In Small Fitness Competition... Where do I start??

[Corrine1086]

Here is situation! I am doing a small competition for fun to get me motivated! It is about strength, endurance, weight, ect.! How it works is I do tests in the beginning of the month and the same tests again at the end of the month… then they figure out how much you have improved over the course of that month! The person who improves the most wins a spa day… which I need!!!! I don’t really know where to start! I found out today that I am competing against 12 other girls… 3 of them are main competition though! One is in the Army, one in the Navy, and one in the Air Force! I don’t know what to eat or what I should even do... I only have a months time (well now it is the 4th so less then a months time) to get myself in amazing shape… where do I start????

[JNicole2009]

What all have you been doing so far?
What is your diet like?
This was posted in another forum but I suggest this order as well:
1. Diet
2. Weight training
3. Cardio

[Corrine1086]

diet is pretty good… I eat 6 times a day! I am not sure what carbs or sugars I can eat and when I can eat them! Right now I weight train once to twice a week and I do cardio (elliptical & bike) 4 times a week! 30-45 min elliptical and 10-15 min bike! I work on core every time I am at the gym, but I don’t really see as much of a difference as I would like! Do you think I should work out twice in one day?? I considered working out 5am-6am and going back at 6pm- whenever to do more… I was thinking cardio, but I am not sure! I actually thought when I signed up for this that I knew more then I did… man was I wrong… now I am just confused! If you need any more information just ask!

[Boss Man]

We need to know more than just 6 times a day, What types of foods and when?

Don't workout 2x a day, unless you're training for the final stages of a Figure, Fitness or BB comp which you're not.

You'd be better do 3 x weights a week and 2x cardio a week, something like this.

Day 1 Weights

Day 2 Cardio

Day 3 Weights

Day 4 Day off

Day 5 Cardio

Day 6 Weights

Day 7 Day off.

This keeps your off days split up, and doesn't allow for more than 3 days back to back training.

It would be preferable to know what times you eat and what you do eat .

[Corrine1086]

Snack before gym
4:30am: bowl of oatmeal with blueberries or a granola bar

Breakfast
7:00am: 2 poached eggs on 2 slices of whole wheat bread and a small glass of milk

Snack
10:00am: granola bar or yogurt with some kind of fresh fruit

Lunch
12:30pm: leftovers from the night before or a peanut butter and banana sandwich with whole wheat bread

Snack
3:30pm: granola bar or yogurt with some kind of fresh fruit

Dinner
6:00pm: some kind of chicken with veggies and once in a while pasta or stir fry with tofu

**I drink a lot of water through out the day and I try to keep servings of fruit to a maximum of 2-3 a day! Also in the morning I will take 1 multi vitamin and a fish oil pill**

[Corrine1086]

I am hesitant to do weight training... for one I have no idea what I am doing and two I feel like I am going to get ginnormous and bulky! I get bulky very easily!

[Boopster]

#1 You need more protein and fresh veggies
#2 You will not get big and bulky
#3 You will not get big and bulky
#4 You will not get big and bulky
#5 Women are not designed to get big and bulky like men. Please do not be afraid to use weights.

[JNicole2009]

I see a lot of carbs. Get rid of the granola bar. It has a lot of sugars and unnecessary ingredients. You most definitely need more protein so maybe substituting protein like chicken or peanut butter even for your second and fourth meal. I understand its convniency, so if you really want them, make them so atleast you know what you are really consuming. You also need some healthy fats. For lunch, you can do protein and veggies or make a salad. If you like the taste of peanutbutter, there are recipes that you can make a salad dressing out of. When you stir fry, use EVOO instead of butters (if you do that even?). I believe that if you cut down on your carbs and incorporate some healthy fats, more protein, and veggies, you will see and feel a good difference.

[swanso5]

i can't beleive no one asked this??

what are the tests???

[Corrine1086]

Wow… good advice! I will try and incorporate more weights into work out! As for eating granola bars are out… maybe I will eat unsalted peanuts instead and I will try to add more veggies maybe have a V8 or something with peanuts for snack before lunch! I think I am going to start to make some protein shakes… does anyone recommend any good ones that are low in carbs and high in protein and actually taste good!

I go to a small gym and the gym is throwing the contest! lol… It is nothing crazy but I really want to get myself into shape… well the best shape I can get in a month’s time!

[Boss Man]

Snack before gym
4:30am: bowl of oatmeal with blueberries or a granola bar

(As said ditch the Bar and keep the berries seperate. So have them about 10-15 minues pre-cereal, to improve digestion. I'd increase the calories you lost from the Bar somehow, maybe from a bit of Low Fat Cheese or Cashew Nuts, something like that.)

Breakfast
7:00am: 2 poached eggs on 2 slices of whole wheat bread and a small glass of milk

(I'd scramble these Eggs, then you can eliminate a Yolk, and keep the one Yolk and Two whites. It's quicker to cook them like that as well. If you want to replace some of the Calories from the Yolk, so you're not cutting cals, just have a few Nuts afterwards. Not many, but a few.)

Snack
10:00am: granola bar or yogurt with some kind of fresh fruit

(same thing here with the Bars, same thing with the Fruit spacing, and yes, more nutrition here would be needed. Protein looks a bit low.)

Lunch
12:30pm: leftovers from the night before or a peanut butter and banana sandwich with whole wheat bread

(Don't have Banana in the sandwhich for the reasons given earlier. Also you might be better off switching Banana for apple, there may be less Fructose, some of which can convert to Fat in the Liver, more Antioxidents, and a good level of Calories. Eatr the apple seperately same as all fruit.

Also you should get a properly regimented meal here, no leftovers, make the times when you don't eat a Sandwich something solid, like Turkey, Chicken, etc etc with something like Rice, Beans, Lentils, Veggies etc etc.)


Snack
3:30pm: granola bar or yogurt with some kind of fresh fruit

(same as earlier)

Dinner
6:00pm: some kind of chicken with veggies and once in a while pasta or stir fry with tofu

(Seems fine)

**I drink a lot of water through out the day and I try to keep servings of fruit to a maximum of 2-3 a day! Also in the morning I will take 1 multi vitamin and a fish oil pill**

(That's good, but check consumerlabs.com to make sure your Multi-vit is a good one, and not lacking in nutrients, and limit to 1/2 a day, to avoid excessive Micronutrient intake in some cases.)

[Boopster]

Wow… good advice! I will try and incorporate more weights into work out! As for eating granola bars are out… maybe I will eat unsalted peanuts instead and I will try to add more veggies maybe have a V8 or something with peanuts for snack before lunch! I think I am going to start to make some protein shakes… does anyone recommend any good ones that are low in carbs and high in protein and actually taste good!

I go to a small gym and the gym is throwing the contest! lol… It is nothing crazy but I really want to get myself into shape… well the best shape I can get in a month’s time!

I drink Dymatize brand. Usually stick with vanilla, but they have tons of flavors. Tastes just like a milkshake, even mixed with water which is how I drink it. If you can, skip the V-8 and eat your veggies raw or steam a bunch the night before so you have plenty on hand. Try to stick with raw peanuts and almonds. Keep us posted in your progress! Looking forward to see how you do