[quote]mmgalb727 wrote:
shaunar25 wrote:
Hey Molly!
I have been too lazy to resend my PM to you about training;) I love reading your journal, especially since I am in the same weight class currently as you were at your meet.
Anyway, I am really wondering what you find to be most successful in trying to drop weight but keep strength up. After my meet Dec. 5th I am trying to do a 8-12 week diet to drop BF. However, my goal in doing this, besides looks of course, is to get into a lower weight class for my second PL meet. So while I will start an official (and my first) PL cycle (maybe 5/3/1, maybe Westside, not sure…any suggestions?), I clearly will be incorporating a bit more cardio and definitely more bodybuilding type training/circuits. What did you follow in your first few weeks of figure prep? I do not plan on taking it to such an extreme, but clearly it is geared towards fat loss, so I am wondering what you would advise given all the negative effects you are suffering post comp.
You trip sounds sweet!
Shauna - for ME… someone who operates VERY well on lower carbs, I have found that dropping carbs and increasing fats is the best way for me to lose body fat. I honestly don’t lose any strength with minimal carbs… it’s only when my calories get too low than my strength starts going down the toilet. I actually did Westside for Skinny Bastards part 3 for most of my competition prep. I actually think women switching to high rep/low weight/short rest interval weight training when prepping is a bad idea… especially in the final weeks when they are very low on calories because I think it promotes muscle wasting. When on a very low calorie diet, lower overall volume and very heavy weight is what tends to retain muscle the best.
If you do well on a low carb diet, then I would try something similar to the AD… low carb, high protein, high fat (I would not be so strict about getting less than 30 grams of carbs a day though as long as they came from veggies, nuts, and protein sources like eggs or protein powder). I would also not do a 48 hour carb-up… but maybe a carb-up day every 4 days where you drop protein a little and fat A LOT and eat lots of good carb sources. One you plateau, you can make this a HALF carb-up day or make it every 5-6 days. (if you do a half carb up day… keep fat minimal during your carb-up, and in the evening, stick to protein, veggies, and a LITTLE fat… but still not as much as you would for an AD-type meal… maybe 8-10 grams?)
If you need carbs almost daily, then have them for a meal in the morning and then some before and/or after training. You can lower the amount of carbs you are having with each meal or eliminate one of the carb meals (morning/before training/after training) when you start to plateau.
For cardio… I would stick to low intensity for the most part. Light sled dragging, walking, walking with a weighted vest, etc. You could maybe do 1 high intensity session a week… but cut it out if you feel like it’s beating you up too much. You could do “active recovery” circuits where you do 8-10 exercises back to back with little rest and minimal or no weight… but i would probably only do those once a week (remember the muscle wasting comment above) Unless they end up being low intensity… then by all means keep them up. Finally, I would add in LOTS of NEPA (non-exercise physical activity)… a LOT of stretching, mobility work, pre-hab… just extra movement so you are expending more calories without affecting your workouts. Also make sure you sleep a LOT and supplement with ZMA, fish oil, blah blah blah… you know the drill.
I have only prepped for a competition using 5/3/1 and really liked it… but felt sore all the time! seriously… I would do 2 exercises and be sore for days! But I definitely got stronger using it and had a blast!
So… hope this helps! I will follow your journal and see how you are doing! =D[/quote]
Molly, thanks! This is great advice. All the more reason for me to really start doing some reading on 5/3/1.
I had actually just started the AD and was loving it a few weeks before I decided to do this meet. However, I have had to put it aside for the moment because my training has become so intense. Since I have started training for this meet 2 1/2 weeks ago and it is in a week and a half, I have had to get moving on EVERYTHING, which means pulling for 1 RMs for the first time on all my lifts, quite frequently (nothing crazy, just trying to see where my lifts are at). So right now, I am basically following the AD for about 4 of my meals, but eating carbs PWO, sometimes in the morning, but most importantly, when I feel my body needs them. So it has been awesome, but draining, and my body started craving carbs…and I let it have them!
But definitely going back on the AD for my diet down.
BTW, What do you do for work? PT? And what did you get your MBA in? I ask because I am at a point where I am evaluating what it is I really want to do and achieve and nothing makes me happier than being healthy, fit, strong, and spreading the word. I have my BA in Art History, but would love to get a Masters in a health related field (not sure). I have been looking into PT, but do not want to go the route of a 24 HR fitness trainer, so I am trying to find out what it is people do and how they go about it. If you have the time, I would be interested to hear about it.
