Future Figure Competitor

Bigger Stronger Leaner Rate My Physique Photos
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Currently, I am on an indefinite lean bulk, with plans to compete in figure. However, I am very much against competing just for the sake of experience. I want to hit that stage with the belief I deserve to be there. My biggest priority right now is making gains in my legs, since they are underdeveloped as a result of neglecting them for a majority of my training. Nonetheless, that doesn’t stop me from attempting to make gains everywhere else.

I would like opinions from a COMPETITIVE POINT OF VIEW, so please refrain from telling me whether or not you find my body attractive. I welcome any suggestions on what I should work on improving.

TYPICAL DIET
Oatmeal
Shredded wheat with skim milk
Yogurt
Chocolate milk/protein powder in milk
Egg whites
Mozzarella cheese
Rice & beans
Broccoli
Pasta

*yes, vegetarian.

TRAINING

Day 1: Shoulders/Quads
Day 2: Bis/Tris/Calves
Day 3: Hams/Abs
Day 4: Back/Calves

Shoulders: DB press, DB lateral raises, DB rear delt flys, DB front raises, BB upright rows
Quads: Zercher squats, leg press, leg extensions

Bi/tris (superset): BB curls/close grip bench, Zottman curls/V-bar pushdowns, BW dips/hammer curls, DB extensions/concentration curls
Calves: Leg press calf extensions, seated calf extensions, standing calf extensions

Hams: Deadlifts, single leg curls, glute ham raises or seated curls
Abs: Cable crunches, weighted decline situps, leg raises

Back: Pull ups, T-bar rows, DB rows, low cable row, close grip pulldowns (sometimes high row or BB rows)

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I finally figured out how to upload pictures.

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Your shoulders are looking massive - how much weight for the side laterals?

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WOW, nice, your shape is similar to mine( except your leaner).i’m always looking to see how girls with more size compare to the petite ones. it’s nice to see a figure girl that’s not 3 pounds away from bikini class!!! you are in great form. you have a great v-shape and nice arms. good legs too! with the way you’re going your gonna change lives when you hit the stage!

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[quote]celtics2022 wrote:
Your shoulders are looking massive - how much weight for the side laterals?[/quote]

Typical shoulder routine
Seated DB press- 40 lbs 8x3 (last set isn’t always 8)
Standing DB lateral raises- 25 lbs 8x3
Bent over DB rear delt flys: 20 lbs 8x3
DB hammer front raises: 20 lbs 8x3
BB Upright rows: 90 lbs 8x2, 80 lbs x 8 (working up to 90 lbs for 8x3)

[quote]Sissybunny wrote:
WOW, nice, your shape is similar to mine( except your leaner).i’m always looking to see how girls with more size compare to the petite ones. it’s nice to see a figure girl that’s not 3 pounds away from bikini class!!! you are in great form. you have a great v-shape and nice arms. good legs too! with the way you’re going your gonna change lives when you hit the stage!
[/quote]

I’m making sure I stay relatively lean throughout my bulk, so I can more accurately monitor my muscle gains. My legs are very much lagging, in my opinion. I did not start consistently hitting them until the end of 2009, so I can only blame myself!

I posted a bigger picture of my avatar up top

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I think you look HOT! My opinion of you is that you are very attractive (although that is not what you wanted to here lol!)

very athletic looking, very good structure. You don’t have breast implants like alot of the top girls but thats fine.

Your presentation needs work undoubtedly but that will come with time and practice.

You have the most important thing going… bone structure.

And… you know what you are doing.

I agree with you in staying lean, I myself tend to stay only 5lbs -10 lbs out of contest shape all year round, as the truth is, if you are getting fat the calories you are eating aren’t going to the right place anyways so why bother eating them right?

