Tatyana

Uni is done and now the HEAT is on!

I am 6 weeks BNBF Northern in Manchester

8 weeks BNBF Central in St. Albans

9 weeks WABBA Body Beautiful in Colchester

OH I like to do things last minute.

I have been eating clean, however, TOO much me thinks.

My weight this morning was 68 kg - 152 lbs - 10 stone 8

And this is an approximation (my calipers are a bit sick at mo, going to try new batteries) 20%

Lean body tissue= 55.2 kg

My ideal comp weight at 10%

Lean tissue/1-desired body fat (as a decimal)

55.2 kg/1-0.1 (o.9)= 61.3 kg

So I need to lose about 6-7 kg in 6 or 8 weeks. NO problem

I have calculated how many calories I will need for the day based on my total body weight (until I get an accurate body fat, the calories are slightly lower)
using the Harris-Benedict formula

All these calculation are on a thread, I will edit and put in the link.

SO my basal metabolic rate (BMR)= 1427 kcal/day (lean tissue 1562)

So I have used the VERY active to multiply my BMR by which gives me

2462 kcal/day

I am going to use a bit of a rotation for accelerated fat loss, so three days lower calories (-30% of my total daily calories) and then one day at my fully required daily calories.

My low calorie days will be about 2323 kcal/day

I am starting gently gently as I have been eating more calories than this (well pretty sure) and I don't want to SHOCK my body into starvation mode.

I am also going to do carb rotations, so two-three days low carbs, and then one day moderate to high carbs.

My ratios for the low carb days are protein 50%-Fat 30%-carbs 20% of my total daily calories. I also like my high cal days to be low carb ones.

Ratios for the moderate to high carb days will be protein 40%- fat 20% - carbs 40%

I like to have about 8 meals in a day, so 2462 kcals/ 8 = 310 kcals meal

2323 kcals/ 8 = 290 kcals meal


I also do carb tapering, so I will eat more starchy carbs in the morning, and then fibrous carbs in the evening

So morning meals for 290 kcal:

1 g protein = 4 kcal
1 g carbohydrates = 4 kcal
1 g fat = 9 kcal

290 x 0.4 (40%)= 72.5 kcals protein
290 x 0.2 (20 %) = 58 kcals fat
290 x 0.4 (40%) = 72.5 kcals carbs

72.5 kcals/ 4 kcals per gram = 18 g protein in the meal
58 kcal/ 9 kcal per gram = 6.4 g of fat in the meal
AND the carbs are the same as the protein so 18 g of carbs

OK I will come back to this later (on my tea break)

AND I can't get into the ladies forum either?

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pookie69

Hey, best of luck with all of those!

>>> i look forward to seeing piccies...

.... crosses legs...

... ahem {blushes}...

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LondonGeezer

yahhh goodluck n piccies piccies piccies!!

Tatyana

I really think that it is essential to go through the somewhat tedious procedure of WEIGHING everything and recording everything you eat.

Otherwise you really have no idea of exactly what you are putting in your body.

So I will put in a few examples in full in case anyone else wants to do this and is not sure how, always easier with an example.

I cook LOADS, and I don't think the comp diet has to be all that rough. If you dislike veg or are used to eating Maccy D's, pizza and ice cream, well yes it might be a bit more difficult.

An example of what I do when I cook and weight stuff.

Chicken veg stew

654 g chicken breasts 1046 kcals 117.7 g protein 0 g carbs 34 g fat
70 g onions 12 kcals 0.4 g protein 2.6 carbs 0.1fat
240 g leeks 50 kcals 2.9 g protein 6.2 carbs 1.7fat
320 g celeriac 48 kcals 2.9g protein 6.1 carbs 1.6fat
[size=2]342 g parsnips 226 kcals 5.5g protein 44 carbs 4.1fat
185 g swede 20 kcals 0.6 g protein 4.3 carbs 1.3fat
160 g carrots 35.2 kcals 0.96 g protein 7.8 carbs 0.6fat

totals 1437.2 kcals 131 g protein 71 g carbs 43.4 g fat
x 4 x 4 x9
Kcals 524 kcal protien 284 cal carb 390.6 fat
% macronutrient (divide by total cal x 100) 36.5 % 19.8 % 27.2 %


So this is COOL as it does fit my low carb ratios

I divided this into 5 portions so each meal is:
287.4 kcals 26.2 g protein 14.2 g carbs 8.7g fat

which, as I was just throwing this together last night, is not bad for how many grams of each macronutrient I wanted either, protein is a bit high, but I don't worry too much if my protein is higher.

