Kayla Needs Help Please!! Bikini Competition Prepping Any coaches out there?

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  1. Question Kayla Needs Help Please!! Bikini Competition Prepping Any coaches out there?


    I am taking a huge leap because of my disgust for yo-yo dieting and living unhappy. I will be entering my first bikini prep this winter and need help. I apologize for the lengthy question here but i'm desperate. I am working with a female coach who competed in bodybuilding 20 years ago and i'm not sure if the plan is right for me.
    Here it is at a glance.

    Job: Desk Job..very little calorie expenditure
    Sleep: Average 7 hours sleep each night
    Energy: Tired and worn down all the time with exception to Saturdays (day off)

    Heavy resistance training 6 days a week body part specific (fasted)(Early Morning 5am before work)
    Weight training consist of 3 exercises per muscle group in the 10 rep range for 3 sets (occasional drop sets)
    6 hours of cardio a week (steady state i.e. walking 10% grade on treadmill, stationary bike or arch climber) Most times cardio will immediately follow weight training or at the end of the day. Sometimes will split 30 min morn 30 min eve.

    Started on 3-1-17
    Female,28,5'7",213.8 pnds, Bodyfat last known 31%
    3/6 208.2 pnd
    3/13 210.2 (PMS)
    3/20 207.8
    3/27 206.6
    3/29 206.6 Body fat 3 skin fold 28% Lean mass:148 Fat mass: 58 (some calculations show Lean Mass 138)

    Diet: Very clean protein, complex carbs, unsaturated fats
    Trainer has prescribed a meal plan that has a few meal options but end up each day between 1100-1200 calories
    Macro's P:119-148 Carb: 73-116 Fat:17- 25g
    Coach says I can drink all the crystal light I want and use stevia in my coffee each morn as well as season my meats and vegies with no sodium and popcorn seasonings

    Supp: Now Whey Protein Isolate
    Shakeology (Beachbody)

    By my coaches prescription it appears that she has based my macros based upon a 138 pnd female with .8g Pro per pnd, .7 Carbs, .3 fat which puts calories at 1193. I think my BMR is around 1823 and after figuring in my exercise a TDEE of 2826.

    2826-1193= 1633
    1633 cals burned each day x 6 days = 9,793
    9,793 divided by 3500 (1 pound) = lose of 2.79 pounds a week

    I feel like ive already hit a wall and I feel bloated all the time
    Finding a credible coach in my area is an undertaking

    Please help me!!

    Sincerely,
    Kayla

  2. AnabolicMinds Site Rep
    MidwestBeast's Avatar

    Hey, Kayla -- there are some great women on this board who may be of more help than me, but in general we'll do the best we can.

    On the surface, I'll agree with you that the cal totals and macros you listed off doesn't sound right; nor does 6 days of steady state cardio. But I also have never done a contest prep, nor am I a coach, so I'll defer to some others when it comes to expertise.

    Let's see if we can get some others in here to help you out:
    @VO2Maxima @kjkitzman @love2liftkat @puccah8808 @JamieRK1216
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  3. Welcome to AM! This is a great place and many helpful people so hopefully more people will join.

    Ok so our stats are very similar.
    I am 5’7’’ 27 years old. I started out at 152 lbs and currently at 129 lbs. I am at 20%BF and 36% muscle (per my scale)
    I believe your calories are too low especially with cardio being set at 6 days a week at 30min – 1 hour of cardio.
    I just came off my cut and lost 6 lbs in 7 weeks with doing 1 day of HIIT(15min) and 2 days 30 min MISS(heart rate at 150bpm).

    I wake up at 4am and do 45 min of lifting followed by whatever cardio or 1 hour of lifting no cardio. I ate 1650-1700kcal a day.
    If you like cardio and want to keep your calories higher I would start doing calories at 2,100kcal daily.
    You can cut out cardio or just do 1-2 MISS or 1 day of HIIT and start calories at 1,900kcal daily.

    Do either one for at least 14 days and evaluate your progress. Make sure you weigh yourself every day before working out fasted and take the average between a 7 day week.

    I also used Yohimbine HCI + Caffeine fasted before training and cardio.
    Keep protein to 1g per lb. I did 40%c/40%p/20%f – but my body reacts well to carbs 
    I also intermittent fast: so I fast from 7:30pm-11:30a and drink BCAA’s after training in the morning and drink coffee with a splash of creamer. Helps bloating, cravings, and dieting becomes much easier.

    You can also carb cycle, heavy leg day bring your calories up +350 and then go back to your daily calorie goal on the other days.
    On rest days I would do low carb as much as you can. I try to stay under 100g.

    Since you are not competing till Winter then you have time to get this figured out right away.


    Also do you weigh your food, track, track calories burned during exercise?