OK…

Lets talk diet!!!

since you are a non meat-eater… I highly recomend in the interest of staying insulin sensitive, and nitrogen positive that you can the mozeralla on a reg basis, and the yogurt unless it is post workout… instead add in cottage cheese which is a great source of slow burning protien.

another suggestion… take full advantage of the supplements that work… Creatine, beta alanine, and basically all the BCAA that you can tolerate. I personally spoon the chalky powder and chase it down with some diet pepsi… but ahh I’m a different breed!..

*** also BCAAS can also double as gym chalk in a pinch lol!

Your post workout meals are Key. Stay hungry prior to workout and refeed post calories… but not like a pig lol!

Lastly workouts… you want to bring up those gams! I recomend high reps! 15-30 on most things… pump em till they burn so bad you have to stop! And get good rest inbetween sets… if your nervous energy is not fully recouped then how can you fully expect to properly train your muscles? Thats like running a V8 engine with only 4 spark plugs in it and expecting to get full performance!

Cheers.

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Thank you, that was a very helpful post!

I’m aware most competitors have implants, but I will never go that route. Luckily, competitors like Nicole Wilkins Lee and Tanji Johnson prove you don’t need them to be at the top. As for presentation, do you mean my posing or my overall musculature?

I have very little knowledge when it comes to diet :confused: Cottage cheese used to be a pre-bed time snack for me, but I got sick of it and ended up eliminating it from my diet; I’ll make sure to reintroduce it. The thought of no more mozzarella cheese is horrifying! I pretty much live for dairy, since it is easy protein for me.

In terms of my workout, I was actually advised to consume ~15g of protein pre-workout, with a post workout protein shake. I feel that I perform much better when I follow that set up.

My quad routine is currently

  • Zercher squats x 12, 10, 8 (increasing weight)
  • Leg Press 3x8
  • Leg Extensions 3x15 (this pretty much kills me)

I’m planning on adding in hack squats

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Agreed with the breast implants.

disagree with the cheese… regular cheese is not a very good LEAN protein source, lets be real usually the foods that taste good arent’ good for you, and mozzarella cheese is only gonna hold you back.

Sorry about the distaste for cottage cheese… something you’ll just have to deal with lol as your options are limited.

As for preworkout protein, Only if it is low glycemic… i.e. a cassinate. You want to keep your insulin at bay untill post workout to maximize absorption, and recovery i.e. muscle growth!!!

instead I recomend regular consumption of BCAA during your workout to keep energy levels up.

Bottom line is this! what separates the good from the great is usually one’s ability to endure hardship!

Post workout!!! I recomend an immediate pWO drink such as Surge or equivalent, take your pick there are lots out there. 15min later, whey isolate shake, 30 min later a meal

As for your leg routine keep pumping those leg extentions! but don’t forget about those hammys! keep the reps up and the burn going… The more it burns the more you Grow!

get the reps up in your other movements as well and bear in mind not to do any movements that makes your knees feel uncomfortable. You are a woman, and you hips are designed for child birth, not athletics, so those knees are going to be more vulnerable to injuries… so look after them… make sure you don’t need to get a pair of orthotics e.t.c as continued growth depends on continued health!

Cheers!

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I really appreciate all of the advice, I will take everything you said into consideration!

My glute/ham routine is

Stiff Leg Deadlifts
155 lbs x 10
185 lbs x 8
205 lbs x 6

Lunges (holding a 25 lb plate in each hand)
No set reps, I go back and forth across the room until I can’t lunge anymore

Standing Single Leg Ham Curls
35 lbs 12x2
25 lbs x 12

Perhaps, I will lower the weight for deads and increase the reps

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You look great!

I’m no expert but I think the rear delts need to be brought up.

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How long have you been training?

What is your height and weight?

What is your daily diet consist of? (morning through night/my wife is a vegetarian as well)

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[quote]Rocky2 wrote:
You look great!

I’m no expert but I think the rear delts need to be brought up.[/quote]

I only do one rear delt exercise on shoulder day because I figure I hit my rear delts a bit on back day, but I could add in another exercise on shoulder day and see if that helps.

