Thinking about Fitness Modeling
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JNicole2009
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Thinking about Fitness Modeling
roommate has been talking about training for fitness modeling. I have browsed the web a bit but haven't found much helpful information on how to get started with diet and training. Any sites/advice?
Well she needs to get the diet right on for a start.
She'd probably be talking about 8 meals a day, with possibly Carbs in every other meal. 2 hour spaces.
When she's dieting down, she'll be advised to be using this limited Carb method, about 3 months out from a comp, and allowing the body to start producing more Ketones to strip Fat.
She needs to keep Protein high, lifting solid, and probably about 1hr of Cardio a day, if she can, split them, so lifting in the morning perhaps, Cardio in the evening, not both together.
When she's about 6 weeks out, try trimming Carbs back again.
When she's about 1 month out, she'd need to be increasing Cardio if possible to at least 90 minutes a day.
That means adding 45 mins onto the end of weights workouts, and 45 minutes in the evening.
Carbs would have to be limited to things like Oatmeal, Brown Rice, (Wild might be okay also), and anything else with as little Fat as possible, so I'd also limit to things like Carrots and Broccoli, but very low Fat could well even exclude any form of Legumes, and definitely Nuts, and any healthy Oils. Fruits also are a no-no, as some Fructose, (but not all), can convert to Fat in the Liver, and definitely no Dairy or Soy.
Water would be advisable at around 6-8 glasses a day, for about the first 10 weeks, but cut back a bit to around 4 a day, (2 weeks out), incase she started to look a bit soft, and to allow the body to start removing some more water from the system.
About 48 hours out, basically reduce water, (I'd go for a small mouthful with meals only, and stop the workouts. Can't retain much water or she'll look too soft.
24 hours out, the last 2-3 meals pre-comp, would include a boost of Carbs to help her Carbo load, so she would add a bit of fullness into her body.
Protein powder would be useful for after workouts, but this would be cut out about 1 month out, because the extra water might slow down the cutting element.
I would advise a good Multivit throughout, incase her Micronutrients get too low, and possibly. I'd take that first thing.
This is an example Diet of what she could expect at the start.
Meal 1. Carbs (20g). Grilled Chicken, (could add a few Egg Whites in here), or Steamed non-oily Fish like Cod. You can't have Fish with Fats in it, incase any of the Fat stores on the body, and steaming would sweat off more moisture. If that's not possible, Fry or Grill the Fish. (40g Protein from meal)
Meal 2. Chicken or Fish, (same Protein grams).
Meal 3. Chicken Fish and Carbs (same Protein and Carbs g's.)
Meal 4. Same as meal 2.
Meal 5. Same as meals 1+3.
Meal 6. Same as meals 2+4
Meal 7. Same as meals 1+3 and 5
Meal 8. Same as meals 2+4 and 6.
When she's 6 weeks out, cut Carbs to 10g per meal. This is really going to feel tough, but necessary, and limit to Oatmeal and Rice, to keep things simple.
As for the Carbo load, in the last 3 meals pre comp, you're talking things like Whole-grain Bread, increased Broccoli portions, (Broccoli back in, and things like other Veggies.)
48 hours out first coat of Tan.
24 hours out, second coat. Go for something like Pro-tan, it's reckoned to be the best. Paint it on, or might get away with a small roller, the 4" kind normally using for things likewWindow Sills, Skirting boards etc etc, and try to make sure someone else does it without leaving streaky bits.
This is a basic kind of synopsis, and not the defnitive article.
If she has trouble with sleep perhaps, use a Glutamine for nighttime, (5g), and see how that works.
As for other aspects, she would have to find someone willing to do music and someone else willing to do a bikini, (take measurements, choose fabric make it custom fit), or see if she can get any bikini's on the cheap that people are selling off.
Heels, should be minimum 3", could be as high as 5", but it depends. She should get used to walking on them, before making her decision.
Federations, she should find a good show, and check the federations to see who are near her, so people like NABBA, NPC, WNBF, ABF, (I think they're called that), etc etc.
Use You tube or Google, to find videos of people doing posing practice, to identify the kind of moves she should be doing, but ideally, when she's about 2.5 to 2 months out, be sure to have someone who can help her get the poses sorted out properly, don't rely on a You Tube or Google video to help, and the person should be able to help with a routine, and possibly tips on music and bikini.
Practice makes perfect, so at least 10-20 minutes a day, where possible, within the last 2 months, get used to walking in the shoes, and get used to hitting the poses. doesn't hurt for her to do a little bit on her own.
Finally positivity. She needs to believe in herslfl a lot, and not give up.
You can help her to possibly find ways to look for her competion clothes, or that sort of thing, and be there for her too, as someone who can positively critique her look, and how she's progressing, and let her know, that she can believe in herself because you do.
Hopefully all that was what you wanted to hear
.
