GSB it's getting to be crunch time

**gunshowbabe** · January 21st, 2009, 12:33 PM

So where do I start... I have been working out for about a little over 3 years now... Not as hard as I would like at times but I think I have made good progress... I decided that I would like to enter a figure competition this year or maybe just a bikini competition. I guess bikini is just less muscle definition, right? Well anyway, I haven't really decided. A friend of mine referred me to his fitness coach and I finally met him this past weekend. I thought I would share the experience with all of you...

This is what he told me:

I have to work on shoulders more, work calves three times/week, alot of squats, and increase my protein intake. I already take 150g per day and he suggested to increase it to 200g. That sure is a lot of protein for a 5ft chick like me, but I'm giving it a shot.
This guy used to be a judge at the competitions and in addition coached my friend who won two classes. He also said I should drop my carbs down to 50g for three days and increase it back for two days and rotate that plan for a month and a half until I meet with him again (ketosis). Other than that he says I have good muscle mass. In addition to my dieting he wants me to take two omega-3 pills three times a day... and ofcourse, drink a lot of water...

I'm pretty excited about this, the first competition is in May in Columbia, SC.

Anyway- He also said that I should keep my cardio at 40 minutes. This is what my current routine looks like:

Mon:

Shoulders
Back
Cardio

Tues:

Squats
Abs
Calves
Cardio

Wed:

Chest
Tris
Cardio

Thurs:

Squats
Abs
Calves
Cardio

Fri:

Bis
Cardio

Sat:
Legs

Sun:
OFF

It's pretty intense, but it's been working out. This is my second week on this routine but I just started the dieting after speaking to the coach... Any comments or tips would be appreicated!?

**A1food4U** · January 21st, 2009, 12:38 PM

Can't offer anything in the way of work out or diet advice, but I can say "Go gett-um"

I wish you all the best and help with encouragement along the way.

**lizzyb** · January 21st, 2009, 12:51 PM

Woot! Second in!

Wow........sounds pretty exciting! Everything looks good up there but then again I've never trained for a comp b4 so I may not be the best to advise.....I'm sure tho' when Linda peeks in she'll be able to help you out in any way!

YaY....now it won't be so lonely (said with echoes) in the women's journal section, lol!!

Looking forward to following along your journey!

**wil** · January 21st, 2009, 12:55 PM

Yeah... count me in too. Go get 'em GSB!

**WZuloo** · January 21st, 2009, 01:29 PM

I will give you an Awesome to go with the "Go Get'M"

Consistency is the KEY!

And there is a lot of great support here at EF. (obviously, more detailed advise is needed then the statement of the obvious I have given)

**mooshue** · January 21st, 2009, 01:51 PM

Great idea getting a former or current person, judge, or someone period who is involved in the sport. They will not bullshit, they will tell you straight up what your weak points are, and it looks like he said its your legs and shoulders. I haven't seen a pic of you recently so i can't compare.

He probably wants to see more of a wide back with nice rounded shoulders giving your tiny waist even more of a V taper, then thick straited legs finishing off the look. I would advise listening to him, and start looking into a posing routine asap!! Find someone to coach you through holding poses and start practicing in front of the mirror and holding as long as possible. Then practice in public at the gym in front of the mirror. If you can't do it in front of those idiots at your gym, you will have a hard time on stage. That is where a lot of people fail, they underestimate how hard it is and how much it takes out of you to actually flex your entire body for the entire contest when you never know who's looking at you and when.

I would pm italianangel, she's an active competitor, different country and federation but same routines and expectations for the most part.

Good luck girl,

**tooncesthecat** · January 21st, 2009, 04:39 PM

The only thing I might have you consider changing wold be to add a second rest day. You might not have to if the total volume on each day isn't too much. You'll know you're right if you see the results you are after. I'm with mooshue, PM Italianangel and get her advice.

