• littletigar24's picture
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  • Redoing my prep

  • littletigar24   •   Sat, Feb 21st, '15 14:31   •   9 replies, 353 views

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Hey everyone :) I'm competing in bikini in may, I know it's definitely an easier catagory and I don't have to deal with quite the mix of compounds and water manipulation that most of you guys have to. However, it being my first show, I still don't wanna bomb it.
Started with a bulls hit "coach" and while I still have been in prep for five weeks, I'm now at a point of restructuring my whole prep. I am 13 weeks out. I am 5'1 and 120-122 pounds. Need to do my body fat still. But I have been building a decent amount of muscle.The pic i posted for the promo is a decent example of how im looking, but i think im going to put up some progress pics in my suit later for critique's sake..Here's what I have been doing;

Calories; 1200- 105 protein, 75 carbs, 53 fat
Carbs before 1 or after workout.
Typical workout day;
breakfast; 2 egg whites, one egg, 2oz hamburger, veggies
lunch 5oz chicken thighs, 1 oz goat cheese, 1/4 cup quinoa
postworkout shake-scoop protein powder, banana, 1 cup almond milk
dinner-6oz ish fish and veggies
On non workout days, I have oatmeal in the morning and no shake
A gallon of water a day.
I take a muli, fish oil, viatamin c,d, magnisium, calcium.

For training, it's been full body three days a week, and 30 minutes cardio four days a week.

My cycle has been 10 mg of test e three days a week, aromasin 12.5 mg four days a week and hgh 2.5 ius six days a week. I'm on my last week of this. I was told to take six weeks off (excluding hgh) and then back on this for six weeks. Pretty sure he was going to add novadex in the last two weeks to dry out.

So while not terrible, I don't think its great either. So here is what I'm considering changing;
Diet the same, except dropping some carbs on non workout days. Four weeks before, if I'm still holding some body fat, drop carbs 20 grams or so, but go by the mirror.
Training 5 days a week and five days of low/moderate intensity cardio. But one of those days focused on plyo, here's the training plan I'm thinking; http://theathleticbuild.com/bikini-competitor-ashley-kurtenbach-workout-routine-and-diet/
Not really sure what to do with the cycle, it's been doing good things to my body composition, so I'm think of doing it again in six weeks and definetly adding in the Novadex two weeks before..
The week before the show, I plan on upping water intake to 1 1/2 gallons and start tapering three days before. By friday night, just sipping water. I'm thinking of also upping my vitamin c three days before and really scaling back on training, just light stuff and only I or two cardio sessions, low intensity.
Anyway, pretty rough draft, would love some feedback and suggustions!

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  • BawsDawg's picture
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  • BawsDawg
  • 5 years ago

Just for reference:

My girl is 5'4" 127lb and competes between 117-122 typically. All natural, however.

She's currently 8 weeks out.
We try to keep her calories higher and keep cardio higher as well. Eat more train more kinda idea

Cardio:
Off season- 4x 20min
10 weeks out- 5x30min
8 weeks out - 6x 30-35min

Training:
5xa week +1 plyo only day (6 total)*
Glute work on 4 of those days
Focus on rear delts 2x a week

*typically doesn't have a "rest day" but will restart her split on the seventh day.
She does this in the event something comes up where she can't hit the gym then she can use a "rest day"

  • littletigar24's picture
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Sweet, thank you for the reference point, it is much appreciated! I do have a question about her training though, you said she did glute work 4 days a week, what were some of the excersises she did? I was doing squats three days a week, but I'm getting to large in the quad area. And the plyo day, I really want to add one, but again I'm scared of adding mass to my thighs. Was her cardio low, moderate or hitt?

  • BawsDawg's picture
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FML ive typed 2 huge messages in response but eroids says its blocked and it keeps getting deleted!!!

ill try and break it down quickly.

cardio: stairs done at a moderate pace for minimum of 10 cals per minute. She usually ends up doing them at about 12 cals per minute. Mixing in kickbacks and walking sideways and walking backwards, etc rotating every few minutes. Maybe to not get bored!

If your quads hold too much mass then "road work" ie jogging can be done to "run them off" but make sure you hit the glutes HEAVY to maintain their size, shape so they don't melt away with the quads!

