Cutting time - 3 months - how much should i aim to lose?

[gYmgIrL]

Hello there! With 3 months cutting time how much weight should i lose? Or i should i just have fat percentage as a goal cause i dont want to lose muscle?

Are there any good links for what to eat and when etc?

Does anyone know how i can learn about posing? is having someone show you the best way?

Thanks guys!

[JoeBAR]

Happy New Year GG!

3 months nevermind, insex thinks he started a bit late for his, so I guess better be on safe side

How much weight? Not important, look is most important, and prolly fat percentage as a guideline. The girls will be more accurate, but aiming for 15~16 is pretty low for a lady.

You could try the 'Get Shredded' diet here... Pretty drastic, or this new recipe book Lynda posted!

[Insex]

First off, are you doing figure, fitness, or bodybuilding? If you're unfamiliar with what I'm talking about, here are brief descriptions:

Figure - For women only, usually involves just posing.

Fitness - For women only, involves gymnastics and dance routines.

Bodybuilding - For both women and men, involves posing and flexing (figure competitions do not involve flexing).

If you give yourself enough time to fully prepare for a physique competition, then you'll be fine. Usually, about 12 weeks is enough time.

If you set a specific goal for how much weight/fat you want to lose, you'll be preoccupying yourself too much with reaching that goal. Instead, you should not worry about how much weight/fat you want to lose. Just diet and train to the best of your ability, then let the results unfold before your eyes. If you gave yourself enough time to prepare, and you dieted and trained to the best of your ability, your results will be incredible.

Originally Posted by gYmgIrL

Does anyone know how i can learn about posing? is having someone show you the best way?

If anyone who is experienced in figure competitions lives near you, then it would be best to ask them to coach you and give you a few pointers. If not, then you can read up on it here:

http://www.bodybuilding.com/fun/alissa21.htm

For a little information about what your figure competition will consist of, go here:

http://www.bodybuilding.com/fun/katrina2.htm

And if you haven't decided on what tanning products you'll use, you can read about the importance about them here:

http://www.bodybuilding.com/fun/tanji6.htm

"There are no secrets to success. It is the result of preparation, hard work, and learning from failure." - Colin L. Powell, Secretary of State

[gYmgIrL]

Just figure, considering I've only been training for year I think I'm going to be quite poodle even by figure standards and I have no dancing or gymnastic ability so figure it is!

12 weeks is three months right? yay!

Good point about the goal setting!!! I think I did that a bit with gaining and I was thinkng I havent gained as badly as the scales say i have! So I'm definitely gong to ignore any sort of measurements for cutting!

Thanks! My personal trainer from before had been in body building ones, I asked her if she'd help but didnt get a response so I'll try again :P otherwise do you think a man would be able to show me how? Man-muscle-comp-people are easier to come by!

Thanks so much for the links! I'll check em out!!!

I got some ladybird meal replacement stuff thats sposed to be good for cutting, am i sposed to take some sort of diaratic or hydroxycut thingy for the last week or something to get rid of all my water?

[Insex]

Originally Posted by gYmgIrL

Thanks! My personal trainer from before had been in body building ones, I asked her if she'd help but didnt get a response so I'll try again :P otherwise do you think a man would be able to show me how? Man-muscle-comp-people are easier to come by!

The first link in my last post will explain pretty much everything you'll need to know regarding posing. I also found a couple videos that show a few clips of what you should look like on stage. Check them out:

http://www.youtube.com/watch?v=XgR5AsTXr0Y

http://www.youtube.com/watch?v=d1abaZlt2Hk

http://www.youtube.com/watch?v=SD3LDYXMHQU

A few key notes you need to keep in mind from the videos:

- Get used to wearing high heels, because you'll be wearing them all the time on stage.

- Notice how gracefully the ladies move from transitions to different poses.

- Never forget to move your hair out of the way when showing the back. You don't want it to cover up your muscles!

- Don't forget to smile! You're up there to look pretty, not sad.