**gunshowbabe** · January 22nd, 2009, 06:14 PM

Thanks! I Appreciate everyone's support! I'm super excited

Well Toons, I'll have to see how bad the lack of carbs are going to get to me- normally tuesdays and thursdays are my easy days except that I just added calves to them

I definitely think I'll be a little more drained that normal.

Mooshue: It's definitely intimidating standing infront of someone when you know you have a lot to work on, I'll tell you that! lol I know the "v" shape you are talking about and I'll be working on it

The coach started me on posing and suggested practicing infront of mirrors so I get used to it. The aerobics room in my gym will be perfect

I definitely have to get with Italianangel on more tips!

From what I hear the caps on my shoulders, calves, and the "v" shape you are talking about will be important.

Does anyone know the differnce between the bikini competitions or can a person compete in both? I wasn't clear on that one... Also, how about some low carb meal ideas? You know, these past couple of days I have been consuming a very little amount of carbs but I eat all day to keep my protein intake high... yet I'm still hungry! It seems like all the time!! Does anyone know if this is because of the low carbs? Or maybe it's just psychological? lol

**gYmgIrL** · January 22nd, 2009, 06:43 PM

This is so exciting and awesome!!!! how cool you went to a coach and he told you all that stuff! That's awesome!!!

HOw did you go with the posing? Did you do it in heels cause everything looks better in heels i find

The thing that I found the hardest was making you lats come out in the back pose but I found tihs awesome video where you start with your shoulders rolled forward and then tense as you pull them back, I'll have to find them for you. I did a little dance once I finally got it thanks to that vid :P

What else....

oh yeah! well in the one I was going to go in, there was a 'sports model' section and a figure novice section which i guess are the ones you're choosing between? There was only one sports model girl and she had a higher fat percentage as well as little to no muscle mass (like... even less than me can you believe :P) I think if you went in that one you'd instantly win :P but you dont get to pose or anything and I think you'd probably get less satisfaction out of it because you dont get to showcase all of your hard work at the gym!

It take a different kind of diciprine to go in the figure comps what with the dieting and ridiculous training and that's what makes you feel awesome for achieving it. But that's just my thoughts on the matter

YaY!!!

xxxxxxxxxxxxxxxxxxxxxxxxxx

**mooshue** · January 22nd, 2009, 07:00 PM

The bikini class is new this year. see HERE for the NPC rules and regulations for the bikini division.
I assume your show will be following the same set of rules as the NPC. If you think you have the stamina to do back to back performances in both figure and bikini, go for it!!!!!!

**lizzyb** · January 22nd, 2009, 10:37 PM

Hmmm.....maybe your fats? Are you getting enough of the 'good' fats? (EFA's)

**gunshowbabe** · January 22nd, 2009, 11:39 PM

GG: lol I agree about the heels! I did bring some with me but I never whipped them out, I was already kinda nervous knowing he was going to criticize me and I totally forgot about them until I got home

. I sucked it up though (with my nervousness), I know that's something I'll have to do... not to mention infront of a lot more people! He was really an awesome guy he was very smart and made me feel comfortable! The posing went pretty cool, he had mirrors all other the place and pointed out what I was doing wrong, it's definitely something I'll have to program into my brain and practice every morning !

I definitely know what you mean about taking in more from the figure competition vs. bikini. I'm definitely going to do my best with the figure, I think I have until the day before to decide. Part of my thing is the amount of money I'll spend on a suit!

Mooshue: Super thanks for the info!! I'm definitely going to check those out

Lizzy: Basicly my diet is egg whites, protein shakes, and fish, so far at least(I'm only in my 50carbs/day phase) . Plus I've been taking 2 omega-3 pills 6 times per day. I kinda wonder if there is a possible way to take too much? I guess as long as I don't go over my fat/day intake I suppose... There is a lot that goes into this I tell ya! I can't wait until tomorrow so I can finally have some rice with my food! yum yum

**ItalianStallion** · January 23rd, 2009, 03:12 AM

awesome..keep up the good work..i think we will need to c a before n after picture? (im not ashamed to be that guy who asks for pics

)...but seriously tho...good luck wit trainin...keep it up...listen to these guys, they all kno what their talkin bout...