  4. I don't want to be a downer, but I wouldn't put a timeline on show prep quite yet. Wait until you're closer physically, and possibly in a better place mentally...prep is hell mentally and emotionally, with some weird mindgames both on prep and post-show (stage weight is not a healthy weight and you generally only maintain that for a few weeks, and putting weight back on is a mindf***), and if you're "living unhappy" now, it can easily make things worse. There's no need to rush into it, and the more you try to push a timeline that you may or may not be ready for, the higher your chances of falling back into the yoyo dieting cycle. Just drop weight slowly, and as you start to get close to prep condition, you can pick a show then based on how far out your coach thinks you are.

    1100-1200 is way too low, especially this far out, and coupled with an hour of cardio per day. That's not sustainable, and you'll wreak havoc on your metabolism and endocrine system, lose lean mass, and probably put all the weight back on very quickly afterward. That's probably why you feel so tired and run down all the time too (which is not normal). If that's what your coach prescribed, and your coach is pushing you towards a winter show, I'd have some reservations about that coach. Just because someone is a good competitor, doesn't mean they're a good coach. For the nutrition aspect, you could probably go with something like Avatar Nutrition online and save a lot of money (I think that's only like $10/month and I've heard a lot of good things about it).
    OLYMPUS LABS
    Use BECKI30 for 30% off your order at olympus-labs.com and olympusuk.com

  5. You don't need a local Coach. Mine is 2500 miles away. I've met him once and it was after working with him for over a year.

    Also, don't be cheap. Do research and see what they have in their best interest. Mine couldn't care less when I compete and demands blood work to move to different stages and won't pull the trigger unless my bloods check out.
    Serious Nutrition Solutions Representative
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  6. Kayla Needs Help Please!! Bikini Competition Prepping Any coaches out there?


    Hey Kayla, both girls have given you great advice! I definitely think your gut about your coach is right. Your calories are too low and I personally can testify to the effects that low calories can have on your body! I ate around 1000-1100 calories for over 7 years, not to mention many years of yo-yo-ing as well as a binge eating disorder. It's so much better to cut slowly and get your mind right all while slowly dropping the extra fat. I can tell you there are several coaches on here that could help you achieve your goals. @MrKleen73 is an excellent coach and an incredibly knowledgeable guy. I have been working with him for about 2 years to put on lean mass.
    The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak. Isaiah 40:28b-29
  7. Kayla Needs Help Please!! Bikini Competition Prepping Any coaches out there?


    I've prepped and lifestyle coached many females and I've never once dropped anyone to 1100-1200 cals a day. Not sure about his/her logic for it but, I can't think of one. I'd ask them to explain it (if a coach can't explain their protocol logically then I wouldn't do it ). As stated by others a local coaches is great if you need the constant reassurance of being seen by them physically. If not then your coaching options are wide open. I'd think about your needs then look for a coach that fills them and fits your price point (sometimes you get what you pay for, sometimes you get more or less) just have to see what's out there... GL

  8. Thank you so much for your reply....Your post is very encouraging to me.
    What is MISS? I do like the idea of incorporating HIT over 6 days of steady state cardio.
    I do weigh my food, track my calories and do not track calories burned on the machines. Since the machine calculations are not correct, how do you track your cals burned?

    Was your calories split up with a percentage? Do you remember what your macros were?
    Thanks again for your help

  9. I really needed to hear this...puts things into perspective. I battle daily since my plateau with "is this a waist of time" "can I really do this"
    I have so many thoughts running through my head but I am on a course to succeed. Since my last post I continue to show up in the gym every day and grind it out. I am meeting with my coach Sunday to discuss my progress or lack of and hopefully get another meal plan or workout reg..or both.
    I will look into Avatar Nutrition.

    Any more advise is much appreciated...

  10. Since we spoke I have been doing some research into distance coaching and It scares me. I found one called Next Level Contest Prep with certified coaches who have actually walked the stage. I am a face to face kind of person and I find it hard to work with someone who doesnt really know me? Curious to see how this works.

    Bloodwork done by your family doctor or a specialist?
    Do you have suggestions for a coach? Are there other networks you use to speak with other competitors?

    Thank you so much!

  11. Your works are encouraging. Thank you so much for sharing your story as well.
    I just want to hit that sweet spot really bag and see some consistent results. I'm looking into your coach!

    thank you!

  12. Great advice!!
    My husband and I workout a lot and we make a great team.
    We share meal prep and both understand how to train and how to eat properly. I sought a coach because the idea of taking the stage scares the s*** out of me and I feel like I can't go at it alone. Looking on the internet for options is sooooooo overwhelming. I'm looking for someones recommendations at this point rather than pull the trigger on something blindly.

    Any more advise?
    Thanks

  13. Quote Originally Posted by muzzy View Post
    Thank you so much for your reply....Your post is very encouraging to me.
    What is MISS? I do like the idea of incorporating HIT over 6 days of steady state cardio.
    I do weigh my food, track my calories and do not track calories burned on the machines. Since the machine calculations are not correct, how do you track your cals burned?