Glute training:
3x week circuits 20-25 minutes at the end of her workout. supersetting a machine heavy with bowyweight or cables light
for example: reverse hack squat 3/4 reps to keep tension on the glute super set with step ups on a bench with a glute kickback
1x week heavy glute training (on rear delt day): rev hack squat, smith sumo squat (not full ROM), smith or barbell hip thrust

  • littletigar24's picture
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Thank you for the effort! Knowing her experience is super helpful. Lol hate when that happens!! So for her body part of the day, how many excersises and what was her rep range?

  • BawsDawg's picture
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She goes crazy on glutes so there's no real specific rep ranges but around 12 reps for "heavy" and 20 for body weight exercises
Typically 4 working sets

As far as most other lifts go she is between 12-15 reps but currently we are having her focus on TUT especially on some isolation movements, for example, leg extensions.
1 sec up, 2 sec hold, 3-4 sec down.

She usually throws out squats/regular DL about 8 weeks out (off season she squats 2x a week usually then drops to 1x week 12 weeks out). More leg press, hack squat, and machine work.

Keeps in RDL for hammys though.

  • tonytulo's picture
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Bikini is all about the glutes for sure. Stairmaster is king.

  • littletigar24's picture
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  • littletigar24
  • 5 years ago

Okay, so no novadex and quit the hgh two weeks before the show? Keep the rest as is?
I should stick to fish and chicken for my natural protein sources.

No carbs after workout? Just like a scoop of protein powder? So do like 75 grams of carbs every morning and then stick to meats, veggies and fats the rest of the day, if I'm reading correctly.
So would five days a week of cardio 30/45 minuted is not enough? Should I do fasted cardio in the morning in addition? Is lifting five days enough? Too much?

  • tonytulo's picture
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You dont want red meat everyday. 1 or 2 days depending on your progress and how your looking. Minimal carbs after work out , you need carbs for fuel only before a workout , for breakfast and during the morning for the rest of your day, a little before cardio of needed . Your concern is maitaining lean muscle tissue while working off the fat. Ill talk to you later.

  • tonytulo's picture
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  • tonytulo
  • 5 years ago

Nolvadex does not lower estrogen it is an antagonist of the estrogen receptors by which it binds itself preventing active estrogen from binding in its place. A lot of people mistake it thinking it can work as in AI it does not reduce estrogen like arimidex , aromasin or letro , it simply blocks estrogen from action, so you can have crazy high estrogen still which will still cause issues. It is meant to boost LH levels for pct in most men so they can try to produce natural test again, some also use it to combat estro binding and becoming gyno but even then if someone is gyno prone it still might not work. If you want I can pull up some links for you. It does aide in some side effects from high estro but it by no means lowers it as it is not an aromatize inhibitor. It can help bloat from high estro but not anything noticeable by any means , combat some sides but does nothing as far as helping bring estro levels in range whether it is a man or a woman.This can be horrible if you try an compete as many women crash their estrogen to get onstage. I'll explain why, when its that time of the month and your hormones get out of whack what happens? You get bloated , well when your estrogen gets to high you will get bloated so , if someone was telling you to run nolvadex up to a show it can cost you as far as placings are concerned as you will not be lean enough and will hold water. People who haven't prepped women for the stage and done it correctly are going to hinder your results and hinder your chances of doing well. The whole drying out thing with nolva is a complete myth. Keep your water intake at 1 1/2 of a gallon all the way until Thursday then cut it all Friday except sips, you should be around 1 1/2 gallons as of now. Do not train but only 3 days that week Monday Tuesday Wednesday come peak week. You could dose up on vitamin c and dandelion root as they are both natural diuretics. If you drop carbs too fast and your metabolism ramps up while you continue to train and do cardio like a mad woman you will not lose fat , your body will continue to eat muscle and save the fat last , you need to consume enough to protein to sustain your lean body mass , and raise your metabolic rate to burn the excess fat. If you starve yourself your body will eat everything else before the fat and you will not look the way you desire, you will look stringy onstage. In bikini you need to have some toned muscle but not a lot , if you starve , you will retain water and fat. Also no hamburger what so ever. At 5'1 you need to be between 100 to 115 onstage depending on your bodyfat. Limit your carbs to before 1pm few carbs a little before your work out , next to no carbs after your workout. Your cardio is too low also, my wife was the cardio queen when she did bikini, HIT is your friend, along with fasted cardio in the morning before your breakfast at most take a shake with next to no carbs and higher protein. Do not run hgh into a show period, pretty sure someone mentioned this in another post here.