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Thread: entering m off-season
10-06-2011, 10:54 PM #1
entering m off-season
so i just finished my 3rd figure show this past weekend and placed 4th out of 20 in the 5'3 and under class. I am very happy with my placng and were my body was at. All of the feedback i got from the judges was that i need to build my upper body to match my lower body. I was 105lbs friday before my show and today i am 113, I am 5'1. I am working with a coach who has come up with an offseason plan and i started it right away on monday. I am a little nervous as far as the food goes since i have never been this high in carbs, especialy this type of carbs. Basically it breaks down to 250gc coming from cream of rice, white rice, red potatoes, and karbolyn post workout. 60g of fat coming from nuts, almond butter, and beef. And 180g of protein coming from chicken, beef, eggwhites, and protein powder. Basically what i am curious to know is what have you ladies found to be the most usefull as far as workouts/diet goes to put on good quality muslce. I train 4 days a week, and am doing either fasted cardio or after i lift 2 days a week for and hour and teach two cardio kickboxing classes, so a total of 4 hours just to keep my body fat in check. Any suggestions as far as workouts and diet goes would be greatly appreciated!! it is aslways a hard shift from pre contest right into an off season diet.
10-07-2011, 01:07 AM #2
If you are working with a trainer don't change anything!Getting opinions and then discussing with the trainer is one thing but you either trust him or you don't
That said do not worry about the types of carbs I have been eating white rice, red potatoes, oats, ww pasta was just added an it's 5 weeks past my comp and i am 6lbs over my weigh in wt
If you are worried you may want to discuss with him
1) how much fat does he thin is ok to put on? and then is that amount acceptable to you?
2) is he going to watch you carefully and pull back calories if needed
I weigh considerable more than you and my cals starting after the show were not that high and i do zero cardio
IMO it is better to start cals out lower and then continue to increase. If you put on too much fat fast you will either have to try to drop it off season hindering your muscle growth or work hard and have lots to lose in prep and good chance of losing the muscle you did put on
BUT again you MUST follow his plan or get a new trainer or do it on your own Do not work with someone then make your own adjustments
10-07-2011, 05:09 PM #3
We have discussed this before, but at a minimum I would craft a transition plan to this diet instead of flying straight into a huge bump in calories, carbs, etc. within days after a competiton. Your body isn't going to switch into "off-season" mode immediately after 16+ weeks of strict competition cutting, so IMO, small incremental changes always makes it happier.
10-07-2011, 06:35 PM #4
I agree with Suzanne. You must voice your concerns regarding your diet to your coach....There is always a "method to the madness".
I say, take those extra carbs and GROW girl!!! Good luck on your off season.
10-08-2011, 12:06 AM #5
10-10-2011, 12:07 AM #6
well its been one week on the new diet and my weight is the same as it was last monday post show before i started the new plan!! i feel good, minus some stomach issue, i am still pretty lean but definatly alot fuller! not sure if my stomach is just getting use to all the food but it has not been very happy.
10-10-2011, 02:57 AM #7
10-10-2011, 09:52 AM #8
my weight friday before the show was 105 and than on that monday it was 114. This week im exactly 114. ya the stomach thing is really bugging me im super gassy all day! not sure what to do or what it could be
10-10-2011, 11:51 AM #9
10-10-2011, 12:12 PM #10
10-10-2011, 12:19 PM #11
10-10-2011, 01:08 PM #12
I take NOW food's digestives enzymes with 4 of my meals. I tried beano and that didnt do anything...
10-14-2011, 01:16 PM #13
10-14-2011, 10:54 PM #14
Much much better!!! My naturalpath said basically with all the carbs I'm feeding bacteria in my my gut and after being low carb for so ling my body us just getting use to all the carbs
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