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Help getting onto stage...how long?

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mrs_branch
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2011/03/17 17:56:46 (permalink)

Help getting onto stage...how long?

ive already asked a couple of the girls who said they will get back to me, but just thought id broaden my question to a larger audiance.
 
im hoping to eventually compete but really unsure where to even start. ive had some good help on my diet and got a good routine down, but i really dont know how far away i am from being ready to even think about it.
 
plenty pics on our journal, link is below. would greatly appreciate it if someone could give me a rough outline of how far away i am. i know i need to add some muscle but done even know how much.
#1

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    Welshy
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    Re:Help getting onto stage...how long? 2011/03/17 20:34:36 (permalink)
    Hey poppet, you're probably about where I was year before last.. .I prepped slowly for about a year before getting on stage
     
    I needed more work but certainly didn't look out of place.. you don't seem to be carrying much fat so I would concentrate on building some muscle whilst keeping the fat levels down and then look to start prepping early next year
     
     

    And though she be but little, she is fierce..
    #2
    branch
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    Re:Help getting onto stage...how long? 2011/03/17 21:11:33 (permalink)
    thanks very much. that sounds good!!
     
    when your bulking do u aim to put pounds on, on the scales? 1lbs a weeks???
     
    never tried putting weight on before, always tried to lose it,lol. so ill be scared at first incase i get fat again,lol. 
     
    ive been researching into a course of var for the future but is it split into tested for women, same as it would be for men? wouldnt want to enter the wrong show,lol
     
    just realised im on warrens account lol
    post edited by branch - 2011/03/17 21:13:31
    #3
    Welshy
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    Re:Help getting onto stage...how long? 2011/03/17 21:15:13 (permalink)
    I try to ignore the scales as much as possible because they are mean, evil things !
     
    I know exactly what you mean about putting the fat on, I spent years trying to lose it and over the last 5 months I've had to accept I've had to get bigger to get the muscle I need
     
    You do get used to it though and it's something you have to accept if you want to build the muscle
     
    You can keep it to a minimum by keeping the cardio going and not going daft with the food.

    And though she be but little, she is fierce..
    #4
    mrs_branch
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    Re:Help getting onto stage...how long? 2011/03/17 21:28:43 (permalink)
    my stick to my diet so no problem there. cardio atm im doing 15mins interva training on the treadmill 4x per week. do u think i should be doing more?
     
    i got some help on here cleaning up my diet but that was when my aim was for a lean athletic look. im on 1200-1300kcals but unsure if this is enough to be gaining. i usually just go by the thought of if im getting stronger i must be adding lbm.
    #5
    mrs_branch
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    Re:Help getting onto stage...how long? 2011/03/18 13:38:23 (permalink)
    ok so def going for it now. still a bit unsure whether kcals are enough??? also how long should i bulk for????
    #6
    flick161
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    Re:Help getting onto stage...how long? 2011/03/22 11:12:10 (permalink)
    It depends which class you want to enter as to whether you're near ready...
     
    Having looked at your journal, you could start with bikini and probably not need to add any more mass except widen your Shoulders...
    Without knowing your stats it's hard to say whether you're on enough kcals.
     
    If you're losing weight, you'll find it hard to gain muscle. Up your calories week by week until you start to see a gain in weight... This isn't always an accurate method with women/natural trainers though as it's hard to know what your gaining i.e. muscle/fat. There is a chance you may stay roughly the same weight but just change your lean muscle:fat ratio as you progress.
     
    Normally bulking would be done over a 12-16 week period, where you lift as heavy as you can (maybe look at doing max rep challenges every 4 weeks or so to measure your progress).
     
    I've done 'bulks' in years gone by and just gained fat as I bulked too much. Now I just add an extra 10-20g of rice/pasta into each meal and also up my protein intake slightly.
     
    The best way to see your progress, as Welshy mentioned isn't necessarily by the scales. Take photos, take measurements of arm, waist, hip, thigh, calf and re-take the measurements every 4 weeks.
     
