(06-24-2011, 03:07 PM)Fibonacci Prima Wrote: I still haven't written out my pre-comp plan, but I can overview it here.

I start about 16 weeks out. This means planning my splits, arranging meals and figuring out when I start tightening the diet even more. It has general time frame, but I also have to adjust as my body adjusts. If I'm not leaning out the way I want, I'll cut back diet sooner, and up cardio a lot sooner. Every 4 weeks I completely change my workout split so nothing gets stagnant, and make adjustments to diet. I go from medium weight lifting days to really heavy, only getting 4-6 rep days, then back. Cardio is split between endurance and HIIT since both help shred layers fastest.

at 16 weeks out I'll start my first split, cut out breads entirely and load up on more veggies (no white potatoes). Red meat makes a polite exit and it's all about lean chicken, turkey, fish (i. hate. fish.). Usually I'll consume about 2000-2500 cals a day spread over 5-6 meals. I try to keep the macros pretty tight but at this point it's all about adjusting and seeing what I need.

12 weeks out I'll cut carbs after 2pm, change my split, and drop to about 1800-2000 cals a day

8 weeks out I'm down to 1600-1800 and will consider adding a second cardio session. Adjustments are made to lifting, I'll check for symmetry and will lift more heavy days. All grains are now gone towards the end of this month and I start more towards a keto type diet.

4 weeks out I drop everything from diet but very lean protein, and greens (lettuce, green beans, spinach...). Will also avoid dairy. This is where it sucks on major big time levels. Hitting early, fasting cardio sessions now, lighten the lifting a little, and a second endurance cardio in evenings.

1-2 weeks out, cut back on water to maximize vascularity. from here on in, it's pretty much the same with water dropping a little as it gets closer. (usually I drink 3L water or more a day. will drop significantly near contest date.)

It's all very process-y and not a fun time to be around me. I get very bitchy close to a big comp.


So my workouts are usually 20 minutes HIIT, then 30-45 minutes with the weights. I don't spend much time on it, honestly. I try to be done with it all, even in the pre-contest blitz, in under 2 hours....that includes the second cardio. My current split looks like this:

Mon:Legs/
Tueslyo/core
Wed:Back/biceps
Thurs:shoulders/calves/abs
Fri:Chest/triceps
Satlyo/core
Sun:running around with kids

By contest day I like to be around 7-8% bf. I'm 5'4 so I have to get very lean to make the cut. And yes, I hate the bikinis and stripper lucite shoes. So fetching. Not.

I can break it down further if you like...meal plan, details on the splits...

(06-24-2011, 03:15 PM)username Wrote: Wow!! That's dedication! I'm going to borrow some of that (not all of it...I'm not competing!!). There are several aspects that I like (alternating between heavy and medium weights makes sense). I typically alternate between upper and lower body on my weights but I only do them 3-4 times a week. How many sets do you typically do?

You've inspired me to at least make an effort to improve my diet. It's not horrid but I could certainly add more fruits and veggies and cut out some carbs. I don't think I can live without cheese though.

I bet you look amazing. Is there a big difference between your "competition" look vs. "normal" look? How often do you compete?

(06-24-2011, 03:32 PM)Fibonacci Prima Wrote: I look a LOT different when comp ready. Off season I look 'normal' but I try to keep pretty lean as I do have sponsors and that means appearing at events, etc. I am a lot softer though. Abs show, but not so deeply. I compete every season, and try to hit about 4 or 5 shows a season depending on time/interest/proximity and how well I did last season.

I'm the same way about dairy. I love cheese, and milk, and butter. I don't cut that til I absolutely have to. And something cheesy is always part of my post show cheat meal. (speaking of, it's hilarious to see backstage at an event after it's done. the judging and pics are done, and the gym bags come open...chips with salsa right out of the jar, twinkies, whatever...hilarious to see the mini binges....it's a ritual, though)

I usually do 3-5 sets, with each set ranging from 6-8 reps on heavy days to 10-12 on lighter days. The reason I vary the number of sets is to keep it fresh. Not just for the body, but if I don't keep SOMETHING different each time I get bored. Also I'll do higher set days when I'm feeling really energetic. I keep those to medium lifting numbers though.

Plyo stuff I'll do circuits. Those are brutal. A plyo day will look like this

Circuit 1
Jump Rope
Kbell Swings
Burpees
repeat 3 times

circuit 2
mountain climbers
squat jumps
sprints
x3

Circuit 3
jump rope
pike pushups
box jumps
x3

1 minute each, with 90 second break btwn sets, 2 minutes btwn circuits

I love/hate plyo so much.

Adding fruit is easy if you drink protein shakes. I add frozen fruit to them all the time. They're decadent but totally good for you. If it wasn't for that I'd probably never eat enough fruit.

Heh, I didn't even get into my supplements. LOL! I'm such a weirdo.

(06-24-2011, 07:48 PM)username Wrote: Your plyo routine makes me nauseous just looking at it but I'm going to try some modified version of it anyway. I do some of those anyway but combining them in a circuit will probably give me a heart attack. Or it will be good for me.

I get my "cardio" mostly from the machines (bike, elliptical, running) and the truth is, it's too easy. Sometimes I just speed through my weights to get the heartrate up (doing abs in between sets and barely resting) but still nothing like what you're doing. Burpees kill me.

I may do it the first few times at home so I can throw up in the privacy of my own bathroom.