Ultra GG

**gYmgIrL** · June 26th, 2009, 03:38 AM

Hello everyone!

I got a coupleo weeks before I start cutting and I just want to do some research first.

What fat percentage do you think I am (going from those vids?) What's that like 16%? And what am I aiming to get down to? 10%? and is that a lot to lose? Should I be going hard or trying to keep the carbs up so I dont get skinny, if I'm keeping the carbs up should I be doing heaps of cardio?

I'm not sure how to find out the answers for my questions except asking Linda :P

Liiindaaaa... can I send you my new routine too?

If I give you guys pic updates all the time will you be able to tell from that if i need to tweak my diet and how?

Thanks for all your help already!

!

**wil** · June 26th, 2009, 05:16 AM

As much as I would love to help you my dear, I am totally not the person to ask about cutting/leaning.

**tooncesthecat** · June 26th, 2009, 07:15 AM

LInda can really help you but I'd recommend cutting dairy, and reducing carbs. Take in the carbs from sources like veggies and foods low on the glycemic index. Speed up the sets in the gym and only take about 30-40 sec between sets. DRink lots of water....lots!Eat every few hours...high protein and EFAs. Use UDO's Oil to help get these (thanks for that LInda!). Eat almonds for snacks too...they're yummy.

Hope this helps! Oh yeah...don't worry too much about weight or BF...worry about the MIRROR!

**Russ_s** · June 26th, 2009, 09:39 AM

I think to make a valid estimate we are going to need some new photos. Possibly at the beach

**gYmgIrL** · June 26th, 2009, 09:40 PM

haha hey look a clown fish! say something funny! nothing about amenamen anemeni anmemnemnties though :P

Seriously guys thanks though! I'm all hip to the 'only worry aboot the mirror' game, but i dont know if the amount i have to lose is a lot or if i should concentrate on conserving muscle a little more.

hmmm

**tooncesthecat** · June 26th, 2009, 10:40 PM

How many weeks out are you?

**tooncesthecat** · June 26th, 2009, 10:42 PM

Oh, and all your pictures are always awesome, but you might consider posting some posing pics of yourself. Is your trainer experienced with figure posing?

n10city · June 27th, 2009, 02:04 PM

i agree with toonces, def depends how far out you are. We all want to conserve muscle mass but if you get behind in your conditioning there isn't much you're gonna be able to do about muscle loss.

**bouncer** · June 27th, 2009, 03:43 PM

Beach pics! Beach Pics! Beach Pics!

(Breathing returning to normal....) Toonces is spot on.

**gYmgIrL** · June 27th, 2009, 08:51 PM

ah yeah good point. Ok I might take some posing pics in just a normal bikini and post them and you guys can see what you think. I read up about this competition, and what they're looking for is a pysique that suits your body type, which I think in my case is going to be extra cut rather than extra mass anyway. Here's the link to what they're looking for:

INBA - Judging Guidelines

this is the bit I was referring to:

Ms Figure is the most debated division regarding judging decisions. If a small and lean competitor wins - the cry is the event is now a dieting contest, if the winner is hard or muscular - Figure girls now must be 'bodybuilders in high heels', if a full or shapely girl wins it has become bikini contest, and finally, if the winner is attractive - Ms Figure is a now a beauty pageant.

As a Ms Figure competitor do not let the above confuse you - the judges are not changing their minds at each event. The answer to the Ms Figure question, "what are the judges looking for?" is to say the judges are looking for the competitor who displays the highest standard of their particular body type/shape. This covers the situations where the winner may be a 'hard' competitor who looks in peak condition or a 'full' competitor with aesthetic shape and symmetry. The judges are simply looking for the best competitor and this means you should focus on your improving your body shape/type.

ok wicked! I'll add beach pics to the list of requests/suggestions ok?

but its winter here at the moment so its hard to get nice outside light, especially when you're working all the time, but if you'd like to request any other sort of pics I'd be really happy for the suggestion, just maybe chuck it in my picture thread rather than this one so I can make this thread all about this contest prep.

**tooncesthecat** · June 27th, 2009, 08:56 PM

I agree that you should go for the lean look. You will naturally look more muscular if you do this. Having a tight midsection will enhance your shoulders and legs.

