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!