    I hope this helps to de-mystify the 'bulk'!
    #7
    mrs_branch
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    Re:Help getting onto stage...how long? 2011/03/22 12:48:48 (permalink)
    thanks that was really helpful..ill start and take measurements 2morrow and keep an eye on them.
     
    my current diet is
     
     meal 1
    30g oats
    33g protein powder 
    handful flax seeds 
      3g olive oil

    meal 2 (pre wo)
    25g pineapple
    22g rice
    95g chicken 
    brocolli
    2g olive oil 
     
    meal 3 (post wo)
    36g protein powder
    30g dextrose 
     
    meal 4
    50g chicken
    2 eggs
    1 egg white 
    30g rice
    brocolli
    2g olive oil

    meal 5
    110g mince
    2 egg whites 
     
    total kcals - 1230
     
    im also currently taking bcaas and l glut throughout the day and drinking 4 ltres of water
    dont know if im losing atm or gaining as this is my first proper week of it so will check weight next week to see if ive lost or gained.
     
    i lift heavy at te gym as the routine is push, pull, legs. but we train over 4 days repeating that order. in other words it goes
    mon - push
    tuesday - pull
    wed - off
    thurs - legs
    fri -back to push .....pull twice the following etc
     
    3exercises for larger bodyparts, 2 for smaller.
    2 working sets 1 heavy 3-6 reps
    1 high repper of 15 reps
     
    this is what warrens coach gave him and i just follow because its a great routine and if can work for warren it may work for me. my strength is shooting up on it and its very intense.
     
    im also doing 15mins high intensity interval training after workouts 4x week to try and keep of any fat gains.
     
    #8
    flick161
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    Re:Help getting onto stage...how long? 2011/03/22 14:59:11 (permalink)
    Can you just edit your post and also add in your height, weight age just to see too hun?
     
    Initial thoughts are as follows:
    • Workout looks fine for now.
    • carbs look a little low (I am presuming these are dry weights for oats/rice). Certainly in your post workout meal you need more for recovery.
    • You don't have to have oil in meal 1 if you've got flaxseeds in there as these are a source of EFA's.
    • You measure your oil in grams - I'd normally measure oil in ml or teaspoons so I don't really know how much 2/3g is...
    • No fruit?  Except pineapple which is good for digestion
    post edited by flick161 - 2011/03/22 15:05:15
    #9
    gymbabeliz
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    Re:Help getting onto stage...how long? 2011/03/22 15:55:57 (permalink)
    fat and carbs both very low
     
    cant say if thats right or wrong for you as everyones different- but usually people on very low carbs have moderate amounts of fat, and vice versa , else the calorie intake is just too low
    #10
    mrs_branch
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    Re:Help getting onto stage...how long? 2011/03/22 18:31:04 (permalink)
    height is 5ft 3
    weight is 123lbs
    and im 22
    will remove olive oil from 1st meal. im not to sure how much ml 3g's olive oil is but its not much. maybe 2 tspsoons!
     
    the reason i have my carbs low id because i only reintroduced them into my diet 2 weeks ago as i was on keto, therefore didnt want to put higher carbs in incase weight went right up quick. as me and too many carbs dont mix well,lol.
    #11
    kitty
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    Re:Help getting onto stage...how long? 2011/03/22 19:21:44 (permalink)
    You could roughly base that 1ml=1g (1tsp=5g)
    #12
    backafter16yrs
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    Re:Help getting onto stage...how long? 2011/03/22 19:46:21 (permalink)
    Speaking from personal experience and to answer the question the title of your journal..... with solid HARD work, diet consistency, in both 'off and on season' .......about 2 years.  
     
    Lou XX
     

    'What have Musclefury ahtletes ever done for me?' Neil Batchelor, Director Musclefury 26/08/2012 
    NAC World Championships 2012
    Kazan, Russia 3rd Place
    NABBA World Championships 2012
    Dublin Ireland 5th Place
    #13
    backafter16yrs
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    Re:Help getting onto stage...how long? 2011/03/22 19:49:40 (permalink)
    mrs_branch

    height is 5ft 3
    weight is 123lbs
    and im 22
    will remove olive oil from 1st meal. im not to sure how much ml 3g's olive oil is but its not much. maybe 2 tspsoons!

    the reason i have my carbs low id because i only reintroduced them into my diet 2 weeks ago as i was on keto, therefore didnt want to put higher carbs in incase weight went right up quick. as me and too many carbs dont mix well,lol.


    2 tsp oilive oil represents about 10gr fats...... Extra virgin olive oil is more than adequate to meet your fat requirements. You really need fats with every meal especially as your carbs are so very low.

    'What have Musclefury ahtletes ever done for me?' Neil Batchelor, Director Musclefury 26/08/2012 
    NAC World Championships 2012
    Kazan, Russia 3rd Place
    NABBA World Championships 2012
    Dublin Ireland 5th Place
    #14
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