    Was your calories split up with a percentage? Do you remember what your macros were?
    Thanks again for your help
    MISS is the same as LISS but its moderate intensity steady state. Some examples are stair master for 15-20 minutes or incline walking. Your heart rate is about 70%-80% (mine is about 150-160) and you get a really good sweat without the hardcore all out HIIT. Normally cant talk or even be on your phone during MISS (I watch YT videos )

    I have a heart rate monitor - Polar I think mine is the A300 but you can buy the cheapest one because Polar is a great brand.

    My macros were at 1650kcal - 150g carbs - 150g protein - 50g fat. I also didn't "hit" my macros everyday, just calories but this is what I went off of. I look back and some days I had more protein and less carbs, some days I had more carbs and less protein etc. I just made sure each day I was eating 135g of protein (1g for every lb).

    If you have been "dieting" for awhile at the low calories I suggest taking a diet break for 10-14 days - no tracking just eat clean and fuel your body. Then continue to your cut but do it very slowly since you have a ton of time!

  14. Do you figure your gr of protein per pound of current body weight or lean mass ( minus fat)?

  15. I generally stick to .8 - 1.2 per pound of body weight for my girls. I tend to start low and end high as I minipulate their fats and carbs. Until science and my personal experience says or I see differently this has worked...

  16. ^^ this. When I started my cut I was at 135 lbs therefore I would eat at least 135g of protein. Higher protein will keep you fuller longer also so its a bonus

  17. Would you be willing to look at my nutrition plan in relationship to my workout regiment and make suggestions? Do you offer consults?
    I have spoke to my coach and it wasnt the best experience Ive ever had. Since my last post my husband provided me with a refeed consisting of maintenance cals and my weight initially went up 2 pounds and over the next couple of days I dropped 4.5 pounds.. My coach thinks that I am eating outside my prescribed diet...cheating and im not. I am only 28 so I like to think that my thyroid is not an issue but the coach has asked to get it checked.

    Regards,
    Kayla

  18. I am currently doing 6 days of weight training and 6 days of steady state cardio on an incline to keep heart pounding.
    I would like to try 2 days of HIT and 2 days of steady state a week as well as get my macro's up primarily in the protein range.
    I need some feedback...thanks

  19. Quote Originally Posted by muzzy View Post
    I am currently doing 6 days of weight training and 6 days of steady state cardio on an incline to keep heart pounding.
    I would like to try 2 days of HIT and 2 days of steady state a week as well as get my macro's up primarily in the protein range.
    I need some feedback...thanks
    I dont think you need a coach this early in the game. I would focus on hitting your maintenance calories (around 1,900 calories a day) I would aim for 190g carbs, 143g protein and 63g fat. If you want a higher fat, low carb diet change your macros to 95g carbs, 190g protein, 84g fat.

    Do this consistently for two weeks and see what the scale shows. Making sure you are accurately tracking everything. If the scale moves up or down you can figure out what your maintenance is. If you start to slowly see a decrease in the scale then your burning more than what you are eating. Once you figure out your calories then you can drop from there once you want to cut weight.

    Also keep training the same each week until you figure this out. No extra cardio sessions or less weight lifting, That can be hard to track then. I would still to 5 days a week weight lifting, one rest day, one day of steady state cardio (no longer than 45 min) and one day of HIIT would be ideal.

  20. kjkitzman

    thank you!! I have readjusted my macros and will give this a shot for 2 weeks and let you know how it goes.

  21. Quote Originally Posted by muzzy View Post
    kjkitzman

    thank you!! I have readjusted my macros and will give this a shot for 2 weeks and let you know how it goes.
    Welcome! keep us updated. excited to see how you progress we have time on our side with this one!

  22. I'll keep you updated. Thank you so much for your help.

  23. Since we have spoken last I am down another 9 pounds and I have been to the doctor for blood work. I meet with the doctors for the results on Monday. I'm not to fond of what the doctor had to say first trip. Candida diagnosis with prescription plus wants me to do lopo-tropic shots.

    I'm going to keep grinding away...I have a photo shoot in late October I want to be ready for. Do you think that your trainer would help me as well?

  24. Quote Originally Posted by muzzy View Post
    Since we have spoken last I am down another 9 pounds and I have been to the doctor for blood work. I meet with the doctors for the results on Monday. I'm not to fond of what the doctor had to say first trip. Candida diagnosis with prescription plus wants me to do lopo-tropic shots.

    I'm going to keep grinding away...I have a photo shoot in late October I want to be ready for. Do you think that your trainer would help me as well?
    Thats amazing progress! Sorry to hear about the health issues, that is always a tough thing while trying to diet.

    October is a lonngggg time away. How much do you have to lose? What trainer? LOL
    .:Share your energy where itís appreciated:.
    Follow my journey -> IG: kelseyjfit

  25. I would love to be in the 160's by then but the number and my body comp may not match where I think I should be. I was thinking that you had a distance trainer...LOL I'm doing legs twice a week with weights, upper one day and two days of HIIT. I also went to 1600 cals...150g P, 124g C, 56g Fat
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