Wife's pre-contest diet

[Nicrah]

Ok everyone, I am going to post my wifes pre-contest diet and get any advice or thoughts you might have. First off she is 5'10", 185lbs, BF 22%.
She is doing 45 minutes of cardio in the morning, lifting 5 days a week at night, and doing boxing (focus mitts) for 15 straight minutes for high intensity cardio after weights.

Week 1-2 : 170 grams of protien, 200 grams of carbs (veggies, whole wheats, and fast carbs only in the morning and after workout), 20-30 grams fat

Week 3-4 : 170 grams protien, 150 grams carbs, 20-30 grams fat

Week 5-6 : 170g protien, 100g carbs, 20-30g fat

Week 7 : 170g protien, 75g carbs, 8g of fat

Week 8-9 : 170g protien, 50g carbs, 20-30g fat

Week 10-11 : 170g protien, 25g carbs, 20-30g fat

Week 12-13 : 150g protien, 0g carbs, 30-40g fat

[candidizzle]

Ok everyone, I am going to post my wifes pre-contest diet and get any advice or thoughts you might have. First off she is 5'10", 185lbs, BF 22%.
She is doing 45 minutes of cardio in the morning, lifting 5 days a week at night, and doing boxing (focus mitts) for 15 straight minutes for high intensity cardio after weights.HORRIBLE IDEA BRO ! CORTISOL  LEVELS AREE RAISED AND GLYCOGEN IS LOW.. YOULL BE EATING UP MUSCLE TISSUE 4SHO !

Week 1-2 : 170 grams of protien, 200 grams of carbs (veggies, whole wheats, and fast carbs only in the morning and after workout), 20-30 grams fat

Week 3-4 : 170 grams protien, 150 grams carbs, 20-30 grams fat

Week 5-6 : 170g protien, 100g carbs, 20-30g fat

Week 7 : 170g protien, 75g carbs, 8g of fat

Week 8-9 : 170g protien, 50g carbs, 20-30g fat

Week 10-11 : 170g protien, 25g carbs, 20-30g fat

Week 12-13 : 150g protien, 0g carbs, 30-40g fat

[Nicrah]

Focus mitts aren't like hitting a heavy bag they don't provide much resistance. So the effect on the body isn't much more than running really as far as impact.

[candidizzle]

running would be horrible too, bro. even joggin, or fast paced walking wouldnt be a good idea.  if she wants to do cardio post workout, have her take 3-5 grams bcaa's , than she can do 30-45 minutes LOW INTENSITY cdardio...walking only. id keep it below 4 mph and no higher incline than 7-10 degrees.

like i said, weight trainign elevates cortisol levels.. meaning your breaking down muscle tissue. the only way to prevent this is to drink darbohydrates, or take some dbol (LOL).    but since she is a female dieting, that negates botht hose options.

honestly, IMO, shes best off doign cardio first thing in the monring on an empty stomach (still low intensity and just walking)

[Nicrah]

Well any other thoughts on the diet other than the cardio?

[candidizzle]

good carb structure, butas you drop carbs, you need to raise protein.  i would work her up to 300 grams protein by that last week. more healthy fats the last couple weeks as well.

[Princess L]

BB'g or figure?

[busyB]

Ok everyone, I am going to post my wifes pre-contest diet and get any advice or thoughts you might have. First off she is 5'10", 185lbs, BF 22%.
She is doing 45 minutes of cardio in the morning, lifting 5 days a week at night, and doing boxing (focus mitts) for 15 straight minutes for high intensity cardio after weights.

Week 1-2 : 170 grams of protien, 200 grams of carbs (veggies, whole wheats, and fast carbs only in the morning and after workout), 20-30 grams fat

Week 3-4 : 170 grams protien, 150 grams carbs, 20-30 grams fat

Week 5-6 : 170g protien, 100g carbs, 20-30g fat

Week 7 : 170g protien, 75g carbs, 8g of fat

Week 8-9 : 170g protien, 50g carbs, 20-30g fat

Week 10-11 : 170g protien, 25g carbs, 20-30g fat

Week 12-13 : 150g protien, 0g carbs, 30-40g fat

Looks like she will be starving 

Those last weeks she is eating what maybe 1,000 calories? She is bound to lose all kinds of muscle with all that training.

150 x 4 = 600 cal, 30-40 x 9 = 270-360 

[Nicrah]

She is going for figure, not nearly big enough for BB'ing.

[KGM]

Hey Nicrah,

I think your wife will probably try to kill you if make her do this diet but she won't have enough energy to be able to catch you so you are probably safe   

Seriously, it is very deficient in calories at certain points, especially protein and healthy fats.  If the body isn't given enough nourishment is will resist changing in order to protect itself and go into survival mode-slowing the metabolism, breaking down skeletal muscle and holding on to fat stores.  You have to coax it into changing, not force it.

I have coached quite a number of fitness and figure competitors over the years and I can offer you some general advice.  Try to have her diet on as many calories as possible as opposed to as few.  Start from wherever her diet is and modify it in the direction you want to go.  Let her physique and progress tell you when to make changes.  For example if she is still leaning out on the caloric intake from week 2 all the way through week 6 don't just automatically start reducing things, do it as it is needed to reach the next level always remembering that the body will only lose bodyfat so fast and if you try to force it beyond this it will be the hard earned muscle that will disappear instead. 

You may need to get her an experienced coach for this first show to avoid mistakes.  Along with myslef I believe there are a number of people on this board that offer coaching both in person and online.  Also we have a site devoted to competitors and there is an online forum there with a lot of Q and A about contest prep for figure as well as a number of top amateurs and pro's who participate.  You and your wife might want to check that out as well.  www.Bodysport.com

Good luck to you guys.  Keep doing your homework and whether you get help or do things on your own I'm sure you'll get it all figured out but always keep health first.

Kevin

www.Bodysport.com

[FitMandy]

I would carb cycle on a 7 day rotation at 8 weeks out on.  6 if she's in really condition.  Until then, I'd raise her fats (at least 30g for proper hormone function), keep her carbs linear with 1 cheat meal a week, and you can let her go ahead and do the higher intensity cardio.  The female body has a harder time burning muscle than it does burning fat, so I wouldn't worry about that at all.