Another important thing about Figure competitions: You should be flexing your entire body the whole time. But the type of flexing you do in Figure is not the same type of flexing that bodybuilders like me do. When bodybuilders like me flex, we usually hit a pose (front double biceps, rear lat spread, most muscular, ect.). We do this because it makes us look more masculine. However, figure competitions are entirely made up of women. So the judges want the women to look feminine, not masculine. So while you're flexing your entire body to reveal your overall muscular development, you don't want to do the same things that bodybuilders do. Example, make a fist and hit a bodybuilder's pose. As a figure competitor, never make a fist with your hands, always keep them open. Never hit a bodybuilder's pose, just keep all your muscles tight and tense, and try to look pretty. And don't forget to always smile!

Originally Posted by gYmgIrL

I got some ladybird meal replacement stuff thats sposed to be good for cutting, am i sposed to take some sort of diaratic or hydroxycut thingy for the last week or something to get rid of all my water?

I've never heard of ladybird meal replacement, so I have no idea what it is. And I haven't used a diuretic before. What I did the few days before my bodybuilding competition was restrict the amount of fluids I drank, but I never actually took a diuretic.

A lot of competitors use some type of diuretic sometime prior to preparing to a contest. Maybe some of the other members here like EF Babes can better help assist you in that department. I'm just a guy, I've never been in a figure competitions before.

One last thing. You'll need to find out ahead of time which organization you're competing in, and how they split up their routines/rounds. The link that describes how to pose regards NPC competitions. I'm not sure what organizations they have over there in Australia. You'll need to find out how they split up the rounds, what the judges look for, how many posing suits you need to bring, and find out if they have a free posing round, which is slightly different from the manditory posing round.

[Doughboy]

Goo advice dere ^
wisten two dat GG

[Italianangel]

Originally Posted by gYmgIrL

Hello there! With 3 months cutting time how much weight should i lose?
what do you look like now? that will tell me how much you need to lose.
Or i should i just have fat percentage as a goal cause i dont want to lose muscle?
not really, mirror with weight adn fat percent, mainly mirror, judges are going by looking at you. Also depends on which show, leanness I mean.
Are there any good links for what to eat and when etc?
fitnessteambc.com
bodybuilding.com
there are some fitness and figure journals here showing diets and workouts:
http://fitnessfigure.proboards54.com/index.cgi
Does anyone know how i can learn about posing? is having someone show you the best way?
it depends on you and how you learn, there are some DVDS but I think you be best to hire someone for a session and video the session to use for self practice. I have a sheet with a basic walking posting guide at my competitor yahoo group. Also depends on which show, some trainers only know for certain orgs but not how others work. Which org again are you doing it with???
Linda


Thanks guys!

see in red above

[Italianangel]

I would look at diuretics later in the game, if you need them.
Linda

Originally Posted by gYmgIrL

Just figure, considering I've only been training for year I think I'm going to be quite poodle even by figure standards and I have no dancing or gymnastic ability so figure it is!

12 weeks is three months right? yay!

Good point about the goal setting!!! I think I did that a bit with gaining and I was thinkng I havent gained as badly as the scales say i have! So I'm definitely gong to ignore any sort of measurements for cutting!

Thanks! My personal trainer from before had been in body building ones, I asked her if she'd help but didnt get a response so I'll try again :P otherwise do you think a man would be able to show me how? Man-muscle-comp-people are easier to come by!

Thanks so much for the links! I'll check em out!!!

I got some ladybird meal replacement stuff thats sposed to be good for cutting, am i sposed to take some sort of diaratic or hydroxycut thingy for the last week or something to get rid of all my water?

[gYmgIrL]

what do you look like now? that will tell me how much you need to lose.

I look like that still <-- maybe a little bigger, muscle and fat wise, you cant see my fat bum and thighs in there though, but that's about where I'm at.

not really, mirror with weight adn fat percent, mainly mirror, judges are going by looking at you. Also depends on which show, leanness I mean.