She'd probably be talking about 8 meals a day, with possibly Carbs in every other meal. 2 hour spaces.
When she's dieting down, she'll be advised to be using this limited Carb method, about 3 months out from a comp, and allowing the body to start producing more Ketones to strip Fat.
She needs to keep Protein high, lifting solid, and probably about 1hr of Cardio a day, if she can, split them, so lifting in the morning perhaps, Cardio in the evening, not both together.
When she's about 6 weeks out, try trimming Carbs back again.
When she's about 1 month out, she'd need to be increasing Cardio if possible to at least 90 minutes a day.
That means adding 45 mins onto the end of weights workouts, and 45 minutes in the evening.
Carbs would have to be limited to things like Oatmeal, Brown Rice, (Wild might be okay also), and anything else with as little Fat as possible, so I'd also limit to things like Carrots and Broccoli, but very low Fat could well even exclude any form of Legumes, and definitely Nuts, and any healthy Oils. Fruits also are a no-no, as some Fructose, (but not all), can convert to Fat in the Liver, and definitely no Dairy or Soy.
Water would be advisable at around 6-8 glasses a day, for about the first 10 weeks, but cut back a bit to around 4 a day, (2 weeks out), incase she started to look a bit soft, and to allow the body to start removing some more water from the system.
About 48 hours out, basically reduce water, (I'd go for a small mouthful with meals only, and stop the workouts. Can't retain much water or she'll look too soft.
24 hours out, the last 2-3 meals pre-comp, would include a boost of Carbs to help her Carbo load, so she would add a bit of fullness into her body.
Protein powder would be useful for after workouts, but this would be cut out about 1 month out, because the extra water might slow down the cutting element.
I would advise a good Multivit throughout, incase her Micronutrients get too low, and possibly. I'd take that first thing.
This is an example Diet of what she could expect at the start.
Meal 1. Carbs (20g). Grilled Chicken, (could add a few Egg Whites in here), or Steamed non-oily Fish like Cod. You can't have Fish with Fats in it, incase any of the Fat stores on the body, and steaming would sweat off more moisture. If that's not possible, Fry or Grill the Fish. (40g Protein from meal)
Meal 2. Chicken or Fish, (same Protein grams).
Meal 3. Chicken Fish and Carbs (same Protein and Carbs g's.)
Meal 4. Same as meal 2.
Meal 5. Same as meals 1+3.
Meal 6. Same as meals 2+4
Meal 7. Same as meals 1+3 and 5
Meal 8. Same as meals 2+4 and 6.
When she's 6 weeks out, cut Carbs to 10g per meal. This is really going to feel tough, but necessary, and limit to Oatmeal and Rice, to keep things simple.
As for the Carbo load, in the last 3 meals pre comp, you're talking things like Whole-grain Bread, increased Broccoli portions, (Broccoli back in, and things like other Veggies.)
48 hours out first coat of Tan.
24 hours out, second coat. Go for something like Pro-tan, it's reckoned to be the best. Paint it on, or might get away with a small roller, the 4" kind normally using for things likewWindow Sills, Skirting boards etc etc, and try to make sure someone else does it without leaving streaky bits.
This is a basic kind of synopsis, and not the defnitive article.
If she has trouble with sleep perhaps, use a Glutamine for nighttime, (5g), and see how that works.
As for other aspects, she would have to find someone willing to do music and someone else willing to do a bikini, (take measurements, choose fabric make it custom fit), or see if she can get any bikini's on the cheap that people are selling off.
Heels, should be minimum 3", could be as high as 5", but it depends. She should get used to walking on them, before making her decision.
Federations, she should find a good show, and check the federations to see who are near her, so people like NABBA, NPC, WNBF, ABF, (I think they're called that), etc etc.
Use You tube or Google, to find videos of people doing posing practice, to identify the kind of moves she should be doing, but ideally, when she's about 2.5 to 2 months out, be sure to have someone who can help her get the poses sorted out properly, don't rely on a You Tube or Google video to help, and the person should be able to help with a routine, and possibly tips on music and bikini.
Practice makes perfect, so at least 10-20 minutes a day, where possible, within the last 2 months, get used to walking in the shoes, and get used to hitting the poses. doesn't hurt for her to do a little bit on her own.
Finally positivity. She needs to believe in herslfl a lot, and not give up.
You can help her to possibly find ways to look for her competion clothes, or that sort of thing, and be there for her too, as someone who can positively critique her look, and how she's progressing, and let her know, that she can believe in herself because you do.
Hopefully all that was what you wanted to hear
.Re: Thinking about Fitness Modeling
http://www.figureathlete.com/JNicole2009 wrote: roommate has been talking about training for fitness modeling. I have browsed the web a bit but haven't found much helpful information on how to get started with diet and training. Any sites/advice?
Pretty much covers it.