Post by Ms. Fitness® on Jul 22, 2005 10:57:17 GMT -8
RECEIVED VIA E-MAIL
I am writing regarding the Ms. Fitness competitions. I want to configure a workout plan that I can maintain - at the same time has very defined results with committed discipline. I workout regularly at Bally's Total Fitness on a regular, but I have such a strong desire to compete in Ms. Fitness USA. It's been my dream for years. I am 29 years old, 5'6" & 110lbs. I'm thin & a hard gainer. My body fat was last calculated at 8% last month. Whatever muscle that I put on, I know for the most part it would be lean. I am also a vegetarian. Currently I am not consuming protein powder, but I have found that I gain the most muscle & within a good time frame when I am drinking the protein powder (30g) with my meals or as a substitute meal when I am on the go.
I VERY MUCH want to compete in Ms. Fitness in 2006 or 2007 depending on when my body is ready for that level of competition. Please, whatever it takes, I will sweat blood to make my dreams come true.
Hi Tonia,
At 5' 6" 110 lbs 8% body fat, you may want to add a little more muscle - or maybe not. Most competitors at your height are coming in between 120-130 lbs and 8-12% body fat. As an example, Karen Elliott (2003 Ms. Fitness USA Champion, 2004 Ms. Fitness World Champion, 2005 Ms. Fitness USA 3rd runner-up) competes around 125 lbs. 10% body fat. However, each woman's body is unique in shape and the way they carry their weight and how low they need to get their body fat to not have cellulite. So without seeing you I can't give you specific feedback.
With the information you have supplied, the physique portion does not concern me. You sound as if you have reached the refining level, the major work has been done.
The concerns your message raise for me are:
Beauty, Poise & Projection Round
1) Do you possess strong public address skills?
2) Can you walk gracefully in high heels?
3) How is your make-up and hairstyling artistry?
Strength, Flexibility & Endurance Round
4) Do you possess skills to incorporate into the routine round or do you still need to learn skills?
5) Do you already move smoothly or do you have two left feet?
You mention nothing but your body and there is so much more involved in competition.
Back to the workout plan, I checked out Bally's website to see what they had to offer. On-line they have decent workout plans for both 3x & 5x a week schedules for both weight loss and building - you want the building program. They also have sample eating plans for 1200, 1500 & 1800 calories per day but are not vegan. But at 8% body fat your current eating plan can work for you, you just need to increase your calorie intake to support growth and make sure enough of those additional calories are protein sources.
At this stage there are two routes to take:
1) Jump into a competition and let the judges tell you if you need to increase your muscle size. Believe me, you are most likely not the best person to determine this. This is the option I strongly recommend, and may still lead to "2," but at least you have more guidance as to where you need to be and a better grasp of your strengths and weaknesses as they relate to competing.
2) Hire a personal trainer to perform an evaluation and set up a program for you. To keep costs down, let the trainer know that you will not use them all the time, just to get you headed in the right direction and then to check back when something is not working or you have reached a goal and need a re-evaluation.
I am writing regarding the Ms. Fitness competitions. I want to configure a workout plan that I can maintain - at the same time has very defined results with committed discipline. I workout regularly at Bally's Total Fitness on a regular, but I have such a strong desire to compete in Ms. Fitness USA. It's been my dream for years. I am 29 years old, 5'6" & 110lbs. I'm thin & a hard gainer. My body fat was last calculated at 8% last month. Whatever muscle that I put on, I know for the most part it would be lean. I am also a vegetarian. Currently I am not consuming protein powder, but I have found that I gain the most muscle & within a good time frame when I am drinking the protein powder (30g) with my meals or as a substitute meal when I am on the go.
I VERY MUCH want to compete in Ms. Fitness in 2006 or 2007 depending on when my body is ready for that level of competition. Please, whatever it takes, I will sweat blood to make my dreams come true.
Hi Tonia,
At 5' 6" 110 lbs 8% body fat, you may want to add a little more muscle - or maybe not. Most competitors at your height are coming in between 120-130 lbs and 8-12% body fat. As an example, Karen Elliott (2003 Ms. Fitness USA Champion, 2004 Ms. Fitness World Champion, 2005 Ms. Fitness USA 3rd runner-up) competes around 125 lbs. 10% body fat. However, each woman's body is unique in shape and the way they carry their weight and how low they need to get their body fat to not have cellulite. So without seeing you I can't give you specific feedback.
With the information you have supplied, the physique portion does not concern me. You sound as if you have reached the refining level, the major work has been done.
The concerns your message raise for me are:
Beauty, Poise & Projection Round
1) Do you possess strong public address skills?
2) Can you walk gracefully in high heels?
3) How is your make-up and hairstyling artistry?
Strength, Flexibility & Endurance Round
4) Do you possess skills to incorporate into the routine round or do you still need to learn skills?
5) Do you already move smoothly or do you have two left feet?
You mention nothing but your body and there is so much more involved in competition.
Back to the workout plan, I checked out Bally's website to see what they had to offer. On-line they have decent workout plans for both 3x & 5x a week schedules for both weight loss and building - you want the building program. They also have sample eating plans for 1200, 1500 & 1800 calories per day but are not vegan. But at 8% body fat your current eating plan can work for you, you just need to increase your calorie intake to support growth and make sure enough of those additional calories are protein sources.
At this stage there are two routes to take:
1) Jump into a competition and let the judges tell you if you need to increase your muscle size. Believe me, you are most likely not the best person to determine this. This is the option I strongly recommend, and may still lead to "2," but at least you have more guidance as to where you need to be and a better grasp of your strengths and weaknesses as they relate to competing.
2) Hire a personal trainer to perform an evaluation and set up a program for you. To keep costs down, let the trainer know that you will not use them all the time, just to get you headed in the right direction and then to check back when something is not working or you have reached a goal and need a re-evaluation.