Well, this is the amateur of the amateur I think! (I hope) Last time i saw it, the girls were all pretty skinny and werent really stritationy! I'm not really worried about winning, I just wanna cut properly so that I keep my muscle but can see my abs and my bum doesnt wobble! Its a lot to ask I know

Are there any good links for what to eat and when etc?
fitnessteambc.com
bodybuilding.com
there are some fitness and figure journals here showing diets and workouts:
http://fitnessfigure.proboards54.com/index.cgi

Great I'll check them out now!! Thank you!

it depends on you and how you learn, there are some DVDS but I think you be best to hire someone for a session and video the session to use for self practice. I have a sheet with a basic walking posting guide at my competitor yahoo group. Also depends on which show, some trainers only know for certain orgs but not how others work. Which org again are you doing it with???

I think being shown would be awesome because i just dont understand the lats flaring thing! I watched a video thingy on the net and i still dont understand! haha, unfortuantely, there arent many people in perth, leave alon muscly competitor ones, and I keep asking one and she doesnt answer so i think that might be a no... so i might just have to do my best!

Thanks! I got your sheet! I didnt realise that there was a way you're supposed to stand when not posing! Wow theres so much to learn! I should start practicing now!

Its NABBA/WFF combined.

How will i know if i need diuretics?

[Italianangel]

YOU will know the last month out if you are looking bloated or too soft.
Lean is the key now a days for most shows, you can luck out at the novice level at local shows but you never know who is going to enter and how lean they come in, it is also comparison so come in tight.
Linda

[gYmgIrL]

Thank you! Ihave another question, whats micellar?

"To be accurate you need a protein blend. In my opinion the perfect blend for someone who is cutting, post-workout or otherwise, is a mix of 70% micellar casein and 30% of a whey protein with a high Biological value like ion-exchange or cross flow micro-filtration whey. 50 mg in some water or a 2 cups of skim milk will do just fine. The whey acts fast and has a high content of all the amino acids you need to speed up recovery, assuring instant repair, and the casein burns slow releasing its amino's steadily into the blood assuring a positive nitrogen balance and prolonged recuparation for up to 3 hours. "

[gYmgIrL]

ok.. and do you have any examples of a clean fat?

[Insex]

Originally Posted by gYmgIrL

Thank you! Ihave another question, whats micellar?

"To be accurate you need a protein blend. In my opinion the perfect blend for someone who is cutting, post-workout or otherwise, is a mix of 70% micellar casein and 30% of a whey protein with a high Biological value like ion-exchange or cross flow micro-filtration whey. 50 mg in some water or a 2 cups of skim milk will do just fine. The whey acts fast and has a high content of all the amino acids you need to speed up recovery, assuring instant repair, and the casein burns slow releasing its amino's steadily into the blood assuring a positive nitrogen balance and prolonged recuparation for up to 3 hours. "

The micellar casein protein that the quote you're referring to is talking about casein protein in it's natural form. It is separated from milk without the use of chemicals.

For those of you who don't know what GymGirl is referring too, it's #6 in the following link:

http://www.bodybuilding.com/fun/catcommand2.htm

[Insex]

Originally Posted by gYmgIrL

ok.. and do you have any examples of a clean fat?

What do you mean by "clean fat?" Are you talking about fats that are not unhealthy?

In that case, "clean fats" would be unsaturated fats like polyunsaturated and monounsaturated fats.

Polyunsaturated fats (Omega-3) are found fish oils, walnut oils, flaxseed oils, canola oils, walnuts, and dark green leafy vegetables.

Polyunsaturated fats (Omega-6) are found in corn oils, cottonseed oils, and soybean oils.

Monounsaturated fats are found in olive oils, canola oils, safflower oils, avocados olives, peanut butter, almonds, cashews, pecans, and pistachios.

[gYmgIrL]

yeah, they called it 'clean fats' in that link Thanks Insex! I got some mono-thingo olive oyl! But i think eating an avacado might be better?

I have another question... when you've finished cutting, even if you ease yourself back into eating like a normal (but healthy and awesome-looking) person, will you put on fat extra fast? I mean, surely its going to go "HOLY CRAP I'VE JUST BEEN STARVING MUST STORE FAT!!!!!!!!!!!!!!!!!!!!!!!!!!" especially since you'll be losing weight so fast!

