12 weeks out

[misscocoj]

I'm 5'10, 165 and 19% body-fat. I am considering a contest that I am 12 weeks out for. I've done great so far with my diet and exercise but to compete in bikini I'm not sure if I'm doing things correctly. How do you guys come up with your meal plans and what should I do?


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[Curt James]

Best wishes with your competition.

I'm betting the eating part is highly individual, but certainly someone like Kim Oddo would be a great resource. Check out this infoz...

Nutrition

Begin by assessing how much weight you have to lose. Oddo suggests using a combination of body weight and body fat to create a starting point. If you have to lose 12 pounds in 12 weeks for example, then create a calorie structure based on that. Most people fit into a 12-to-14 week period for contest preparation, as long as they are within 15-20 pounds of their desired weight goal.

You should eat 6-7 small meals per day; spread them evenly throughout the day. If your goal is 1,800 calories per day, then you should eat about 300 calories per meal. Oddo suggests setting your calorie-intake slightly below your calorie expenditure.

Keep a balanced meal plan. Eat a good balance of carbs, fats, and protein: a little more protein than carbs, and a little more carbs than fats.

Make sure you nibble away at calories each week; you don't want to do anything drastic because you might start to lose some lean body tissue. If you find you are losing weight too quickly or too slowly, make the proper caloric adjustment each week.

Beware of those sneaky hidden calories like Pam, sugar alcohols and salad dressings. These have more calories than you think and some of them cause chemical reactions in your body that might cause you to retain water. Read food labels carefully!

Cheat meals can be a tricky area. Oddo thinks some women can have them sparingly and do well; but for others, cheat meals just set off cravings that send them tumbling off the wagon. He also thinks that, for the most part, it's smart to stay away from sugar because it's bad for insulin levels.

Supplements

Adding supplements can help the quality of your nutrition. They add balance and help you get the nutrients you might not get on a restrictive-calorie diet.

Oddo Suggests:

• BCAAs
• Glutamine
• Multivitamins
• Digestive Enzyme
• Essential Fatty Acids
• Alpha Lipoic Acid

Total Macronutrients For The Day:
Calories: 1596.9 | Fat: 38.34g | Carbs: 138.87g | Protein: 172.08g

Continued (plus a video) @ http://www.bodybuilding.com/fun/kim-...nutrition.html

[RichDC2]

Hire a coach

[data4]

I think you are in range for 12 weeks out but if you want to make it happen you need to start now and should probably hire a coach.