**varbo** · January 23rd, 2009, 09:28 AM

You Can Do IT!!!

**Insex** · January 24th, 2009, 03:32 AM

Congratulations on making your first move to compete in a physique show, gsb. I cannot give you personal advice on bikini or figure competitions because the last time I checked they don't allow male bodybuilders in figure or bikini competitions.

But I meet a lot of the ladies backstage during my bodybuilding shows and know how the process goes.

Bikini competitions are mainly beauty contests. Yes, you have to be fit just like in any other physique competition, but you don't have to be ripped. You'll be judged mostly on looks, body shape, and overall attractiveness. Usually, there are two categories: Short and Tall. The cut-off height between the two is usually 5'4" but you'll want to check with the organization that you're with to make sure you know which category you'll be competing in.

Figure competitions are not beauty contests. Much like bodybuilding competitions, figure competitions place a lot of emphasis on body symmetry, conditioning, shape, and poses. There are also two classes: Short and Tall.

Quote:

Originally Posted by gunshowbabe

Does anyone know the differnce between the bikini competitions or can a person compete in both?

The main difference is body condition. Like I said above, bikini competitors just need to look attractive. Figure competitors need to be in excellent condition. This means hard dieting, lots of cardio, and consistent weight training. Also, much like bodybuilding competitions, figure competitions require competitors to perform specific poses while on stage. There are also little bodily gestures that ladies use on stage. Bikini competitions just require you to look good, they don't have any mandatory poses. However, you can compete in both bikini and figure shows if you really want to. I know some ladies who enjoy competing in both types of shows. I think you can win in both bikini and figure if you're in shape to the point where you can see your abs, but not to the point where you can see muscle striations. EF's very own Ava Cowan competes in figure and bikini shows. At the last bodybuilding competition I competed in (Musclemania Fitness Hollywood 2007) she won the figure show, although I'm not sure if she competed in the bikini show. Josephine Dalton is another lady who does well in bikini and figure competitions.

One thing bikini and figure competitions do have in common: high heels. You'll need to be comfortable in them to walk gracefully on stage. You'll also need to be comfortable in a two-piece swimsuit. Bikini competitors just wear a two-piece swimsuit. Figure competitors compete in two main rounds: one-piece and two-piece; they're not swimsuits either, but close to it.

My first bodybuilding show was with FAME, and I've also competed with Musclemania. Usually at each show, they have bodybuilding, figure, fitness, and sometimes bikini competitions all in one or two days at the same venue. Here are some websites to help you get started to find a show near you. Usually, each organization requires you to sign up as a member then pay a fee to enter the desired contest.

Fitness America Pageant
Competition Categories - BodyProud.org
FAME World Tour - Some of the Upcoming Events: - BodyProud.org

Hope that helps.

**Italianangel** · January 28th, 2009, 12:09 PM

Hey good going.
Now insex, if its NPC it won't be like most bikini contest....ahem........you may see some nattys in there though.......they had to have a class to put them in right? OKay just being a hag........
most bikini and even some figure are beauty scored, not just body but either way, find a fit, we can help......and GO FOR IT!!!
Def here to help if you need.
Linda

**lizzyb** · February 12th, 2009, 07:52 PM

Soooooo.............How's everything going GSB?

**lizzyb** · May 9th, 2009, 04:37 PM

O.K Missy!!! It's NOW the month of May.......and well, where are you at girl??? Wasn't your comp. supposed to be this month? I am as I'm sure everyone else is dying to know how you are making out......how has comp prep been for you since it was your first time....details please, lol!!!

Seriously......wishing you the best, and hopefully you're still planning on rocking that comp in May!!!