I will eat two of these today.

I also have 2 meals of:

90 g chicken breast 144 kcals 25.6 protein 0 carb 4.7 fat
100 g baby new potatoes 66 kcals 1.4 protein 15.4 carb 0.3 fat
70 g cauliflower 19.6 kcals 2 g protein 1.5 g carb 0.6 g fat

Totals 229.6 kcal 29 g protien 16.9 g carb 5.6 g fat
Kcals 116 kcals 67.6 50.4
% macronutrient 50% protein 29.4 %carbs 22 % fat

I also have two of these today, and as the carbs are high, I will try to eat both before about 5 pm.

I am working out all my meals right now, it does get easier the more you do it.

I usually have two meals each day that are more or less the SAME every day, post those next.

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Tatyana

I will take some pics by the weekend and post them. Comp bikini, not sure if I will do physique or figure girl poses or BOTH as I will be doing both classes me thinks.


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Tatyana

ooooooooooh all my numbers moved.

LORIAN hun, can I put tables in? This is SO important in comp prep

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LondonGeezer

koool.. goodluck with it all, il be ere.. sitting.. waiting.. patiently
:lift:

Peg

I'm cheering for you Tatyana.
It is obvious that your calculations pay off big time for you in your success.

Thank you for taking the time to share your success tips with us and give us examples!!
Good practical information.
I can feel your focus, energy, and excitement!

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"Pride to the human heart is like lard to the pig." Aleksandr Solzhenitsyn

"The best punch is the one that is both first, last, and ends the fight."

Tatyana

6:15 am cardio 30-45 miN?
</TD><TD align=right x:num>2</TD><TD align=right x:num>4.4</TD></TR><TR style="HEIGHT: 12.75pt" height=17><TD class=xl23 style="HEIGHT: 12.75pt" align=right height=17 x:num="0.20833333333333334">05:00</TD><TD colSpan=2>100 g baby potatoes

Ok this is an edit, look at what the change over in the board did to my tables! Going to delete most of them!

Calories are a bit low!

Tatyana

30 min x-trainer

Hams and Chest

I am not going to put in LOADS of training stuff as I figure the lads have that handled


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OH carbs a bit high!


Edited: Food table deleted as 'computer gibberished' in the forum upgrade.

Pscarb

T i think this should be moved into the Shows, Pro's and Insperations forum i would like to make it a sticky along with James's pre-comp thread...what do you think..

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Tatyana

Today was an OFF day as I had a seminar in London, last one AND I started one on Monday.



My calories are ok, but I am not that happy with my macronutrient variations.

This week is OK as I am pretty sure I was eating closer to 2500 Kcal-3000 kcals/day albeit clean, for the last month +.

I am also going to have to change my mid afternoon meal, going to have to be a chicken and something again, which means 3 meals to work every day, and then the quick release GI for a meal just before I train.

I LOVE my whey, but it is not as condusive to weight loss as real food.

Hey Paul,

feel free to move if you like, I did try to put this in the women's section, but for some reason couldn't get in on that day.

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Edited: Food macronutrient table deleted

Tatyana

15 min walking
30 min X-trainer

Back and Bis


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Edited: Food Macronutrient Table deleted

Tatyana

Ok this would be a protein to a veggie (OMG!) but one of those MUST HAVE cravings I get. Go figure, red lentils.

I think there is one amino acid that is found in the highest quantities in red lentils, for some reason lysine pops into my head.

You can drop the carbs a bit by cutting down on the carrots, and not putting in the celeriac.

Season with thyme. Carrots are GRATED.

Off season this is great on pasta and with a touch of olive oil or sundried tomatoe paste at the end. Red peppers also go GREAT.

TABLE GONE !

Oh yah the values in the portion sizes is in grams, and I often have to work out different quantities to see what fits in with the diet.

NOt sure what I am doing that the headings don't always line up, but I always put things in the same order.

This is tedious, but as I keep records, AND I find I get better at eyeballing quantities and I also get better at keeping running totals in my head.

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Pscarb

T i have moved this thread to this forum so all the members can see not only the diffrences between the male competing bodybuilders but between the female and male competitors...

do you intend to gradually drop your carbs down and replace the cals with good fats?

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