Planing to compete

[jen]

Hello, Im new to this forum.. My plan for next year is to compete .. first competition
my current workout split now:

Monday- Spin class / ABS
Tuesday- Chest/Triceps
Wedneday- Spin class/ABS
Thursday- Spin Class
Friday- OFF
Saturday-Biceps/Back
Sunday- Shoulders/Spin

Should I keep this same workout routine?

To lose body fat and gain some muscles which diet routine should I follow? macros?
Thanks

[lindalu]

I think you should mix up your cardio more. Here are a few suggestions; Walk on the incline at the highest level you can without holding on for 30-45 min, this will allow you to burn fat and tone the back of your legs and gluts. Not only will you sweat bullets but burn a ton of calories. You can also mix it up with some interval training; run 5 min walk 5 min for 20-45 minutes.

When you have your routine you can practice this as part of your cardio. Remember with your weight training you don't want to over do it and get to muscular, let your diet and cardio be what makes you lean


Here is a sample of one of my pre-contest meal plans I use but I do variate it according to my energy levels and my body fat composition

LUCK IS WHERE PREPARATION MEETS PERSERVERANCE

. Setting yourself & your weight loss / body composition
transformation as a priority so you will be able to able to reach your goals!!!! Just Remember To Do This
You Need to Stay Focused Make the Commitment To Yourself. No more self-defeating strategy this can only be Win! Win!


*Morning cardio 20 minute run
Before eating (Burns fat as fuel)

Meal 1
6a.m.
1 8 ounce glasses of water w/ lemon
1-cup oatmeal
1 whole egg w/ 3 egg white
1 piece of fruit: Ruby red grapefruit, pineapple, and apple
(Aids in digestion & fat burning also quick energy
(Or instead of eggs & chicken for your protein if you’re in a big hurry throw some flavored protein powder in your oatmeal)

Meal 2
9a.m. Protein Shake

Meal 3
12p.m.
1 8 ounce glasses of water w/ lemon
4-6 oz. of lean meat: chicken, turkey, or lean red meat
1 cup of steamed vegetables or 1/&1/2 cup of raw vegetables W/ 2 TBS low cal dressing
4oz sweet potato or 1/2 cup brown rice

* 6 small meals will keep your metabolism reved up & burning just like putting logs on a fire!
Meal 4
3p.m. Protein Shake w frozen strawberries or a banana

Meal 5
6p.m. 4-6 oz. Of lean meat: chicken, turkey, or lean red meat Romaine Lettuce Salad w/ mixed veggies &
½ cup green beans (No sodium use Mrs. Dash)/
Or 2 cups steamed or raw vegetables

9.m. If you’re still hungry you may have a protein shake or 4 oz chicken breast & 1 cup vegetables
If craving carbohydrates you may have ½ a sweet potato

* Cardio on an empty stomach will help utilize & burn fat storage as a primary fuel!

If you are not eliminating properly add more fibrous carbs to your diet.
Make sure you drink plenty of water with this to clean out the toxins in your body & so the fiber will work properly.

Make sure you eat your fruit & raw veggies this will help with digestion & elimination.
You can have 1free day a week if you tend to go to over board make it 1 meal!

For quicker recovery from intense exercise
Try 1 tsp of glutamine and 2 ms. Fitness anti oxidants, & 2 Ms Fitness EFA's preferabally at bedtime

The Order of meals is not as important as the content of the meals. If you would like to switch the order of meal #1 and meal
#4 no problem
Make sure your beverages are non-caloric – Crystal Light, Diet Sodas, coffee, tea are all-okay. Try to drink at least a gallon of water per 100 pounds of bodyweight.
You may substitute foods on your diet with another food from the same category.

Master Food & Substitution List
Proteins: Lean meats – approximately 20 g per 3 0z include –chicken breast, fish, turkey breast, lean beef (sirloin, round, flank steak), egg whites – 3 grams per egg, whole eggs – 7 grams, 100% Instant egg white protein powder – 11 g per TBS.,
Complete Protein Powder – 17 grams per 2 TBS.,

Non-Starchy Vegetables: asparagus, green beans, cabbage, (all varieties), carrots, cauliflower, celery, cucumbers, kale, lettuce (all varieties), onions, peppers 9green, red, jalapeno, etc.), radishes, spinach, string beans, squash (summer varieties only), tomatoes.

Fresh Fruits (not dried or canned): Apples, cantaloupe, cherries, grapefruit, grapes, honeydew, melons, nectarines, oranges, papaya, peaches, plums, raspberries, strawberries, (Unsweetened frozen fruits are acceptable as part of your total fruit intake.)

Starchy Carbohydrates: Brown rice 37 grams per cup, white rice 40 grams per cup, potatoes (with skins) 51 grams per 8 ounce before cooking or 6.5 grams per ounce, yams, sweet potatoes 53 grams per 8 ounces or 6.5 grams per ounce, winter squash, oatmeal (rolled oats0, cream of rice – 22 grams carbohydrates per 3 TBS., beans (lima and kidney) 38 grams per cup, and corn 41 grams per cup.
Linda Lu

[JMPitzer]

Does Ms Fitness have a figure division or is it just with routines

[lindalu]

Ms Fitness doesn't have a figure division as of yet.
The Ms Fitness USA competition consists of three rounds;

1. Evening Gown/ Spokesmodel 30 second speech in which you give your fitness philosophy.

2. 2 Piece swimsuit round/ Physique

3. 90 second Fitness routine


Most of the qualifiers do have their own figure competitions you can click on any of these Ms. Fitness Links to get more information; Triple A Fitness and Aerobics, Kakos Productions and The OCB Website.

[krista18]

What type of shoes for the swimsuit competion?
Is there a body fat requirement?
What is required (strength) in the dance routine?

[lindalu]

Krista,
Shoes used in swimsuit are generally clear because they give a longer look to your legs. Contrary to popular belief 5-6 inch shoes are 'nt always best. The best shoe height is the one you can walk in gracefully. There isn't a body fat requirement.
A lot of girls are around 10 to 12%. I wouldn't recommend anything going leaner than that. There are no strength requirements. The best routines are always a mixture of strength, endurance and flexibility. My advice to you for routine is simple! Do what you do best and leave out what you can't do well. Oh yeah and Practice! Practice! Practice!

[chelsie]

I am 17 and have never been in a fitness competition.. I want to start off slow and realistically... what are your suggestions? And how do I get started!?
much appreciation,
chelsie

[Italianangel]

I would suggest planning out a year ahead, start with the things you need listed and budgeted out, so this means research the show you want to enter, find out the rules and regs, go watch it and then plan to do it the next year.
periodize the diet and training so that you can go slow up to the contest day a year away.
I have a free Figure ebook, the link is posted in the forum here, that maybe of some use even so you want to do fitness, similar ideas are covered in there.
Linda