**gYmgIrL** · June 29th, 2009, 08:30 PM

Alright so what I'll be wanting to do for starters is something like 6 meals a day, 3 hours apart, drop the dairy and the simple carbs and saturated fat and just have white meat, complex carbs (in brown rice and veggies) and try and keep the cals to around 1200-1500 and 1.5 to 2 hours of cardio a day? about 2ltrs of water a day too I guess? And protein for the snacks.

So like:

Breakky oats and eggwhites
After workout = Protein
Morning meal = Chicken and brown rice
Snack = Protein
Evening meal = fish and veggies
another protein before bed?

Is that too much just protein? I should get enough fat from the chicken, egg and fish right? as long as the helping of veggies is big enough then i should be getting enough carbs to keep my muscle do you think?

**tooncesthecat** · June 29th, 2009, 08:47 PM

Looks pretty good. One problem...1.5 - 2 hours of cardio each day is WAAAAAY too much IMO. This is where we need pics and BF %. Also, how many weeks out are you? I would add some EFAs into the diet in the form of almonds or some UDO's oil. You should be getting at least 3-4 liters of water also.

Hard to know the exact numbers because to do so we would need serving sizes of these foods. Depending on the time you have before your show, you might want to replace one of those protein shakes with another serving of chicken or egg whites. Also, when you start getting closer to your show, you should only be using a protein isolate powder.

You should use FitDay - Free Weight Loss and Diet Journal to track your foods and servings. This way you'll know how many cals, protein, carb, fats, etc you are getting. Then you can tweak your diet accordingly. For example, if you start losing too much weight, you will know exactly what your cals are and you can up them a couple hundred each day. You probably only need around 125 g of protein based on what I'm guessing you weigh.

Does your trainer work with figure girls? Is he able to help you with your posing? Also, do you have a suit and shoes?

**gYmgIrL** · June 30th, 2009, 06:55 AM

My trainer man trained the lady that won Miss Figure Australia or something one year, she was sposed to go to the world one but couldnt afford it

so yeah I'd say he knows about posing and stuff... but I'm not sure how comfortable I'd be doing it for him! Sounds stupid I know but I'd rather do it for you guys :P

oh yeah of course, fit day! thanks for that, I has the real one ^_^

I wont get the suit til closer to the date but I've picked everything, the lady just wants to make the fitting as close to the date as possible so she can make it fit awesomely

I've got the shoes! I'm already practicing the posing and the walking in them

I've got my posing routine done too! I'm just gonna work on making the moves stronger and better and giving it some more attitude cause I figure the more personality the better? right? It just sucks cause it was sorta to an MJ song,

The competition is on October 10 (narutos birthday) for a one show format, I think that's still 13-14ish weeks out.

**lizzyb** · June 30th, 2009, 02:34 PM

Oh my......lots and lots of time left. Will you be using a coach at all for this gig? It would just seem common sense to me especially for one's first competition to get as much experienced guidance as possible or as is available to you........that way you'll be prepared all the way.

Have you read any of toonces comp prep thread at all? There is a wealth of nutritional info in there.......I think even Linda would be asking you to be more specific with your portion sizes as well.......and pics are helpful even for yourself to use as a measure, especially if you are doing this all on your own. You can find a weatlh of info and inspiration here as well.....Figure Athlete I'm not a poster on that site, but I definitely am an avid reader there....lots and lots and lots of great info in the article section....search any info and I'm sure you'll find anything to help as well.

**gYmgIrL** · July 2nd, 2009, 07:23 AM

ooooh awesome link! Thanks so much for that one!!!

I have another question for you guys! currently I'm doing weights 4 days a week which has helped me put on size up until now, while I'm cutting, should I start doing it 5 days a week again? I was missing out on bis and tris and just letting them be done by chest and back. I could use Wednesdays as a cardio only day if I still only did 4 days? Iunno :\

**tooncesthecat** · July 2nd, 2009, 06:08 PM

GG, could you post up your entire weekly workout? Like each day, the body part(s) trained, exercises, sets, reps. Also, cardio and days off.

**gYmgIrL** · July 3rd, 2009, 07:45 AM

Sure!

