch:
    1 Scoop Only Protein
    2 ounces banana
    1/2 cup wild blueberries
    2 cups spinach

    Snack:
    1/2 cup Avocado/ egg salad
    3 ounces pork chop or boiled shrimp

    Dinner:
    8 ounces Chilean Sea Bass
    1 T EVOO
    Cauliflower Mash
    1 cup asparagus

  • #2
    Workout:

    1030 yoga
    1130 legs and arms

    Squats
    45x 15
    95x 12
    115x 10
    135x 8
    155x 4

    Hamstring Curls
    50x 15
    60x 12
    70x 10
    80x 8
    90x 6

    Barbell Walking Lunges
    40lb
    50lb
    60lb

    Glute Press
    3 sets, 25lbs, 10 reps

    Comment


    • #3
      Have you experimented with intermittent fasting?

      Comment


      • #4
        I haven't experimented with it yet although I have certainly considered it. I usually wake up very hungry though. I've also heard it doesn't typically work as well for women. Any advice?

        Comment


        • #5
          It works for me. I have done both fast-5 and alternate day fasting (JUDDD). I tend to eat a lower carb diet though.

          Comment


          • #6
            I think I may try out 12 hour fast for a week and see how I feel. Maybe cut back half an hour each day until I get to 16/8?

            Comment


            • #7
              That sounds like a plan.

              Comment


              • #8
                I have really gotten off track after coming off competition plan. I am now at 136 and have a competition in 13 weeks to compete for my pro card. I plan to lose a pound and a half per week and then maintain when I get to competition weight. I have 20 lbs to lose so that will be right at 13 weeks if I lose 1.5lbs per week. I've been eating about 2500 calories a day, so I will start at 1700 calories per day and continue heavy lifting!

                Here we go

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                • #9
                  Egg
                  Zucchini
                  Ground turkey
                  Avocado

                  Salad with turkey and veggies
                  Balsamic dressing
                  Sweet potato

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                  • #10
                    Pork rind breaded baked chicken
                    Zucchini
                    Sweet potato

                    Pre workout c5 and creatine

                    Comment


                    • #11
                      Heavy leg workout
                      30 cardio

                      Salad with chicken
                      Artichoke heart
                      2-3 oz sweet potato

                      Sleepy time tea

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                      • #12
                        Diet will be 30/30/40 fat carb protein 1700 calories first month.

                        Workout plan
                        Monday- heavy legs and 30 min steady state cardio 2x day

                        Tuesday- back/ heavy shoulders and one 20 min sprint and one 40 min ss

                        Wednesday- rest

                        Thursday- plyo legs/ core and 45 min ss cardio

                        Friday- high rep shoulders/ arms and 45 min cycle

                        Saturday- Crossfit

                        Sunday- rest

                        Also, a few hot yoga sessions and plenty of slow pace walking at work

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                        • #13
                          Egg 1
                          Avocado 2oz
                          Ground turkey 3oz
                          Squash and sweet potato 3oz
                          Tomato paste
                          Coconut oil 2T

                          2 1/2 eggs
                          Strawberries 100g
                          Scoop mrm
                          1t cocoa

                          4oz chicken
                          2 strawberries
                          2 oz avocado
                          Balsamic dressing

                          3oz chicken
                          1/4 c blueberries
                          Zucchini/ mushroom
                          2T coconut oil

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                          • #14
                            1/2c blueberries
                            4 oz chicken

                            Comment


                            • #15
                              12 weeks out Monday from Pittsburgh Pro Qualifier. 5 hours of cardio this week, 4 strength sessions, 2 days yoga and one day of Crossfit on the schedule!

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