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Post by fitkid08 on Jun 25, 2008 11:27:27 GMT -8
How many carbs and cals do you typically drop to when competing in figure and fitness. I've been training for my first figure contest (held in Sept) for a little over 3 wks now. My PT gave me a meal plan of less 1200 cals a day and only 65g of carbs a day. I feel horrrrrible 4 days out of the week, too exhausted to even sit up and watch TV after a workout or in the evening. I'm supposed to stay on the plan up until the contest, but I don't think it's possible. Is it really going to kill me if I add more carbs to my diet (maybe go up to 85 or 90), but stay around 1200 calories? I don't want to compete if I'm going to feel terrible for the next 3 months of my life. Not worth it. Any words of advice?
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Post by lindalu on Jun 26, 2008 8:34:00 GMT -8
Taking into consideration that I don't know what your workout plan consists of. It sounds like that you could be doing too much activity for the fuel provided. That being said, it is also good to note; when you first cut calories as well as carbs you will feel fatigued but generally you will start to feel better after the first two weeks. Has your PT trained anyone for fitness competition before? The average fitness competitor requires a percentage of their diet from carbs, 65g seems like an awfully low daily percentage too me.
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Post by fitkid08 on Jun 26, 2008 11:44:30 GMT -8
Right now I'm doing 6 days of cardio (30-60 min) and 4-5 days of strength (30-45 min ea session).
He trains several figure competitors and they've all done very well, which makes me think I'm not cut out for this. I can do 1,200 calories no problem. I'm a pretty healthy eater by nature and I love working out, but the lack of carbs is killing me! Right now I'm working on my own meal plan and I have 85 g carbs, 160 protein- still 1,200 cals
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Post by lindalu on Jun 27, 2008 10:33:15 GMT -8
That means your ratio of carbs at 65g isn't even 20% of your entire diet. Do you know what ratio your on for Protein, Carbs, and Fat? I use the Harrison Benedict Formula to figure out my calorie breakdown. First of all, I would suggest having your bodyfat taken to see what your starting point is. Measuring your bodys composition will not only help you to have a great means in which to measure your improvement but it will also help you to set realistic goals as well.
The Harrison Benedict formula is a easy and fairly accurate way for you to figure out what your daily caloric intake should be.
Harrison Benediction Equation
Multiply weight in pounds by 6.3
Multiply height in inches by 12.7
Add 66 to the sum of these two figures
Multiply your age by 6.8 and subtract from the above #
This # equals your resting metabolic rate RMR (in other words approximate calories burned at rest)
RMRx1.2Modestly Active
RMRx1.4Moderately Active
(1/2 Hr Walk Daily) Physical Labor
RMRx1.6-2.Very Active
Physical Labor & 1Hr's Run Daily For High End of x2.)
I think a balanced eating plan works best. The Fat Flush Plan by Ann Louise Gittleman as well as The Zone diet by Barry Sears are great examples of a balanced nutrition program. (40 Protein 30 Carbohydrates 30 Fat)
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Post by fitkid08 on Jul 2, 2008 7:11:52 GMT -8
Well I guess my RMR is about 700 cals. And I know I'm burning at least 4-500 a day. So really, I guess I have no calories left in my body at the end of the day.
I'm getting about 160g protein and 25g fat. I just started studying to become a personal trainer myself, and I'm pretty sure this is not healthy. I'm really worried about my lack of calcium intake as a woman. Osteoperosis runs in my family, and with as little as I'm eating and as many diet sodas as I'm drinking to function, I'm pretty sure I'll be creating my own diet if I try this again.
Thanks for the formula and expert advice!
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Post by lindalu on Jul 2, 2008 15:48:34 GMT -8
With all of the exercise you were doing and a calorie intake of 1125 no wonder you were exhausted. You didn't have enough fuel for all of that exercise.
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