I'm getting really bored of this one, been doing it for about 8 weeks now I think?

Currently i'm doing no cardio in hopes to put on muscle (which I did! YAY!) but I will have to start on Sunday

12 reps of everything weighted with little to no rest, instead of resting I go down weight
15 reps of no weight leg excercises and 20 reps of all calf things
usually 4 sets of everything, and these days take 45 minutes - longer if there are also abs involved. My abs are usually pretty tired by then end of the 45 anyway just be squeezing the core to keep form!

Monday Chest (my new favourite!) and abs
pec dec machine and chest press machine superset
incline smith rack and dumbell flies
cable thingies and pushups
45 degree single arm press thing
and dumbell presses if time permits

Abs: Lying bench leg raises with bum up and cable pulldowns

Tuesday Back:
Lat pull downs 4 sets widegrip, 4 sets bicep grip
Seatd row with the going forward lower back thing
back machine supersets ones like a wide lat one and one is the one you pull back and keep your elbows up
45 degree pull down back thing

Wednesday off - I usually come in anyway and try and work on the flexibility

Thursday: Legs:
Leg press, 45 degree if available! 4 sets wide stance, 4 sets close stance
seated leg curl (dont have a lying one unfortunately) superset with lunges
seated leg extension superset with weightless squats - it's weird, the lunges KILL me, but the squats I dont feel anything. now i dont have a trainer man though I can do real ones again

I can also do more deadlifts again cause I get really sore from that too!
We dont have a standing calf machine so I do them on the 45 degree and the seated calf
machine. they always burn like a biartch

Friday: Shoulders and abs:
Shoulder press machine superset with lat raises, if I cant make it to 12 I look like a tard and do it with no weight
cable superset shrugs, front raises, rope pull back things and lat raises, repeat x 4
My shoulders get fatigued really fast so i usually only get to 30 minutes and then do the same abs again

rest sat and sunday

**tooncesthecat** · July 3rd, 2009, 06:06 PM

Looks pretty good. Do you feel good on this routine? I mean, do you get sore but the soreness goes away after a few days? Are you sleeping good (over training can cause insomnia). Looks like you are doing lots of chest stuff compared to others. Just wondering if this is a priority for you? No direct arm work is fine if you feel like your biceps and triceps are getting a good workout from back and chest days.

Also, you could add stiff leg deadlifts for hammies. Great exercise! Also, can you do squats with weight? Even just the bar is good if you go ATG (ass to ground).

Keep up the good work

**gYmgIrL** · July 6th, 2009, 01:21 AM

Thanks Toonces!

Yeah I get sore on this routine, but I am getting bored, I'd also like to do biceps and tri's again so I'm thinking I'll do legs on Wednesdays and put them in on Thursdays. I get 7-8 hours sleep every night! I go to bed at 9:00am just to make sure I get enough and it's always good sleep. I love sleeping :P

Nah I'm not doing more chest stuff, I was just lazier when writing out the other things, I think it looks like more because I get through the sets faster? Or it might be the fact that the gym isnt packed to the rafters on Mondays? It doesnt seem like it's a bigger day than the others anyway.

I totally am reincorporating real weighted squats and deadlifts! I love them lots! for some reason I find it a lot easier to work out quads than hamstrings so If i do more hamstring based exercises I seem to get more of an even burn, I dont know if that's ok or not?

I usually get sore the day after the workout and it peters out over a couple of days, except for calves, they hurt for almost the full week. And they are still twig thin goddamit!!!

I'm trying out a new gym tomorrow! YAY!

Anyway,

started the diet today! Please critique! I'll change it as we go

I'm also going to take some before pics hopefully tonight. I'll start some cardio tonight too

5:00am - egg whites and oats
6:00-7:30am - Weights
7:30-8:00am - after workout protein
10:30am - Chicken and Brown Rice
12:00pm - Tuna and Quinoa (Tuna will be changed with beans and prawns occasionally!)
2:30-3:00 - ish Protein and Almonds
5:30pm - Fish and Veggies
6-7pm - Cardio
8:00pm - Protein before bed
9:00pm - Bed

Please let me know what you think!