[quote]ha2fb wrote:
How long have you been training?

What is your height and weight?

What is your daily diet consist of? (morning through night/my wife is a vegetarian as well)[/quote]

I have consistently trained my upper body for almost a year and a half.
I’ve only been consistently training my legs for about 4 months :confused:

I am 5’3.5"
Since I started bulking, I’m around 128

I posted a pic of my diet, you can see that it includes a lot of carbs!

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[quote]fitforfat wrote:
I really appreciate all of the advice, I will take everything you said into consideration!

My glute/ham routine is

Stiff Leg Deadlifts
155 lbs x 10
185 lbs x 8
205 lbs x 6

Lunges (holding a 25 lb plate in each hand)
No set reps, I go back and forth across the room until I can’t lunge anymore

Standing Single Leg Ham Curls

35 lbs 12x2
25 lbs x 12

Perhaps, I will lower the weight for deads and increase the reps
[/quote]

keep the multi joint movements reps lower, in the 10-15 rep range unless you are on a press.
Simply because it will exhaust you too much taking away from your overall ability to train the rest of your legs. All others 20-30 rep range, or higher. Consider drop sets while pressing and changing your foot positions. Wide stance, narrow, Heels low to simulate sissy squats, or high to work glutes and hams. Don’t fear drop sets… no pain no gain!

I recomend adding a leg routine each week and do a quad dominated routine and a hamstring dominated routine. When training hams hit the inners and the outers…

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[quote]Prisoner wrote:
As for preworkout protein, Only if it is low glycemic… i.e. a cassinate. You want to keep your insulin at bay untill post workout to maximize absorption, and recovery i.e. muscle growth!!!

instead I recomend regular consumption of BCAA during your workout to keep energy levels up.

Bottom line is this! what separates the good from the great is usually one’s ability to endure hardship!

Post workout!!! I recomend an immediate pWO drink such as Surge or equivalent, take your pick there are lots out there. 15min later, whey isolate shake, 30 min later a meal

As for your leg routine keep pumping those leg extentions! but don’t forget about those hammys! keep the reps up and the burn going… The more it burns the more you Grow!

get the reps up in your other movements as well and bear in mind not to do any movements that makes your knees feel uncomfortable. You are a woman, and you hips are designed for child birth, not athletics, so those knees are going to be more vulnerable to injuries… so look after them… make sure you don’t need to get a pair of orthotics e.t.c as continued growth depends on continued health!

Cheers![/quote]

I believe, good sir, that you’ve just watered down the significance of the exclaimation point.

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I’m insanely jealous of your lats!! I have been working like a MAD woman to build mine up… not really getting anywhere. Bla!
Congrats, you look amazing!

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[quote]FrancesATX wrote:
I’m insanely jealous of your lats!! I have been working like a MAD woman to build mine up… not really getting anywhere. Bla!
Congrats, you look amazing!
[/quote]

Thank you, I am taking updated pictures next week and will try to post them here!

Are you sure you’re flaring them? I used to think my lats were nonexistent, until I learned how to flare. I went from 0 to wings.

My main back exercises this past year:

  • Wide grip pull ups
  • T-bar rows
  • Close grip pulldowns
  • BB rows

I rotate these into the mix:

  • High Row
  • DB rows
  • Low cable row
  • Just added straight arm pulldowns
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1 Month Update

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It will be at least another year before I plan on competing

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Wish more women had muscle mass such as yourself.

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[quote]fitforfat wrote:
1 Month Update

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It will be at least another year before I plan on competing[/quote]

Wow very nice work. You’re building a nice aesthetic physique Nom nom nom:)

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Sorry, but your body is retarded hot. I have nothing constructive to add.

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[quote]waylanderxx wrote:
Sorry, but your body is retarded hot. I have nothing constructive to add.[/quote]

LMFAO!! so would NOM NOM NOM all day<3