This is for anyone whos looking to do bodybuilding competitions/figure comps and trying to do it healthily. This is a long term strategy not short term. 1. Push in calories Start by weight training only try and try to push as many calories in and as many carbs in as possible without spilling over. The more calories you can take in the more you have to cut from. Add calories and carbs in week by week get that metabolic capacity up! For example if you maintain your weight on 3500 calories a day and 300g of carbs day you have more to cut from than the same person that is on 2000 calories and 100g of carbs. Make sure you know or your client knows how many calories it takes to maintain their weight. Figure out macronutrient ratios. 2. Leave enough time to get lean 16-20 weeks. you dont want to do anything to last minute. Thats where you get all the problems. Be sensible. 3. Leave as many tools in the box as you can. Dont use everything up at once. People start their cut with weight training, calorie cutting, low intensity cardio, HIIT.. So what happens when shit hits the fans and you plateau.. More cardio... more calorie cutting. Start of with weight training only.. up the intensity when things start slowing down then you can cycle calories.. Manipulate carbs without dropping calories.. Then add some HIIT. Then when things start slowing down then you can lower calories by 200-300. 4. Vary foods. You dont have to have just have chicken rice and veg for every meal. Vary foods eating the same foods all the time is a surefire way to down regulate enzymes eat as many varied foods as possible. 5. Dont panic If youve left enough time you should have plenty of time to get lean. YOU SHOULD NEVER STARVE!!!! I know of girls who have stopped menstruating this should NEVER happen!!! Womens bodies want to reproduce its not designed really for being ripped!!! Calories should be kept as high as possible. You should never be doing 2-3 hours of cardio everyday. It is too much stress on the body that is already stressed anyway!!! 6. If in doubt hire a good coach. If hire someone and have a cookie cutter diet with 2 hours of cardio everyday have got chicken rice and vegetables for every meal stay the hell away!!!! Consider your health. Whats the point of being near death for a little plastic trophy!!! 7. Dont f*ck everything up in peak week. Everyone thinks the last week before show day is where the magic happens its not. You should be stage ready and only a few tweaks are required not shitloads of cardio, water and salt manipulation. You are not as clever as your body is!!!!!
Posted on: Sun, 24 Nov 2013 12:08:51 +0000
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