[Insex]

That depends on your own body's individual chemistry, what you eat and how much of it you eat. Generally, if you keep doing intense cardio and weight training sessions after your cutting phase, and you manage to continue to eat healthy food, you can stay relatively lean. But if you get lazy and don't workout as often as you should, and if you treat yourself to too many fats and sweets, you can plump up pretty quickly.

I personally tend to overindulge myself after being on a cutting diet. So I tend to pack on body fat pretty quickly. For example, this last competition I had was in the middle of November. So after I was done dieting for that contest, I overindulged during Thanksgiving dinner, and throughout all the Christmas dinners and parties I went to. I'm about 212 pounds right now, and I was about 198 pounds during my competition, so that should give you an idea of how much body fat I gained.

But I will begin cutting sometime next week. So the days of overindulging myself in food will soon be over.

[Italianangel]

Also know the vids on here are girls mainly on roids and very high end, IFBB Or NPC I think, depending on the org, you would get down marked in some orgs to pose like them, so you need to know the trend of the org you compete in.
Linda

[gYmgIrL]

they're all poodles hehehe I'm doing a posing seminar with the people putting on the show so i should be ok! I hope i dont get too intimdated by all the girls in there!!!

I think I've come up with a good cutting diet! I thought I'd start with what the cutting diet would look like at the end and add stuff to it to make the appropriate amount of calories, that way it will be easier to start dumping things when it gets to that stage!


So I'm thinking, this is my life for the next 3 months:

5:30am - get up and eat 6 egg whites (nice n light to work out on!)
6-7am - do weights at the gym
7-8am - Eat - a spoonful of monounsaturated oil and some oats (post workout nutrition is most important!)
11:00am - my cutting meal replacement thingy, (it says that it can replace two meals, but im scared of losing muscle, so i might just have half a dose twice... what d you think?)
12-1 (ends up being 12:15-12:45 with getting ready and whatnot, so half an hour) running around the foreshore
2:00pm Half a tin of tuna and salad (are tomatoes ok? I got a feeling they're sugar fest! Alfafasprout is good right? lettuce, carrots, mabe even capsicum and those things that are long and green... like zucchinis, what are they called? cucumber!!) What are you allowed to put on salads? anything?
5:30pm I'm not sure what to do here, fish and veggies maybe? This is the one that would need the most changing i think. This is where its boring
6-7pm: Stationery biking at home in front of the projector oooh yeaaah
8:30pm um.. the other half of the protein meal replacement (its sposed to be slow release)

so how does that look? Looks pretty friggen full on. Id better look awesome after this!!! :P

umm, oh yeah and i dont think I'm going to be able to do that much cardio at first. So I'm going to work up to that ok?

I'll try and work out how many calories all that will be.

[gYmgIrL]

Well GG i can see two flaws in that already!

#1 You are still allergic to eggs

#2 one cup of oats is a lot!!!

So i noticed last night that that ends up being about 1,500 cals (if you add 10 almonds and 1 cup skim milk with the oats) GO FITDAY! anyway, i think thats a little too little for me to go down to for now. And especially now i know id only be eating 1/3 cup oats, that brings it back down to about 1,300 :\

of course now realise i can have the 99 cal 6 egg whites in the morning, perhaps i can substitute that with another 1/3 bowl of oats? At least it will be good carbs and stuff to work out on! and it would bring the cals back up to 1,400.

Hmm...

Green beans!! I could add them in somewherE? Or asparagus or corn?! Tell me i can have corn

Otherwise i have completely no idea!!!

EDIT: ok now i have an idea!

this diet is a perfect 40/40/20 split (like the link said small people should do) so in order to add more calories i need a bit more of everything.

#1 I can have a WHOLE meal replacement both times, which ups me in the protein on undsaturated fat (i thinkies) and a little carbs
that means that
#2 the extra oats and milk in the morning will give me more carbs, and a little protein in the milk! so it should still be the same sorta split!

right?

[bouncer]

I don't know what lind of corn you have down under, but the stuff we have has been cross bred so many times that it actually is moderately high glycemic. Since you are cutting, look into the the glycemic index of the corn you have at your disposal.